A. Deadlift 3,1,3,1,8

11min AMRAP
1 Rope climb
5 Burpees
7 Toes-to-bar
9 Box jumps 30"/24"

Quote of the day: “If you could kick the person in the pants responsible for most of your trouble, you wouldn't sit for a month.” - Theodore Roosevelt

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5 sets: all the same pace
4min AMRAP
200m Row
10 Db thrusters, not heavy

Quote of the day: “If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” - Bruce Lee

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Power clean 5,5,5,3,3,3

8min AMRAP
3 Press
6 Push press
9 Push jerk
12 Sit ups
performed at 75% of sPress

Quote of the day: “You should never view your challenges as a disadvantage. Instead, it's important for you to understand that your experience facing and overcoming adversity is actually one of your biggest advantages.” - Michelle Obama

Reminder: Please come to Murph on Monday and the potluck and games following! I will be posting reminders everyday leading up to the holiday and workout! Can’t wait to see everyone there. Bring family, friends, food and games!

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6 sets:
15 Kbs
5 Sandbag cleans
:20 AC sprint

Quote of the day: “Like anything worth doing in life, happiness takes time and patience and consistency.” - Mark Manson

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Back squat 5,1,4,1,3,10,15

9min AMRAP
5 Pull ups
10 Push ups
15 Air squats

Quote of the day: “One life is all we have and we live it as we believe in living it. But to sacrifice what you are and to live without belief, that is a fate more terrible than dying.” - Joan of Arc Read

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Bench Press 3RM

21-15-9 reps
Pull ups
Kbs 24/16

Quote of the day: “Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” - Helen Keller

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A. Deadlift 4,1,4,1,10

Gorilla rows 6,6,6,6,6
2KB rack walking lunges 12,12,12,12,12

Quote of the day: “To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” - Ralph Waldo Emerson

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In 2 minutes, complete:
500m/425m Row
in remaining time max burpees over erg
(Rest walk 2:00)
Score is your total burpees after 5 rounds

Quote of the day: “Self-belief and hard work will always earn you success.” - Virat Kohli

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Power clean 5,5,5,5,5

EMOM x 14
O: 5 Hang clusters, build each set
E: 6-8 Strict Knees-to-elbow

Quote of the day: “The turning point in the process of growing up is when you discover the core of strength within you that survives all hurt.” - Max Lerner

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5 Hang power snatch, build per set
:16 AC sprint
(Rest walk 3:00)

Quote of the day: “Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.” - Winston Churchill

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Back squat 5,4,3,5,4,3

sPull ups 5,5,5,5,5
sRing dips 5,5,5,5,5

Quote of the day: “When life hands you lemons - SQUAT! Squats make everything better. And if squats don't, bacon will.” - Anna Lee

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Partner Workout

13min "Sucking the Tailpipe"
250m Row
2KB Rack hold 24/16


13min Alternating "Cindy"
5 Pull ups
10 Push ups
15 Air squats

Quote of the day: “If you want to conquer the anxiety of life, live in the moment, live in the breath.” - Amit Ray

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A. Deadlift 5,1,5,1,12 [74%,86%,78%,90%,55%]

DB Push press 50/35

Quote of the day: “Roses are red, violets are blue. I love deadlifts, how about you?” - Aidan aka The Jingle Master

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1:00 x4 @ 80% (2:00) x 5
Row for calories
Step ups 50/35, 24"/20"
Rope climb
Sand bag cleans

*move from one station right to the next for 4min of straight work, then rest.

Quote of the day: “Be grateful for what you have and stop complaining - it bores everybody else, does you no good, and doesn't solve any problems.” - Zig Ziglar

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Test 1RM Power Clean

(rest 8:00)

8:00 AMRAP
Power clean @ 90%

Quote of the day: “There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” - Ernest Hemmingway

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OT2:30 x 12
O: :14 AC sprint
E: 5 Burpees + 100m sprint

Quote of the day: “Being the first to cross the finish line makes you a winner in only one phase of life. It's what you do after you cross the line that really counts.” Ralph Boston

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Test 1RM Back squat

10min amrap
2 Press
2 Strict pull ups
4 Press
4 sPull ups
6 Press
6 sPull ups
...keep going up by 2 reps as high as you can get

*perform strict press @ 75% of 1rm
*perform pull ups as followed based off your max rep score:
10+ = bodyweight
4-9 = red to black band
1-3 = purple band
0 = any band combo that would get you 6

Quote of the day: “My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.” - Michael Jordan

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OTM x12
1 Snatch, start light, build up to heavy

Partner Workout
15min AMRAP of:
10 Calorie row
10 DB push press 50/35
10 DB lunges 50/35
*partner A goes first, then after they finish all three movements, partner B goes next

Quote of the day: “One irony about life is that all people lie but no one wants to be lied to.” - M. Robles

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OTM x 10
3 Banded Deadlift @50-55%

Complete for time:
800m Run
50 Ring rows
50 Wall ball
800m Run

Quote of the day: “Life ain't always beautiful, but it's a beautiful ride.” - Gary Allan

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