GET YOUR WOD ON

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS (Time Permitting)

:30 Bike*

10 PVC Pass Through

5 PVC Muscle Snatch

5 PVC Snatch Grip Push Jerk

7 Up-Downs

7 Scap Pull-Ups + 5 Kip Swings*

*Build pace each round (EZ→Mod→Hard)

**RND 2+3 complete 7 Ring Rows + 5 Kip Swings.

Extended Warm-Up – All

EVERY 3:00 x 3 SETS (No Measure)

5 Hang Power Snatches*

Gymnastics Pulling**

*Start at workout weight and build slightly past.

**Gymnastics Pulling Options:

3-5 Up-Down Pull-Ups

3-5 Chest to Bar Pull-Ups

1-3 Bar Muscle-Ups

(No Measure)

Workout – Performance

5 ROUNDS FOR TIME (Time)

21/16 Cal Bike

15 Hang Power Snatch (95/65)

9 Bar Muscle-Ups

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

5 ROUNDS FOR TIME (Time)

15/12 Cal Bike

15 Hang Power Snatch (65/45)

9 Up-Down Pull-Ups

(Score is Time)

KG BB: (30/20)

Partner Workout Option

IN TEAMS OF 2… (Time)

8 ROUNDS FOR TIME*

15/12 Cal Bike

12 Hang Power Snatch (Athlete Choice, Light)

9 Bar Muscle-Ups or Up-Down Pull-Ups

*Complete waterfall style. P1 completes 15/12 Cal Bike while P2 rests. P2 then completes 15 Hang Power Snatches while P1 rests. P1 the completes 9 Bar Muscle-Ups or Up-Down Pull-Ups while P2 Rests. P2 then completes 15/12 Cal Bike and so on.

(Score is Time)

Optional Cool Down

2-3 SETS (No Measure)

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Slow Glute Bridge-Ups*

*Option to place a band or hip circle above knees.

-Rest as Needed b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Alt. Lunge-Lunge-Squat

20 Fast Single Unders + 20 Tall Jump Single Unders

5/5 Staggered Stance Good Mornings

Into…

1 ROUND

5 Muscle Cleans + 5 Power Cleans w/ Empty Barbell

:20 Penguin Jumps*

20 Double Unders or 40 Single Unders

10 Back Squats w/Empty Barbell

*Double Tap the hips twice while in the air

Into…

OPTIONAL MOBILITY ROUND

10 Alt. 90-90 Hip Rotations

10 Calf Raises + 10 Tib Raises

10 Alt. Front Rack Elbow Punches

Workout – Performance

“BOOM. ROASTED” (Time)

EVERY 2:00 x 7 SETS

25 Double Unders*

10 Alt. Front Rack Lunges (135/95)

25 Double Unders*

*Double Under Ninjas should try for ‘Unbroken’ Reps.

-Rest w/ Time Remaining-

(Score is Slowest Set)

*One of Three Turkey Day WOW this week!

KG BB: (60/42.5)

Workout – Fitness

“BOOM. ROASTED (FITNESS)” (Time)

EVERY 2:00 x 7 SETS

50 Single Unders

10 Alt. Front Rack Lunges (95/65)

50 Single Unders

-Rest w/ Time Remaining-

(Score is Slowest Set)

*One of Three Turkey Day WOW this week!

KG BB: (42.5/30)

Post-Workout Skill – All

Back Squat (8-6-4 | 6-4-2*)

*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).

Week 2 of 5

Strength | Wave-Loading Cycle

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

LINE DRILLS*

5/5 Leg Swings (Side-Side)

5/5 Leg Swings (Front to Back)

Hamstring Scoops

Hip Open Gate

Hip Close Gate

High Knees

Butt Kicker

200m Run

*25ft out and jog back

Into..

1 ROUND

8 Up-Down

8 KB Deadlifts

8 Hollow Rocks

Into..

1-2 ROUNDS (Time Permitting)

8 Burpees

8 Russian KB Swings

8 Sit-Ups

Workout – All

“TURKEY TROT” (AMRAP – Rounds and Reps)

AMRAP x 40 MINUTES

200m Run

30 Burpees

400m Run

50 Russian KB Swings (Athlete Choice)

600m Run

60 Sit-Ups

(Score is Rounds + Reps)

*One of Three Turkey Day WOW this week!

