THANKSGIVING DAY PARTNER WOD – 8:30am CLASS ONLY!!!!

BRING A TOYS 4 TOTS TOY!!

WOD
400m Run w/ Ball (200m each) L3- 20/14# L2-16/12# L1-200m @ 14/10#

60 Box Step ups L3-24/20” w/ Ball L2-20/18” w/ball L1-50 @ 18/12” w/ball

60 Abmat sit ups (Ball pass over box) L2-same L1-50 reps

60 S2OH w/ Ball L2-same L1-50 reps

400m Run w/ Ball (200m each) L3- 20/14# L2-16/12# L1-200m @ 14/10#

50 Squat jumps w/ Ball L2-same L1-40 reps

50 Chest Passes (6ft apart) L2-same L1-40 reps

50 Burpees (non-worker holds ball) L2-same L1-40 reps

400m Run w/ Ball (200 each) L3- 20/14# L2-16/12# L1-200m @ 14/10#

40 Goblet Squats w/ Ball L2-same L1-30 reps

40 Overhead lunge steps w/ Ball L2-same L1-30 reps

40 Wall ball shots L2-same L1-30 reps

400m Run w/ Ball (200 each) L3- 20/14# L2-16/12# L1-200m @ 14/10#

For Time

Ball DOES NOT TOUCH the ground once the WOD begins

Warm Up - 2 sets:  1:00 bike, row, or ski - 10 alternating Spiderman stretches - 10 alternating scorpion stretches - 5 push-ups to down dog - 10 alternating plank reach-throughs - 2 sets:  5 kettlebell deadlifts - 5 jumping pull-ups - 5 single-arm kettlebell swings/arm - 5 burpees - 2 sets:  3 kettlebell swings - 3 burpee pull-ups – Rest :30 between sets.

WOD

1-2-3-4-5-6-7-8-9-10 reps
Kettlebell swings L3-70/55# L2-55/35# L1-35/15#
Burpee pull-ups (6” from hands) L2-Burpee jumping pull ups L1-Burpee ring rows

For Time (12 Min CAP)

Strength – Bench Press – 1-1-1-1-1-1-1

Post WOD - 200-m cooldown walk - 1:00 foam roll quadriceps - :30 foam roll lats/side

Warm Up - 1 set:  :30 inchworms - :30 push-ups - :30 alternating Cossack squats - :30 shoulder presses – :30 inchworms - :30 push-ups - :30 air squats - :30 push presses – Hold the bar overhead for at least :01 at the top of each rep – Snatch grip:  3 to knee – 3 to mid thigh – 3 power pull – 3 muscle snatch – 3 power snatch – 3 squat snatch (PVC / EB) – Clean grip:  3 power cleans – 3 shoulder press – 3 squat cleans – 3 push presses – 3 cleans (sqt or pwr) – 3 push jerks –

Strength

Snatch – 2-1-1-1-1-1-1 (2:30 per set)

Clean & Jerk – 2-1-1-1-1-1-1 (2:30 per set)

Post WOD - 1:00 child’s pose - 1:00 couch stretch/leg

Warm Up – 2 sests:  1:00 bike - 5 x [2 shoulder taps + 1 push-up] - 10 hollow rocks - 10 air squats - 10 kip swings – Double unders: 10 singles – 10 high jump singles – 3 high jump singles + 1 double under – 15 double unders -  Toes to bar:  3 kip swings + 3 knee raises – 3 kip swings + 3 knee to armpits – 3 toes to bar – Thrusters:  4 deadlifts – 4 hang power cleans – 4 power cleans – 4 full grip front squats – 4 squat stance push presses – 4 thrusters – Build up:  2 rounds:  5 thrusters - 2 toes-to-bars - 5 double-unders – Build in thruster load and use workout variations.

WOD

Every 5:00 for 5 rounds:
10 thrusters L3-115/75# L2-95/65# L1-45/35#
10 toes-to-bars L2- 5 toes to bar L1-10 hanging knee raises
20-cal bike L2-same L1-12 cal bike
40 double-unders L2-20 double unders L1-40 singles
– Rest the remainder of each round.

