Workout of the Day
A.
Every minute, for 30 minutes:
Min 1) Forward Sled Drag
Min 2) Chest to Bar Pull-ups
Min 3) Thrusters
Min 4) Kettlebell Swings
Min 5) Assault Bike
Min 6) Rest
Masters: pull-ups
Rx+ ring muscle-ups, 115/75, KB snatch
Basic everyday WODs.
A.
Every minute, for 30 minutes:
Min 1) Forward Sled Drag
Min 2) Chest to Bar Pull-ups
Min 3) Thrusters
Min 4) Kettlebell Swings
Min 5) Assault Bike
Min 6) Rest
Masters: pull-ups
Rx+ ring muscle-ups, 115/75, KB snatch
THANKSGIVING SCHEDULE:
Monday: Normal
Tuesday: Normal
Wednesday: 6, 9, 11:30 AM, 3:30 PM (no 4:30, 5:30, or 6:30 PM)
Thursday: **9 AM PENDING**
Friday: 6, 9, 11:30 AM, 3:30, 4:30 PM (no 5:30 PM)
A.
Deadlift
5 x 5 at 70-80%
B.
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 Sumo Deadlift High Pull
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump (facing, not over – 24/20)
Rx+ 135 / 95
A.
Power Jerk
Every minute, for 10 minutes:
3 jerks
B.
For time:
Run 400m
15 Clean and Jerks (95 / 65)
Run 400m
12 Clean and Jerks (135 / 95)
Run 400m
9 Clean and Jerks (185 / 125)
Run 400m
6 Clean and Jerks (215 / 145)
Masters 105-135-155/70-85-100
Rx+ 115-165-215-265 / 75-110-135-175
A.
Back Squat + Bulgarian Split Squats
10 back squats at ~60%
immediately after:
12 bulgarian split squats
B.
AMRAP in 6 minutes:
20 Box Jump Overs (24/20)
20 Alt Front Rack Lunges (95/65)
20/16 Push-Ups
rest 3 minutes
AMRAP in 6 minutes of:
10 Box Jump Overs (30/24)
10 Alt Front Rack Lunges (125/85)
10/8 Hand Release Push ups
Score is total reps
A.
From 0:00-8:00
Row 500m/400m
60 Wall-Balls (20 / 14)
B.
From 8:00-16:00
Row 500m/400m
50 Toes to Bar
C.
From 16:00-24:00
Row 500m/400m
40 Hang Clean and Jerk w Dumbbell (50 / 35)
D.
From 24:00-32:00
Row 500m/400m
30 Handstand Push-ups
Each will be scored for time
Masters: 14/10, 35/20, hand release push-ups
Rx+ 50/40 Calories, 30/20, 70/50, strict HSPU
A.
In teams of three, with only one person working at a time, complete the following:
120/90 Calories on Assault Bike
100 Front Squats (135 / 95)
80 Pull-ups
Team Run Around the Block
80 Toes to Bar
100 Shoulder to Overhead
120/90 Calories on Rower
Rx+ 155/110, chest to bar
A.
Four rounds, each for time:
20/14 Calories on Assault Bike
50 foot Backwards Sled DRAG
B.
Four rounds, each for time:
20/15 Calories on Rower
50 foot Sled PULL
A.
Squat Clean
3-3-3-3-3-3
15 minutes to build to a heavy set of 3
B.
For time:
42-30-18 Wall-Balls (20 / 14)
21-15-9 Power Cleans (135 / 95)
Masters: 14/10, 105 / 70
Rx+ 30/20, 165/115
A.
Shoulder Press
Every 2 minutes, for 12 minutes (6 sets): 6 reps
Start light and build to a 6 rep max
After each set: 6/4 strict chin-ups
Rx+ strict chest to bar
B.
AMRAP in 13 minutes of:
7 Double Dumbbell Snatch
9/7 Strict Handstand Push-ups
11 Chest to Bar Pull-ups
Masters: deficit push-ups on DBs, pull-ups
Rx+ 50s/35s, deficit SHSPU (25/10 lb hi temp plate). 7/5 bar muscle-ups
A1.
Tempo Back Squat
3 x 7 at ~60% (33X1)
A2.
Bulgarian Split Squats
3 x 12 w Dumbbells (6 each leg)
B.
For time:
30 Box Step Overs w DBs (24 / 20)
40 Front Squats (135 / 95)
50 Burpees
***Partition the reps as desired***
12 MIN CAP
Masters: 20/16 inch, 105/70
Rx+ 50s/35s, overhead squats, bar facing burpees