500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band
Core: 2x
20 hollow body
30 sec plank
LIFE
3 Rounds
500m Row
10 BB Power Clean 85/55
8 Box Jump 24/20
SPORT
3 Rounds
500m Row
8 BB Power Clean 135/95
50 Double Unders
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10 supermans
10 air squats
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
LIFE and SPORT
2.4.6.8.10.12
hand release pushups
SA Alt kb cluster 55/35
pull-ups
Sumo deadlift high pull 65/45
500M Row
Partner med ball tosses
– 10 right
– 10 left
– 10 overhead
30 Med ball sit ups
50 squats ( as a team)
40 Push ups (as a team)
30 Pull ups (as a team)
Partner wod, For Time:
One partner works at a time:
1000m row
100 double unders
100 wallballs 20/14
100 kb swings 55/35
100 situps
100 box jumps 24/20
100 pushups
100 barbel walking lunges 95/65 (from the floor)
1000m row
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10 supermans
10 air squats
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
LIFE
4 rounds
500m row
8 power snatch 75/45
10 KB Deadlift 70/55
40m farmer walk 55/35
SPORT
4 Rounds
500m row
8 power snatch 95/65
10 deadlift 185/115
40m farmer walk 70/55
Thanksgiving Sampler for Time:
5 Rounds
5 Pullups
10 Pushups
15 air squats
then :
4 Rounds
8 HSPU
15 KB Swings 55/35
Then:
3 Rounds of:
15 Box Jumps 24/20
15 Knees to Elbow
Then:
2 Rounds of:
20 Wallballs 20/12
30 Situps
Then:
1 Round
50 Burpees
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)
LIFE
10.8.6.4.2
DB Thruster 30/20
Seated PVC Pulldown
Ring Rows
SPORT
10.8.6.4.2
Thruster 95/65
Pullups
1 Rope Climb between sets
3min Row
skip
8+8 Toy Solider
8+8 1 leg floor touch
bear crawl
5 chin ups stict
5 pull-ups strict
1 min couch stretch
LIFE
6 MIN AMRAP
5 Burpee Jump
5 Stationary Dips
40 Single jump rope
Rest 3 min, then:
LIFE
6 MIN AMRAP
5 Burpee Jump
5 Stationary Dips
40 Single jumps
SPORT
6 MIN AMRAP
5 Burpee jump to target 6″ above hands
5 Ring Dips
30 Double Unders
Rest 3 min, then:
SPORT
6 MIN AMRAP
5 Burpee jump to 6″ above hands
5 Ring Dips
30 Double Unders
500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band
Core: 2x
20 hollow body
30 sec plank
LIFE
5 rounds
500m Row
10 DB Power Clean 30/20
10 DB Shoulder Press 30/15
SPORT
5 rounds
400m Run
8 Power Clean 95/65
8 barbell Shoulder Press 95/65
Points of performance on the power clean:
– keep chest up and out as you perform each rep, avoid bending over to touch floor.
-punch elbows through on the catch. needs to pass the plane of the bar.
-feet flat on the pull and catch.
Teams of 2
– 800m run (split by 200m)
– 50 Wall Balls (20/14)
– 50 Weighted Stepups (45/25) 20″ box
– 50 DB snatch
– 800m run (split by 200m)
– 50 DB snatch
– 50 Weighted Stepups (45/25) 20″ box
– 50 Wall Balls (20/14)
– 800m run (together)
500m row
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing glute kickback
10 supermans
stretch
LIFE
9.6.3
Power Clean 95/65
Burpee
12/10 Cal Row
SPORT
9.6.3
Power Clean 135/95 RX+155/125
Burpee
Muscle up
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