Warm up / Preparation:
- Run a bit (400ish)
- Skip a bit (1-2 min)
- Shoulder ROM: partners, Full ROM toe touches, twisted cross, thread the needle, wall stretch, etc
- Hip ROM: leg swings, grapevine, squat hops/walk steps
- A skip and C skip
- Stretch, bands, rollers, etc
6-course Thanksgiving Meal WOD
- Breaking out an old favourite before the long weekend. Have fun, try to work with someone you haven’t worked with before.
- Each group/team member completes ALL reps. The reps are not to be split among the entire group/team BUT you can trade off (ex: 3 x 10 hang cleans, taking turns with the same bar)
- Get a partner (or two or three).
- Go through the “meal” in order, making your choices as you go.
Jump Course
Choose One:
100 Double Unders
300 Single Unders
Squat Course
Choose One:
30 Hang clean
30 Thrusters (modify to push press if necessary)
Pulling Course
Choose One:
30 Modified Pull Ups
15 Strict Pull Ups
25 Inverse Leibert Rows (with exercise ball for challenge)
Full Body Power Course
Choose One:
50 Wall Balls
75 Kettlebell Swings
Tire You Out Course
Choose One:
1000m Row
800m Run
Dessert/Whine Course
Choose One:
50 Burpees
50 Burpees
Ticket to the long weekend:
- 50 reps (combined) of any ab exercises of your choice.
Notes:
So far I’ve loved the course and can’t wait to experience the remainder of it. So far I have excelled in most of the lower body exercises and done worse on the upper body exercises.
In the coming months I am looking forward to trying to beat my current records that I’ve set. I think it’ll be very fun and challenging at the same time. I’m also very excited for the end of the semester where I will know how I’ve progressed this semester.
Over the weekend I can stretch to help my body recover, and also I can run or bike to help my body recover.
Brett's Fitness Blog 