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ThursdayMetcon12 Days of Thankfulness (Time)"12 Days of Thankfulness" 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Strict Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35...

WednesdayWarm-upWarm-upAMRAP x 5 MINUTES 100m Run 20 Alt. Tuck-Ups 10 Air Squats 20 Jumping Jacks StrengthMetcon (Weight)EMOM x 10 MINUTES 3 Hang Power Cleans + 2 Front Squats *Increase weight every other round. Keep weight moderate. (Score is Weight) WorkoutMetcon (AMRAP - Reps)EVERY 4:30 x 3 SETS 400m Run 20 Burpees 15 Hang Power Cleans (95/63) Max Alt. V-Ups...

TuesdayWarm-upWarm-up1 ROUND* :30 Single Unders :30 Deadlifts :30 Single Unders :30 Hang High Pull :30 Push Press :30 Double Unders :30 Hang Snatch *No rest/ transition time between movements. Keep coaching simple and concise and keep athletes moving. StrengthDeadlift (5x4)ON A...

SaturdayWarm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats MetconMetcon (Time)With a Partner 7 Rounds of...

FridayWarm-upWarm-upAMRAP x 5 MINUTES 100m Jog 10 Scap Push-Ups 5/5 Upright Rows 5/5 Arnold Press StrengthMetcon (Weight)4 Sets MIN 1 - 12 SA DB Bench Press (R) MIN 2 - 12 SA DB Bench Press (L) MIN 3 - :30 Max Push-Ups (Score is Weight) WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 6 MINUTES 150m...

ThursdayWarm-upWarm-up3 SETS 10 Alt Groiners 10 Scap Pull-Ups 10 Scap Push-Ups Into… 3 SETS 10 Banded Air Squats 10 Banded Steps (L,R) 10 Banded Glute Bridges StrengthBack Squat (1x6 / 1x6 / 1x6+)BACK SQUAT 1x6 @ 50-60% (Light-Moderate) of 1RM 1x6 @ 65-70% (Mod) 1x6 @70-75% (Mod-Heavy) 1x6+ @80%* *As many reps as possible w/o failure...