WOD

Happy Thanksgiving!!! 1,000/900 m Row/Ski or  25/20 cal bike 50 Double unders or 75 Single Unders 50 Walking Lunges 1,000/900m Row 40 KBS 40 Russian twist 1,000/900m Row 30 DB Thrusters 30 Sit Ups 1,000/900m Row 20 Devils Press 20 Vups. *60:00 Cap

3 Rounds: 5 Push-ups 5 Scap pull-ups 10 Glute bridges 5/3 Cal row Then… Week 2 of 4 3 Sets: 10 Dumbbell Bench Press 12 Double DB bent over row – controlled reps 15 Push-ups Rest 60 seconds between sets – Finisher: 40 Weighted sit ups in as few sets as possible Then.. For time:…

3x 10 Squat jumps 6 Barbell bradford press 12 banded pull aparts. :30 Bike Then.. 10 Z press with change plates 10 Shoulder taps 10 plank up downs Then… EMOM x 9 sets (Week 1 of 3) Min 1-2: 5 Push press Min 3-4: 3 push Jerk Min 5-6: 2 Split jerk Min 7-9: 1…

Thanksgiving schedule: Thursday: 8a and 9am classes only Friday: 8am/9am and 12pm —— Week 2 of the 20 rep squat program! This will repeat every Monday for the next 5 weeks. Here’s the details: Every Monday, you will add 5-10lbs. to whatever you did the previous week. Even if it was the hardest thing you’ve…

Every 10:00 x 3 sets: 10 Strict Chin-ups 15 Deadlifts @ 40% 20 DB bench press 30 Sit-ups 40/30 Cal bike or row

4:00 AMRAP 4 Scap Pull Ups 4 Paused DB Goblet Squats 10 Banded Curls 10/10 Single Leg Calf Raises Then… 12 Min to Complete: 3 Sets: 5/5 Suitcase hold Bulgarian split squats 20 Banded hamstring curls 3 sets: 6/6 Concentration curls 18 Banded curls Then… 3 x 5 Min AMRAP/ 1 Min Rest between Buy…

Every 1:15 x 6 Sets (6 of 6) 1 Clean pull + 1 Power clean + 1 Hang Clean + 1 Front squat Next week we will be moving into squat cleans. Keep your hands on the bar, but reset after your clean pull. This is a complex, meaning no dropping the bar until you…

Long Cardio (week 1/4) Every 2:00 for 40:00 (4 Rounds) (4 rounds for calories) 1: 10 Burpees + 12 Alt DB Box Step Ups (1 DB) 2: :90 Bike For Cals 3: 12 Alt Hang DB Snatch + 12 OH Lunges 4::90 Row For Cals 5: 12 Kettlebell Swings + 12 V-Ups

(Week 1 of 4) 3 Sets: 10 Dumbbell Bench Press 10/10 Single Arm DB Bent Over row with 2 seconds lower each rep 20 Band Tricep Push Downs Rest 90 seconds between sets – Finisher: 1 Set 50 Banded crunch in as few sets as possible Then… 12:00 AMRAP: Buy in: 5 Rounds: 5 Deadlifts…

EMOM x 9 sets (Week 4 of 4) Min 1-2: 5 Strict press Min 3-4: 3 push press Min 5-6: 2 Push jerks Min 7-9: 1 Push jerk The goal is to move up in weight after each lift. Next week we will move into split jerk progressions. Then… 5 Rounds For Time 20 Double…