26 Minute AMRAP (completing 26 reps for each movement):

• T = Thrusters (75/55)
• U = Double Unders
• R = Russian Twists (20/14)
• K = KB Swings (53/35)
• E = Everyone Push Press (75/55)
• Y = You gotta run 200m

* Workout can be done inside or outside on the pavement to help with social distancing!
* Class times are 8:30am and 9:30am ONLY!

Happy Thanksgiving!

WOD

10-20-30-20-10
-Pull-ups
-Box Jumps (24,20)(20,15)
-Calorie Row

WOD

​10 Rounds:
-15 Wallballs (20,14,)(14,10)
-10 Hang Cleans (115,75)(75,55)
-200m Run

WOD

​18 min amrap:
-15 Power Snatch (95,65)(55,35)
-30 Double Unders (60 singles)
-15 Push Jerk
-30 Double Unders

WOD

5 rounds:
400m run
20 KB taters (53/35)(35/20)
10 KB sit and press (53/35)(35/20)

WOD

SPORT
Power Snatch
Every 2 min for 16 min:
Sets 1-2: 2@70%
Set 3: 1@75%
Set 4: 1@80%
Set 5: 1@85%
Set 6: 1@90%
Set 7: 1@95%
Set 8: 1@95%

FITNESS:
3 rds:
10 Right Arm DB Press
10 Left Arm DB Press
10 Right Arm DB Push Press
10 Left Arm Dumbbell Push Press
5 Right arm windmills
5 Left arm windmills
100-Foot Right Arm DB Overhead Carry
100-Foot Left Arm DB OH Carry

Then
SPORT & FITNESS:
1000m row
30 OB burpees
15 Hang power snatches (155/105)(115/75)(75/35)
*Go heavy!

WOD

20 min AMRAP:
12 DL (135/95)(95/65)
12 Power Cleans (135/95)(95/65)
12 alt rev lunges (135/95)(95/65)

Core focus:
1:00 snow angels
1:00 Band-Resisted Anti-Rotational Press (R)
1:00 Band-Resisted Anti-Rotational Press (L)
1:00 slow motion bicycles

WOD:
​
SPORT
20 min to find 1 RM front squat
3x2x1x1x1x1x1

FITNESS
10 min stretching:
Down dog
Pigeon
Figure 4
Scorpion
Cobra
10 min core
2 rds.
15/15 clam shells
1:00 bridge hold
1:00 side plank (L)
1:00 prone plank
1:00 side plank (R)

SPORT & FITNESS:
7 min AMRAP:
3 Thrusters (95/65)(75/45)
3 CTB pull ups
6 Thrusters
6 CTB pull ups
9 Thrusters
9 CTB pull ups
Etc....

WOD

​5 Rounds
400m run
12 burpee box jumps(24,20)(20,15)
8 front squats (155,105)(135,95)(115,75)