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Michelle has to do 42 burpees

ALL: bike, ride o row or 4 min high kicks down, but kicks back, alt lunge twists down, sire lunges back,
3RDS: 5 sumo air squats, 5 touch toes then walk out to lank push, 5 frog jumps - pvc mobility

400 m run ea but together
40 - wb
2 - wall walk
40 s2oh
2 rope climb

400m run
40 wb leg lock wb sit ups
2 wall walk
40 fsq
2 rope climb

400m run
40 pull ups
2 wall walk
40 deadlift
2 rope climb

400m run
40 kb swing
2 wall walk
40 kb goblet squats
2 rope climb

all movements are to be complete by each althlete.
wb - 20/14, 14/10
barbell - 95/65, 75/45
kb 53/35, 44/26
wall walk - hold 3 sec ifff you cant get belly to wall
rope climb- ground up pull if you cant climb

jog 400m, (speed walk 200m) - bear crawl to rig, 5 knee raises, alt lunge twists to rowers, 5 five second sump air squat - repeat

10min - EMOM 2DeadLift + 3burpee bar jump over (DL increase weight each min)

5 rds: 3 squat clean (or 3 power clean + FSQ),10 calorie ROW,10 K2E after you complete 5rds THEN - 100 DUs (185/135, 155/115, 135/85, 115/65)

sally needs love - lets bring her up.... and down!

row at 2drag and 30-35 SM for 5min - 5 hanging stretch to inch worm and elbow in push up, pvc mobility

10 min emom C&J - increasing weight each min

3rds of 5min amrap - 3 strict HSPU, 3 kb snatch each arm (53/35, 44/26, 35/18), 200m sprint

10 leg raises (3 sec count), 10 arch ups (3 sec count), 10 bridges (3 sec count)

2min row - 5 rds 5 air squats , 1 hang to toes, walk out to down dog push up, 5 jump squats, pvc mobility

partner row challenge by watts - 10 rounds emom (athletes alt every min. 1min work 15 sec transition)

14 minute - partner sprints: 5 cal bike, 10 wb, 5 t2b, 10 push-ups

A1 works while a2 rests - switch!

banded stretches & foam roll

200 jog, 20 cal row, touch toes stretch, walk out to plank, push-up repeat 5x - pvc mobility

10 min emom 1 sn grip deadlift + 1 snatch - increasing weight

5 rds: 5 oh squat, 10 pull up, 200m run then, 50 cal row,
[135/95, 115/75, 95/65, 75/45]

200m jog
PVC mobility
3rds
5 air squats
5 down dog push ups
5 jump squats

front lunges to rig - hanging scap 10sec
side lunges back - 10 sec hs hold

BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

21-15-9 S2OH - 155/105,135/95, 115/75, 95/55
12-9-6 BBJO

3rds:
10 hspu
50 DUs

foam roll - stretch

row or bike for 3 min
front lunges down to rig - scap hang or 10 sec
bear crawl back
3 rds:
5 sumo air squats at a 5sec pace
5 jump squats
5 "elbows in" push ups
Burpee broad jump to rig - 10 hanging lever swings
pvc mobility

200m run
20 wall walks

400m run
40 pull ups / ring rows
40 T2B / K2E

600m run
60 WB shots 20/14, 14/10, 10/8
60 cleans (any way you desire) 135/95, 115/75, 95/65, 75/45

400m run
40 KB swings 53/35, 44/26, 5/18
40 Ball Slam 30/20, 20/10

200m run
20 rope climbs

1. All runs are together
2. All movements are to be split evenly

jog 200 then row 500 at 2drag - 3 rds 5 air squat, 5 squat jump, 5 inch worm push up - alt front lunge to rig, hanging scap hold 10sec -pvc mobility

barbell -3 hang clean 3 front squat, 3 strict press, 3 back squat, 3 oh squat - 3 box step ups - repeat with heavier weight and jump box

week 5 Lurong Challenge - level 1,2,3 - open, masters, masters+

bike 10 cal - jog 200m -then alt front lunge twists to rig - hanging hollow 10sec 5 air squats 5 squat jumps, 5 inch worm push up - REPEAT

A; Romanian squat - 3x10 ea leg B: 3x10 hanging level swings

annie + 50,40,30,20,10 -
DUs,
sit-ups -
weighted tricep BTH extensions

remainder of time to stretch/mobility/ practice 1 goal

jog 400m - front lunge down 5 front lever swings side lunge back - 5 sumo air squats and 5 squat jumps - high kicks down to rig - 5 front lever swings - pvc mobility

Junkyard dog -pick your partner...!!

Dirty Thirty...2 Partner Wod -each - 30cal Bike or Row, 2 rope climbs, 30 wall balls, 4 wall walks, 30 kb swings 2 rope climbs, 30 box jumps 4 wall walks 30 bike or row

coaches choice

jog 200 - row 400/200 - 3rds air squats (sumo, mid, narrow), 5 inch worm to plank pushups - pvc mobility

8 min emom: ROW - drag 5/3 every min adjust SM from 16,20,24,26,28,30,32,34 - alt 1-3 Deadlift every min add weight

200 run, 21-15-9 sdhp / hspu - 100/200 DU/Singles

3rds 8 3count UP leg raises, 8 3 count DOWN leg raises -

Everyone Jog 200m then basic on class size alt both [a] row and [b] dynamic stretches: [a] Row for 5min. start first min drag at 6/4 then, min 2 increase drag up to 8//6 min 3 decrease drag to 4/2 then, min 4&5 place drag where you feel you catch ur pull the most effortlessly. [b] 3rds: 5 air squats, 5 down dog "scap" push ups, 5 squat jumps - then, alt side lunges to rig for hanging hollow (hands on top o bar!) PVC mobility

10 emom press complex - 1x strict, push, jerk each min until you cant strict then, just push and jerk, until you cant push, then jerk

30 box jumps, 30 snatches (any style - 75/45 - 20 box jumps, 20 snatches 85/55, 10 box jumps, 10 snatches 95/65,

rx + add 10lbs each - scaled minus 10lbs each

4 rds 25 k2e sit ups (on floor) & 10 bridges

jog 200m - 5 down dog push up. inch worm to rig 5 scap hold, 5 air squat - pvd pass thrus

lurong Challenge

row 5 min - change the drag every 30sec from 10,8,6,4,2 -and increase your SR from 16,20,24,28,32 - then, side lunges down to rig - 10sec hanging hollow - broad jump back - then 3rds of 5 air squats 5 push ups - pvc mobility

10 min EMOM - hang power snatch + hang squat snatch - increase weight each min.

12 - 9 - 6 - OH Squat 155/115, BJO, T2B then - 100DUs -9 C&J

4 min (20/10) group tabata - pistol progressions

complete on own: 1. jog 200, 2. bike 10 cal, 3. row 500m at #3 drag & 25SR as Group - RED LINE: coach led dynamic and static stretches

partner chipper for time: 500m row - 80 wb shots, 80 wb situps - 50cal bike, 80 push-ups, 80 vsits 500m row - 80 oh weighted lunges, 80 oh weighted tricep curls - 50 cal bike 80 kb swings 80 goblet squats

stretch / foam roll

jog 200m
then row or 4min at #3drag & 20SR increasing 2SR every 30seconds
then, hanging stretch arms to floor for 20sec to inch worm plank/push up x4.
then, 3rds of 5 air squat, 5 jump squat
finish with PVC mobility

Coach Led K2E progression drills

task for time
15 - 12 - 9
Front Squat 185/115, 155/95 (scale appropriately from there - 1st round should break more than once)
Wall Ball Double Shot - 20/14, 14/10
K2E (modification is knee raises 2x reps)

4 min (20/10) group tabata - pistol progressions

jog 200
row 400 m at 20SR and 3Drag
inch worm down to rig then 10sec scap hold
high kick back, 10 sumo air squats with a 3sec static hold
alt front lunge down to rig, 10sec scap hold
butt kicks back
10 reg squats with 3 sec static hold
PVC mobility

10min EMOM - 4 bbjo + 1 power clean )increase weight each round

5 RFT: 5 strict HSPU, 10 box jump overs, 15 cal row

4 min tabata 20/10 hollow hold/ arch up

400m jog
coach led warm up
pvc mobility

5 Rounds for Time:
22 Kettlebell swings, rx70/53, 53/35, 35/26
22 Box jump, rx 24/20, 20/12 (rx must jump)
Run 400 meters
22 Burpees (jump and clap hands over head)
22 Wall ball shots, rx 20/14, 14/10

most complete 2000m row at some point during the workout

200m jog, 10 air squats, 5 down dog push ups, 10 air squats 5 inch worms, 10 air squats 5 burpee squat jumps
PVC mobility

set up for Lurong challenge
coach led warm-up prior to 3.2.1.. go

Lurong challenge
10min amrap
level 1, level 2, level 3
thrusters, bbjo, jump rope

stretch + pick 1 skill and take 5-10 to work on it

Before anything - 4 min of run or row or bike: PVC warm up

10 min emom:
coach led warm up prior to 3,2,1... go!
Snatch - 1 from hang, 1 from floor - increase weight maintaining good tech

5RFT - Row + C&J:
coach led warm up prior to 3,2,1... go!

rd 1; row 100 + 5 c&j -  135/73
rd 2: row 200 + 4 c&j - 145/83
rd 3: row 300 + 3 c&j - 155/93
rd 4: row 400 + 2 c&j - 165/103
rd 5: row 500 + 1 c&j - 175/113

ab series
stretch & foam roll

Before anything - 4 min of run or row or bike: RED LINE coach led dynamic and static movements

partners get your stations set-up and run through each movement with coach

Partners must split evenly
cannot move on until movement is completed.

