4 Rounds:
1 Minute Side Plank (0:30 each side)
2 Minutes Any Machine
4 Minute Tabata Movement
Round 1: Hollow Body Hold
Round 2: Flutter Kicks
Round 3: Hollow Body Rocks
Round 4: Sit Ups
*Score = Total Reps of all Tabata Movements from all 4 Rounds. Log 4 Rounds separately.
3 ROUNDS
60/45c Bike
*Rest 2min after 1st round
*Rest 3min after 2nd round
or sub
75/60c Row
Aim for 5min per round.
45/40 Cal Row
35 Box Step-ups (weighted DB 35/20)
20 HSPU / Strict DB Press
15 Pull-ups
Farmer’s Carry 100m (50s/35s) (Ave C)
15 Pull-ups
20 HSPU / Strict DB Press
35 Box Step-ups (weighted DB 35/20)
45/40 Cal Row
—————————-
RX+ INVITATIONAL STYLE
45/40 Cal Row
35 Box Step-ups w/DB (50/35)
30 Strict HSPU
15 Ring Muscle Ups
Farmer’s Carry 100m (70s/50s) (Ave C)
15 Ring Muscle Ups
30 Strict HSPU
35 Box Step-ups w/DB (50/35)
45/40 Cal Row
A long chipper to kick off the weekend.
Taken from the recent ROGUE invitational
30 HSPU SCale reps to 10 or sub DB/KB Strict press; Athletes should look to be able to do 5 reps at desired scale when fresh.
For Time:
2 Rounds
30 Sit-ups
50 Air Squats
30 Sit-ups
EMOM: Alternating Minutes
Min1: Burpees
Min2: Double Unders
*Go until you hit 100 Burpees
“The heart that gives thanks is a happy one, for we cannot feel thankful and unhappy at the same time.
The more we say thanks, the more we find to be thankful for.
And the more we find to be thankful for, the happier we become.
We don’t give thanks because we’re happy.
We are happy because we give thanks.”
― Douglas Wood
AMRAP:
EAT FOOD
Go Back for seconds on your favorites.
Be Thankful.
*Score is total Rounds + Reps
5 Rounds
5 Back Squats
20 Push-ups
20 Jump Rope
Can build to 80%
2×5 @ 80% or 8/10 RPE.
– not for time.
Focus on good squats.
30-20-15-10
DB Snatches (50/35/20)
Box Jump Overs
Cap: 15min
“Louis, I think this is the beginning of a beautiful friendship.” – Rick, Casablanca
15-12-9-6-3:
Push Press [build to 80%]
Calorie Row
Directly Into…
15-12-9-6-3
Pull-Ups
Calorie Row
*Score = Time it takes to complete the workout.
[20 Minute Time Cap]
Push & Pull kind of day.
Focus is being able to hold midline stability in the overhead positions while tired. Keep that core on.
– Athletes should take time on the Push Press and get good quality reps, then pull smooth on the row.
“You’re going to need a bigger boat” ~ Chief Brody, Jaws
Not for time – in 15min
Build to Heavy 1
OR use suggested for
Hoboken Winter challenge
RX:
185/205/225/245/265
105/125/145/165/185
Scale
125/145/165/185/205
85/105/125/135/155
Partner WOD:
8 Rounds
8 Deadlifts
4 Burpees over bar
6 Pistols – Alternating
Partners alternate full rounds until each partner has completed 4 rounds. Deadlifts should be unbroken (205/135, 185/125, 155/115, 135/95, 95/65)
-Go a little lighter on the Deadlift because of the heavier squat cleans.
3 Rounds
50c Row
-rest 2-3min-
4×10
Back Rack Walking Lunge
3×12
Bent Over Barbell Row
Accumulate 3min in plank
“You are never too old to set a new goal, or dream a new dream.” – C.S. Lewis
With Partner:
12 RNDs
15/11c Row
10 Burpees over Bar
5 Thrusters (135/115/95/65)
*You Go – I Go after completed full round
– Athletes will alternate full rounds on this 12 round workout. Each partner will have completed 6 full rounds when finished.
– Athletes should find a pace to complete the full round unbroken knowing they have some rest.
STRATEGY: Threshold workout.
WEIGHT: With a low rep scheme on the Thrusters go for a challenging weight of 5.
400m Run
21 V-Ups
21 Kipping Pull-Ups
400m Run
15 V-Ups
15 Kipping Pull-Ups
400m Run
9 V-ups
9 Kipping Pull-Ups
Monday Cleans & Pistols
4 Rounds
3 Power Cleans + 1 Squat Clean
4 Rounds
10 Burpees + 8 Pistols