Score is slowest round
Post WOD - 1:00 frog stretch - 1:00 seated pike stretch - 1:00 cobra to down dog

Warm Up

1 set: 100-meter jog - :20 Samson stretch/leg - 10 ring rows (easy) - 10 air squats - :10 hollow hold - 100-meter run - 10 walking lunge steps - 5 ring rows (harder) - 10 med-ball squats - 10 hollow rocks - 200-meter run - 10 walking lunge steps - 10 ring rows (hardest) or 1-5 strict pull-ups - 10 wall-ball shots - 10 V-ups -

Partner WOD

3 rounds for time with a partner:
400-m run L2-300m L1-200m
30 walking lunges L2-same L1-20 lunge steps
30 pull-ups L2-jumping pull ups L1-ring rows

Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run L2-300m L1-200m
20 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
20 toes-to-bars L2-knees as high as possible L1-lying toes to bar

– Run together; split the remaining work evenly.

SCORE: TOTAL TIME

Post WOD - 1:30 couch stretch/leg

Warm Up - Every 2:00 for 4 sets:  :45 run, row, bike, ski, or jump rope - Set 1 | :45 inchworm + push-ups - Set 2 | :45 air squats - Set 3 | :45 burpees - Set 4 | :45 overhead squats (PVC) - 1 set:  10 hip crossovers - 10 leg swings/leg - 10 push-ups - 10 alternating Spiderman stretches - 10 alternating Samson stretches - 10 Cossack squats - 10 slow calf raises/leg - 1 set:  10 box jumps - 5 single-arm dumbbell deadlifts/arm - 10 slow shoulder taps - 1 set:  5 box jumps (step-down) - 6 alternating dumbbell hang snatches - 2 partial wall walks (slow) - 2 sets:  1 wall walk - 6 alternating dumbbell snatches - 8 box jump-overs

WOD – 15 Min AMRAP
3 wall walks
12 dumbbell snatches L3-50/35# L2-40/25# L1-30/15#
15 box jump-overs L3-24/20” L2-20/16” L1-16/12”
– Step down from the box.

Rounds + Reps

WOD II

200m Farmers carry L3-50/35# L2-40/25# L1-30/15#
100m left-arm dumbbell overhead carry L3-50/35# L2-40/25# L1-30/15#
100m right-arm dumbbell overhead carry L3-50/35# L2-40/25# L1-30/15#
200m Farmers carry L3-50/35# L2-40/25# L1-30/15#
– Rest as needed between movements.

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll calves

Warm Up - 400-meter run - :30 single-unders - 10 alternating Spiderman stretch + reaches - 10 plank hold to downward dog - 10 up-downs (slow) - 10 alternating Samson lunges - 10 dead bugs - :30 single-single-double-unders (or attempts) - 10 push-ups from the knees - 10 alternating scorpion stretches - 10 air squats - 10 push-ups - 10 sit-ups - :30 jump rope (workout variation) – Pistol Progression:  3 narrow stance squats (pause) – 3 narrow stance squats – 2 toenail spot pistols x 2 – 2 foot-wrap pistol squats – 2 pistols – Mini round:  :30 double-unders, attempts, or single-unders  - 10 sit-ups - 8 push-ups

WOD

3 rounds for time:
50 double-unders L2-40 DUs/Attempts L1-50 singles
40 sit-ups L2-30 sit ups L1-20 sit ups
30 push-ups L2-20 pushups L1-15 knee pushups
20 single-leg squats L2-10 single leg squats L1-10 reverse lunges

SCORE: TOTAL TIME

WOD II

Strict weighted pull ups – 5-5-5-5-5 (2 Min each)
– Pause with your chin over the bar for :01.