100 of...
DUs or 300 singles
Bike or Row
oh lunges L+R=2 45/25, 25/15
weighted sit-ups 45/25, 25/15
box jumps 24/20
kb swings 53/35, 44/26
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles

stretch & foam roll

Before anything - 4 min of run or row or bike: bear crawl down - high kicks back, inch worm down, butt kicks back, broad jumps down, high knees back - 20 air squats

10 min emom - 1 power clean - increasing weight to max

21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups

modifications:
- handstand push-ups - use a box and pike, handstand hold on wall or 2 sec each rep count or hand release push-ups on floor (chest must touch ground but you can modify with hips as needed)

3rds: 4 pistols (L+R=1), 8 dips
stretch & foam roll

Always feel free to spend 5 min or so on an improvement skill/goal.

200m jog

3rds
5 push ups
5 air squats

inch worm to rig - 10 hanging back scap
high kicks back
alt front lunge to rig - 10 hanging back scap
high kicks back

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

modifications:
A. 1 mile walk/jog (or 10 min bike), 10 rounds of: 10 pull ups, 20 push ups, 30 air squats, 1 mile walk/jog (or 10min bike)

B. partner murph - each partner splits each area

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you'

jog 400m, 3 rds 5 air squats, 5 down dog push ups, PVC mobility

there will be a station for 'warm up'

level 1,2,3

posted on white board

Stretch, Mobility, Practice Skills/Goals

row 600/500, front lunges down, 5 scap pull, jumping high knees back, side lunges down, 5 scap pulls, high kicks back, pvc mobility

1: 3x5 seated box jumps, 1a: banded monster walk 2: 3x 1 strict press + push press press

2 person partner sprint - row 300/200, 5 s2oh 5 burpee bar jumpover, 5pull ups - back

jog 200m, bike 10 cal, 3 rds 5 air squats, 5 down dog push ups, PVC mobility

1a. Back Squat from rack - 3x10 1b. 3x10 Romanian squats

12 min amrap
10 Hspu, 5, OHS, 10 t2b
135/95, 115/75, 95/65, 75/55

4,3,2,1 pistols [r+l=1], dips, strict pull ups

200 jog, 200m row, 3 rds 5 air squats, 5 down dog push ups, PVC mobility

1a. bench 3x10
1b. db bicep curl 3x10

4 min tabata row 20/10 (record total calories) - 100 DUs - ladder 1-10 wb 10-1 burpees

4,3,2,1 pistols [r+l=1], dips, strict pull ups

10 air squats, 5 squat jumps
lite jog around front lot
right side lunges down + bar hang
left side lunges back + 5 down dog push ups
PVC mobility

200m run
50 cal row split
50 cal bike split
3 rope climbs each200m run
50 WB split
50 WB situps split
3 wall walks each

200m run
50 Ball Slams split 30/20
50 KB Swings split 44/26
3 rope climbs each

200m run
50 HRPU split
50 K2E split
3 wall walks each

200m run
50 hang cleans 65/35
50 push press 65/35

2 person teams:
1. when running - athlete can start on movement the second they return
2. all movements must be split evenly and completed by both athletes before they can move on.
3. rope climbs and wall walks are not split

10 air squats, 5 dog dog push ups, 5 squat jumps then 200m run - repeat - then pvc mobility

warm up with wod movements

level 1, level 2 or level 3

ab series, + 25 air squats unbroken and 25 full sit ups

bike 10 cal, 15 air squats, jog 200m, side lunges down, scap hold, high knees back , pvc mobility

press complex - strict until max then push press or jerk to max singles

5 min amrap: 5 hspu, 5 pull ups, 5 squat jump
-2 min transition -
5 min amrap: 5 cal bike, 5 hrpu, 5 arch ups,

mobility and practice weaknesses

bike or 3 min then, 5 air squats, 5 alt lunges, 5 dog dog push ups, 5 suat jumps, 5 side lunges, pvc mobility

Coach led progression & skill training

2pp partner wod: run together, split evenly in order

200m run,
50 wb

200m run
50 wb, 50, kb swings,

200 run
50 wb, 50 kb swings, 50 hrpu

200m run,
50 wb, 50 kb swings, 50 hrpu, 50 pull ups

200m run

spend some time on shoulder mobilty

row for 3 min - low drag. then, 10 air squats with a 2 sec hold - front lunge to rig - hanging scap hold - high kick back, side lunges down, hanging scap hold

burgenger warm up + skill transfer: 1 rd with bar or lite weight - then 10 min to hang clean to near max single then from floor

12m amrap: row 250m/200m, 2x 1snatch+ 2ohs, 30 DUs

3 rds: 10 bridges w/ 2sec pause, 10 leg raises, 10 arch hold 2 sec pause

ride 3 min
3rds:
5 air squats
5 down dog push ups
5 jump squats

down: alt front lunges
back: high kicks
down: brush the grass
back: high knees

row 1000 m

40 - 30 - 20
wb 20/14
bj 24/20
hspu

row 1000 m

40 - 30 - 20
kb swing
burpee plate jump
k2e

row 1000 m

bike 10 cal then, 10 air squats, front lunge twist down, alt side lunges back, 5 squat jumps, burpee broad jump down, , 10sec hanging scap, PVC mobility

BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

For Time:
1,000 Meter Row
50 Thrusters (#45/#35)
30 Pullups

20 pushups, 20 arch ups, 20 situps, 15 pushups, 15 arch ups, 15 situps, 10 pushups, 10archups, 10 situps

bike 2 min- then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog push up, 5 squat jumps -PVC mobility

press complex - 1 push + 1 jerk - increase weight as needed each round 6 rds

3rds: each rd 1 min work - 30sec rest:
bike, sdhp, box jump
rx 95/65, 30/24, sc 75/45, 24/20, mrx 65/45 24/20, msc 55/35, 20/20

coach led Ab Series
then, 3rds 5 pull ups, 15 push-ups, 25 squats

jog 200: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, burpee broad jump down - 10 static hold air squats - burpee broad jumps back - PVC mobility

10 MINUTES on clock:
build to a moderate 2 rep

team sprint: 2 person, 20 min amap - row 250/200m 10 kb swing, 10 goblet squat, 1 rope climb [a1 completes the sprint then a2 goes and a1 rests]

100 sit ups - choice

row for 3 min - low drag. then, 10 air squats with a 2 sec hold - front lunge to rig - hanging scap hod - high kick back, side lunges down, hanging scap hold

squat complex from rack - warm up then - 3x3 or front, back, OH

21-15-9
Thrusters (95#/65#)
Pullups

coach will assist / modify to stay under 10 min cap!

3 rds: 10 bridges w/ 2sec pause, 10 leg raises, 10 arch hold 2 sec pause

bike or row 4 min - 50% - 3rds: 5 air squats, 5 push-ups then pike hands to feet - 2rds: 10 alt high kicks, 10 jumping jacks, PVC mobility

1 rd with bar or lite weight, 1 rd w/ heavier weight
then,
10 min emom:
1 hang squat snatch, 1squat snatch add weight each minute

6min amrap:
front squat, ball slam, hspu -1 of each and each rd add a rep

Alex Ab Series + 50 sit ups or time (no weight)

10 cal bike
10 air squats
alt lunges
alt side lunges
10 jumping jacks
10 squat jumps
5 down dog push ups
pvc mobility

run 200m - together

40s - split
box jump
push ups
v sit ups

run 200m - together

30s - split
wb
kb swing
k2e

run 200m - together

20s - split
ball slam
weighted oh walking lunges r+l =1
weighted tricep extention

run 200m - together

10s - split
wall walk

bike 10 cal then, 10 air squats, front lunge twist down, alt side lunges back, 5 squat jumps, burpee broad jump down, , 10sec hanging scap, PVC mobility

10min EMOM - deadlift / bbjo ladder 10-1 / 1-10 225/153, 185/133, 155/103, 135/83

partner run sprints - 4 rds of 200m each (rain back-up row 250/200m each)

Happy Birthday Holly Ho! 39 + a few.. 😉
coaches surprise....

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps

10 min emom - C&J - every minute do 1 c&j and add weight

10 min Row Complex - ist 2 minutes SR between 16-18 then increase SR each minute

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

jog 200: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, burpee broad jump down - 10 static hold air squats - burpee broad jumps back - PVC mobility

bench - close grip 21-15-9 @ 50%

25 burpee plate jump - 300m run - 50 KB swing - 300m run - 25 burpee plate jump

Alex's Ab Series

Before anything - 4 min of run or row or bike: then, 6 static hold air squats, 6 lunges, 6 side lunges, 3 inch worms, 3 downward dog pushups, PVC mobility

12 min snatch - burgenger warm up + 3 snatch balance and 3 squat snatch balance - then hang snatch and snatch or singles - adding weight

21-15-9 - clean, wb, bjo [35-39 - 155/93, 40--44 - 135/73, 45-49 - 115/63, 50+ 95/53]

burpee ladder with group - Ab Series, shoulder mobility

start with 10 airsquats, down/back, foward then backward - high kicks, butt kicks,burpee board jumps - end with airsquats.

partner wod 2 person: 100 cal bike, 10 burpees, 90 wall balls, 9 burpees, 80 wb situps, 8 burpees, 70 ball slam 7 burpees, 60 kb thrusters, 6 burpees, 50 kb swings, 5 burpees, 40 box jumps, 4 burpees, 30 HSPU, 3 burpees, 20 kb goblet squats, 2 burpees, 10 wall walks, 1 burpeee

bike 10 cal then, row300/200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility

7x1

row 1000m, 15kb swing, straight arm kb lunge to rig, 15 t2b, 15 kb swing, straight arm kb lunge to rower - repeat 3x

Before anything - 4 min of run or row or bike: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, inch worms own - 10 static hold air squats - burpee broad jumps back - PVC mobioity

1 rep work starting with bar moving to 1 rep max

2 person teams: for time
3rds: 2 rope climbs ea, 200 m run ea, 300/250 m row
2rds: 4 wall walks, 40 wb shots, 40 kb swings
1 rd: 100 s2oh 75/45

bike 10 cal then, jog 200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility

rowing tech review

5 pull ups
10 push ups
15 air squats

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

10 min amrap. if you finish start over

2 min bike for max calories - stretch

10 air squats, jog 200m, bear crawl down, 5 hanging scap pulls, front lunge back - jog 200m, high kicks down, 5 hanging scap pulls, side lunges back - PVC mobility

3 person teams - 36 min total: (4min each station)
a1: 12 sit ups, 9 s2oh, 6 bbjo (135/95, 155/73, 95/63. 75/53)
a2: 15 push ups 12 k2e 9 box jump (30/24, 24/20)
a3: row for calories

Then..

