Warm Up

2 Rounds
500 Row
10 forward backward lunges (5 each side)
10 Shoulder Taps
10 Jumping Lunges

20 sec DD -20 sec Spiderman- 20 sec pigeon

Question of The Day

If you had intro music, what song would it be? Why?

CORE

CORE 50

50 Russian Twists
50 Plank Leg Lifts
50 Sec Enterprise
50 Banded Oblique twists
50 OH Plate Sit ups

Rx 25 / 35
Rx+ 35 / 45
M 15 / 25

WOD

Festivus PREP WOD #3

AMRAP 12min

24′ DB Lunge
12 DB Cleans
6 Wall Walks (Intermediates)
or
12 DB S2OH (Novice & Masters)
-30 sec rest-

Rx (Int) 35 / 50
M (Nov) 20 / 35

You can also partner with someone in class and skip the 30 sec rest break movements up as desired.

Warm Up

2 Rounds

2 x (2 min)
30 sec easy row
30 sec SPRINT

5 Russian Swings
3 American swings
2 box Jumps
1 Negative Push Ups

2 x
3 reaching inch Worms
20 Sec Sampson stretch

Question of The Day

Would you rather eat no candy at Halloween or no turkey at Thanksgiving?

Strength

Bench Press Cycle Wk  #12

Build to 85-90% for 1 rep

De-load in prep for 1 Rep Max next week

8
6
4
2
1-1-1

WOD

3 min row
10 KB Swings
10 Box Jumps

-90 sec rest-

2 min row
20 KB Swings
20 box jumps

-90 sec rest-

1 min row
30 KB Swings
30 box jumps

Rx 35 / 53, 20″ / 24″
Rx+ 53 / 70, 24″ / 30#
M 26 / 35, 12″ / 20″

Warm Up

Deck of Cards W/U

Hearts = Burpees
Diamonds = V-ups
Clubs = Lat Activators
Spades = Lunges

2 x
30 sec easy row
30 sec SPRINT

2 x
3 Reaching Inch Worms
2 Negative Push Ups
1 Plank Wheel

PVC SS
2 perfect stretches

Question of The Day

Would you rather be chased by 5 Zombies, or 1 Werewolf?

WOD

1200 meter run or row
-1 min rest-
40 T2B
30 KB SDHP
20 Burpees
-1 min rest-
1200 meter run or row

10 Wall Walks, can be split up and done whenever you like.

Scale options
T2B= 20 Toe Taps
Wall Walks = 5 Box Walk Arounds

Rx 53 / 70
Rx GO FASTER
M Knee ups, 35 / 53

Warm Up

500 row or 400 run

5 x 100 meter “Rowling”

2 x
20 sec HSH
10 Forward Backward Lunges

2x
10 Ring Rows
10 Plank Hold with Leg Lifts
20 Sec DD to SM
20 Zombie Kicks

Kneeling Hamstring Stretch
PVC SS
Snatch Tech

Question of The Day

Would you rather be a Professional athlete for a year (must pick a sport)
or
A movie star for a year

WOD

10 Rounds (20 min Cap)

200 meter row
10 DB Snatches
5 Pull ups

Rx 35 / 50
Rx+ C2B Pull ups or 3 MU’s
M 20 / 35

Warm Up

3 Rounds
200 meter row
4 Burpees
4 step overs
4 box jumps

Then
5 x 4 Count Squats
10 jumping Squats
20 Sec Thread The Needle
20 sec Pigeon Stretch
Rig Calf Stretch

Question of The Day

Would you rather eat a birthday cake with flies in the filling and 20 presents!
or
One great tasting cup cake and only one present!

CORE

AMRAP 8 min

10 OH KB sit ups
20 Side Plank Hip Taps (10 each side)
10 double count KB Heal Taps
20 KB Side Bends (10 each side)
10 Shin Taps

WOD

2 Rounds

3 min
500 meter row
Max Burpees over ERG in remaining time
-90 sec rest-

3 min
400 Run or Bike 25 / 35 cal or 500 row
Max box jump overs in remaining time
-90 sec rest-

Rx 20″ / 24″
Rx+ 24″ / 30″
M 12″ / 20″

Score is total number of Burpees and box Jumps combined