WARM-UP

3 ROUNDS

:30 Bike

15 Banded Pull-Aparts

5 Tempo Ring Rows (3111)

5 Scap Pull-Ups + 5 Kip Swings

WORKOUT (PERFORMANCE)

FOR TIME

40/30 Cal Bike

40 Pull-Ups

60/50 Cal Bike

30 Chest to Bars

80/70 Cal Bike

20 Bar Muscle-Ups

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

30/25 Cal Bike

40 Jumping Pull-Ups

50/40 Cal Bike

30 Pull-Ups

70/60 Cal Bike

20 Chest to Bars

(Score is Time)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1- :50 Nasal Breathing EZ Bike

MIN 2 – :50 Foam Roll Lats

MIN 3 – :50 Child’s Pose

WARM-UP

1 ROUND

8 Bootstrappers

10 Wall Ball Around the Worlds

:30 Plank

12 Plate Hops

Into…

1 ROUND

10 Wall Ball Front Squats

:15/:15 Side Plank

10 Bird Dogs

10 Tuck Jumps

Into…

1 ROUND

10 Wall Ball Thrusters

:30 Hollow Hold

10 Deadbugs

10 Box Jumps

STRENGTH (ALL) — 4-3-2-1 Deadlift*

Deadlift for load:

#1: 4 reps

#2: 3 reps

#3: 2 reps

#4: 1 rep

WORKOUT (PERFORMANCE)

ON A 10:00 RUNNING CLOCK…

60 Wall Balls (20/14)

Immediately Into AMRAP in Remaining

Time of:

6 Deadlifts (275/185)

12 Box Jumps (24/20)

(Score is Rounds + Reps)

KB WB: (9/6)

KG BB: (125/85)

WORKOUT (FITNESS)

ON A 10:00 RUNNING CLOCK…

60 Wall Balls (14/10)

Immediately Into AMRAP in Remaining

Time of:

6 Deadlifts (185/135)

12 Box Jumps (20)

(Score is Rounds + Reps)

KG WB: (6/5)

KG BB: (85/60)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

3 Jefferson Curls at Bodyweight

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

MOBILITY ROUND

5 Inchworm + Push Up

10 Alt Thread the Needles

5/5 Moose Antlers

10 Plank Shoulder Tap

10 Piked Toe Taps

10 Scap Pull Ups

Into…

2 Rounds

250/200M Row

8 Strict Press (RND 2: Push Press)

8 Bent Over Rows

8 Tuck Ups or V Ups

8 Kip Swings

STRENGTH (ALL) — ON A 16:00

RUNNING CLOCK… Build to a Moderate 5-Rep Push Jerk*

Push Jerk for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME

500/400m Row

20 Toes to Bar

10 Shoulder to Overhead (155/105)

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME

400/350m Row

20 Toes to Something

10 Shoulder to Overhead (115/75)

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

WARM-UP

12 Toe Touch Jumping Jacks

8 BB Good Mornings

8 Box Step-Ups

8 WB Front Squats

10 Scap Pull-Ups

Into…

12 Toe Touch Jumping Jacks

8 BB RDLs

8 Box Jumps

8 WB Thrusters

10 Ring Rows

Into…

12 Toe Touch Jumping Jacks

8 Deadlifts

8 Box Jumps

8 Wall Balls

8 Tougher Ring Rows or Strict Pull-Ups

“TURDUCKEN (PERFORMANCE)”

FOR TIME

20 Deadlifts (185/135)

30 Pull-Ups

20 Deadlifts

40 Wall Balls (20/14)

30 Pull-Ups

20 Deadlifts

50 Box Jumps (24/20)

40 Wall Balls

30 Pull-Ups

20 Deadlifts

*The first of three Turkey Day Workouts this week!

(Score is Time)

KG BB: (85/60)

KG WB: (9/6)

“TURDUCKEN (FITNESS)”

FOR TIME

20 Deadlifts (135/95)

30 Ring Rows

20 Deadlifts

40 Wall Balls (14/10)

30 Ring Rows

20 Deadlifts

50 Box Jumps (20)

40 Wall Balls

30 Ring Rows

20 Deadlifts

*The first of three Turkey Day Workouts this week!

(Score is Time)

KG BB: (60/42.5)

KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

FOR RECOVERY

8:00 of Yoga Flow…

Suggested Flow:

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

1:00 Frog Stretch

1:00 Child’s Pose

2:00 Rebound

WARM-UP

EMOM x 8 MINUTES

MIN 1 – :45 Row*

MIN 2 – 8 Shoulder Tap Up/Down + 10

Lateral hops (over rower optional)

MIN 3 – :10 Hollow Hold + 10 Hollow

Rocks

MIN 4 – 10 Scap Push up + 5 Push Up

*option to call out stroke rates (between 22-28) during the :45 for extra practice and fun!

