Weight

WEIGHTLIFTING

Work up to a 1 Rep Max Clean and Jerk

1 + 1 @ 60%
1 + 1@ 65%
1 + 1@ 70%
1 + 1@ 75%
1+ 1 @ 80%
1+ 1 @ 85%
1+ 1 @ 90%
1+ 1 @ 94 %
1+ 1 @ 98%
1+ 1 @ 101% +

Rounds/Reps

METCON

Amrap 12 minutes

8 Box Jumps + Step down 30/24”
8 Double Dumbbell Hang Cleans @ 50/35 lbs x 2
8 Dumbbell Squats @ 50/35 lbs x 2

Comment Only

ACCESSORY / EXTRA

Strict Toes to bar

5 x 10

Reps

METCON

3 rounds of

2 minutes Max Cal Machine
-Rest 0:30-
2 minutes Max Rep Bar Muscle ups
-Rest 0:30-
2 Minutes Max Cal Machine
-Rest 0:30-
2 Minute Max rep Sandbag or D-Ball ground to shoulder @ 100/70lbs

-Rest 0:30 b/w rounds-

Comment Only

ACCESSORY / EXTRA

Banded Donkey Kicks
3 x 15/15 

Weight

WEIGHTLIFTING

Work your way up to a 1 Rep Max Snatch

1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 88%
1 @ 92 %
1 @ 96%
1 @ 95%
1 @ 101% +

Time

METCON

4 rounds for time

15 Shoulder to overhead @ 95/65 lbs
15 Burpee Over Bar

Comment Only

ACCESSORY / EXTRA

Half kneeling Bottom up KB shoulder press
3 x 12/12

Weight

WEIGHTLIFTING

Bench Press

5-5-3-3-3

Increase load to a moderate/heavy set of 3

Time

METCON

EMOM 15

1- 15 Burpees
2- 15-20 Ab Mat Sit-ups
3- 3-5 Wall Walks

Comment Only

ACCESSORY / EXTRA

3 Sets

15 Bent over Band Pull down
15 Cross Body DB Hammer curls

Time

TEAM WOD

Team Morrison

For time
100-80-60-40
Partner Wall Balls @ 20/14 lbs 
Kettlebell Swings @ 53/35 lbs
Box Jumps, You go I go every rep

Time

METCON

5 Rounds

20 Alternating Dumbbell Hang  Snatches @ 50/35 lbs x 1
20 Toes to Bar 
20/16 Calorie Machine / 400 Run

-rest 1 min b/w-

RX+ 30 Calories

Calories

POST METCON

Relay Race

Amrap 8 Minutes
20 sec Max Effort Machine
1 Shuttle Run

Score: Calories

Comment Only

ACCESSORY/EXTRA

Bulgarian Split Squats

4 x 8/8, Heavy

Thanksgiving WOD!

Weight

WEIGHTLIFTING

Back Squat

E2MOM x 4
3 @ 85-88%

Reps

METCON

8 sets for max reps

1:00 on :30 Off
Alternate Between:
- Machine Cals
- Mix Grip Walking Lunges @ 50/35 lbs x 2

Comment Only

ACCESSORY / EXTRA

3 Sets

10 Bear Hug Good Mornings
15 Overhead Situps

Weight

WEIGHTLIFTING

Snatch

3x1 @ 81%
3x1 @ 85%
2x1 @ 85%+

Time

METCON

For time or as far as possible in 13 minutes of:

4-8-10-12-10-8-4
Chest to Bar Pull ups
Dumbbell Renegade Rows @ 35/25 lbs x 2

Comment Only

ACCESSORY / EXTRA

Low Hang Snatch High pull
4 x 2 @ 85%

Rounds/Reps

METCON

4 x 4 Min Amrap, Rest 1 minute

Alternate between Amrap 1 & 2

1. Amrap 4
Burpee Box Jump Overs + Step Down

2. Amrap 4
5 Strict Ring Dips
5 Hang Power Cleans @ 65%

Comment Only

ACCESSORY / EXTRA

3-5 sets

10/10 Side plank Knee touches
25/25 Suitcase carry, Heavy

Weight

WEIGHTLIFTING

Snatch Balance

6 x 2 @ 75%

Completion

METCON

EMOM

E3MOM x 6

Alternate between:

