WOD

A) Coaches Choice

B) 3 Sets
DB Trap Shrug x20
Single Leg Deadlift x8 ea. leg

*Support non-working leg on a bench or box

c) For Time:
150 Double Unders
100 Kettlebell Swings (55/35)
50 DB Farmers Carry Step-ups (35/25 ea. hand)

*Every min must start with 4 push-ups

A) Coaches Choice

B) In Teams of 2 Complete:
21-15-9-15-21 reps of:
Clean and Jerk (135/95)
Burpee Over Bar
Run 200 m (together)

*Partition the reps however you please. Only 1 athlete can work at a time. Both athletes must run together.

HIIT – “Gripathon”

EMOM FOR 20 MIN DO :

40 sec max effort Rowing

rest 20 sec

40 sec max effort Farmer’s Carry

rest 20 sec

40 sec max effort KB Swings

rest 20 sec

40 sec max effort KB Deadlifts

rest 20 sec

A) Coaches Choice

B) 3 Sets
5 Sec Hang 2″ Below The Knee + Power Snatch From 2″ Below The Knee x1x2
then do:
Power Snatch
75% x1.1
80% x1.1
85% x1
90% x1
95% x1

C) 3 Rounds For Time Of:
350 m Row
20 Thrusters (65/45)
10 Pull-ups

HIIT – ” Corebusters”

AMRAP IN 18 MIN OF:

6 Man Makers

8 Toes to Bar or Hanging Knee Raises

10 Mountain Climbers

12 V-Ups

Rest 60 sec

Then do 2 min Sit Up challenge

From all of us at CFSI wishing you and yours a HAPPY THANKSGIVING!

8am & 9 am WOD’s or Turkey Trot Race @ John J. Burns Park (meet at 8:30am)

A)Warm Up
Coaches Choice

B) 2 Rounds for Time

600m run or 700m row or 40 cal Assault Bike or 40 cal Ski Erg
40 lunges w/OH plate (45/25)
30 Knees to Elbow
600m run or 700m row or 40 cal Assault Bike or 40 cal Ski Erg
30 burpees to a plate (45/25)
40 Wall Balls (20/14)

* You cannot repeat a run, row, AB or ski erg in a round

CASHOUT: 50 ab mat sit-ups AND 50 superman’s

A) 2 Sets
Walking Barbell Good Morning x30ft
Hang Power Clean x5
Front Squat x5
Split Press x5

B) Clean and Jerk
55% x1.1
65% x1.1
75% x1
80% x1
85% x1
90% x1
95% x1

C) AMRAP In 16 Min Of:
9 Shoulder To Overhead (185/120)
7 Deadlifts (185/120)
5 Burpee Box Jump Overs
3 Muscle-ups

*Scale Muscle-ups to 9 Strict Pull-ups + 9 Ring Push-ups

HIIT – ” Gobble Gobble” 

8 min Tabata : Goblet Squats/ Renegade Rows

rest 30 sec

8 min Tabata : Goblet Single Leg and Reverse Lunge/ DB Cleans

A) Coaches Choice

B) 4 Sets
Snatch Push Press + Overhead Squat + Heaving Snatch Balance

C) 3 Sets
1 Min Max Kettlebell Swing (70/55)
rest 2 min
40 Sec Max Pull-up
rest 2 min
20 Sec Max Burpee
rest 4 min

A) 2 Sets
Walking Knee Pull x30ft
Walking Quad Pull x30ft
Squat + Reverse lunge ea. leg x5
+
2 Sets
Shoulder Circles x10 ea. direction
Scap Push-up x10
Hanging Lat Pulls x10

B) EMOM For 5 Min Do:
Handstand Push-up x7-10
rest 2 min
EMOM For 6 Min Do:
Odd – Push-up x15
Even – Ring Support Hold x30 sec

C) 1000 m Row @+5 Sec To 1k PR Time
rest 3 min
2 Sets
500 m Row @-5 Sec To 1K Pace
rest 5 min

A) Coaches Choice Warm-up

B) 3 Sets
Bent Over Single Arm Trap Raise x15 ea.
Single Leg Glute Bridge x15 ea. leg

C) 100 Med Ball Cleans (20/15)

*Every min starts with 8 DB Push Press (50/35)