2 rds ea:
a1: run 200m
a2: max wb 20/14, 14/10
a3: max cal bike

10 cal bike, 200m jog, 10 air squats, 5 down dog push-ups, high kicks down and back, side lunges down and back

12,10,8,6,4,2
moderate weight and increase each set

4rds:
20 cal bike,
10 hspu
5 cleans - [155/115, 135/95, 115/75, 95/55] 10 t2b

3 rds 10 bridges, 5 leg raises, 10 v sit ups

bike 1 min, jog 200m, 10 ari squats, bear crawl down, hanging scap pull for 5, broad jump back, 10 air squats, PVC mobility

15 Minutes:
* Beginners will focus on progression and skill transfer
* Intermediate and above should work singles to establish 1 rep max
note: a failed lift is to be expected -

3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups

Helen 400m run, 21 kb swing, 12 pull ups

200m run, 10 air squats, front lunges down, 5 hanging k2e, high kicks back 200m run pvc warm up

gymnastics - pull up/MU or HS progression,

3 person partner wod: 4rds a1 run 200 a2 row for cal a3 front squat for reps

3rds: 20 push ups, 10 arch up, 20 vsit ups

Before anything - 4 min of run or row or bike: bear crawl down - high kicks back, inch worm down, butt kicks back, broad jumps down, high knees back - 20 air squats

Clean -1 set = Hang Pull, HPC, HSC - 6 sets from lite to moderate weight THEN... 4-6 singles establishing max lift

3 RDS: 15 Thrusters 12 Burpee Bar Jump Overs 95/65

spend remaining time stretching, foam roll, skills

Before anything - 4 min of run or row or bike: then, on RED LINE 5x downward dog , 5x upward dog, 5x inch worms, 5x alt side lunges, 5x up and over fence ea leg, 5x single leg touches,

Deadlift: 12 min of work toward a moderate 2reps

12 Min alternating EMOM:

ODD 1,3,5,7,9,11 - 5 sdhp, 10 push up

EVEN 2,4,6,8,10,12 10KB swing 5 box jump 30/24, 24/20

2 RDS:
10 BRIDGES
10 ALT V SITUPS
10 ARCH UPS

bike for 2min and row for 500m/400m
10 airsquats, front lunges down 5 squat jumps, side lunges back
10 air squats, inch worm-push up down, 5 jump squats
PVC pass thrus and mobilty

press complex from rack - 3x3 strict, 3x3 push, 3x3 jerk

EMOM - 12 Min 45/15
Box Jumps 30/24, 24/20
HSPU
KB Swings 70/53, 53/35, 44/26
T2B
Rotate thru each movement 3x

3 rds
50 k2e sit-ups
10 bridges -

4 min bike or 4 min row or 400m jog - then, 3 rds 10 air squats then, down and back monster walks w band,

snatch - burgener skills, snatch balance, squat snatch balance then 5x1

50DU, 25 weighted sit-ups 45/25, 5x SQ Snatch 95/55 or (1 Psnatch + 1ohsq) 200m run -
40DU, 20 weighted sit-ups 45/25, 4x SQ Snatch 105/60 or (1 Psnatch + 1ohsq) 200m run -
30DU, 15 weighted sit-ups 45/25, 3x SQ Snatch 115/65 or (1 Psnatch + 1ohsq) 200m run -
20DU, 10 weighted sit-ups 45/25, 2x SQ Snatch 125/70 or (1 Psnatch + 1ohsq) 200m run -
10DU, 5 weighted sit-ups 45/25, 1x SQ Snatch 135/75 or (1 Psnatch + 1ohsq) 200m run -

3rds - 15 bridges, 15 v sit ups, 15 scissors

jog 400 then bike or row for 3 min - 10 air squats then bear crawl, 10 air squats then inch worm, 10 air squats front lunges, 10 air squats then side lunges

seated back squat from rack - use bench as seat. 3rds x 5reps at a moderate weight - alternate with seated box jumps

Partner chipper - for time - 200m run (together), spilt evenly - 100 pull ups, 200m run 100 hrpu, 200m run 100 air squat, 200m run 100 box jumps 200m run

roll out leg, stretch with bands

jog 400 then bike or row for 3 min - 10 air squats then bear crawl, 10 air squats then inch worm, 10 air squats front lunges, 10 air squats then side lunges

12 Minutes:
6 min of 1 HPC + 1 HSC then, 6min of 1PC + 1SC
[6 min of work for each section increasing weight from light to heavy]

5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

155/105
115/75
95/65
75/45

roll out leg, stretch with bands

jog 400m or bike 4 min or row 1000/800m then - down dog push ups, 5 inch worms/push up, windmills, pvc pass thrus

50 x 12
60 x 10
70 x 8
80 x 6
70 x 12 super set (close grip) 50 x 12

For Time:
150 Wallball shots (rx 20/14, sc 14/10)

Every time you drop the ball you must do 3 burpees

3rds - 15 bridges, 15 v sit ups, 15 scissors

warm up for 3 min on bike or rower: then, 3 rds:5 air squats - high kicks down, bear crawl back

Partner A & Partner B split chipper - 2 SECTIONS
SECTION 1
150 Calorie BIKE
50 Push Press 115/75, 95/65, 85/55, 75/45
40 Burpee Bar Jump Over
30 Hang Cleans 115/75
20 Thrusters 115/75
10 Rope Climbs
Partner RUN 400m

SECTION 2
150 Calorie Row
50 Pull Up
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m

4 min bike or 4 min row or 400m jog - then, down and back, high kick, bear crawl, high kick, inch worm, pvc pass thrus, snatches,

snatch - burgenger skills, snatch balance, squat snatch balance then 7x1

For time
400 meter run, 15 OH squat, 9 hspu,
400 meter run, 12 OH squat, 12 hspu
400 meter run, 9 OH squat, 15 hspu

rx 95/65, sc 65/45
mrx 75/55, msc 55/35

100 sit ups any style

4 min bike or 4 min row or 400m jog - then, high kick, inch worm, pvc pass thru, muscle snatch then sally

Roxanne

Partner Chipper - in no specific order - each partner can split however they choose but, cannot pass each-other.
complete 2RDS: 61 cal bike, 61 cal row, 61 wb, 61 wb partner sit-ups, 61 box jump, 61 pull ups, 61 pushups, 61 weighted oh lunges, ,

61 DUs

10 min on clock: row for form at 50-60% for 4min - approx 4min of bear crawl, inch worm, high kicks, squat jumps, and a total of 20 air squats in any order

clean, front squat - coach led warm up - then 5min emom 1 sqaut clean 2 front squat x 2

15min sprint - 5 cal bike, 10 t2b, 5 s2oh, 155/105, 135/95 115/75, 95/65

3rds 50 situps 50 dips

row for 2min 20/10, 5 down dog push ups, 5 inch worms, windmills, pvc pass thrus

50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

2,000 meter row for time

rest 5min then ladder 10 -1 kb swing, 10-1 pull ups, 1-10 burpee

25 alt v sit ups, 25 bridges, 25 k2e situps, 25 push ups

10 Rounds - 40 min time cap

9 Thrusters
35 Double Unders

RX 95/65 doubles
SC 65/45 singles
MRX 65/45 doubles
MsSC 45/35 singles
14-15 Teens rx 65/45 doubles
14-15 Teens sc 45/35 singles

Buy in: Row 600m/500m then, 3rds:5 air squat with a pause at bottom, 5 down dog push ups, 15' walking lunges

2x10 lite weight warm up set
3x5 increase weight each time

3RFT: 12 SDLHP, 9 BBJO, 6 HSPU 3 Wall Walk

happy bday Tara: 40/20 - 40sec plank, 20sec rest, 40sec wall sit, 20 sec rest, 40sec hollow hold, 20sec rest, 40 sec

on own warm up with bike or row - few minutes then, 3 rds: 5 air squats, 5 squat jumps, 5 down dog push ups,

Burgenger Skill & Transfer

4 rds: 250m row, 3 x1 hang snatch, 2 OHS then,... 3 rds: 10KB swing 10kb goblet, 1rd: 4 rope climb

tabata 20/20 - bridges, v sit ups, k2e sit-ups

600m row - 3 rds 5reps of 5second static air squat, 5 jump squats, 5 push ups

5 rds: 10 cal bike, 10 box jumps, OH walking lunge down, 10 ball slam, 10 k2e repeat

optional - skill work / foam roll

Before anything - 3 min of row or bike:
then, Down and Back:
5 air squats to bear crawl down to 5 hanging knee raises then, high kicks back
5 air squats to front lunges down to 5 hanging knee raises then, butt kicks back
5 air squats to burpee broad jumps down to 5 hanging knee raises to high knees back

