WORKOUT OF THE DAY – FITNESS

11/30/21 - Tuesday

3 Rounds:
8/Side Alt. Opposite arm/leg Weighted Deadbugs @30X1
8 Goat Bagger Swings @31X1
20 sec/side Side Star Plank (Sub Normal Side plank)
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6 Sets – New Set Every 4 min
250/225m Row -or- 500/450m AB -or- 200m Air Runner
3 Wall-walks
12 Anchored Toes-to-Bar
18 Wallballs

11/29/21 - Monday

4 Sets – New Set Every 2:30
4 Front Squats + 8 Back Squats *Same Weight 12 total reps/set
8/arm SA DB Shoulder Press @21X1
20s Chin-over bar Hold
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7 min AMRAP
6 KB Sumo-Deadlift Hi-pulls
5 Burpees
4 Dumbbell Power Cleans
3 Dumbbell Thrusters

11/27/21 - Saturday
“THE RODBRO” Memorial WOD
In teams of 2, with only 1 partner working at a time, complete the following for time:
43 Med Ball Box Step-up Buy-in
11 Rounds *Partners Alternate Tasks
6 KB Sumo-Deadlift Hi-pulls
20 Wallballs
21 Russian Kettlebell Swing
***
For Example:
P1 – 6 Sumo-Deadlift Hi-pulls
P2 – 20 Wallballs
P1 – 21 Russian Kettlebell Swing
P2 – 6 Sumo-Deadlift Hi-pulls
P1 – 20 Wallballs
P2 – 21 Russian Kettlebell Swings

11/26/21 - Friday

2 Rounds:
10-12 Double DB Single-Leg RDL + Rev. Lunge Each Leg
10-12 SA DB/KB Press + 5-6 Windmills @2121 Each Arm
+
4 Sets – New Set Every 2:30
8 Thrusters
10-12 Sumo Deadlift Hi-pulls
30-40 sec Goblet Wall Sit Hold
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For Time:
10-8-6-4-2 Dumbbell Ground-to-Overhead
2-4-6-8-10 Jumping Pull-ups
10 Kettlebell Swings Each Round

11/25/21 - Thursday

HAPPY THANKSGIVING!
5k Run

11/24/21 - Wednesday

2 Rounds:
6 Double DB Single-Leg RDL + Rev. Lunge Each Leg
6 SA DB/KB Press + 3 Windmills @2121 Each Arm
+
5 Sets – New Set Every 2:30 min:
5 Thrusters *Build to 5RM
8 Sumo Deadlift Hi-pulls
30 sec Goblet Wall Sit Hold *Max Hold Last Set
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10 min AMRAP
6 Alt. SA Devils Press
12 Alt. Goblet Rev. Lunges
18 AbMat Sit-ups