Post WOD - :30 standing bent-arm pec stretch/side­ - :30 calf wedge stretch/side

Warm Up - 2 sets:  5 inchworm to push-up + down dog - 10 PVC pass-throughs - 5 inchworm to push-up + down dog - 10 PVC around-the-worlds - 5 inchworm to push-up + down dog - 10 PVC snatch grip behind-the-neck presses – Hang pwr snatches:  5 high hang shrugs – 5 hang muscle snatch – 5 snatch drops – 5 hang power snatches – Loading up:  3 sets:  3 hang power snatches – Rest :60-:90 between sets. – Build to 40-45% of your best power snatch, or a weight that feels moderately light.

Strength – Hang Power Snatches – 3-3-3-3-3-3-3-3-3-3 (2 Min per set)

WOD – “Tabata” plank

20 sec plank

10 sec rest

8 rounds

Post WOD - 1:00 cobra stretch - :30 foam roll lats/side

Warm Up - 2 sets:  :20 of each movement: - Samson stretch lunges - PVC overhead squat (weight in heels) - Strict sit-ups (minimal arm movement) - Good mornings (neutral spine) - Strict pull-ups (full range of motion) - Strict ring dips (full range of motion) - 1 set:  2 x :30 row | Maintain an upright torso. - 2 x :30 row | Hold the end of the stroke for :01. - 2 x :30 row | Return the arms before the knees bend. - 2 x :30 | Speed up the cadence, but still extend the arms before the knees bend. - 2 sets:  5 burpees over the rower - 150/200-meter row - 1:00 rest

WOD

Every 2 Min
15 burpees over the rower L2-10 L1-8
Max-calorie row
– Rest 2:00 between rounds –

6 rounds for total calories

Strength – Power Snatch – 3-3-3-3-3-3-3 (Every minute)

Post WOD - :30 figure-4 stretch/side - :30 standing calf stretch/side

Warm Up - 200-meter run - 10 Samson lunges - :30 PVC overhead squats (pause in the bottom) - :30 ring support hold - :30 ring rows - :30 kettlebell deadlifts - 200-meter run - 10 alternating Spiderman stretches - :30 PVC overhead squats (pause in the bottom) - :30 strict ring dips - :30 strict pull-ups - :30 handstand push-up negatives - 10 Russian kettlebell swings - 200-meter run - 10 hamstring scoops/leg - :30 PVC overhead squats (pause in the bottom) - :30 strict ring dips - :30 strict chest-to-bar pull-ups - :30 handstand push-ups - 10 kettlebell swings

WOD – “Nate”

20 Min AMRAP
2 ring muscle-ups L2-2 jumping ring muscle ups L1-2 ring rows + 2 bench dips
4 handstand push-ups L2-3 handstand negatives L1-HOD Push ups
8 kettlebell swings L3-70/55# L2-55/35# L1-35/20#

WOD II – 7 Min AMRP
15 GHD sit-ups
:30 plank hold (forearms)

Rounds + Reps

Post WOD - 1:00 banded overhead shoulder stretch/arm

Partner WOD

Warm Up

3 rounds:
:40 row, bike, or ski each partner
– One partner moves through each one of the stretches from the list while the other works.
Stretches:
1) Alternating toy soldiers, slow
2) Alternating Samson stretch
3) Alternating plank reach throughs

1 round:
:20 plank hold from knees (hands or elbows)
:20 plank hold (hands)
:20 plank hold (elbows)
1 round:
:10 passive bar hang
:10 active bar hang
:10 hollow hold
:20 active bar hang
– Practice holding a hollow body position on the final hang.

1 round each:
8 calories
– Non-working partner holds a plank.
1 round each:
8 calories
– Non-working partner hangs from a bar.

20 Min AMRAP
Max-cal on any machine

From :00-5:00 the non-working partner holds a plank

From 5:00-10:00 non-working partner hangs from a bar.

From 10:00-15:00, the non-working partner holds a plank.

From 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.

