Warm-up:
Coach’s Choice
Strength/Skill:
Clean (1 x 1 x 1 x 1 x 1)
WOD:
For Time
50 Wall Balls (20/14)
15 Cleans (95/65)
50 Wall Balls (20/14)
10 Cleans (135/95)
50 Wall Balls (20/14)
5 Cleans (155/105)
*RX+: 135/95, 185/135, 225/155
Cool Down:
Run 400 Meters (With Wall Ball
Warm-up:
Coach’s Choice
Strength/Skill:
Push Jerk (2 x 2 x 2 x 2 x 2 x 2)
*Start at 75% of your 1 RM.
WOD:
12 Minute AMRAP
12 Push Jerks (115/75)
24 Double Unders
Cool Down:
Tabata Diagonal Plank Holds
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift
(Time to Work the Positions)
WOD:
For Time
1-10 Deadlift (255/165)
2-20 Alternating Dumbbell Snatch (35/20)
Cool Down:
3 Rounds
10 Banded Good Mornings
10 DB Squats
Warm-up:
Coach’s Choice
Strength/Skill:
2 for 1 Wall Ball Practice
WOD:
50-40-30-20-10
Barbell Curls (45/35)
10-20-30-40-50
KB Swings (2/1.5)
Cool Down:
3 Rounds
10 Strict Push Ups
10 Skull Crushers
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press
(Work to WOD Weight)
WOD:
35 Minute Time Cap
1600 Meter Run
21 Floor Press
800 Meter Run
15 Floor Press
400 Meter Run
9 Floor Press
*RX: Body Weight Floor Press
Cool Down:
3 Rounds
Sink Stretch (20 Seconds)
Posterior Chain Stretch (20 Seconds per Side)
Warm-up:
Coach’s Choice
Strength/Skill:
Overhead Squat
(20 Minutes to Find your 1 RM.)
WOD:
21-18-15-12-9-6-3 Overhead Squat
42-36-30-24-18-12-6 Double Unders
*Increase weight each round
*65/45, 75/55, 85/60, 95/65, 105/70, 115/75, 125/85
Cool Down:
3 Rounds
Waiter’s Carry (25/15)
5 Plate Circles (25/15)(Left and Right)
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 4 x 3 x 2 x 1 )
*Start at 80% of your 1 RM.
WOD:
10 Minute GAFAP
2 Burpees over the Box (24/20)
2 Deadlifts (225/155)
4/4, 6/6, 8/8 . . .
Cool Down: 3 Rounds
5 Barbell Rollouts
15 Double Unders
Warm-up:
Coach’s Choice
Strength/Skill:
Power Clean (5 x 5 x 5 x 5 x 5)
*Start at 60% and get AHAP!
WOD:
15-12-9
Power Clean (95/65)
Thruster (95/65)
*RX+: 135/95
Cool Down:
3 Rounds
Tricep Roll (20 seconds per side)
Wrist Stretch (20 seconds)
100 Meter Row
Join us for the 7th Annual Turkey Day 5K Run/Walk for the BCO! Meet at 8am at Belmont Walk Run to start your Thanksgiving off with your CFB family!
Warm-up:
Athlete’s Choice
Strength/Skill:
Get Ready to Run/Walk!
WOD:
5k Run (Time)
Max Effort 5k Run
Cool Down:
Enjoy Thanksgiving Dinner with Family and Friends!
Happy Day After Thanksgiving! An all body weight WOD!
Warm-up:
Coach’s Choice
Strength/Skill:
Get Ready to Work!
WOD:
Barbara
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
*HRPUs
Cool Down:
Athlete’s Choice
