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
Warm-up:
Coach’s Choice
Strength/Skill:
Split Jerk (20 Minutes to Find Your 1 RM)
WOD:
10 RFT
1 Split Jerk (95/65)
2 Step Lunges (95/65)
3 K2E
Cool Down:
3 Rounds
10 Superman Holds (2 seconds)
10 Calories on Bike
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 5 x 5 x 5 x 5 x 5 x 5)
*Start at 60% of your 1 RM.
WOD:
20 Minute AMRAP
5 Deadlifts (115/75)
5 Hang Power Cleans (115/75)
5 Front Squats (115/75)
5 Push Presses (115/75)
5 Back Squats (115/75)
Cool Down:
ME Overhead Barbell Hold
Warm-up:
Coach’s Choice
Strength/Skill:
Ring Work
WOD:
5-4-3-2-1
Strict Muscle Up
50-40-30-20-10
Double Unders
Cool Down:
50 Ab Mat Sit Ups
2 Minutes of Shoulder Mobility
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (10 x 2)
*Use 90% of your 1 RM for all sets.
WOD:
4 RFT
25 Slam Balls (30/20)
10 Ring Rows
5 Floor Press (135/95)
*RX+: 165/115
Cool Down:
3 Rounds
5 Ring Dips
5 Strict Push Ups
30 Seconds of Shoulder Stretches
Warm-up:
Coach’s Choice
Strength/Skill:
Thruster(5 x 2 )
*Use 85% of your 1 RM.
WOD:
For Time
1000 Meter Row
50 Thrusters (65/45)
30 Pull Ups
750 Meter Row
25 Thrusters (65/45)
15 Pull Ups
500 Meter Row
15 Thrusters (65/45)
9 Pull Ups
Cool Down:
3 Rounds
10 Wall Wipes (per side)
20 Second Banded Pull Aparts (Shoulders)
