Mobility, Activation and Warm-Up
Easy 300 Meter Row into …
Med-Ball Warm-Up
Bear Hug Med-Ball Walk x 100′
and then …
Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Med-Ball Hamstring Curls x 10 reps
and finish with …
400 Meter Run with Med-Ball
Deadlift Progressions
Every 90 seconds for 9 minutes (6 sets):
Deadlift x 3 reps @ 65%
Please focus on speed as you pull from the floor, then reset at the bottom (no touch and go)
“12 Days of Thankfulness”
35-54:
1 250 Meter Row
2 Muscle-Ups (Ring or Bar)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lbs)
55+:
1 250 Meter Row
2 Ring-Dips or Stationary Dips
3 Dumbbell Thrusters (35/20 lbs)
4 Burpee Box Jumps/Step-Ups (24/20″)
5 Dynamic Push-Ups
6 Chin-Over-The-Bar Pull-Ups
7 Kettlebell Swings (16/12 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 35/20 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (35/20 lbs)
11 Stationary Dips
12 Man-Makers (35/20 lbs)
Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
Post your time, but it’s not our primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun. Adjust the loading and/or movements if needed.”
Core Accessory Work
Three sets of:
Prone Elbow Plank Hip Drops x 30 seconds (in a prone elbow plank, drop hips to one side to touch the floor, bring back to neutral, then drop hips to the other side to touch the floor)
Rest 15 seconds
V-Ups x 30 seconds
Rest 15 seconds
Optional Additional Work Sessions
*Please choose to perform only those optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.
Optional Mixed Modality Aerobic Session
35-54:
Five sets of:
10 Burpees
24/18 Calorie Assault Bike
50′ Sled Push
Rest 2 Minutes
55+:
Five sets of:
10 Burpees
20/14 Calorie Assault Bike
50′ Sled Push
Rest 2 Minutes
Please choose a weight that allows you to complete the sled push without stopping.
DMA
DL DONE @ 315……..
AFTER ONLY HAD TIME FOR 2500 ROW
Thanksgiving but with 135# barbell for lunges & ring mu. Did this one with Jared. 52:23
MAW done
Deadlifts and Core later today.
12 Days of… in 63:57 min, always a challenge.
Row around 1:03-1:05
BMU singles in the garage
Thruster UB
BBJO felt good
HSPU UB
CTB kipping UB
KBS UB
DB snatches UB
TTB UB
Lunges UB
Ring dips 6/5, 5/6
Man-makers ?
Still have a cold so felt quite slow.
I did the optional yesterday, just to move, with my boys. Ended up not being able to push the sled on the asphalt, so weird but I would not move even if we unloaded it. I did air squats instead.
DL 185#
Partner 12 days of thankfullness 37 ish minutes. Fun day
DMA done
A. DL at 195
B. Wod 59:34. Oh those manmakers! Did rMUs
MAWU) done
DL) done EMOM @ 285#
Condo) done, had to use a sundial to time
No time for anything else. Also hands tore on rd of 12 to 1 🙁