Category Archives: Daily Wods

Bike 5 calorie
run 200
bike 10 calorie
run 200
group RED LINE

3 warm up sets to establish approx 75%
5sets x 3each

9 min AMRAP
9 HSPU
9 front squat
9 box jump

Turkey Challenge
100 sit ups any style
50 v sit ups alternate

Partner ROW - 2 person
100/200/300/400 meters each

Dynamic Stretching
walking lunge twists
walking high kick
burpee broad jumps
stationary windmills

get loose with barbell weight for metcon
bar weight 1st than increase to metcon weight

2 Athlete Teams
A1 Completes sprint while A2 rests and so on...

15 Minute Time Cap
5 CTB
5 Hang Clean 95/65
5 Thruster 95/65
5 Calorie Bike

Partner Jump Rope - for time
10/20/30/40/50/40/30/20/10

Turkey Day Challenge
Day 2 of 25
100 sit ups any style
50 pike curls on rower

10 cal bike, 200m run - 10 air squats, 10 high kicks then GROUP RED LINE

Snatch and OH squat - Burgenger Warm-up & Skill Transfer Work

5rds
: 5 hang snatch
, 5 OH squat
, 5 burpee bar jump over
10 T2B

Daily Core work till turkey day Day 1 of 25
3rds
100 situps - any style
100 scissors
100 flutter kicks

On Own pre-warmup - get loose with mobility then ROW 500/400m then 10 pvc pass thru, front squat, oh squat

Partner WOD
Split evenly each movement before moving on:

Zombies:

• “Walk Like the Dead”:
30 wall walks

• “Grave Bursters” :
60 burpees

• “Brain Toss” :
60 Wall Ball (20/14 lbs)

• “Blood on the Bar” :
60 Pull ups

DEFENDERS:

• “Haul Off the Dead” :
200 M Partner Carry (Switch off)

• “Suppressing Fire” :
200 Double Unders

• “Jump High or Die” :
100 Box Jumps (24/20?)

• “Skull Crushers” :
60 Deadlifts (185/135 lbs)"