WORKOUT (ALL)

EMOM × 20 MINUTES

MIN 1 – :50 Max Cal Row

MIN 2 – :50 Max Up-Downs Over Row

MIN 3 – :50 Max Sit-Ups

MIN 4 – Rest

(Score is Total Reps)

POST WORKOUT STRENGTH (ALL) — ON A 15:00 RUNNING CLOCK… Build to a^ Moderate-Heavy 5-Rep

Bench Press Bench Press for load:

#1: 5 reps

WARM-UP

1 ROUND

6 Up-Dog Down-Dogs

8 Arm Haulers

10/10 Single Leg Glute Bridge Ups

50 Single Unders

Into…

1 ROUND

20 Shoulder Taps

8 Push-Up to Pike

8/8 Split Squats

50 Single Unders

Into…

1 ROUND

6 DB Push Press OR Pike Push-Ups

10 Barbell Front Rack Lunges

50 Single Unders OR 30 Double Unders

STRENGTH (ALL) – EVERY 4:00 × 4 SETS

8/8 Split Squats

Split Squat for load:

#1: 16 reps

#2: 16 reps

#3 16 reps

#4: 16 reps

WORKOUT (PERFORMANCE)

AMRAP X 15 MINUTES

10 Front Rack Alt. Lunges (135/95)

10 Handstand Push-Ups

50 Double Unders

(Score is Rounds + Reps)

KG BB: (60/42.5)

WORKOUT (FITNESS)

AMRAP x 15 MINUTES

10 Front Rack Alt. Lunges (95/65)

10 DB Push Press (35/20)

100 Single Unders

(Score is Rounds + Reps)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

10 Cat/Cows

5/5 Moose Antlers

-Rest as Needed b/t Sets-

WARM-UP

GENERAL WARM-UP

3 ROUNDS

:15 High Knees in place :15 Butt Kickers in place

:15 Push-Up to Down Dog

:15 Squat

Into…

SPECIFIC WARM-UP

2 ROUNDS

100m Run

10 Alternating V-Ups*

8 Elbow Punches

6 Strict Press

4 Front Squats

*2nd Round perform Alt. Supermans

“NCFIT LIFT-OFF 24.3 (ALL)”

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex of…

1 Thruster

+

2 Shoulder to Overhead

(Score is Weight)

NOTE — This is the third of 3 Lift-Off

Events (11/8, 11/15, 11/22)

WORKOUT (PERFORMANCE)

FOR TIME

400m Run

21 Thrusters (95/65)

400m Run

15 Thrusters (115/75)

400m Run

9 Thrusters (135/95)

(Score is Time)

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

WORKOUT (FITNESS)

FOR TIME

400m Run

21 Thrusters (65/45)

400m Run

15 Thrusters (75/55)

400m Run

9 Thrusters (95/65)

(Score is Time)

KG BB1: (30/20)

KG BB2: (35/25)

KG BB3: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Foam Roll

-Rest as Needed b/t Sets-

WARM-UP

PARTNER WARM-UP

P1 – Bike until P2 finishes 1RD, then switch

P2 – 1 round of…

6 Samson Lunges

10 Elbow Punches

6 Hang Muscle Cleans

10 Sit-Ups

Into…

P1 – Bike until P2 finishes 1RD, then switch

P2 – 1 round of…

10 BW Lunges

5 Hang Power Cleans

10 Sit-Ups

PARTNER WORKOUT (ALL)

IN TEAMS OF 2…

AMRAP × 25 MINUTES*

50/40 Cal Bike

50 Hang Power Cleans (Athlete Choice)

50 Back Rack Alt. Lunges

50 Synchro Sit-Ups

*P1 works while P2 rests except the Synchro Sit-Ups will be completed together, 50 reps at same times. Use the same weight for the Hang Power Cleans and Lunges. Split work as needed.

(Score is Rounds + Reps)

SOLO WORKOUT OPTION

AMRAP × 25 MINUTES

25/20 Cal Bike

20 Hang Power Cleans (Athlete Choice)

20 Front Rack Alt. Lunges

25 Sit-Ups

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES

MIN 1 – :45 Foam Roll Lats

MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball

MIN 3 – :45 Rebound Pose