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GW
STRETCH JUMPROPE 2 MIN UPPERBODY PUSH UP TO T-PLANK SEATED ROPE CLIMBS KBELL FARMERS CARRY MED BALL SLAMS SPLIT STANCE DUMBELL SNATCHES LOWERBODY BANDED LATERAL STEPS CONE DOUBLE JUMPS BELLY SPRINTS GOBLET SQUATS W/ 2 SEC PAUSE REVERSE LUNGES CORE SIT UP DB PRESS PLANK AND ROW WEIGHTED SCISSORS SHOULDER TAPS PLANK UP DOWN'S 40 SEC ON- 20 SEC REST 2 ROUNDS EACH STATION 1MIN RETS BETWEEN ROUNDS
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THANKSGIVING DAY WORKOUT
GOBLER GAUNTLET 2019 WARM UP GW JUMPING JACKS AIR SQUATS TOE TOUCHES JOG IN PLACE PLANK 30 SECONDS EACH STRETCH 10 STATIONS WORK TIME 3 MIN ON - 1MIN REST AT 3-2-1 , FIRST STATION AND CLOCK STARTS WITH 1 TEAMMATE SPRINTING TO ROWER TO BEGIN 1) MAX CALORIE ROW 2) MAX REP BOX JUMP PULL UPS 3) MAX REP KBELL SWINGS 25/35LBS 4) MAX REP MED BALL SLALOM RELAY @ 10LBS 5) MAX REP TIRE FLIPS 6) MAX REP BARBELL THRUSTERS 35/55 LBS 7) MAX REP TEAMMATE WHEEL BARREL RACE 8) MAX REP DUMMY BAG DRAG 9) MAX REP WEIGHTED DOMINO SIT UPS@ 10 LBS 10) MAX REP BURPEE BROAD JUMPS EACH TEAM MUST KEEP A "CONTINUOUS" COUNT FOR EACH STATION AND THEN TELL THE JUDGE WHAT THE TEAM SCORE IS AT THE END OF EACH ROUND ON THE SOUND OF THE REST BELL TEAM WITH THE HIGHEST TOTAL REP COUNT WILL WIN IN THE EVENT OF A TIE ,THE TIE BREAKER WILL BE A BEST ( 2 OUT OF 3) TUG-O WAR ALL DETAILS AND RULES OF THE WORKOUT WILL BE EXPLAINED IN THE AM PRIOR TO START GW
STRETCH WARM UP AGILITY LADDER SPRINT SCISSOR JUMPS 2 IN 2 OUT SKIERS ICKY 1 MIN ON- 30 SEC REST EACH STRENGTH WORK LAND MINES 5 X 8 EACH ARM ROTATING LAND MINES (LEFT TO RIGHT EQUALS 1 REP) 5 X 6 CONDITIONING 1 WALL TO WALL RUN 10 ALTERNATING DUMBELL SNATCHES 10 GOBLET SQUATS W/ SAME DUMBELL 3MIN ON- 1 MIN REST 3 ROUNDS GW
DYNAMIC STRETCHES WARM UP SHUTTLE RUN PLANK 30/30 x3 EACH STRENGTH WORK GET UP SIT UPS 4 X 8 EACH ARM SINGLE ARM KBELL SQUATS 4 X 6 EACH ARM CHOOSE KBELL WEIGHT THAT GIVES YOU BEST RANGE OF MOTION AS WELL AS UNBROKEN SETS CONDITIONING 30 DU’S OR 60 SINGLES 8 POWER CLEANS (ADVANCE 95/135 INT 75/115 BEGINNER SCALE ACCORDINGLY) 6 BOX STEP OVERS 4 HR PUSH UPS 12 MIN AMRAP GW
DYNAMIC STRETCHES WARM UP JUMPING JACKS UP DOWNS W/ BUMPER PLATE TOE TOUCHES PLANK 40/20 x2 STRENGTH WORK EMPTY BAR 5 RDL’S 5 DEADLIFTS 5 WEIGHTED GOOD MORNINGS 5 FRONT SQUATS FRONT SQUATS 5x5 55-75% CONDITIONING DEADLIFTS BAR FACING BURPEES 2,4,6,8,10,12... etc 10 MIN AMRAP GW
PVC MOBILITY METCON 1 AGILITY LADDER SPRINTS SCISSOR JUMPS HOP SCOTCH SKIERS 2 IN - 2 OUT 1 MIN ON- 30 SECOND REST STRENGTH WORK STRICT PRESS 5 X 8 START LIGHT BUT ADD WEIGHT EACH SET GOAL IS TO BE ABLE TO DO ALL 5 SETS UNBROKEN METCON 2 10 KBELL SWINGS 1 RUN WALL TO WALL EMOM - 8 MIN 1 MIN REST 10 WALL BALLS 1 WALL TO WALL RUN EMOM- 8 MIN GW
