Day #39 Week#6 Speed Thursday

THANKSGIVING DAY

Warm up

Skill

WOD

Run 1K or row 1500m

7 rounds of: (one from the black row/ one from the blue row/ one from the green row/ you can also mix and match/ each round can be diffrent)
10 pull ups / 2 rope climbs / 3 muscle ups
20 push ups / 10 HSPU / 4 wall climbs
30 squats/ 20 pistols / 20 box jumps

Run 1K or row 1500m

Thanksgiving Day Schedule

Thursday 11-22-12 Thanksgiving Day

8am class

Come early to mobilize and get warmed up

Day #38 Week#6 Speed Wednesday

Warm up

Strict pull ups

Strict ring dips to true support

Strict toes to bar

GHD back ext

Skill

Ring dips

WOD

5 rounds of:

200m run

15 ring dips

15 wall ball shots

Day #37 Week#6 Speed Tuesday

Burgner warm up

Jump shrug

Scare crow

Muscle snatch

Power snatch

Skill

Power snatch

WOD

Every minute on the minute for 15 minutes

5 toes to bar

3 power snatches

                                                

CFE

Burgner warm up

Jump shrug

Scare crow

Muscle snatch

Power snatch

Skill

Power snatch

WOD

5 rounds of:

3 weighted pull ups

3 power snatches

Day #36 Week#6 Speed Monday

Warm up

400m run

Inch worms

Walking Sampson

Toy soldiers

Mountain climbers

Skill

Band springs

WOD

Part#1

5 rounds of:

40 yard sprints

Rest 1 minute

Part#2

10 X reverse Tabata

Burpees

Motivation

Day#34 TEAM Saturday

Partner warm up
MB sit ups
MB rotations
MB chest pass
MB hip toss
wall ball

Skill
Deadlift


TEAM WOD
In TEAMS of 3 (one teammate at each station)

5 rounds of:
Each teammate must complete 30 seconds of work at each station before rotating. After each teammate has completed all three movements, the TEAM as a whole rest 1 minute.

• Deadlift
• Handstand hold
• Lateral jumps over the parellette 

Day#33 Week#5 Volume Friday

Warm up

Roll back to candle stick

Hollow rocks

Super rocks

Partner hand stands

Skill

False grip pull ups

WOD

15 minute AMRAP

5 false grip pull ups

10 planche push ups

15 air squats or 10 pistols

Day#32 Week#5 Volume Thursday

Warm up

2 minutes jump rope

OHS
Dips
GHD sit ups
GHD back ext
Handstand

Skill

Shoulder to overhead

WOD

15 minute AMRAP

Shoulder to overhead

5-10-15-20-25-30-35…

Double unders

5-10-15-20-25-30-35…

CFE

See above

Day#31 Week #5 Volume Wednesday

Warm up

Plat pinch famers walk

Single arm strict DB press

Wall ball

Lateral jumps with parallettes

Skill

Understanding of maintaining midline stabilization

WOD

10 x Tabata the following:

·      KBS

·      Burpees

·      B2B squats