Group Warm up
Group Mobility
Strength
5×1 power snatch + 1 squat snatch – rest 2:00 between doubles. Build to a heavy set for the day! drop and reset between lifts.
WOD ( Workout of the Day )
"Full blown"
15 minute AMRAP
20 Wall ball shots (20/14lb)
RX+ (30/20lb)
5 Power snatch (135/95lb)
Level 2 (95/65lb)
Group Warm up
Group Mobility
WOD ( Workout of the Day )
"The debt collector"
The movements are: Rowing, assault bike, kettlebell swings & burpees! The rest will be explained in person. Long live the Thursday mash up.
Group Warm up
Group Mobility
Skill work
Three rounds not for time:
10 Chest to bar pull ups – rest 1:00 (5 – 10 ring muscle ups if capable).
12 Pistol squats (6R/6L) – rest 1:00
10-20 GHD sit ups – rest 1:00
**The intent is to practice these gymnastic and skill movements with purpose.
WOD ( Workout of the Day )
"Full tilt"
3 rounds for total reps
1:00 – Max effort pull ups / RX+ chest to bar
rest 30 seconds
1:00 – Max effort Dumbbell thrusters (50/35lb)
rest 30 seconds
1:00 – Max effort double unders
rest 1:30
Group Warm up
Group Mobility
Strength
15 minutes to build to a heavy complex of: 1 Push press + 2 push jerks. Rest as needed between attempts! Barbell comes from a rack.
WOD ( Workout of the Day )
"Sweet dreams"
3 rounds for time – 15 minute time cap.
500m row
20 burpees over the rower
12 Shoulder to overhead
RX+ (155/105lb)
RX (135/95lb)
Level 2 (95/65lb)
Group Warm up
Group Mobility
Strength
4×6 Back squat @ 70-75% of your 1 rep max – rest 2:00 between sets.
WOD ( Workout of the Day )
"The reverse"
In a team of two, alternate every full round for twenty minutes.
20 minute AMRAP
10 Goblet squats (70/53lb)
10 Box jump overs (24/20")
10 Push ups
EXTRA: 4 x 5-10 GHD Raises – rest 90 seconds between sets.
Group Warm up
Group Mobility
"Retest: 17.1"
*We are doing a soft run through of the open workout 17.1! Come in and see how far you've come since last years open.
Group Warm up
Group Mobility
Strength
4x75ft Walking lunges – Build throughout the sets. Rest a full 2 minutes between each effort.
RX+ Overhead lunges. RX – Front rack lunges. Level 2 – Back rack lunges
WOD ( Workout of the Day )
"Anything"
Team of 2, Alternate movements.
20 minute AMRAP
10 T2B
10 Ring dips
15 Air squats
– Rest 5 minutes –
*Alternate full rounds!
10 minute AMRAP:
20 Slam balls 40/20lb
20 Overhead plate walking lunges (45/25lb)
Group Warm up
Group Mobility
WOD ( Workout of the Day )
"Thanksgiving day dues"
*If you are planning on just having 1 or 2 plates of food = 4 rounds ( 24 minute EMOM ).
**If your are planning on excessively eating today .. = 5 rounds ( 30 minute EMOM ).
24 or 30 minute EMOM ( Every minute on the minute ).
1.) 20 ab mat sit ups (RX+ 12 GHD sit ups ).
2.) 50 Double unders
3.) 10 Dumbbell Clean and jerks 50/35lb (RX+ 70/50lb).
4.) Rest
5.) 18 Wall balls (RX+ 22).
6.) 12 Burpees (RX+15).
Group Warm up
Group Mobility
Strength
Take 15 minutes to build to a heavy complex of: 1 power clean + 1 Squat clean. Focus is on full extension on the power clean and carrying that over into the squat clean.
WOD ( Workout of the Day )
"Moonlight"
For time:
200m Farmers carry (50/35lb)
40 Handstand push ups
200m Farmers carry
60 Kettlebell swings – American (53/35lb)
200m Farmers carry
40 Calorie row
200m Farmers carry
RX+ (70/50lb) Farmers carry
Group Warm up
Group Mobility
Strength *Superset movements.
6×3 Bench press @ 80-85% – rest 30 seconds.
6×5 Dumbbell bent over rows ( 5R/5L = 10 total ) – Rest 1:30.
WOD ( Workout of the Day )
"Feeling it"
15 minute AMRAP
30 Double unders
10 Pull ups
5 Bench press
RX+ (225/135lb)
RX (155/105lb)
Level 2 (135/95lb)
*All workouts can be scaled on an individual basis.
