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

WARM-UP

1 ROUND

10 Banded Pull-Aparts

10 Scap Pull-Ups

10 Groiners

10 Scap Push-Ups

Into…

1 ROUND

10 Banded Pull-Aparts

10 Kip Swings

10 Box Step-Ups

5 Tempo Push-Ups (31×1)

Into…

1 ROUND

10 Banded Pull-Aparts

10 Low Ring Rows OR 3-5 Strict Pull-Ups

10 Box Jump Overs

5 Tempo Bench Dips (31×1)*

*Athletes should use legs as needed.

Watch for shoulders going too low.

STRENGTH (ALL)

ON A 10:00 RUNNING CLOCK…

Choose a Pull-Up Option…

Pulling Options…

Build to a 3-Rep Weighted Pull-Up

5×5 Strict (Banded) Pull-Ups

5×5 Pull-Up Negatives

5×5 Vertical Ring Rows

WORKOUT (PERFORMANCE)

6 ROUNDS FOR TIME

15 Box Jump Overs (24/20)

12 Chest to Bars

9 Strict Ring Dips

(Score is Time)

WORKOUT (FITNESS)

6 ROUNDS FOR TIME

15 Box Jump Overs (20)

12 Jumping Chest to Bars

9 Strict Dips*

*Box, Bench, or Bar.

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

:30/:30 Banded Ankle Distraction (BoxOptional)

10 Narrow Stance Squats

5/5 Single Leg Box Negatives

15 Heel Elevated Glute Bridge-Ups

-Rest as Needed b/t Sets-

WARM-UP

MOBILITY WARM-UP

10 Good Mornings

10 Glute Bridge

10 Dead Bugs

5/5 Scorpion Twists

10 Supermans

Into…

2 ROUNDS

10 BB RDL

8 Tuck-Ups

6 Kip Swings

STRENGTH (ALL) — ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Deadlift

Deadlift for load:

#1:1 rep

WORKOUT (PERFORMANCE)

AMRAP X 8 MINUTES

1-2-3-and so on…

Deadlifts (315/225)

2-4-6-and so on…

Toes to Bar

(Score is Total Reps)

KG BB: (143/93)

WORKOUT (FITNESS)

AMRAP x 8 MINUTES

1-2-3-and so on…

Deadlifts (225/155)

2-4-6-and so on…

Toes to Something

(Score is Total Reps)

KG BB: (100/70)

OPTIONAL COOL DOWN (ALL)

AMRAP × 6 MINUTES

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (option to hold barbell)

WARM-UP

2 SETS

:45 Row (24-26 SPM)

8 Kang Squats

8 Up-Downs (Over Bar)

8 Barbell Strict Press*

*On the last rep, hold the bar overhead for :15.

Into…

2 SETS

:45 Row (26-28+ SPM)**

6 Yoga Push-Ups

6 Burpees (Over the Bar)

6 Barbell Push Press

**On the 2nd set, have the athletes row (15/12) or (12/10) Cals.

EXTENDED WARM-UP (ALL)

EMOM × 8 MINUTES

MIN 1 – :45 Row / Burpee*

MIN 2 – 5 Push Jerks (Building)**

*Alternate between Row/Burpee Each

Round

**Start Light and Build to Workout Weight

(Score is Weight)

WORKOUT (PERFORMANCE)

EMOM × 18 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 15 Burpees Over Bar

MIN 3 – 5 Unbroken Push Jerks (Athlete

Choice)*

*Athlete must complete all 5 reps unbroken for the weight to count.

(Score is Heaviest Weight)

WORKOUT (FITNESS)

EMOM x 18 MINUTES

MIN 1 – 12/10 Cal Row

MIN 2 – 12 Burpees

MIN 3 – 5 Unbroken Push Jerks (Athlete

Choice)*

*Athlete must complete all 5 reps unbroken for the weight to count.

(Score is Heaviest Weight)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – 8-12 SLOW Rower Hamstring Curls

MIN 2 – :25/:25 Side Plank Hold

MIN 3 – :45 Childs Pose

WARM-UP

AMRAP × 3 MINUTES

10 Toe Touch Jumping Jacks

10 Air Squats

10 Up-Downs

Into..

1 ROUND

20 Alt. Pike Shoulder Taps

10 WB Front Squats

10 WB Push Press

6 Burpees

Into…

1 ROUND

8 WB Thrusters

6 Pike Push-Up

8 Wall Balls

8 Burpees

STRENGTH (ALL) – “NCFIT LIFT-OFF 24.2 (ALL)” Back Squat 1×1

Back Squat for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

FOR TIME

20 Handstand Push-Ups

30 Back Squats (135/95)

40 Burpees

50 Wall Balls (20/14)

(Score is Time)

KG BB: (60/42.5)

KG WB: (9/6)

WORKOUT (FITNESS)

FOR TIME

20 DB Push Press (35/20)

30 Back Squats (95/65)

40 Burpees

50 Wall Balls (14/10)

(Score is Time)

KG BB: (42.5/30)

KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

1:00 Child’s Pose w/Lat Stretch

10 Forearm/Wrist Circles*

*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.