Warm up
Daily mobility
PVC complex
Ninja mobility
Run 400 m or row 500 m
20 jumping jacks
15 hollow rocks
10 ring rows
Strength:
70% of 1RM
5×5
Push press
Challenge
6 push up
60 squats
30 sec plank
30 sit ups
WOD
AS MANY Burpees as possible in 7 minutes.
WARM UP
daily mobility
PVC complex
Ninja mobility
Run 300 m
Strength:
REST!
FOR time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps
WARM UP
daily mobility
PVC complex
Ninja mobility
15-9-6
Ring rows
Wall balls
Strength
5×5
70% of 1rm
Clean
WOD
20 minute AMRAP of:
5 Chest-to-bar pull-ups
10 Thrusters (65#/45#)
15 Kettlebell Swings (1.5/1 pood)
WARM UP
PVC COMPLEX
ninja mobility
30 jumping jacks
1 length
Bearcrawl
Hop
Skip
Walking lunges
Strength:
70% of 1rm 5×5
Back squat
Core: 2x 1 minute plank
WOD
For time
75 KBS
Run /walk 1 mile
75 KBS
Warm up
Daily mobility
PVC complex
Ninja mobility
125 jumpropes
Bearcrawl
X12
Lunges
Light push presses
Med ball cleans
WOD
Thanksgiving with the Girls
Nov 24, 2016
Today we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions.
For Time:
Angie’s House
20 Pull-ups
20 Push-ups
20 Sit Ups
20 Air Squats
Helen’s House
400 m Run
21 Kettlebell Swings 53/35
12 Pull-ups
Fran’s House
15 Thrusters 95/65
Nancy’s House
400 m Run
15 Overhead Squats 95/65 lbs
Grace/Isabel’s House
20 Ground To Overheads 95/65 lbs
Kellie’s
House
400 m Run
30 Box Jumps 24/20
30 Wall Balls 20/14
Post total time
WARM UP
daily mobility
PVC complex
Ninja mobility
1 length of each
Hop
Skip
High knees
Butt kicks
Bear crawl
Walking lunge
Broad jump
X10
ring rows
Push ups
STRENGTH:
Push press
5×5 @65% of 1rm
Core:
X2
25 flutter kicks
20 abmat
15 ghd
10 hollow rocks
WOD
4 rounds for time of:
Run 400 meters
20 ring dips
Warm up
Daily mobility
PVC complex
Ninja mobility
12-8-6
Ring rows
Hollow rocks
Speed skaters
After each set do a
:15 handstand hold
Barbara
3 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely 3 minutes between each round.
WARM UP
daily mobility
PVC complex
Ninja mobility
Run 300 m
15 step ups
Bearcrawl
15 speed skaters
Bearcrawl
Strength:
deadlift
5×5 @ 70% of 1rm
WOD
5 rounds for time
25 KBS
25 overhead lunges
25 sit up
WARM-UP
DAILY MOBILITY
PVC COMPLEX
10 NINJA MOBILITY5,2014 (5:00-6:30 am and 6:00-7:00 pm)
10 RUSSIAN LUNGE
25 BALL SLAMS
10 JUMP SQUATS
50 SITUPS
20 GOOD MORNINGS
20 PUSHUPS
15 SUMO DEADLIFT HIGH PULLS
STRENGTH:
Push press – find your 1RM
WOD:
DEATH BY KETTLEBELL
150 KBS (50/25#)
– 10 BOX JUMP PENALTY EACH TIME THE KB STOPS SWINGING. MEANING IF THE KETTLEBELL EVER QUITS SWINGING YOU SET IT DOWN AND GO DO 10 BOX JUMPS, THEN COME BACK AND START SWINGING AGAIN.
WARM UP
daily mobility
PVC complex
Ninja mobility
X2
10 med ball cleans
10 ring rows
10 wall squats
5 jump squats
WOD
AMRAP 12
3 clean & jerks 135/95
6 pull-ups
9 burpee/box jumps
CORE:
100 hollow rocks
DEMONFIT 