1. Row 500/400m
100' Walking Lunges, unweighted

2. 1000/800m Bike
5 Wall Walks

Comment Only

ACCESSORY / EXTRA

HIp 90/90 Raises
2 x 10 total reps

Reps

TEAM WOD

Team version

5 rounds
Run 200m
- Amrap Ring Muscle Ups
Row 250m
- Amrap Alternating Dumbbell Snatches 50/35 lbs
Run 200m
- Amrap Burpees to plate

Weight

WEIGHTLIFTING

Front Squat + Split Jerk

5x 2+1 @  80%-84%

Time

METCON

3 rounds

30 Box jump overs + Step Down @ 24/20" 
20 Russian Kettlebell Swings @ 53/35 lbs
10 Thrusters @ 135/95 lbs

Comment Only

ACCESSORY/EXTRA

Hollow Ups

3 x 15 reps, hold hollow 1-2 seconds

Weight

WEIGHTLIFTING

Snatch Complex

Lift off + Squat Snatch

2 x 2+2 @ 70%
3 x 2+1 @ 72%

Rounds/Reps

METCON

Amrap 13 minutes

3-6-9-12-15-18, etc
Pull ups
100' Carry

Comment Only

ACCESSORY / EXTRA

3 sets

10 Alt DB Bench/Floor Press, heavy

Reps

METCON

5 sets

3:00 on, 1:00 Off
10 Deadlifts @ 275/205 lbs
100 Double unders
Max Reps Handstand push ups in remaining time

RX+ Strict Handstand Push ups

Reps

OPTIONAL FINISHER

Plant Front Raise With Turn

3 sets max reps in 1:00, rest 30 seconds

Comment Only

ACCESSORY / EXTRA

Reverse Hypers, on GHD or Bench
3 x 15-25

Time

METCON

“Seek Help”

11 Rounds For Time, Splitting Work Any Way w/ A Partner…

19 Calories On Any Machine
11 Dumbbell Box Step Overs @ 2x50/2x35lbs
11 Burpees to a 6" Target

Comment Only

ACCESSORY / EXTRA

2-3 sets

10/10 Quadruped Fire Hydrants
12/12 Quadruped Unilateral hip Extensions
20 Weighted Deadbugs

Weight

WEIGHTLIFTING

Overhead Squat

5 x 3 @ 82-85%

-Rest 2 Minutes between sets-

Time

METCON

5 rounds for time

10 Power Snatch @ 135/95 lbs
15 Toes to Bar

Comment Only

ACCESSORY / EXTRA

3-5 sets

6 Seated Band Row, heavy band
12 Behind the neck Band pull downs

Weight

WEIGHTLIFTING

Snatch Romanian Deadlift

4 x 4 @ 85% Snatch

Completion

METCON

EMOM

EMOM 10
Odd: 16 Alternating Dumbbell Hang Snatches, 50/35 lbs
Even: Alternate between:
- 45-second Elbow Plank Hold
- 45-second Dumbbell Sit-ups

Into

EMOM 10
Odd: 16 Alternating Dumbbell Hang Cleans, 50/35 lbs
Even: Alternate between:
- 45-second Plank Hold
- 45-second DB Sit-ups

Comment Only

ACCESSORY / EXTRA

3 sets

10/10 Elbow Plank Hip touches
50’ Death March

Time

TEAM WOD

20 rounds for time

While one partner is performing overhead walking lunges, partner 2 is performing 1 round of

10 Burpees
10 Front Squats @ 95/65 lbs
5 Strict Ring dips

Swap partner after each round until 20 total rounds are completed

Time

METCON

5 rounds for time
200m Run
6 Deadlift @ 275/185 lbs
12 Pull ups

Rest 2 minutes

5 rounds for time
200m Run
12 Hang Power Cleans 135/95 lbs
6 Bar Muscle ups 

Comment Only

ACCESSORY/EXTRA

3 sets
50’ Suitcase Cary, switch at 25’
10 Plank Bird Dogs