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
Complete 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...
Pause 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
Pause 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
Complete 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)
Sumo Deadlift- 4X4@65% or RPE5 *15 min cap. Start on either circuit: C1: 5X10. Rest 1 min after set. Neg. BB Stiff Leg Deadlift (135/105) Alt. Reverse Lunge RL=1 Side Lying Hip Raise RL=1 C2: 5 sets. Rest 1 min after set. 5X- Neg....
High Bar Back Squat- Est. a 5RM or 5X8@RPE8 *14 min cap. Complete 5 Rounds: 8X- Bench Press (185/125) 45 sec- KB OH Hold (35/25's) 8X- KB Front Squat (35/25's) 45 sec- Wall Sit 8 cal- Bike or Row
