WOD:

Option 1:

20 min AMRAP

20 Wallballs

20 Power Snatches (75/55)

20 Box Jumps

20 Push Press

20/14 Calorie Row

Option 2:

20 min AMRAP

20 DB Lunges (35/25)

20 DB hang Clean and Jerks

20/15 Calorie Bike

20 DB Bench Press

Option 1:

A. Deadlift

Heavy set of 5 – 3 – 1

B. Teams of 2

36 – 30 – 24 – 18 – 12

Deadlift (185/135)

Calorie Bike

Option 2:

50 – 40 – 30 – 20 – 10

Calorie Row

Hip Extensions

Banded Ski Erg

Thanksgiving Schedule:

Thursday: 9am 

Friday: 9am 

Weekend: Regular Schedule

WOD:

“MURPH”

1 mile run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile run

*partition reps as needed*

*Multiple options for modifying and tailoring wod will be available at the gym*

In honor of Navy Seal officer, Michael Murphy. Medal of Honor recipient who lost his life in Afghanistan in 2005.

Thanksgiving Schedule:

Wednesday: 5am, 6am, 9am, noon (no afternoon classes)

Thursday: 9am 

Friday: 9am 

Weekend: Regular Schedule

WOD:

Option 1:

15 min AMRAP

30 Double-Unders

15 Power Cleans (115/85)(95/65)

30 Double-Unders

15 GHD Sit-Ups

Option 2:

8 Rounds

15 KB Swings (70/53)

25 Sit-Ups

35 Plate Hops

Thanksgiving Schedule:

Wednesday: 5am, 6am, 9am, noon (no afternoon classes)

Thursday: 9am 

Friday: 9am 

Weekend: Regular Schedule

WOD:

Option 1:

6 Rounds

18/12 Calorie Bike (scale to 15/10)

15 Box Jumps

100 meter Farmer’s Carry (53/35)(35/35)

Option 2:

6 Rounds

10 DB Burpee Box Step Ups (40/25)

100 ‘ SB Carry (100/75)

21/15 Calorie Row

Thanksgiving Schedule:

Wednesday: 5am, 6am, 9am, noon (no afternoon classes)

Thursday: 9am 

Friday: 9am 

Weekend: Regular Schedule

WOD:

Option 1:

3 min AMRAP

21 Overhead Squats (75/55)(55/35)

21 Burpees over Bar

Max Calorie Row

rest 3 mins

3 min AMRAP

18 Overhead Squats (95/65)(65/45)

18 Burpees over Bar

Max Calorie Row

3 min rest

3 min AMRAP

15 Overhead Squats (115/80)(75/55)

15 Burpees over Bar

Max Calorie Row

rest 3 mins

3 min AMRAP

12 Overhead Squats (135/95)(95/65)

12 Burpees over Bar

Max Calorie Row

Option 2:

5 Rounds

20 Single Arm KB Clean + Bottom’s Up Press (30/20) (video)

15 Banded Chest Press (video)

10 Wallballs (30/20)

200m Run

WOD:

Option 1:

Teams of 3

2 Rounds (30 min)

200m run (each)

100 DB Snatch (50/35)

200m Run

100 Box Jump Overs

200m Run

100 Thrusters (95/65)

Option 2:

“Kelly’

5 Rounds

400m run

30 Box Jumps

30 Wallballs

Thanksgiving Schedule:

Wednesday: 5am, 6am, 9am, noon (no afternoon classes)

Thursday: 9am 

Friday: 9am 

Weekend: Regular Schedule

WOD:

Option 1:

10-9-8-7-6-5-4-3-2-1

Power Cleans (115/85)

* 15 Sit-Ups + 21 DU’s after each round*

Option 2:

50-40-30-20-10

Calorie Row

25-20-15-10-5

GHD Sit-Ups

10-8-6-4-2

Devil’s Press (35/20)(video)

WOD:

Option 1:

5 Rounds

12 Bench Press (135/95)

8 Strict Pull-Ups

400m Run

*scale weight and reps as needed*

aka 12 bench @ 115/80 and 5 strict pull-ups…*

Option 2:

4 Rounds

10 Push-Ups

10 Banded Pull Aparts

20 Squats

200 m Run

10 Ring Rows

10 DB Strict Press (40/25)

20 Squats

200m Run

Option 1:

“Christine”

3 rounds

500m Row

12 Deadlifts (bodyweight)

21 Box Jumps

Option 2:

4 Rounds

1:00 Step-Ups

1:00 Banded Lat Pulldowns

1:00 Seated Banded Hip Abductions

1:00 Plank (on hands)

1:00 Bike