WOD

Skill Work:

Mobility!

Workout:

AMRAP 25
10 Push Ups
15 Kettlebell Swings (53/35)
20 Alternating Starfish Toe Touches (10/side)
25 Calorie Row

Strength:

15 minutes to find 1RM Snatch

Workout:

For time:
50 Wall Balls
50 Alternating Dumbbell Snatch
50 Wall Balls
50 Alt Dumbbell Clean and Jerk

Skill Work:

4 Rounds

5 Ring Rows

10 DB Bench Press

15 Ab Exercises

Workout:

EMOM 7
100/150m Row
Rest 2
EMOM 7
50 Double-Unders
Rest 2
EMOM 7
10/7 Calorie Bike

Strength:

Athletes will have 20 minutes to build to a 3RM Back Squat

Workout:

ARMAP 12

Increasing ladder of Burpee and Box Jump

Complete 1 rep of each, 2 reps of each, 3 reps of each, and so on.

HAPPY THANKSGIVING!!!

Workout:

12 Sit-Ups
11 Kettlebell Swings
10 Box Jumps
9 Burpees
8 Wall Balls
7 Toes-to-Bar
6 Deadlifts
5 Power Cleans
4 Push Press
3 Snatches
2 Overhead Squats
1 Row 500m

Skill Work:

Pull-Ups!

Workout:

3 Rounds not for time:

10 Turkish Get-Ups

20 Double-Kettlebell Box Step-Ups (20″ for everyone)

30 Core Exercises

Strength:

15 mins to build to a 3RM Push Press

Workout:

3 Rounds for Time:
25 Hang Power Cleans (115/75)
50 Lateral Bar Hops

Strength:

20 mins to build to a 3RM Deadlift

Workout:

AMRAP 16:
400m Run
10 WB Bent-Over Row
10 WB In-Place Reverse Lunge
10 WB Sit-Ups