WARM UP WOD –
50 Cal C2
25 Warrior Sit Ups
WOD:
5 Rounds –
400m Run (Sub 500m SKI/1K Bike)
20 KBS
10 Goblet Squats
10 Dbl Leg Lifts
POST:
STRETCH
WARM UP WOD:
3 Rounds –
30 Cal Row
10 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
CLEAN BAR COMPLEX
2 Position Clean – 8×2 add weight each set
Clean Pulls 3×5 or Barbell Shrugs – 3 × 10
Supinated Grip Bent Over Row – 3×6 or 8
Body Rows – 3×10
Bulgarian Split Squat – 3×8 ea leg
Sorinex Hamstring Curls – 3×10
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
15 KBS
10 Wall Ball Shots
5 Pull Ups
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
5 Rounds –
10 Cal C2
5 Pull Ups
10 Warrior Sit Ups
WOD – FOR TIME!
21-18-15-12-9-6-3
G2OH – DB Load
Box Step Overs
Sit Up Get Up – same DB’s
Air Squats
POST:
STRETCH/CONDITION
WARM UP WOD –
50 Cals C2 or 400m run
WOD:
You Go I Go for 22m
5 Pull Ups
10 Ball Slams
10 Perfect Push Ups
10 Warrior Sit Ups
POST:
STRETCH
WARM UP
WOD:
FOR TIME:
Thanksgiving with the Girls!
Angie’s House:
20 Pull Ups
20 Push Ups
20 Warrior Sit Ups
20 Air Squats
Helen’s House:
400m Run (sub 25 cals)
21 KBS
12 Pull Ups
Fran’s House:
15 Thrusters
Nancy’s House:
400m Run (sub 25 cals)
15 OHS
Grace/Isabel’s House:
20 G2OH (barbell load)
Kelly’s House:
400m Run (sub 25 cals)
30 box jumps
30 Wall balls
WARM UP WOD –
50 Cal C2
20 Dbl Leg Lifts
20 Warrior Sit Ups
WOD:
4 Rounds –
400m Run (Sub 500m SKI/1K Bike)
15 Ab Mat Sit Ups
10 Box Step Overs
10 Sorinex Push Up + Pike
POST:
STRETCH
WARM UP – MOBILITY WORK
WARM UP WOD –
50 Cals on Concept2
PVC Squat Practice – 5 reps
HIP/BACK/KNEE Movement Prep for Squats
STRENGTH:
Back Squat (sub Box Squat) – 5×5 then 3×3
Bulgarian Split Squat – 3×5 ea leg (DB load)
Strict/Weighted Pull Ups – 3×10 or Max Effort
Sorinex Roll Outs – 3×10
GHD – 3×6-8
RDL (DB Load – both hands) – 3×6
DB Curls – 3×10
Conditioning:
4k Bike or 2k Row/Ski or 1m Jog
POST:
STRETCH
WARM UP WOD –
50 Cals C2 or 400m run
5-4-3-2-1 – Strict Pull Up – Warrior Sit Up
WOD:
4 Rounds
500m Row or Ski/1000m Bike
25 KBS
25 Ab Mats
25 Air Squats
25 Push Ups
POST:
STRETCH
WARM UP WOD –
5-4-3-2-1
Pull Up
Push Up
Warrior Sit Up
Partner WOD – 24m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sits
Bar Hang
Forearm Plank
Flutter Kicks
Bar Hold (45/65/95?)
POST:
Stretch
WARM UP WOD:
30 Calorie Row
5 Thrusters – 45/35
10 T-Pause Push Ups
SHOULDER PREP!
STRENGTH:
Super Set each Couplet –
Standing Press (DB Load) – 3×6 & G2OH (DB Load) – 3×10
Bulgarian Split Squats 3×6 ea leg & Goblet Squats – 3×10
Strict or Weighted Pull Ups – 3×10 or ME & DB Bench Press – 3×8
Sorinex Roll Outs – 3×10 w/ Dbl Leg Lifts – 3×10
CONDITIONING:
100 Calories on C2 machine – for time
POST:
STRETCH
Bar GYM 