Post WOD - 1 set: 200-meter recovery walk - 2 sets: :30 lacrosse ball chest mash/side - :30 doorway pec stretch/side

Warm Up - 3:00 run, row, bike, or ski - 3 sets:  :30 wide-grip banded pull-downs - :30 PVC pass-throughs - :30 shoulder-height kettlebell swings – Build in load on the kettlebell swings - 1 set: 10 handstand shoulder taps (stomach-to-wall) - 10 jumping chest-to-bar pull-ups - 10 handstand hip taps (back-to-wall) - 10 pull-ups - 2:00 handstand walk practice - 2 sets:  5 chest-to-bar pull-ups - Handstand walk (15 ft)

WOD
15 chest-to-bar pull-ups L2-10 pull ups L1-10 jumping pullups
Handstand walk (25 ft) L2-20 shoulder taps L1-5 inchworms

5 rounds for time

Strength – Bench Press – 5-5-5-5-5-5

Post WOD - 1 set:  1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side

Warm Up - 2 sets:  20 jumping jacks - 30 alternating mountain climbers - 10 PVC pass-throughs - 5 elbow-to-instep/leg - 10 calf stretches/leg - 10 counterbalance plate squats – Snatch:  5 DL to mid-thigh – 5 DL + Shrugs – 5 muscle snatches – 5 OHS – 5 hang power snatches – 5 power snatches – 5 squat snatches -

Strength – Snatch – 1-1-1-1-1-1-1 (2:30 per round)

WOD – 15 Min AMRAP
Snatch L3-185/125# L2-135/95# L1-45/35#
– Every 3:00, including 0:00, run L3-400m L2-300m L1-200m

Total snatches

Post WOD - 2 sets:  1:00 foam roll upper back - :30 standing pike stretch

Warm Up - 2 sets:  :30 jump rope - 5 inchworm push-ups - 10 banded pass-throughs - 15 banded pull-aparts - 1 set:  :30 jump rope - 10 med-ball good mornings - 10 med-ball deadlifts - 5 burpees over the med ball - 1 set:  :30 jump rope - 10 med-ball front squats - 10 med-ball strict presses - 5 burpees over the med ball - 1 set:  :30 jump rope - 10 wall-ball shots - 5 burpees over the med ball

WOD I
30 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
90 double-unders L2- 45 DUs / Attempts L1- 90 singles

3 rounds for time (12 Min CAP)

WOD II – Every 3:00 for 3 sets:
30 GHD sit-ups L2-30 med ball sit ups L1-abmat sit ups

Record slowest time

Post WOD - 1:00 double-forearm stretch - 1:00 foam roll quad/leg

Warm Up - 3 sets:  :30 row - 15 band pull-aparts - 10 scap pull-ups - 5 strict presses with a :03 pause at the top – (empty bar) - 1 set: - 3 wall walks with a :03 hold at the top - 10 push-ups - :30 handstand hold - 10 piked push-ups - :20 hollow hold - 5 strict handstand push-ups - 3 sets:  :20 calorie row (building in pace) - 3 handstand push-ups

WOD – 10 Min AMRAP
10/8 calorie row L2-9/7 cals L1-8/6 cals
8 handstand push-ups L2-6 handstand negatives L1-8 DBL DB Push press 25/15#

Rounds + Reps

Strength – Jerk – 5-5-5-5 @ 50-60% 4-4-4 @ 60-70%

Post WOD - 1:00 banded shoulder stretch/arm or 2 min bar hang

Warm Up - AMRAP 5 with a partner:  10 synchronized high knees in place - 5 leg swings/ leg - 10 synchronized walking lunges - 5 cobra stretch to downward dogs - 5 synchronized step-ups (any height) - 1 round:  10 step-ups – Partners step up at the same time.

