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.
AMRAP 20:
50 pull-ups
4 rounds of:
– 20 deadlifts
– 10 hang power cleans
50 ring push-ups
*use same weight for DLs and HPCs. Post weight used to notes.
Happy Friday!!! Get after it today and earn your weekend fun!
21-18-15-12-9-6-3 rep rounds for time of:
Wall balls, 20#/14#
KB swings, 55#/35#
Ball slams, 30#/20#
High knees, butt kicks, etc. Dynamic.
Snatch warm up and skill w/ PVC
3 Rounds of the following:
5 Burpees
Row 250m or Run 200m
10 Burpees
Row 500m or Run 400m
15 Burpees
Row 1000m or Run 800m
*Rest 5 minutes between rounds. First round at 45% effort, second at 65%, last at 85% effort.
The goal of the workout is constant movement – put up the best time possible!
Static stretches, yoga poses, etc.
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.
For time:
2000m Row
200 Abmat sit-ups
200 Walking lunges
*Partition as needed, any order.
On floor: Side roll, hip raises, cat/camel, etc..
Complete 3 Rounds of the following:
5 Pull-ups
10 Push-ups
15 Air squats
20 Double unders
18-17-16-15-……-4-3-2-1 of
Kettlebell Swing
Abmat Sit Up
Make sure you are making contact with your hip during the snatches and with your upper thigh during the clean and jerks. If you aren’t, you are missing out on a whole lot of power. Lighten the load and practice until you make contact every single time!!!
AMRAP 5 minutes:
Clean & Jerks, 155#/105#
*Scale to weight you think you can do at least 20 reps (4/min).
Let’s see some new back squat PRs!
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
For time:
500m Row
40 Sit-ups
30 Burpees
20 Push-ups
10 Pull-ups
(Rx+ 40 toes to bar, 20 ring dips, 10 C2B pull-ups)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 20:
20 Cal row
10 Hang squat cleans, 135#/95# (185#/125#)
4 Rope climbs
Hope you enjoyed your Thanksgiving! Now let’s burn off some of those extra calories. Go all out!
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.
For Total Reps:
2 min ball slams, 30#/20#
Rest 2 min
2 min abmat sit-ups
Rest 2 min
2 min med ball cleans, 20#/14#
Rest 2 min
2 min floor wipers, 45#/35#
Rest 2 min
2 min mountain climber push-ups
Rest 2 min
2 min burpees
Record total reps as well as any modifications.
Strength/Skill: Sled pushes, 3 x 150′ (down high, back low)
–
WOD: 3RFT:
7 C&J, 145#/100# (Rx+ 185#/125#, Masters 115#/75#)
11 Burpees
Run 400m
–
Post: Handstand walks, 75′ or 5 minutes, whichever comes first.
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