Mobility & Activation
Standing Hamstring Side-Bend x 30 seconds per side
into …
Banded Hamstring Pulse x 30 seconds per side
Bear Crawl with Wrist Stretch x 30 seconds
Rockettes x 10 reps
Warm-Up Prep
Two rounds at 70-80% effort of:
10/7 Calorie Bike OR 200 Meter Jog
10 Empty Barbell Good Mornings
20 Seated Horizontal Banded Rows
30 Banded Hamstring Curls (light resistance)
60 second Plank Hold from Elbows
100-Foot Sandbag Bearhug Carry (slow pace)
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Deadlift x 1 rep
Sets 1-2: 80% of 1-RM
Sets 3-4: 85% of 1-RM
Set 5: 90% of 1-RM
B.
“12 Days of Thankfulness”
35-54:
1 250 Meter Row
2 Muscle-Ups (Ring or Bar)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lbs)
55+:
1 250 Meter Row
2 Ring-Dips or Stationary Dips
3 Dumbbell Thrusters (35/20 lbs)
4 Burpee Box Jumps/Step-Ups (24/20″)
5 Dynamic Push-Ups
6 Chin-Over-The-Bar Pull-Ups
7 Kettlebell Swings (16/12 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 35/20 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (35/20 lbs)
11 Stationary Dips
12 Man-Makers (35/20 lbs)
Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
Post your time, but it’s not our primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun. Adjust the loading and/or movements if needed.
Athlete Notes:
Today’s a great day to be thankful! Every year we put you guys through this workout. There’s no strategy, and really we don’t care all too much about scores. What we do care about is that you get with some friends and enjoy this workout together and be thankful that our fitness allows us to call things like this “fun”.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Single-Leg Posted RDL x 8-10 reps per leg
Rest 15 seconds
Band Pull-Throughs x 15 reps @ 20X1
Rest 15 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 60 seconds
B.
For movement quality and muscle activation:
50 Banded Good Mornings
60 Banded Biceps Hammer Curls
70 Banded Hamstring Curls
Keep a steady pace with a light band.