Warm Up
General Dynamic Flex

Activation
Slide board series

WOD
Teams of 3, split reps however you want
For Time
100 Cal Row
75 Box Jump overs 24/20
50 Deadlift 135/95
100 Cal Row
75 Box Jump overs 24/20
50 Hang Power Clean 115/80
100 Cal Row
75 Box Jump over 24/20
50 Thrusters 95/65



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Warm Up
General Dynamic Flex

Activation
Coach's Choice

Strength
Deadlift 
5-5-5-5-5

WOD
:40 seconds on :20 off for 12 minutes
Med Ball Sit Ups
Glute Bridge
Forearm plank hold
Banded good mornings


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Warm Up
General Dynamic Flex

Activation
Coach's Choice

Strength/Skill
Weakness work. This is your time to take 15-20 minutes to work on YOUR weakness. This could be anything. Mobility, Skills, Strength, etc. Everything is on the table, however please stay away from deadlift as we will be deadlifting tomorrow!

Coach's note- If class is bigger than 5-7.. have one half of the class to the WOD and the other class do their weakness work and then swap.

WOD
21-18-15-12-9-6-3
Cal Row
Strict Press 75/55

*Don't scale up, this should be light and needs to be a strict press.


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Warm Up
Hip Mobility
General Dynamic Flex

Activation
Bottom of squat KB hold
Lateral Lunge
Jump Rope

Strength
Back Squat 4x10

WOD
AMRAP 15
100ft Walking Lunge
50 Double Unders
20 Burpee


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Warm Up
General Dynamic Flex

Activation
Coach's Choice

Strength
Ring/Box Dip 5x8-10
+
Ring Push Ups

WOD
For Time
15 DB Push Press 50/30
10 Power Cleans 175/115
100 Double Unders
10 Power Cleans
15 DB Push Press


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Warm Up/Activation
General Dynamic Flex
+
TRX + Core series

WOD
"Filthy 50"
For Time
50 Box Jump 24/20
50 Jumping Pull Up
50 KBS 35/25
50 Walking Lunge
50 T2B
50 Push Press 75/55
50 Superman
50 Wall Ball 20/14
50 Burpees
50 DU's


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HAPPY THANKSGIVING! ENJOY THE DAY WITH LOVED ONES AND LET YOUR BODY RECOVER!

Warm Up
General Dynamic Flex

Activation
TRX Snow Angels
Snap Push Up
Hollow Rock

WOD 1
3 rounds
20 Pull Up
30 Push Up
Rest 3:00 between rounds

WOD 2
2k Row Time Trial :)


Rest until fully recovered before hitting workout #2. You may do workout #2 before workout #1 if you'd like.

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Warm Up
General Dynamic Flex

Activation
Partner Games

WOD
"Rock, Paper, Scissors"
Teams of 3

AMRAP 7
Back Squat
50 reps @ 95/65
50 reps @ 135/95
AMRAP reps @ 165/115
*One athlete works at a time

REST 3:00

AMRAP 7
Push Press
50 reps @ 95/65
50 reps @ 135/95
AMRAP reps @ 165/115

REST 3:00

AMRAP 7
Hang Power Clean
50 reps @ 95/65
50 reps @ 115/85
50 reps @ 135/95


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Warm Up
General Dynamic Flex

Activation
Crossover Symmetry
Coach's shoulder mobility

Strength
Power Snatch
2-2-2-2

WOD
4RFT
800m Run
50ft Walking Goblet Lunge 50/30
10 DB Snatch 50/30



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