Warm-up:
Coach’s Choice
Strength/Skill:
Get Ready for the WOD!
WOD:
White (Time)
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
Female RX: 25# plate
Cool Down:
Athlete’s Choice
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!
