Group stretch
Hip circle band WU
Front rack stretch
3 Rounds:
-5 Hang muscle cleans
-5 Front squats
-6 Alt pistols/assisted pistols
*Add weight each round
For time (17min cap):
-Row 2000m
-50 Pistols, alternating legs each rep
-30 Hang cleans, 225#/135#
*Sub squat jumps, scale weight as needed.
Roll out
Rotator cuff WU
Hip 90/90 stretches
3 Rounds:
-3 KB windmills/side
-2 KB OH squats/arm
-4 Reverse burpees
-8 Lunge jumps
3 Rounds for time:
-12/9 Cal bike
-4 Turkish get-ups, alt arms, 75/55#
Group stretch
PVC pass throughs
OH band stretch
3 Rounds:
-10 shoulder kips
-8 DB hang muscle clean & press
-6 OH squats
-4 Burpee pull-ups
For time:
40/32 Cal row buy-in, then:
3 rounds of:
-16 alternating DB hang clean and jerks, 50/35#
-12 Chest to bar pull-ups
Group stretch
Active WU
Dodgeball
AMRAP 20 Min, you go I go:
-10/8 Cal row
-30 Double unders
-1 Rope climb
*Partner A completes full round while B rests, then switch. Depending on your level of soreness, you can hit a heavy DL during your rest.
Group stretch
Agility ladder
Dodgeball
For total time:
6 Rounds of:
-11 Mountain climbers
-11 Power cleans, 95/65#
–
2 Min rest/reflection
–
6 Rounds of:
-19 Hand release push-ups
-18 Burpee box jumps, 24/20″
-100m Run
As part of WOD for Warriors, participants complete the Armistice WOD every year on November 11th, Veterans Day. The WOD includes six rounds representing the branches of the U.S. Armed Forces – Army, Navy, Air Force, Marine Corps, Coast Guard, and Space Force.
The WOD includes 11, 19, and 18 reps of various exercises, marking the end of World War I on 11/11/1918. The 2-minute rest and reflection is representative of the Tomb of the Unknown Soldier, where at 11 am, each November 11th, honors are rendered to remember those we lost in service to our nation.
Roll out
3 Rounds:
-30 double unders
-10 burpees
-10 toes to bar
-10 OH squats
Max Effort 5k Run
Roll out
3 Rounds of:
-10 DB muscle snatches, alt arms
-10 push-ups
-5 pull-ups
-3 strict TTB
-1 pullover/assisted pullover
AMRAP 20 Min:
-5 Pull-overs
-20 GHD sit-ups
-1 Min plank hold
Group stretch
3 Rounds:
-20 hip circle band side steps (10/side)
-5 med ball cleans
-5 burpee pull-ups
-5 reverse burpees
3 Rounds for Time of:
-30/24 calorie bike
-20 wall balls, 20/14#
-10 HSPUs
*Rx+ for 11/10′ target and wall facing HSPUs.
Group stretch
3 Rounds of:
-10 shoulder kips
-5 burpee box jumps
-5 pull-ups
-10 OH squats
Sled push or Yoke carry
Min 1: 1 Pull-up & 1 push press
Min 2: 2 Pull-ups & 2 push presses
Min 3: 3 Pull-ups & 2 push presses
*Continue adding 1 rep of each movement each minute until you cannot complete the required work within the minute. Rx 95/65#. Rx+ C2B and 135/95#.
Group stretch
Active WU
Dodgeball
Heavy single each arm 15 min
For time, with a partner:
-800m Run
-8 Wall walks
-80 GHD sit-ups
-8 Wall walks
-80 Toes to bar
-8 Wall walks
-80/60 Cal bike