STRETCH WALL TO WALL RUN 30/30 X 3 UPPERBODY TEMPO PUSH UPS - 3 SECONDS SPLIT STANCE REVERSE KB PRESS MED BALL TRICEP TOSS DUMBELL SNATCHES SANDBAG OVER THE SHOULDER TOSS LOWERBODY SANDBAG SQUATS BUMPER PLATE STRADDLE HOPS SQUAT THRUST TO BROAD JUMP JUMPROPE LATERAL SHUTTLE RUNS CORE MED BALL MOUNTAIN CLIMBERS MED BALL KNEE TUCKS WEIGHTED SCISSOR KICKS MED BALL 90 DEGREE CRUNCH MED BALL HOLLOW HOLDS 40 SECONDS ON - 20 SECOND REST 2 ROUNDS EACH 1 MIN REST BETWEEN ROUNDS THROW BACK THURSDAY WORKOUT
GW STRETCH / WARM UP 9 MIN AMRAP 9 WALL BALLS 9 SPRINTS W/ MED BALL 9 MED BALL SQUAT THRUST 3 MIN REST 6 MIN AMRAP 6 MED BALL SLAMS 6 MED BALL PUSH UPS 6 MED BALL SIT UPS 3 MIN REST 9 MIN AMRAP 8 PUSH PRESS 65/95 6 BURPEES 4 FRONT SQUATS 3 MIN REST 6 MIN AMRAP 3 POWER CLEANS 65/95 2 ROPE CLIMBS OR 3 SCALED SEATED ROPE CLIMBS 1 HSPU OR WALL WALL OR 2 HR PUSH UPS 3 MIN REST CASH OUT 5 MIN PARTNER ROW FOR METERS W
PVC MOBILITY INCH WORMS/ BROAD JUMPS- 30/30 X 3 METCON 1 10 DU'S OR 20 SINGLES 10 BOX STEP UPS EMOM- 5 MIN STRENGTH WORK 3 POS SNATCH GRIP 5 POWER SNATCHES 5 OH SQUATS BAR COMPLEX 1 SNATCH 1 OH SQUAT 5X5 START AT 60% METCON 2 8 WALL BALLS 10 DEADLIFTS 95/ 135 12 WEIGHTED SIT UPS 14/ 20# 10 MIN AMRAP GW PVC MOBILITY METCON 1 WALKING KB SWINGS PLYO JUMPS INCH WORMS PLANK 20 SEC EACH - 1 MIN REST 2 ROUNDS STRENGTH WORK RDL'S 4 X 8 BENT OVER ROWS 4 X 8 KEEP WEIGHT WHERE YOU CAN GO UNBROKEN EACH SET WITH GOOD FORM METCON 2 8 PUSH UPS 10 FRONT SQUATS 65/95# 12 SIT UPS 10 MIN AMRAP GW
DYNAMIC STRETCHES WARM UP TRIPLE BROAD JUMPS JUMPING JACKS DUCK WALKS HOLLOW HOLD 30/30x2 STRENGTH WORK BACK SQUATS W/ 3 SEC PAUSE AT BOTTOM 5x4 55-75% CONDITIONING 10 G2OH ADV: 25/45 10 ALT OH WEIGHTED LUNGES 10 MIN EMOM GW
10 SWING KICKS DYNAMIC STRETCHES WARM UP 10 PLYO JUMPS 10 HOLLOW ROCKS 10 KBELL SWINGS 3 ROUNDS STRENGTH WORK STRICT PRESS 5 X 6 60-80 % CONDITIONING' 30 DU'S OR 60 SINGLES 10 DUMBELL SNATCHES 35/50# 10 SQUAT THRUST 10 PULL UPS / RING ROWS 3 MIN ON- 1 MIN REST 3 ROUND AMRAP GW
DYNAMIC STRETCHES WARM UP JUMPING JACKS RUN IN PLACE TOE TOUCHES AIR SQUATS 40 X 20 X 1 UPPERBODY- W/ MED BALL G2OH PUSH UPS 1/4 SQUAT PRESSES SLAMS SHOULDER TO SHOULDER PASSES LOWERBODY- W/ MED BALL SQUATS TOE TAPS LUNGES PLYO JUMPS SQUAT JACKS CORE - W/ MED BALL 90 DEGREE CRUNCH HOLLOW TOSS RUSSIAN 1/2 TWIST PLANK JACKNIVES 40 SECONDS ON - 20 SECOND REST 2 ROUNDS EACH W/ 1 MIN REST BETWEEN ROUNDS GW
DYNAMIC STRETCHES WARM UP SHUTTLE RUN - 20 SEC BROAD JUMPS - 20 SEC PLANK - 20 SEC REST 20 SEC 3 ROUNDS STRENGTH WORK DEADLIFTS 5 X 8 START AT 50% CONDITIONING 15 KBELL SWINGS 10 BOX STEP UPS 5 PUSH UPS 10 MIN AMRAP GW
DYNAMIC STRETCHES WARM UP AGILITY LADDER SPRINT SCISSORS SKIERS ICKY DOUBLE JUMP SQUAT STRENGTH WORK SINGLE LEG RDL’S W/ KBELL 10-8-6-4 GET UP SIT UPS 4x8 EA. ARM CONDITIONING 10 PUSH PRESS 10 LATERAL BURPEES OVER THE BAR 2 WALL TO WALL RUNS 5 MINS ON - 1 MIN REST 2 ROUNDS |
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January 2022
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