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Accessory

3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes


Conditioning ACDC

Workout For Time: 50 Deadlifts (95/65) 35 Hang Power Cleans (95/65) 20 Bar Facing Burpees 35 Hang Power Cleans (95/65) 50 Deadlifts (95/65)

*if it’s raining here is a no barbell option

For Time: 50 Kettlebell Deadlifts 35 Kettlebell swings 20 Burpees 35 Kettlebell swings 50 Kettlebell Deadlifts

8 views

Midline

3 Rounds

:45 each exercise

- Penguins

- Candlestick Roll to Jump

- Superman Snow Angels

- Plank Jacks


Conditioning

Fast and Furious

3 Sets (1 Set Every 6:00) 100m Run 10 Burpee Box Jump Over (24/20) 100m Run 10 Burpee Box Jump Over (24/20)


No Equipment Conditioning

Fast and Furious Bodyweight

3 Sets (1 Set Every 6:00) 100m Run 15 Burpees 100m Run 15 Burpees

15 views

Turkey Day Bonus WOD


10 Rounds (5 rounds each!) *Alternate rounds with a partner* 10 Burpees 15 Air Squats OR Goblet Squats 20 Ground to Overhead (Plate OR Dumbbell) **If you don't have a partner, complete 5 rounds with 1:1 rest between rounds.


Accessory

3 Rounds: 15 Bent Over Dumbbell Rows (Each Side) 10 Tempo Goblet Squats (5 second negative, stand up fast)

31 views

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