EMOM: 12 minutes of work - 4min cycle of 4 - min 1 strict 3,4,5 - min 2 hollow hold, min 3 kips, min 4arch hold min repeat 4x

12 min amrap
3 S2OH 115/75, 95/65, 85/55, 75/45
1 BBJO
each rd add 1 rep

5 min of DU work - stretch/foam roll

13MIN -AMRAP
55 DL
55 WB
55 CAL ROW
55 HSPU

2 rds:
10 cal bike or 250 m row
10 air squats
5 down dog push up
5 jump squats
pvc pass thrus and hanging stretch

press complex
strict
push
jerk

2RFT
54 Du
54 weighted sit ups
54 DU
54 weighted lunges R+L=2
54 DU
54 weighted triceps extensions

CASH OUT

row 500 m
down / back
high kicks / front lunges
high kicks / side lunges
high knees / frog leaps

red line for coach led POP squats

SNATCH SKILL
1. Snatch balance from squat
2. Clean grip snatch
3. Power snatch hold
4. Snatch

21-15-9
C&J
T2B
115/75, 95/65, 85/55, 75/45

make 5 snow angels
then, ride or row for

4 rds
5 front squat 50%, 55%,65%, 75%
5 seated box jumps
5 back squat 60%, 65%,75% , 75%

2 person team
a1 goes a2 follows - a1 can not pass a25RFT
10 calorie bike
10 box jumps 24/20
burpee broad jumps down
10 ball slam 40/30, 30/20, 20/10
10 k2e

stretch, foam role and skill work (homework) optional

4 min row or ride - 45 sec at 50% 15 sec at 80%
5 air squats to bear crawl down - 5 hanging knee raises jog back
5 air squats to high kicks down - 5 hanging knee raises - jog back
5 air squats to broad jumps down - 5 hanginf knee raises - jog back

CLEANS
12 min
warm up with PVC and/or empty bar - hang pull - hang power clean to hang squat clean
then increase load gradually to establish moderate singles

giant set -
6 RFT
4 deadlift
2 clean
4 front squat
2 bbjo

4 min bike or row. 45 sec at 50-60% then 15 sec at 80 / 90%
then; 3rds: 10 Air Squats, 5 push ups, 5 squat jump
then: windmills, over the fence

BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

55 DL 225/155, 185/135
55 cal row
55 wb 20/14, 14/10
55 hspu

Before anything - 4 min of run or row or bike:
static air squat for 1minute - then, 3 rds 5 air squats with pause, 5 squat jumps
down and back: high kicks, side lunges, bear crawl, 5 down dog push ups,

12 minutes to build to 1 rep at 'moderate" weight

C & J - 5,4,3,2,1 [increase weight each rd] -
Row 100m, 200m, 300m, 400m, 500m

coaches choice

Before anything - 4 min of run or row or bike: RED LINE coach led dynamic and static movements

gymnastics - pull up progression, t2b, hand stand push ups, walks, rope climbs

Partners must split evenly
cannot move on until movement is completed.

100 of...
DUs or 300 singles
Bike or Row
oh lunges L+R=2 45/25, 25/15
weighted sit-ups 45/25, 25/15
box jumps 24/20
kb swings 53/35, 44/26
pull- ups
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles

CF: Before anything - 4 min of run or row or bike: bear crawl down - high kicks back, inch worm down, butt kicks back, broad jumps down, high knees back - 20 air squats

Cleans work toward 1 rep max

3 RDS: 15 Thrusters 12 Burpee Bar Jump Overs 95/65

spend remaining time stretching, foam roll, skills

CF: Before anything - 4 min of run or row or bike: bear crawl down - high kicks back, inch worm down, butt kicks back, broad jumps down, high knees back - 20 air squats

15 Min Cleans work toward 1 rep max

3 RDS: 15 Thrusters 12 Burpee Bar Jump Overs 95/65

spend remaining time stretching, foam roll, skills

Before anything - 4 min of run or row or bike: then, on RED LINE 5x downward dog , 5x upward dog, 5x inch worms, 5x alt side lunges, 5x up and over fence ea leg, 5x single leg touches,

Deadlift: 12 min of work toward a moderate 2reps

Alternating:
1,3,5,7,9,11 - 5 SDHP, 10 Push-Up
2,4,6,8,10,12 - 5 Russian KB, 10 American KB

4 min tabata: 20/10 bidges / scissors

bike for 3 min - 3 rds: front lunges down, 5 k2e, run high knees back -

snatch work - hang pull/snatch - floor pull / floor snatch - work to 60-70%

750 row, burpee broad jumps, 9 DB thrusters - 500 row, burpee broad jumps, 15 DB thrusters - 250 row, burpee broad jumps 21 DB thrusters

run 400 or bike/row for 4 min - 3 rds10 windmills, 5 push ups, 5 arch ups

50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

3 person partner wod :

shift every time athlete completes wb, bs, b
A1 15 wb, 10 ball slam, 5 burpees
A2 row for calories
A3 hspu / hrpu

wb = 20/14, 14/10
ball slam = 40/30, 30/20, 20/10

Coaches choice

warm up with 4 min on bike or rower - 3 x hanging stretch to inch worm to 5 push ups, 10 windmills each arm fron tand bacck. PVC pass thrus and press, 3x 10sec hs hold

press complex
strict
push
jerk

21-15-9: ROW/BIKE, S2OH, DUs (155/95, 135/75, 115/65, 95/55 - * if you row add 3 additonal caalories

200 k2e floor sit-ups

4 min row or bike (or mixed) - 3 rds: 10 air squats, 5 inch worm to push up,

front squat 5x5
back squat 5x4
OH squat 5x3

alternating Ladder for Time
1-10 clean 135/85, 115/75, 95/65, 75/55
10-1 KB swing 70/44, 53/35, 44/26, 35/18

3 rds:
15 lying weighted bridges
15 weighted situps15 Russian twists

1rd: run 200 bike 10 cal row 250
then:
bear crawl down to rig - 10 count bar scap hang - bear back crawl back
inch worm down to rig - 10 count bar scap hang- inch worm back
burpee broad ump down to rig - 10 count bar scap hang - burpee broad jumps back
then:
2 rds: 10 PVC pass thrus, 10 PVC snatches, 10 single arm windmills

17.1 set up and practice

20 minute time cap

10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over

rx 55/35 db - 24/20 box
sc
mrx
msc
14-15

20 min cap for time
amrap
10 c&j 95/65, 65/35
15 burpee bar jump over
20 c&j
15 burpee bar jump over
30 C&j
15 burpee bar jump over
40 c&j
15 burpee bar jump over
50 c&j
15 burpee bar jump over

1rd: run 200 bike 10 cal row 250
then:
bear crawl down to rig - 10 count bar scap hang - bear back crawl back
inch worm down to rig - 10 count hollow hang - inch worm back
burpee broad ump down to rig - 10 count mni kip - burpee broad jumps back
then
2 rds: 10 PVC pass thrus, 10 PVC snatches, 10 single arm windmills

17.1 set up and practice

20 minute time cap

10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over

rx 55/35 db - 24/20 box
sc
mrx
msc
14-15

20 min cap for time
amrap
10 barbell snatch
15 burpee box jump over
20 barbell snatch
15 burpee box jump over
30 barbell snatch
15 burpee box jump over
40 barbell snatch

jog 400m or row for 3 min - themn - 10windmills, high kicks, fron lunge, side lunge broad jump, spider man - air squats

BENCH PRESS 3 warm ups sets of 10,8,6 adding weight then, 4 x 4 at moderate weight

EMOM 40/20 -12min hspu, - clean (185/135, 155/95, 135/75. 115/55 -T2B

Core Work - Coaches Choice

2 rds; jog 200m bike 10 cal - 3 rds 10 windmill, 10 air squat, 5 down dog push ups

2 person partner chipper:
5RDS: - 30 wb, 30 box jumps 30 push ups (split evenly)
RUN 200m (run together)

3RDS:- 40 kb swings, 40 goblet squats (split evenly)
RUN 400m (run together)

1RD: 50 DL (split evenly)
RUN 500m (run together)

200 m jog then, 4 min row for warm-up and tech ( only arms, only legs, complete) then, down and back - front lunge, inch worm, high kicks, burpee broad jump

4 rds 10 seated box jump - 20' banded monster walk front and back - 10 romanian squats R+L=1

21-15-9 Thruster, BBJO, ROW/BIKE (if you row add 3 calories) 95/65, 85/55, 75,45/65/35

3 rds - 25 JUMPS (dbl or single) 15 seating bridges,

3 min bike or row - 5 PVC pass thrus /air squats to front lungs down, high kicks back, 5 PVC pass thrus/air squats to bear crawls down, high knees back, 5 PVC air squats to broad jumps

5 x 1 complex of 2 FSQ + 2 PRESS + BSQ

5 RFT:
200m run
5 bear complex 185/115, 155/95. 135//75, 115/55

3 rds: 25 DUs, 50 full sit-up

On OWN:
3 min bike AND 2 min row
10 windmills each way
20 air squats

AS GROUP:
DOWN - bear crawl BACK high kicks
DOWN - inch worm BACK high knees
DOWN - spider man BACK butt kicks
DOWN - front lunges BACK side lunges

4 rds ea
athletes trail each other
25/20 cal Row
25' dbl kb lunges to rig
25 k2e
25' dbl kb lunges to rower
repeat

then
trail again
3rds
10 dumbell thrusters
15 wb

then
spilt 10 rope climbs

row for 500m or bike for 20 cal - bear crawl down, high kicks back, side lunge down, high kicks back, then 3rds of 10 air squats, 10s hs hold

