Warm Up

3 Rounds

1:30 Row (first :15 Sprint)

15 KB Swings

10 Banded Good Mornings or with PVC

:10 Skill Work

:30 hold at each position

Hollow hold with feet tucked in and arms reaching forward toward feet
Hollow hold bringing knees toward chest arms still extended
Hollow hold with legs extended straight up
Hollow hold while slowly transitioning to legs and arms extended fully

Arch hold with arms straight by ears, glutes tight and feet together

THEN

:60 Of Gator Rolls – From Hollow to Arch

TTB Skill Work

:30 Dead Hang (Lat Activated)

2 Beat (Kip) Swings

Beat (Kip Swing) to target (Straight Legs) o target (Straight Legs)

.>Increase height of target until toes reach the bar OR form starts to break>Actively pushing down on the bar throughout the hollow of the skill

.>Increase height of target until toes reach the bar OR form starts to break

:35 WOD

Gymnastics Test
You can row or ski but when we restest use the same machine

AMRAP 14 Minutes, Climbing the Ladder:

3 Toes to Bar* (Straight Legs)

10 Double DB/KB Deadlifts 50s/35s

8/6 Calorie Row

*Each round, add 3 Toes to Bar.

Scaled:

AMRAP 14 Minutes, Climbing the Ladder:

3 Knee Raises*

10 Double DB/KB Deadlifts 35s/25s

8/6 Calorie Row

*Each round, add 3 Knee Raises

Target Score: Complete the round of 15 T2B and get into the following round

– Toes to Bar: 1:1 Kipping Knee Raises, Static Knee Raises, or V-Ups

– DB/KB DL: Should always allow for 10 UB Reps

:55 Cool Down

Thread the Needle

Couch

Don’t forget the Bill Sheehan Turkey Sandwich 5k on Thanksgiving morning. Arrive around 7:40 to warm up, race starts at 8am SHARP.

Warm Up

1 Round

Barbell position warm up THEN

10 Power Position Snatch

15/10 Cal Row

10 Hang Snatch

15/10 Cal Row

10 OHS

15/10 Calorie Row

5 Temp Pull Squat Snatch

:15 Strength

Squat Snatch

5 reps @ 55%

4 @ 60%

3 @ 65%

5 @ 60%

4 @ 65%

3 @ 70%

5 @ 65%

4 @ 70%

3 @ 75%

Rest 2-4 minutes between sets, drop and

Reset.

:50 Cool Down

Pigeon

Frog

Childs Pose

Coach Lead Warm Up

Wod 1
12 Minutes Alternating rounds with a parter
5 Pull ups
10 push ups
15 squats

Rest 5
Wod 2- 24 Minute Amrap
30 Wall Balls Split how you want
20 Cleans Split how you want 135/95
400m Partner rope run
at 10 minutes add weight on the bar to 185/125

8am Endurance
Teams of 4-No rest on this one, switch

Start with 5 Minutes of alternating sandbags over shoulder
Then 30 Minute Amrap of
Partner 1- 200 M
Partner 2- Burpees
Partner 3-Ski
Partner 4-Rest
*everyone will start on a station including one a rest. rotate stations when partner 1 gets back from the run
Cash out with 5 Minutes of alternating sandbag cleans

9am
Coaches choice warm up

20 Rounds (10 each) **Alternating full round with a partner
7 Chest to Bar Pullups *scaling-pick a pulling movement where 7 reps can be finished each round in 1 to 2 set
10/7 Cals
12 Dumbbell Lunges 50s/35s *scale to lighter weight or single DB in the front rack position

Warm Up

Run 400m
10 Strict Press, empty bar
30 Jumping Lunges
10 Push Press, Empty bar
10 Scap Pull Ups
10 Push Jerks, empty bar
10 Kipping Knee Raises

:20 Review
Toes to bar

:30 Hollow hold with feet tucked in and arms reaching forward toward feet
:30 Hollow hold bringing knees toward chest arms still extended
:30 Hollow hold with legs extended straight up
:30 Hollow hold while slowly transitioning to legs and arms extended fully

:30 Arch hold with arms straight by ears, glutes tight and feet together

Then

2 Beat Swings  

Beat swing + Feet to target with partner

(Increasing height each rep)

:30 WOD

Conditioning Retest

AMRAP 20 Minutes

4 Shoulder to Overhead 155/105lbs

6 Toes to Bar

6 Shuttle Runs*

*1 Shuttle Run= 25′ out and 25′ back

Target Score 10+ Rounds

Scaling:

– Shoulder to Overhead: Scale to weight that always allow for 4 unbroken STOH

reps.

– Toes to Bar: Should allow for 1 set for most of the workout, but never more than

2 sets at any point.

– Shuttle Run: Only scale in the case of injury. A 12/9 Calorie C2 Machine or 10/7

calorie air bike is a comparable scale.

:55 Cool Down

Double Flat Needle Twisted Cross