8 Minute EMOM:
1 Power Snatch + 1 Hang Snatch
*The focus of the EMOM is technique. Increase weight as desired & as able.

Complete the Following:
3 Minute Time Cap:
500/450 meter Row
AMRAP Hang Snatch (95/65)
*Rest 3 minutes
3 Minute Time Cap:
500/450 meter Row
AMRAP Box Jumps (24/20)
*Rest 3 minutes
3 Minute Time Cap:
500/450 meter Row
AMRAP Push Press (95/65)
*Rest 3 minutes
3 Minute Time Cap:
500/450 meter Row
AMRAP Sit-ups

Happy Planksgiving!
Plank Tabata: front plank, R side plank, L side plank, reverse plank (repeat)

Back Squat
8 @ 65%
8 @ 70%
6 @ 75%
6 @ 80%
4 @ 85%

Bench Press
10 @ 50%
10 @ 50%
10 @ 50%
8 @ 60%
8 @ 60%
6 @ 70%

7 Minute Burpee Test

Happy Planksgiving!
Plank Tabata: front plank, R side plank, L side plank, front plank (repeat)

Double Under Tabata

“Helen”
Complete 3 Rounds for Time:
400 meter Run
21 Kb Swings (50/35)
12 Pull-ups

Happy Planksgiving!
Plank Tabata: front plank, R side plank, L side plank, front plank (repeat)

Endurance WOD (7:45a)
Four 5 minute rounds for max reps at each station:
From 0:00-2:00, Run 200 meters then Double Unders
From 2:00-3:00, Db Push Jerks (40/30)
From 3:00-4:00, Pull-ups
From 4:00-5:00, Db Hang Squat Cleans (40/30)
*There is a ”rest” for 5 minutes between rounds, but the athlete must complete an 800 meter Run or Row during the “rest”.

Community WOD (10:00a)
20 Minute AMRAP:
200 meter Run
20 Double Unders or 40 Singles
5 Db Hang Power or Squat Cleans
5 Db Push Press or Jerks
200 meter Row

Happy Planksgiving Day #4
Plank Tabata: any style

Front Squat
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
4 @ 80%

Bench Press
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 80%
2 @ 85%
2 @ 85%
2 @ 85%

Complete for Time:
400 meter Row
40 Plate Ground to Overhead (45/25)
40 Russian Twists (45/25)
40 Hollow Rocks

Happy Planksgiving Day #3
Plank Tabata: any style

10 Minute EMOM:
Odd Minutes: 30 seconds of an Isometric Wall Sit
Even Minutes: 30 seconds of a Plank, any style (Happy Planksgiving Day #2)

10 Rounds of:
30 seconds of Burpees for max reps
*30 seconds of rest
30 seconds of Db Box Step-ups for max reps (40/30) (20” box)
*30 seconds of rest

Run an aerobic mile as a warm-up

“Nicole”
20 Minute AMRAP:
400 meter Run
Max reps Pull-ups

Happy Planksgiving Day #1
Plank Tabata: any style

Back Squat
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%

Bench Press
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 80%
2 @ 85%
2 @ 85%
2 @ 85%

5 Minute AMRAP:
10 Goblet Squats (50/35)
10 Kb Swings (50/35)
10 Mountain Climbers

“Isabel Practice”
10 Minute EMOM:
2 Snatch (135/95)

“Grace Practice”
10 Minute EMOM:
2 Clean & Jerk (135/95)

Core Superset
3 Rounds of:
10 Barbell Glute Bridges
10 Barbell Roll-outs

Endurance WOD (7:45am)
Complete for Time:
800 meter Run
31 Jack O’ Lantern Swings (50/35)
31 Goblin Squats (50/35)
31 Devilish Burpees
31 Vampire V-ups
31 Ghoulish Calorie Row
31 Monster Makers (30/20)
200 meter Zombie Plate Walk (25/10)
*Costumes Encouraged!

Community WOD (10:00am)
31 Minute AMRAP:
10 Jack O’ Lantern Swings
10 Goblin Squats
10 Devilish Burpees
10 Vampire V-ups
10 Ghoulish Calorie Row
10 Monster Makers
100 meter Zombie Plate Walk