5x1 hang power clean, hang clean, clean

[C] 1000m ROW
100 DUs
10 Burpee jump to target

750m ROW
75 DUs
7 Burpee jump to target

500m Row
50 DUs
5 Burpee Jump to target

250m Row
25 DUs
5 Burpee jump to target

150 sit ups - any style

bike or row for 2 min

junk yard dog

then 10 windmills (front and back) 5 hanging stretch to down dog push up

front squat - 5x3

[WCG] 3 person partner wod
Ladder down:
A]: 10-5 cal bike - press - pull ups
then
B]: 15-10 row - wb - ball slam

row 500m - then 3rds 10 jumping jacks, 10 air squats, 10 sec HS hold - PVC 2x 10 pvc pass thrus, 10 pvc muscle snatch

Snatch

21-15-9 Reps for time:
Deadlift (rx 225/155, mrx-sc 185/115,)
Handstand Push-ups

3rds - 10 weighted bridges, 10 sec arch hold, 10sec side plank R+L

Row or Bike 4min - DOWN: bear crawl, inch worm, front lunge - BACK: high kick, butt kick, high knees

THEN, birthday challenge ROW or BIKE for time - 38cal girls / 52 cal guys

C&J

7x1

Birthday Cash Outs:
38 Brandy's "birthday" burpee box jumps
52 Kenny's kettle "birthday" bells

ON OWN when you arrive:
row or bike for 4 min
3rds
10 windmills (both arms)
10 air squats
- then -
as a GROUP:
form 3 lines
DOWN      /   BACK
Bear crawl    / High Kick
Inch worms  / Butt Kicks
Side lunges   / High Knees
Broad jumps

set up and run through each movment

100 ROW/BIKE
10 burpees

90 push ups
9 burpees

80 KB Swings 53/35, 44/26, 35/18
8 burpees

70 weighted alternate lunges 45/25, 25/15
7 burpees

60 weighted sit ups 45/25, 25/15
6 burpees

50 weighted tri extentions
5 burpees

60 K2E
6 burpees

70 Ball Slam
7 burpees

80 Wall Balls 20/14, 14/10

8 burpees

90 Box Jump 24/20, 20/12

9 burpees each

100 ROW/BIKE

10 burpees

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 10s hs hold, 5 push ups, 10 windills

3x5 lite warm up
3x3 for each prss at 60%, 70%, 80%
STRICT
PUSH
JERK

12 minute AMRAP: 12 DL, 9 Clean, 6 Hspu, 3 Rope Climb

tabata 4min 20/10 - hollow hold, extended plank (both sides), Push Ups

Row or Bike for 4 min:
then
DOWN / BACK
bear crawl / high kicks
spider man / high knees
side lunges / butt kicks
broad jumps / line up red linered line:
3 rounds:
5 air squats
5 squat jumps
5 down dog push up

10x50%
8x55%
6x60%
2x4x70%
3x2x80%

15-9-6
Curtis Press Rx 135/95, 115/75, mRx 95/65, 75/45
Burpee Bar Jump Over
Bike (optional Row but add 3 calories)

3rds:
25 DUs / 75 singles
25 weighted sit-ups 45/25, 25/15

bike or row for 2 min, junk yard dog, then windmills, hanging stretch

3 rds: banded monster walks down to 5 strict pull ups,

[WCG] Partner Wod: 6 rds 10 pull-up, 20 push-up, 30 air squat then 30 snatch, 40 box jump, 50 WB

.partner sit-ups - 100 wb partner sit-ups

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps

10 MINUTES on clock:
build to a moderate 2 rep

21-18-15-12-9-6-3 reps of:
Thrusters 95/65
barbell burpeees

2 rds: 10 push ups, 20 bridges, 30 k2e crunches

row or bike 4min - 3 x bear crawl down / high kick back then 3x 10 dbl arm windmills, 10 air squats

power clean - group review - 12 min of work to a moderate 2 rep weight

[C]: 4 rounds: 1min bike, 30s rest, 1min situps, 30s rst, 1min DUs 30 rest

core tabatas 20/10 - high plank extension (R+L=2), push ups, arch hold

on own:
bike or row 3 min

as group - 4 lines:
bear crawl down - 10 second bar hang - high kick back
front lunge down - 10 second bar hang - high kick back
side lunges down - 10 second bar hang - high kick back

on own:
15 air squats - 5 squat jumps

As group:
roxanne

3 person partners
120 calorie row - A1 rows while a2 & a3 work on "chipper" shift at every 30
120 wb 20/14, 14/10
120 box jumps 24/20
120 ball slams40/30, 30/20. 20/10
120 kb swings 53/
35, 44/26, 26/18
120 k2e
the athlete that is resting MUST hold a 45/25 lb weight OH while A1 & A2 ar working

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps

3 rds: 30' banded moster walk (side to side) + 5 back squats + 3 front squats

15 min 5 cal bike, 5 pull ups, 10 pushups, 15 air squats

3 rds: 10 bridges, 10 hollow rock, 10 arch ups

turkish get up - review then 3sets x 5 TGU (L+R=1), 10 bulgarian spilt squats (ea leg), 15sec static bicep hold

2,000 meter row for time

100 DUs or 300 single

bike or row for 2 min, junk yard dog, then windmills, hanging stretch

Happy Birthday Mark

Partner Wod - athlete performs total number of reps ea. (i.e 30 + 30, 2+ 2)

30 cal Bike or Row,
2 rope climbs,

30 wall balls,
2 walk walks,

30 kb swings
2 rope climbs,

30 box jumps
2 wall walks

30 cal bike or row

32 burpees for time

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps

15 min - deadlift - 5x50, 5x60, 5x70, 3x80x3

5RFT- 5 cal bike, 10 power clean, 135/95, 115/75, 95/65, 75/45

5 min DU work

buy-in:ow / bike for 4min
2 rds
'down and back
bear crawl + high kicks
inch worm + butt kicks
side lunges + broad jumps

1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight

complete 30 snatches
at the top of every minute do 5 burpees -
135/95, 95/65, 85/55, 75/45

stretch, roll

6 mins of bike and of row (mix it)
3rds- down and back
bear crawl + high kicks
inch worm + but kicks
side lunges + broad jumps

2 person team - split evenly
60 calorie row
20 burpees
60 wall ball
20 squat jumps
60 box jumps
20 burpees
60 pull ups
20 squat jumps
60 kb swings
20 burpees

5 RFT
10 push-ups
5 burpees
20 air-squats
5 burpees
30 sit-upspost your time RX or SC (any modification is considered scaled)

Bike 2 min - 10 PVC pass thru, oh squat, 10 jump squat - RED LINE - coach led

Bench
3 x 50%
3 x 60%
3 x 70%
3 x 80% x 2

21 - 15 - 9: row, hspu, t2b

2 rds
10 bridge, 10 scissors, 10 arch up

500 m row - 10 push up, 10 air squat, 10 squat jump - RED LINE - coach led

power clean skill work / lift

20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats

4 rds25 DUs, 15 sit ups

Bike 2 min - 3 rds 10 PVC pass thru, oh squat, 10 jump squat - RED LINE - coach led

objective is to establish 1RM for Strict, Push, Jerk PRESS

starting with
Strict Press - bar weight x 5. Then, continue to add weight performing 3 reps max - 1rep min for 1RM.
Push Press - start with 1RM strict press weight and complete 1 rep each set until 1RM
Jerk - start with 1RM PP weight and continue to do 1 jerk until failure establishing your 1RM
record all 3 1RM lifts

2RFT: Partner's spilt however they wish.
1 min each WB, SDHP, BJ, PP, ROW [calculate total reps]

3min:2min on bike 1 min burpee jump over

500 m row - 10 push up, 10 air squat, 10 squat jump - RED LINE - coach led

4 rds
5 seated box jump (from seat bench jump on box 24/20)
20' banded monster walks (forward down & backwards back)
5 front squats (increase weight each time 50%,60%,70%)
- athletes can follow each other

21-15-9
Thrusters (95#/65#)
Pullups

4 rds
25 DUs
15 sit ups

Bike 2 min - 10 PVC pass thru, oh squat, 10 jump squat - RED LINE - coach led

deadlift - clean pull - clean

Partner wod
athletes split however they like...
For time:
50,40,30,20,10
DUs
situps,
kb swings

1 min burpee partner jump over

bike 3 min
3 rds
10 pvc pass thrus
10- pvc oh squat
10 pvc superman
then
10 jumping jacks
20 sec running in place
30 air squats

DEADLIFT: 15 minutes of work. 3x5 warm up sets then 5x1-2 increasing weight

4 RFT
15 box jump 24/20
15 ball slam 40/30, 30/20, 20/10
15 kb swing 70/53, 53/35, 44/26
15 cal bike/row

3 rds
20 DUs
10 hollow rock
20 walking plank

buy-in row or bike 3min
3rds
10 pvc pass thrus
10 oh squats
2rds
alternate lunges
jumps squats

prep for wod

1RFT

21 DL / PU 225/155
18 HC / T2B 135/ 95
15 PP / K2E 115/ 75
12 Thruster / BBJO 95/65
9 Bear Complex 135/95
6 OH Squat
3 Rope Climbs

arrival - get on Bike for 5 min

3 Rounds:
Down / Back
lunges / high kicks
side lunges / high kicks
inchworm / high kicks
25 air squats

50 calorie row
25' dbl kb "walking lunges"
40 wall balls
25' dbl kb "walking lunges"
30 Box Jumps
25' dbl kb "walking lunges"
20 burpee jump up clap (full extension)
25' dbl kb "walking lunges"
10 wall walks

3 rds
10 v sits
20 russian twists
30 sit up k2e

2min bike
2 min rowdown / back
lunges / high knees
side lunges / high kicks
inch worms / butt kicks
broad jumps / 25 air squats

2x10 lite weight warm up set
3x5 increase weight each time

5RFT
20 Weighted sit ups
5 Weighted lunges L+R=1
20 Weighted standing tricep dips
5 Burpees

100 DUs [200 singles]

ON OWN:
3 rds
10 cal bike
10 air squats
5 down dog/push-up/inch worm
10 high kicks
5 windmill each arm each direction

50% x 3
60% x 3
70% x 3
75% x 2
80% x 2
85% x 2
90% x 1
95% x 1
max x 1
RECORD MAX

10 min
10 Front Squat 155/105, 135/95, 115/75, 95/55
10 Bar Jump Over
10 HSPU
10 K2E
record total reps on whiteboard

15/15 work/rest
4x DUs
4x Hollow rock
4x Burpees

Upon arrival- 4 minutes on the bike or row

Group Warm up: down and back
High Knees
Butt kicks
Spidermans
Push up-downward dog-inch worm
Broad jumps

2 rounds
10 PVC Pass throughs
10 Air squats
10 supermans

10-minute time cap
50, 40, 30, 20, 10
Double Unders
Ab mat sit ups
KB swingsRest 2 minutes

Partner Fight Gone Bad-3 rounds
1 minute each station-max reps
Wallballs
SDHP
Box Jumps
Push Press
Calorie Row

Reps can be split any way between partners.

