Jump rope 1 minute
10 Mountain climber hip stretches
10 Supermans
30 Sit-ups
10 Supermans
10 Mountain climber hip stretches
Jump rope 1 minute
16″ boxes. 5 Reps each leg, holding DBs or KBs. Perform 10 push-ups after each set of 10.
4 Rounds for time:
10 Pull-ups
20 Box jumps
30 Walking lunges
Row 500m
10 Shoulder kips
10 Mountain climber hip stretches
10 Shoulder presses
10 Good mornings
10 OH squats
5-10# heavier than last week if possible.
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Warm-up sets included. Finish 5-10# heavier than last week if possible. If last week’s set was ugly, clean it up this week before moving up next week.
2.5-5# heavier than last week if possible.
Bear crawl
Backwards crab walk
Inch worm push-ups
Frog hops
*Handstand kick ups after each movement.
Perform 10 V-ups after each set of 5.
AMRAP 12 minutes:
40 Jump ropes
30 Air squats
20 KB swings
Roll out 5 minutes
Row 500m
Sampson stretch 30 seconds each side
AMRAP 5 Minutes:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
Roll out 5 minutes
Row 500m
Sampson stretch 30 seconds each side
AMRAP 5 Minutes:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
Snatch warm up and skill w/ PVC
9-7-5
Muscle-ups
Snatch, 135#/95#
In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
– 20 Double unders
Have spotters, stay safe.
For time (25min cap):
2000m Row
200 Abmat sit-ups
200 Walking lunges
*Any order, partition as needed.
Agility Ladder
– follow up each trip with 10 reps of one of the following:
–Pull-ups x 2
–Push-ups x 2
–Sit-ups x 2
–Supermans x 1
–Mountain climber hip stretches x 1
–Squats x 2
Do 10 ring rows after each set of 5.
5-7 Rounds of:
10 Quick feet
9 Sumo deadlift high pulls w/KBs
8 Burpees
*Have one group complete a round while another group rests, then switch. Continue in this manner for 5-7 rounds depending upon time/output.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
11 Min AMRAP:
11- Power Cleans
11- Burpees Over the Bar
19- Deadlifts
18- Pull-Ups
RX-135/95
Scale as needed
About Armistice – Veterans Day WOD
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.
The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.
Various agility drills using ladder or hoops.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 15 minutes:
15 Cal row
7 Handstand push-ups
7 Strict Toes-to-bar
*Rx+ Deficit HSPUs – post height to notes.
Row 500m
10 Shoulder kips
10 Mountain climber hip stretches
10 Shoulder presses
10 Good mornings
10 OH squats
Perform proper warm-up sets and work up to a heavy set of 3, then perform 3 sets at this weight. This should be heavier than last week’s 3×5.
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Warm-up sets are included. You may have already plateaued on your reverse lunges, and that’s okay. As long as the final set of 6 is challenging, it will continue to benefit your squats.
Warm-up to a heavy set of three and complete 3 sets at that weight. This should be heavier than last week’s 3×5 weight.
High knees, butt kicks, etc. Dynamic.
Do 10 pull-ups after each set.
5 Rounds for time of:
10 plate ground to OH
12 OH walking lunges
30 Jump ropes