WARM-UP -
3 sets:
10 PVC Pass Throughs
10 Banded Face Pulls
10 Banded Fire Hydrants
-into- 3 sets:
3 Inch Worms
10 Hang Alternating Dumbbell
Snatch (light)
10 Kip Swings on Rings or Bar
5 Wall Ball Thrusters
WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo
-into-
8 min AMRAP
4 Front Squats
4 Shoulder Press
20 Single Unders
10 Alternating V-Ups
WORKOUT PREP-
3 sets:
WARM-UP -
Burgener Warm Up (10-15
mins) (Snatch) + Skill Transfer
(if time allows)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement
-into-
3x High Hang Snatch + 3x
WARM-UP -
8 min AMRAP:
:30 Row
:30 Jog
5 Heel to Toe Rocks
5 Up-Downs to 6 inch Target
WORKOUT PREP -
1 set:
2 Burpee to 6in Target
100m Row
100m Run
WORKOUT - “These are my
Thanksgiving Pants.”
WARM-UP -
3 Rounds
20 Banded Side to Side Step
10 Banded Glute Bridges
10 PVC Pass Throughs
-into-
6:00 Amrap
WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo
-into-
8:00 AMRAP
25ft walking lunge
(bodyweight - build across)
5 Kip Swings
5 Dumbbell Deadlifts
3 DB Hang Power Cleans
1 Dumbbell Power Clean
WARM-UP -
Burgener Warm Up Clean +
Skill Transfer (15:00)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement
-into-
3x High Hang Clean + 3x
WARM-UP -
10:00 AMRAP
60-second Air Bike (30 easy,
20 mod, 10 fast)
10-second Handstand Hold
3 Inch Worms
10 Deadbugs
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build-in
pace)
1 Wall Walk