In-House Challenge
See Box Talk for Challenge and Prize details.

On own - row or ride for 4 min

5 hanging stretch to inch worm
10 jumping jacks
15 air squats

3 rds
10 kb thrusters L+R=2
20 sec hs hold
10 frog leaps

21,15,9 deadlift 225/155, 185/135, 155/103, 135/83
21. 15, 9 hspu / hrpu
21, 15, 9 pull up / banded/ jumping

4 RFT
25 DU
25 sit ups

3min bike

3 rds
10 jumping jacks
10 air squats

3rds
inch work + spider man + side lunge x 3
10 squat jumps

50 x 12
60 x 10
70 x 8
80 x 6
70 x 12 super set (close grip) 50 x 12

21-15-9
Front Squat 155/105. 135/95, 115/75, 95/65
S2OH

for time
1 min bike
1 min max burpees

on own;
4 min row or bike

Group:
Line up in rows of 4
first group goes down and back then goes to end of line
high kicks, high knees, lunges, broad jumps

Partners must split evenly
cannot move on until movement is completed.

100 of...
DUs or 300 singles
Bike or Row
oh lunges L+R=2 45/25, 25/15
weighted sit-ups 45/25, 25/15
box jumps 24/20
kb swings 53/35, 44/26
pull- ups
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles

On Own:
get on the bike or rower for 4 minutes
Group;
red line -

Determine your 1 rep max (coach assisted)
50% x 3, 60% x 3, 70% x 2, 80% x 2, 90% x 1, max x1
Record 1 x 1 rep max

5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

3 rds
20 Russian twists
20 Bulgarian squats

Bike 10 calorie
10 air-squat
5 squat jumps
10 push up
5 high kicks

objective is to establish 1RM for Strict, Push, Jerk PRESS

starting with
Strict Press - bar weight x 5. Then, continue to add weight performing 3 reps max - 1rep min for 1RM.
Push Press - start with 1RM strict press weight and complete 1 rep each set until 1RM
Jerk - start with 1RM PP weight and continue to do 1 jerk until failure establishing your 1RM
record all 3 1RM lifts

thruster
t2b
kb swing

100 DUa

ON OWN :
4 min - Row / RideGROUP:
Partner Line up / relay -down and back!
inch worm, broad jumps, banded monster walk
while partner a goes partner b must do airsquats

15 Minute amrap
each partner completes all 15ea and can keep moving15 box jumps
15 push ups
15 cal bike
15 ball slams

bday girl 15
3rds
5 burpees
10 bridges
10 hollow rock

ON OWN (anytime you get in
Bike or Row for 4 min

Group Line up in 3s:
down/back: high kicks, side lunges, forward monster walks, backwards monsters walks,

15 min of work:
5 X 3 Hang Pull + Hang Snatch (slight increase of weight each set)
3 X 1 Sq Snatch

2,000 meter row for time

For Time:
150 Wallball shots (rx 20/14, sc 14/10)

100 Sit ups for TIME

3 RDS
1 min bike or row
10 air squats
then
rd1 - down front lunges - back high kicks
rd2 - down side lunges - back broad jumps
rd 3 - down inch worm - back butt kicks

15 min of work
skill work from floor
PC focusing on form while slowly increasing weight

12 min amrap
5 C&J 115/ 75, 95/65, 85/55, 75/55
10 DL
5 BBJO
10 KB swing 53/35, 44/26, 26/18

3rds
25 DU
10 Pushups
25 sit ups

ON OWN:
4min on bike or rower

GROUP: [down and back] Down- High Kicks - Butt Kicks - Broad Jumps - burpee jump
Back - Lunges - Side Lunges - inch worms

2 rounds:
Partner A:
- 15 WB shots 20/14, 14/10
- 15 Ball slam Sit-Ups 40/20, 30/10
Partner B:
- Max Burpees
* SWITCH*

2 Minute Transition

2 Rounds:
Partner A:
- 15 Pull-ups or Jumping Pull-ups
- HSPU or HRPU
Partner B:
- Max Box Jumps 24/20, 20/12
*SWITCH*

2 Minute Transition

2 Rounds:
Partner A:
- 15 kb swings 53/35, 44/26, 35/18
- 15 Goblet Squats
Partner B:
- Max Wall Walks
*SWITCH*

3 Rounds:
Partner A:
- Row / Bike 15cal/10cal
Partner B:
- Overhead walking lunges 45lb/25/bs

ROW OR BIKE FOR 4 MIN
GROUP RED LINE: Coach led dynamic and static stretches

50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

3 Rounds for Total Score (reps + calories):
Wallball Shots (20#/14#) for reps
Sumo Deadlift High Pull (75#55#) for reps
Box Jumps (20") for reps
Push Press (75#/55#) for reps
Row for calories
Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.

3 RDS BIKE OR ROW 1 MIN
WALKING LUNGES DOWN
SIDE LUNGES BACK
BROAD JUMPS DOWM
HIGH KICKS BACK

Burgenger Warm Up:
Light Load - Snatch - Hook Grip
1. Down & Finish
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands [2", 4", 6"] 5. Snatch Drop
-------------------------------------------------------
Snatch SKILL Transfer:
1. Snatch Grip Push Press
2. Overhead Squat
3. Heaving Snatch Balance
a. jumping stance w/dip
4. Snatch Balance
a. jumping stance - no dip - landing stance
5. Snatch Balance
a. jumping stance - dip - landing stance

12 MIN 40/20 EMOM

ODD 1,3,5,7,9,11,
3 Burpees
3-5 HS

EVEN 2,4,6,8,10,12
3 Burpees
5 OH SQ

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

bike or row for 5min 30sec @ 85% and 30sec @ 50%

then... 2 rds walking lunges down, side lunges back, broad jump down, meet on red line

Partner Filthy Fifty + 6
Each athlete must do 50 each but can split anyway they desire. However, before moving onto the next movement they must have completed the 50 PLUS a 6 calorie bike - each round

50 box jumps 24/20
50 jumping pull-ups
50 kb swings 53/35, 44/26
50 walking lunges
50 k2e
50 push press 45/33
50 back extensions
50 wb 20/14, 14/10
50 burpees
50 DUs

3 min bike or row, 3rds -1 hamstring hang, 2 inch worm, 3 air squats,

Cleans: 3 x 1 hang pull +1 HPC - 3 x 1 hang pull +1 HSC [increasing weight]

rd 1: 21DL, 21HSPU, 9 CAL ROW
rd2: 15DL, 15HSPU, 15CAL ROW
rd3: 9DL, 9HSPU, 21CAL ROW

3rds: 10 bridge + single leg extension (L+R=2), 10 arch ups, 10 Vsit-ups

3 rds: 5 cal bike, 9 cal row, 5 inch worm, 9 air squat

10 min of set up and prep for wod from bar only weight to wod weight

59 Thrusters 135/95, 115/75, 95/65, 75/45
3 burpees at the top of each minnute

1RFT:
59 DUs-59 weighted sit-ups
59 DUs-59 weighted triceps
59 DUs-59 Push-ups,

ON OWN:
BIKE for 2 min
ROW for 2 min (with static 1 sec hold at chest)

GROUP:
DOWN: 1.high kicks 2. front lunge 3. side lunge
BACK: 1.ladder 2 ladder 3. ladder
if waiting for turn hold a static squat

1 Deadlift 275/185, 225/135, 185/95
2 wall walk
3 hspu
4 hang clean 115/75, 105/65, 95/55, 85/45
5 pull ups
6 burpee box jumps 24/20, 20/12
7 S2OH 115/75, 105/65, 95/55, 85/45
8 kb swing 53/35, 44/26
9 k2E
10 wall ball shot 20/14, 14/10
11 Ball slam 30/20/10
12 Front Squat 115/75, 105/65, 95/55, 85/45

buy-in row 500m
3rds

5 inch worms
5 jump squats
5 alt lunge twists
5 push ups

3x5 warm up increasing weight
5x3 starting at 75% and increasing

15min amrap:
750 row / 15 cal bike (alternate)
10 dbl wb shots
10 hspu
10 ctb

3rds: 20DUs, 20s hollow hold w pvc, 20s arch ups w pvc

3rds row 250m, 10 air squats, 10 push-ups

3x5 strict
5x3 push - adding weight

5 rounds
2 HS
5 OHSQ
10 cal bike
increase 1 rep each round

3 rds
10 bridges
10 side plank raises
10 sec hollow hold

group tabata: 30/10
2rds - run in pace, air squat, jumping jacks, alternate lunges

