Primary Training Session
Movement Primer
Three rounds at 70-80% effort of:
10/7 Calorie Bike OR 200 Meter Jog
10 Empty Barbell Good Mornings
20 Seated Horizontal Banded Rows
30 Banded Hamstring Curls (light resistance)
60 second Plank Hold from Elbows
100-Foot Sandbag Bearhug Carry (slow pace)
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Deadlift x 1 rep @ 90%
B.
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)
*Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.
Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
Post your time to the blog, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.
Athlete Notes:
Today’s a great day to be thankful! Every year we put you guys through this workout. There’s no strategy, and really we don’t care all too much about scores. What we do care about is that you get with some friends and enjoy this workout together and be thankful that our fitness allows us to call things like this “fun”.
56:08 with Reg pullups and 40# db strict press
Primer 2 rounds
A. 172.5kg
B. 44:33
2x25kg, 32kg for Snatches and russian swings
Nice work Petr!
Primer done
A. 180Kg
B. 39:33 Rx; paced this too slow. I was comfortable through most of this. That said, I had fun doing this, I was pain free, and everything was UB.
Happy Thanksgiving.
Happy thanksgiving from the ????????
We really miss being separated from family and friends in the States at Thanksgiving. COVID has made getting together very hard for tbs last couple of years. Hopefully that all changes in 2022.
Primer done.
A. Deadlifts- 5x 1 @195
B. 68:38. I took my time on this. It certainly wasn’t the lack of O2 that held me down, it was the shoulder fatigue!! Holy cow!!
These are my favorite! That mental and physical grind!
Primer, with the necessary modifications done
A) 5×10 double dumbbells tempo romanian deadlifts
B)
1 – 15 cal ass bike
2 – devils presses
3 – dumbbell thrusters
4 – burpee high jump + frog hop
5 – dumbbell strict press
6 – banded bent over row
7 – db swing
8 – db snatches
9 – v-ups
10 – DBfront rack hold alt. lunges
11 – diamond push ups
12 – man makers
2x50lbs dumbbells
Time was around 43-44 Min, living room workout ✅
Love it! Great work Aron!
It was actually kinda fun.
All the extra lower back work, since we live on the 2nd floor and have to put down the dumbbells every time way too gently haha
Primer : done
A. 410×2 (5 sets)
I only have 410 in plates at my box
B. 66:05
With 50 lbs DB
Nice work Alex!
B. 37:34 RX with 60lb DBs 13 seconds faster than last year ????
Holy cow!!! Nice work!!????
Thank you! Not quite Tinos level but getting closer!
I ain’t on your level Bobby! I don’t know what a barbell looks like now! ????
Did you use 60’s last year too?
Yessir so I figured gotta stick with them now!
Primer Done
A. 415
B. 53:10 Rx
Nice job!! This is my first time attempting this workout, I’m anticipating a time similar to yours. Happy Thanksgiving!!
Nice work dude!
Have an awesome Thanksgiving!