Thanksgiving 5K (The Buffet) Complete in order for time:Run 1 Mile 50X- Goblet Squats (55/35)40X- Push-ups (floor to lockout) 30X- Strict Pull-ups20X- Sit-upsRun 1 Mile50X- Goblet Squats (55/35)40X- Push-ups (floor to lockout)30X- Strict Pull-ups20X- Sit-ups400Y-DB/KB Suitcase Walk (55/35’s) 1200M- Bike or Row
Read MoreComplete strength in any order: High Bar Back Squat- 3X3@75% or 3X10@RPE6 Bench Press- 5X1@90% or 4X10@RPE8 *24 min cap. Complete 4 Rounds: 8X- Alt. DB Incline Bench (55/35’s) RL=1 30 sec- ISO Lunge Hold (35/25’s) RL=1 80X- Jump Rope 30 sec- Side Plank Adductor Hold RL=1
Read MoreSumo Deadlift- 3X3@75% or 3X10@RPE6 *15 min cap. Complete: 5-10-15-10-5. BB Reverse Lunge (95/65) RL=1 Pull-ups Neg. DB Inclined Hamstring Curl (35/25) Neg. DB Bicep Curl (25/15’s) Bike or Row (cals)
Read MorePause Bench Press- 4X3@75% or RPE5 *15 min cap. Complete: 20-16-12-8. DB Thruster (35/25’s) Push-ups (floor to lockout) Sit-ups *Every 2 min, stop and do 5 Burpees
Read MoreStart on any circuit: C1: 8-10-12-10-8. Rest 1 min after set. Lateral Landmine Row (45/35) RL=1 Plate Reverse Grip Curl (45/35) C2: 8-10-12-10-8. Rest 1 min after set. DB Bent-over Row (55/35) RL=1 KB Hammer Curl (45/35) C3: 8-10-12-10-8. No rest. TRX Pikes Ceiling Touch Hollow Hold (30 sec) Bike or Row (cals)
Read MorePause HB Back Squat- 5X3@65% or RPE6. *15 min cap. 3 sec pause. AMRAP in 18 min: 10X- Single Leg Stand-up RL=1 15X- TTB or Leg Raise 20X- Plate Bear Hug Squat (45/35) Run 200Y
Read MoreComplete the following: 75X- Bench Press (60% or 135/85) *Every time you have to rack, complete: 15X- Wall Ball (20/14) 10X- Burpees Once done, complete: 50X- DB Skull Crusher (25/15’s) 50X- DB Side Arm Raise (25/15’s)
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