Fri. Nov 30

Dynamic Warm Up

Partner WOD
40 MB Push Ups
40 Wall Balls
40 Russian Twists
40 Prisoner Squats
200 yard Run

*one person does work at a time.
*each persons needs to complete 40 reps of each exercise

Thurs. Nov 29

Dynamic Warm Up

AMRAP 5 Minutes

5 Turkish Get Ups (switch each round)

5 Box Jumps

Rest 2 Min.

Max. Effort Bench @ 75%

Rest 2 Min.

AMRAP 5 Minutes

5 KB/DB Swings

5 Fly Pulls w/ Band (switch each round)

Tues. Nov27/Wed. Nov 28

Dynamic Warm Up

AMRAP 12 Minutes

5 Ground to OH
8 Burpee Tuck Jumps
12 (total) Lunges (rack bar in Front Squat position)

Bench Abs:
3 x 20 each

In/Outs
90 degrees
Right Side
Left Side
Leg Raises
Crunchy Frog

Mon. Nov 26

Dynamic Warm Up

4 Rounds of
30 seconds to complete each round

10 Hand Release Push Ups
15 Air Squats (LOW!)
10 Sit Ups
30 Second Jumping Jacks

Then:
30 seconds on
Crunches
Streamline Crunches
Toe Touches
Leg Raises
30 Seconds Rest

30 seconds on
Right Side
Left Side
Bicycles
Penguins
30 seconds Rest

30 seconds on
Regualr Sit Ups
In/Outs
V-Ups
Choice

Fri. Nov 23

In Honor of Thanksgiving...

Dynamic Warm Up

3 Rounds of

H – Hand release push ups, 5

A – Air squats, 10

P – Pull ups, 5

P – Plyo jumps, 10

Y – Y’s, T’s, I’s, 5 (total)

AMRAP 18 Minutes of

T – Turkish get ups, 10 (total)

U – Unbroken wall ball, 20

R – Russian twists, 30

K – Kettle bell swings, 10

E – Elbow to knee sit ups, 20

Y – You Pick: 30 Cleans @ 65#, 30 Deadlift @ 85#, or 30 Thrusters @ 55#

Abs: 10-20-30-20-10

D – Dead Bug (Video)

A – Alternating leg raises

Y – Your choice

Wed. Nov 21

Dynamic Stretch

10-20-30-20-10

Sumo Deadlift Highpull (SDHP...45#)
Dynamic Squats
Bench (medium weight)
Super mans

Abs:
8 x 25 choice

Mon. Nov 19

Dynamic Stretch

Then:
4 Rounds of

200 Meter Run OR 20 Double Unders
(Meghan: DU's have to be consecutive)
8 Push Press (45# bar)
8 Lunges (total) with bar across back
50 Meter Famer's Walk with 20# DB in each hand

Abs:
16-14-12-10-8-6-4-2 of each

Regular Sit Ups
Alternating Leg Raises (hands behind head)
Streamline Sit Ups (arms in streamline)