Partner WOD
partners complete each movement before moving on
8 rds
8 box jump 24/20, 20/12
7 kb swing 53/35, 44/26, 26/18
6 press 135/95, 115/75, 95/65, 75/45
5 clean
4 thruster
3 front squat
2 hspu
1 wall walk

bonus - 8 synchronized burpees

buy-in row 500m, 3rds 5 inch worms, 5 jump squats, 5 alt lunge twists

DEADLIFT: 15 minutes of work. 3x5 warm up sets then 5x1-2 increasing weight

RD1 row 250, 15 sdhp, 21 ball slam

RD 2 row 500, 9 sdhp 15 ball slam

RD 3 row 750, 6 sdhp, 9 ball slam

.Tabata 20/20

4 rds HS hold / hanging plank

3rds row 250m, 10 air squats, 10 push-ups

CLEAN: skill work from ground up, then 4-6 reps x 1 while increasing weight to max lift

21-15-9: FSQ, K2E (add weight ea. rd 2 & 3)
135/93, 145/103, 155/113

Core work: 3rds of 10ea bridges, v sit, arch hold

partner-up to row
2 athletes pair up and share a rower.
a1 row while a2 rests then switch
the entire time rowing athletes need to manage their SPM between 21-25

rd1 5 cal row
rd2 10 cal row
rd3 15 cal row

3rds
10 pvc pass thrus
10 pvc oh squat
10 sec hs hold

objective is to establish 1RM for Strict, Push, Jerk PRESS

starting with
Strict Press - bar weight x 5. Then, continue to add weight performing 3 reps max - 1rep min for 1RM.
Push Press - start with 1RM strict press weight and complete 1 rep each set until 1RM
Jerk - start with 1RM PP weight and continue to do 1 jerk until failure establishing your 1RM
record all 3 1RM lifts

8 RFT
8 pull ups
8 KB snatches
8 cal bike

if time permits - coaches choice

3 rds;
3 cal bike
7 cal row
3 jump squat
7 air squat

1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight

3 ROUNDS:

30 cal row
7 snatch

30 push up
7 burpees

30 DUs
7 oh squat

Tabata warm up:
8 rds 20/10
run in place / stretch
butt kicks / stretch
squat jumps / stretch
burpee / stetch
REPEAT

1 rope climb
2 wall walk
3 hspu
4 burpees
5 pull ups
6 k2E
7 box jumps 24/20, 20/12
8 kb swing 53/35, 44/26
9 hang clean 115/75, 105/65, 95/55, 85/45
10 wall ball shot 20/14, 14/10
11 push press 115/75, 105/65, 95/55, 85/45
12 cal row

3 Rounds
200m row
10 air squat
10 modified push ups
10 jumping jacks

FRONT SQUAT [from rack]: 50x5, 55x3, 60x3, 70x3, 75x3, 75x3, 80x2, 85x1, 90x1

For total time:

5RDS
5 FS 135/95, 115/75, 96/65, 75/55
5 cal bike

2 Min Transition...

5RDS:
5 WB Dbl shot
5 Burpees

Stretch with bands & foam roll

Group RED line
Group relay

Partner A & Partner B split chipper - 2 SECTIONS
SECTION 1
150 Calorie BIKE
50 Push Press 115/75
40 Burpee Bar Jump Over
30 Hang Cleans 115/75
20 Thrusters 115/75
10 Rope Climbs
Partner RUN 400m

SECTION 2
150 Calorie Row
50 Pull Ups
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m

red line

OH squat - progression - keep building weight moderately and complete 3 sets unbroken

15 minute amrap
10 oh squat - 75/55, 65/45, 55/35
5 BBJO
10 RING DIPS

50 WEIGHTED SIT UPS

get loose
at 5min after clock starts for 5min
amrap of:
10 calorie row / 5 cal bike (alternate
walking high kicks to rig
5 strict pull ups (or as high as u can go)
broad jumps back

5 cal bike

1 rep work starting with bar moving to 1 rep max

10 min amrap
10 deadlift 55-65% from skill work
10 cal Row
10 wall ball
10 ball slam

CORE WORK
3rds
10 side plank raises L then R
10 bridge raises with leg extension L + R = 1

200m run or 250 row
junkyard dog

Like the song... complete each exercise in ascending order then work back down adding one exercise per rd. i.e 1, then 2,1 then 3,2,1 etc..

1 SDHP 75/55, 65/45
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatch
6 KB swing 53/35, 44/26
7 Pull-Ups
8 K2E
9 Box Jumps 24/20, 20/12
10 Jump du or singles 20
11 Burpees
12 OH walking Lunges r+l=2 45/25, 25/15

6min
row 250m or bike 10 cal
10 modified push up
10 arch hold
10 air squat
10sec hs hold

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

5 RFT
5 cal bike
5 hspu
5 ddl wb shot 20/14, 14/10
5 kb snatches 53/35, 44/26, 26/18
5 burpees

CORE tabata
9 rds 20/10
hollow hold
bridge hold
k2e crunches

400 RUN or ROW- Dynamic Stretches- RED LINE Mobility

Clean -1 set = Hang Pull, HPC, HSC - 6 sets from lite to moderate weight THEN... 4-6 singles establishing max lift

row 500
walking high kicks to rig
10 hanging knee raises
run 50m
walking butt kicks to rig
10 hanging knee raises
run 50m
broad jumps
10 hanging knee raises
run 50m
10 air squats

2 person partners

3rds
40 cal bike
30 straight arm kb lunges
20 hspu
10 rope climb

3 rds
40 row
30 wb
20 ball slam
10 wall walk

3 rds
40 DL
30 PC
20 PP
10 Burpees

run 400 m
walking high kicks to rig
10 hanging knee raises
broad jumps to front
20 air squats
walking butt kicks to rig

3RDS
1 min max burpees
1 min max box jumps
1 min HRPU
1 min rest

12 min emom 40/20
odd
1.3.5.7.9
Clean & Press 155/105, 135/85, 115/75, 95/65, 75/45
even
2,4,6,8,10
pull ups

200 no weight sit ups
start with knees up. hand behind head, touch elbows to knees than open up, tap feet on floor and reconnect again... and repeat

200m run
10 high kicks
10 pvc pass thrus
10 pvc air squats

--------------

3 Partner ROW Relay -
2rds each
a1 row 250
a2 burpees
a3 air squats

Coach led progression & skill training

5 Rounds for Time:
22 Kettlebell swings, rx70/53, 53/35, 35/26
22 Box jump, rx 24/20, 20/12 (rx must jump)
Run 400 meters
22 Burpees (jump and clap hands over head)
22 Wall ball shots, rx 20/14, 14/10

CORE WORK
5sec hold 3sets x 10 reps

10 cal bike
200m run
10 air squats
10 high kicks
10 alternate reverse lung twists (r+l=1)

PREP for WOD
then spend 15 minutes working on DL, PC & PP for wod weight

"4 minutes to complete:
400m run
deadlifts, max reps
225/155, 185/135, 155/95, 135/75

Then -
5 minutes to complete:
400m run
power cleans, max reps
165/105, 135/95, 115/75, 95/55

Then -
6 minutes to complete:
400m run
push press, max reps
135/95, 115/75, 95/55

Do not rest between rounds. Post run times and reps completed for each exercise to comments."

6min tabata 40/20
odd minute - hollow hold
even minute - k2e high plank

On Own pre-warmup - get loose with mobility (band, pvc) then ROW 600/500m

5 min on clock
5 hrpu
5 superman
5 inch worms
5 high kicks

50 x 12
60 x 10
70 x 8
80 x 6
70 x 12 super set (close grip) 50 x 12

5 rds :
5 sdhp, rx 115/75, 95/65, 75/55, 65/45
5 burpee box jump rx 30/24, 24/29, 20/12
10 cal bike
rest 1 min

3 x 10 of snatch grip behind the neck push press

Homework - see coach

walking high kicks down
50m run (out back door - left- and in front door)
burpee board jumps down
50m run
alternating lunge twists
50m run
inchworms
50m run

3 RDS
5 airsquats
5 hrpu
5 superman

2 person partner

Run 400 m

6 rds of cindy
60 bike
60 Clean and Press 115/75, 95/65 85/55, 75/45
60 burpee bar jump over
6 rope climb

Run 400 m

6 rds of cindy
60 row
60 wb 20/14
60 box jump 24/20
6 rope climb

Run 400 m

6 rds of cindy
60 kb swings
60 goblets
60 ball slam
6 rope climb

run 400 m

Group RED LINE - coach led

then set up for wod and warm up each movement

7 Rounds for Time:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Group on RED LINE - coach led static and dynamic stretches

2 person partners
split evenly

RD 1 - 60
60 row calories
60 WB 20/14, 24/10, 10/8
60 Box Jump 24/20, 20/12
60 K2E
60 KB Swings 53/35, 44/26, 35/18
60 Ball Slam 30/20/10
60 Bike

RD 2 - 30

30 row calories
30 WB 20/14, 24/10, 10/8
30 Box Jump 24/20, 20/12
30 K2E
30 KB Swings 53/35, 44/26, 35/18
30 Ball Slam 30/20/10
30 Bike

Turkey Challenge
Day 23 of 25
100 weighted situps

On own mobility for 5 min
at 5min after begin:
3rds
50 du or 100 singles
15 air squat
10 hrpu

50% x 3
55% x 3
60% x 3

70% x 2
75% x 2
80% x 2

85% x 1
90 % x 1
max x 1 and Record

21-15-9
Thrusters (95#/65#)
Pullups

Turkey Challenge
day 22 of 25
25 v sit ups
25 bridge sit ups
25 flutter kicks
25 rower pikes

get mobile using pvc
2 rds:
5 cal bike
10 air squat
5 squat jump
5 inch worm

Set up your bars for the wod.
Practice all movements and increase load to wod weight

