Workout

For load:

Back squat
10-10-10-10

Workout

4 rounds for time of:
400m ball carry (30/20 lb)
10 D-ball over-the-shoulder (100/70 lb)
100 ft handstand walk

Workout

“The Chief”

Five 3-minute rounds of:
3 power cleans (135/95 lb)
6 push-ups
9 air squats

Rest 1:00 between rounds

Score is total reps

Rest day or make-up day

Workout

24-21-18-15-12-9-6-3 reps for time of:

Burpees to a 6 in target*

*After each set, complete a 100m double-kettlebell farmers carry (53/35 lb)

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Recipe of the Month

A healthy and delicious side is up for December. Garlic — yes. Butter — absolutely. Carrots — with the prior two in the mix, how can it be bad? Try these garlicky, buttered carrots along with your favorite proteins this month!

Workout

For max reps:
Thrusters (125/95 lb)

Then,

Hang cleans (185/135 lb)

Rest as needed between efforts. One attempt at each.

Workout

7 rounds for time of:
5 box jumps (36/30 in)
3 muscle-ups

Rest day or make-up day

Workout

As many rounds as possible in 15 minutes of:
15 double dumbbell deadlifts (50/35 lb)
9 handstand push-ups
200m run

See You Soon!

We hope you had a wonderful Thanksgiving break. We’ve missed you, but we’re back in action today!

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Workout

For total calories:
3:00 bike erg
3:00 row
3:00 air bike
2:00 bike erg
2:00 row
2:00 air bike
1:00 bike erg
1:00 row
1:00 air bike