Partner WOD - “CHAD”
1,000 weighted box step-ups L3-45/35# 20” L2-30/20# 20” L1-unweighted 12”
– Both partners work at the same time (500 reps each)

For Time

Post WOD - 2:00 foam roll quads - 1:00 foam roll calf/side - 1:00 figure-4 glute foam roll/side

Warm Up

3 sets:
10 scorpion stretches (slow)
10 table tops (slow)
:20 sit and reach (middle)
:20 sit and reach (left leg)
:20 sit and reach (right leg)

3 sets:
1:00 row, bike, ski, or shuttle run (easy to moderate pace)
10 good mornings + hop
10 leg swings/leg
10 air squats

2 sets:
10 med-ball squats
:30 row, bike, ski (fast pace)
10 sit-ups

Partner WOD
90 med-ball squats L3-20/16# L2-16/12# L1-60 reps @ 14/10#
80-cal on any machine L2-60 cals L1-50 cals
70 sit-ups L2- 50 reps L1-40 reps
– One partner works while the other rests.

3 rounds for time

Post WOD - 1:00 frog stretch - 1:00 couch stretch/leg

Warm Up - AMRAP 8:  30 jumping jacks - 6 alternating Samson stretch lunges - 10 PVC pass-throughs - 30 mountain climbers - 10 PVC good mornings - 10 up-downs to a target – Snatch:  6 snatch deadlifts to mid thigh – 6 snatch deadlift shrug – 6 muscle snatches – 6 overhead squats – 6 hang squat snatches – 6 snatches – Mini round:  5 ground-to-overheads - 8 bar-facing burpees - 5 ground-to-overheads – Use workout variations –

WOD
8 ground-to-overheads L3-95/65# L2-75/55# L1-45/35#
10 bar-facing burpees L2-same L1-8 reps
5 rounds for time

Strength – Deadlift – 10-10-10-10-10-10 (3 min per set)

Post WOD - 1:00 seated pike stretch­ - :40 seated straddle - :40 seated straddle (left) - :40 seated straddle (right)

Warm Up - 200-meter jog - 10 ring rows - 10 unweighted good mornings - 10 alternating Spiderman stretches - :30 jumping jacks - 10 kip swings - 10 kettlebell deadlifts - 10 alternating Samson stretches - :30 single-unders - 5 kipping pull-ups or jumping pull-ups - 10 kettlebell bent-over rows - 10 alternating Cossack squats – KB swings:  3 KB Deadlifts – 5 Russian swings – 5 American swings – Double unders:  15 jump in place (no rope) – 20 singles – 20 alt single + high jump singles – 5 slow singles + 15 fast single unders – 2 singles + 1 double unders – 30 sec double unders (30 reps) – Pull ups:  5 kip swings – 2 kips + 1 lever down – 2 big kips + 1 pull up – 5 kipping pull ups – Mini round:  :15 kettlebell swings - :15 double-unders, attempts, or single-unders - :15 pull-ups or scaled variation

WOD
1:00 KB swings L3-55/35# L2-45/25# L1-35/15#
1:00 double-unders L2-same L1-singles
1:00 pull-ups L2-jumping pull ups L1-ring rows
1:00 rest

5 Rounds for total reps

Post WOD - 200-meter recovery walk - 1:00 calf stretch/side

Warm Up - 5:00 row, bike, or ski - 1:00 alternating Samson stretch - 1:00 alternating figure-4 stretch - 1:00 inchworm walkouts - 1:00 box step-ups - 1 set:  200-meter run - 10 dumbbell farmers carry walking lunges

WOD I
400-meter run L2-300m L1-200m
20 dumbbell farmers carry walking lunges L3-50/35# L2-40/25# L1-30/15# – Use two dumbbells

3 Rounds for Time

WOD II
100 ring push-ups L2-80 reps L1-60 knee push ups

– Every time you break, perform 10 hollow rocks L2-hold one knee L1-abmat sit ups

For Time (10 Min CAP)

Strength – Weighted pull ups – 3-3-3-3-3 (2 min per set) L2-strict pull ups L1-jumping pull ups w/slow negative
Post WOD - 1:00 foam roll quadriceps/side - 1:00 foam roll glute-med/side