3 rds:

21 - Dead Lift
15 - Hang Clean
9 - Front Squat
6 - Push Press

135/95, 115/75, 95/65, 75/45

Turkey Challenge
day 21 of 25
100 jump rope - 10 burpees
90 jump rope - 9 burpees
80 jump rope - 8 burpees
70 jump rope - 7 burpees
60 jump rope - 6 burpees
50 jump jump - 5 burpees

red line:
everyone hold plank while one athlete at a time performs...
rd 1 10 hrpu
rd 2 10 high plank thrusts
rd 3 10 squat jumps
after everyone goes then than stand for...
windmills

400 Meter Run
100 weighted sit ups 45/25, 25/15
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 45/25, 25/15
8 burpees each
70 KB Swings 53/35, 44/26, 35/18
7 burpees each
60 Wall Balls 20/14, 14/10
6 burpees each
50 Box Jump 24/20, 20/12
5 burpees each
40 T2B
4 burpees each
30 Calorie Bike
3 burpees each
20 Calorie Row
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run

Turkey Challenge
day 19 of 25
you can pass today's challenge bc we completed enough in the wod..
However, if you dare... do 100 hanging high knees

7 min on clock
5 cal bike
10 windmills each arm
10 second hold - straight leg bend from hips - hanging arms
big breath and extend a little further for 10 more seconds
5 inch worms
5 static air squat holds - hold, then deep breath, knees out dip further
repeat

1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight

12 minute EMOM

odd minute 40/20
1 Hang Snatch PULL
1 Squat Snatch (or power)
repeat

even minute 40/20
1 Clean PULL to knee
1 Squat Clean (or power)
repeat

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

run 200 m
walking alternate lunges - down
walking high kicks - back
run 200 m
frog jumps - down
burpee broad jumps - back
run 200 m
5 static air squats (hold at bottom for 3sec)
5 jump squats
5 inch worms

Coach led progression & skill training

Diane
21-15-9
21 Deadlift, 21 Hspu
15 Deadlift, 15 Hspu
9 Deadlift, 9 Hspu
[225/155, 185/135, 165/105, 135/85]Immediately go into...

15-9-6

15 Thrusters, 15 T2b
9 Thrusters, 9 T2b
6 Thrusters, 6 T2b
[115/75, 95/65, 75/55, 64/45]

Turkey Challenge
Day 17 of 25
4min -2rds jump 1min, sit ups 1 min

On Own pre-warm up - get loose with mobility then ROW 500/400m then 2rds 10 pvc pass thru, 10 oh squat

2 person teams - A1 sprints through movements while a2 rests then switch...

12 min amrap
5 cal bike
10 wall ball 20/14, 14/10
5 burpees

5 min transition

12 min amrap
10 cal row
10 ball slam 30/20/10
5 box jump 30/24/20/12

Turkey Challenge
day 16 of 25
partners
a1 wall ball shot sit ups
a2 low plank hold (keep belly button in)

3rds
(at the top of 3 minutes )
Row 250/200m
5 inch worm
10 push ups
15 air squat

50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats

Turkey Challenge
day 15 of 25
25 side plank push ups (right side)
25 side plank push ups (left side)
50 pvc v-sit ups alternate legs

Jog 400m
from one side to the other...
walking high kicks
broad jumps
walking alt lunge twists
burpee broad jumps
10 static air squats - hold at bottom for 2 sec
5 inch worms

Determine your 1 rep max (coach assisted)
50% x 3, 60% x 3, 70% x 2, 80% x 2, 90% x 1, max x1
Record 1 x 1 rep max

10 minutes
10 dead lift
10 hang clean
10 push press
10 bjo

rx 135/95
sc 115/75
mrx 95/65
msc 75/45

Turkey Challenge
day 14 of 25
125 crunches

anytime left...
foam roll

Group Red Line
Coach led
Mobility, Dynamic and Static stretching

2 person Partner WOD
athletes each do total reps but can split however they choose

3 Rounds:
30 calorie ROW
30 wall ball shots 20/14, 14/10
30 K2E
After all 3 rd are complete athletes must do synchronized 30 burpees (15ea)

2 Rounds:
20 Calorie BIKE
20 HSPU (or HS Hold 2 sec ea)
20 Pull Ups
20 Ball Slams 30/20/10
After the 2 rds are complete athletes must do synchronized 30 burpees (15ea)

1 Round:
10 SDHP 95/65
10 Snatch (of G2OH)
10 OH Squat (or back sqt)
10 Rope Climb
10 Wall Walk

Turkey Challenge
Day 12 of 25
100 k2e sit ups

bike 5 cal
row 10 cal
bike 10 cal
row 20 cal
Group RED LINE - dynamic and static streches

Coach led progression & skill training

Set up and build to wod weight

10 MIN
at the top of every minute add one rep each
1 clean 70% of max
1 BBJO

Turkey Challenge
Day 11 of 25
partner style
a. wall sit
while..
b. does
25 superman
and so on..
25 v situps
25 weighted sit ups 45/25
25 flutter kicks

ROW 500m @65-75% effort
10 high kicks each leg
10 static air squats 1second hold at bottom
10 squat jumps

4 x 200m
[run 200 and your rest is the time you took to run] goal is overall time

SNATCH: Coach led Burgenger warm-up with pvc. establish 1 rep snatch thats meets technical standards

10 Minute AMRAP
30 DUs
15 Power Snatch 75/55, 65/45, 55/35,

Turkey Challenge
day 10 of 25
100 alternate v sit ups
100 crunches k2e

on own - mobility
run or row 400m
group RED LINE dynamic and static stretching

3-2-1 3 person Partner wod

3 rds
a1 row for cal
a2 thrusters 95/65,
a3 run200
athletes rotate thru 3rds ea
record max calories and thrusters while athlete runs the 200m

2rds
a1 bike for calories
a2 30 kb swing 53/35, 44/26
a3 30 goblet squat
athletes rotate thru 2rds ea

1rd
30 hspu
21 walking planks
9 wall walks

Turkey Challenge
day 10 of 25
100 weighted sit ups with slam ball 30/20/10

Row 500
3 rds
5 push ups
5 superman
then
3rds
5 high kicks
5 alternate lunges
5 jump squats

BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

12 ring dips or box dips
12 pull ups or jump ups
12 dbl shot wall balls 20/14, 14/10
12 cal bike

Turkey Challenge
100 sit -ups (crunches)
3 rds of 20 side plank raises (ea side)

Warm up

run 400m
Coach led dynamic stretches on RED line

10 MIN EMOM
ODD 1,3,5,7,9
10 burpee jumps
EVEN 2,4,6,8,10
KB swing 53/35, 44/26, 35/18

12 Minutes EMOM
.40 sec of work max reps
.20 sec of rest
ODD
1,3,5,7,9
S2OH 165/125, 145/105, 125/85..
EVEN
2,4,6,8,10
T2B or K2E with a kick

Turkey Challenge
day 7 of 25
100 sit ups - 25 v sit-ups, 25 slam ball situps 30/20/10, 25 flutter kicks, 25 k2e crunches
R+L=1

400m run
warm up with pvc
then 10 of.. air squats, jumping jacks, squat jumps

200 jump rope
50 box jump
50 k2e
50 push ups
50 cal bike

200 jump rope
40 box jump
40 pull up
40 hrpu
40 cal row

200 jump rope
30 box jump
30 ctb or ring row
30 hspu
30 cal bike

200 jump rope
20 burpee box jump
20 t2b
20 wall walk
20 cal row

row 200
run 200
10 airsquat
10 high kicks
10 squat jumps
5 inch inch worms

sally with plank / push ups

Buy in: 1k row
3 rds:
30 slam ball sit-ups 30/20/10
20 slam balls
10 wb shots 20/14, 14/10, 10/8

Buy out 400m run

Turkey Challenge day 4 of 25
100 sit ups any style
125 hanging knee raisies

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)"

partner
2rds - a1 runs 200 a2 bikes for max calorie, switch

10 high kicks
5 inch worm
10 air squats

2 person teams
FREEDOM GAMES TRIALS
must split evenly
WOD 1:
8 Min amrap
20 hrpu
4 rope climbs
20 thrusters 95/65, 75/55, 65/45

5 min transition:

WOD 2: 12 min time cap
3RFT
30 cal row
20 Ring Row
10 G2OH 115/75, 95/65, 75/55

5 Min Transition:

WOD 3: 8 min amrap
8 HR burpee over box 20"
4 sq clean 135/95, 115/75, 95/65
20 wb 20/14, 14/10
20 kb snatches 44/26, 35/18

2 RDS: 200 RUN, 15/12 calorie BIKE, 15/12 calorie ROW

GYMNASTICS SKILL WORK - coach lead

10 min amrap
5 hspu,
10 sdhp, 95/65, 85/55, 75/45, 65/35
5 bbjo

21-15-9 behind the neck tricep dip / barbell curl then 15-9-6

buy in: 500m row 60% intensity - then 2rds 10 air squats, 5 burbs, 10 push-ups - then 500m row for max effort

SNATCH: Coach led Burgenger warm-up with pvc. establish 1 rep snatch thats meets technical standards

WcG w Annie's influence: : 50DU, 25 weighted sit-ups 45/25 200m run, 5 Snatch 75/45, 40DU, 20 weighted sit-ups 200m run, 4 Snatch 85/55, 30DU, 15 weighted sit-ups, 3 Snatch 95/65 200m run, 20DU, 10 weighted sit-ups, 2 Snatch 105/75 200m run, 10DU, 5 weighted sit-ups, 1 Snatch 115/85 200m run

take 5 min to foam roll / stretch