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00 Walking Rest or EZ Bike

10 Cat/Cows

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

1 ROUND

50 Jumping Jacks

10-12 Slow Supinated Band Pull-Aparts

8 Alt. Samson Lunges

8 Alt. Groiners (Hold for :10-:15 per side)

Into…

2-3 ROUNDS (Time Permitting)

10 DB Goblet Squats

6/6 Single Arm DB Strict Press*

6/6 Single Arm Ring Rows*

6-8 Scap Pull-Ups*

*RND 2+3 complete 6/6 Single Arm Push Press + 6 Ring Rows + 6-8 Kip Swings.

Extended Warm-Up – All

EMOM x 8 MINUTES (No Measure)

MIN 1 – 5 DB Thrusters*

MIN 2 – :30 Gymnastics Practice**

*Start with Light DB and build slightly past workout weight.

**Gymnastics Options:

(Vertical) Ring Rows

2-for-1 Pull-Ups

Kipping Pull-Ups

(No Measure)

Workout – Performance

“SHAKE YA TAILFEATHER” (Time)

FOR TIME

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

DB Thrusters (50/35)

Pull-Ups*

*Option for Chest to Bars.

(Score is Time)

*One of Three Turkey Day WOW this week!

KG BB: (22.5/15)

Workout – Fitness

“SHAKE YA TAILFEATHER (FITNESS)” (Time)

FOR TIME

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

DB Thrusters (35/20)

Ring Rows*

*Option for Pull-Ups.

(Score is Time)

*One of Three Turkey Day WOW this week!

KG BB: (15/10)

Optional Finisher

2-3 SETS (No Measure)

10-12 Tuck-Up + V-Up*

1:30 Plank Hold

-Rest As Needed b/t Sets-

*1 Rep= 1 Tuck-Up + 1 V-Up.

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

2 SETS

10 Jumping Jack Toe Touches

8 Air Squats

6 Clean Deadlifts

4 Alt. Groiners

into…

2 SETS

10 Broad Jumps

8 Power Cleans

6 Front Squats

4/4 Moose Antlers

Strength – All

Push Jerk (8-6-4 | 6-4-2*)

*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).

Week 2 of 5

Strength | Wave-Loading Cycle

Workout – All

EMOM x 10 MINUTES* (Weight)

1 Power Clean & Jerk

+

2 Front Squats

+

1 Shoulder to Overhead

*Start Moderate and build every other set to a Heavy weight for the complex (5 different weights). Athlete is only allowed one lift attempt per 1:00 interval.

(Score is Weight)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

8/8 Slow Single Leg Glute Bridge-Ups

3/3 Sciatic Nerve Floss

12 Banded Ws*

*Keep elbows tucked at 90-degrees. Pull hands out to the sides, keeping elbows in same position, close to ribs.

-Rest As Needed b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

2 ROUNDS (3:00 CAP)

10/10 Wrist Circles

10 Slow Scap Pull-Ups

10 Alt. Samson Lunges

Into…

TABATA 8 ROUNDS (:20 ON / :10 OFF)*

MVMT 1 – Lunge + Lunge + Air Squat**

MVMT 2 – KB Sumo Deadlift High Pull

*Odd Rounds – Legs, Even Rounds – KB Movement

**You can upgrade to a Suitcase Lunge in the later Rounds

Workout – All

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

100m KB Farmer Carry (Athlete Choice)

10/10 KB Farmer Split Squats

Pulling Option (Athlete Choice)

*Pulling Options…

10 Strict Pull-Ups or Chin-Ups

10 Vertical or Supinated Ring Rows

3,2,or1 Reps of Rope Climbs

(Score is Rounds + Reps)

Post-Workout Strength – All

Bench Press (10-10-10

Narrow Grip Bench Press*)

*Complete 15-20 DB Flyes (Light) on the floor after each set.

(Score is Weight)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

1 ROUND

1:30 Cal Bike

10 Calf + Tib Raises

20 Bunny Hops

10 Sumo Stance Good Mornings

10 Alt. BB Elbow Punches

Into…

2 ROUNDS

:45 Cal Bike

30 Single Unders*

10 BB RDLs

10 BB Upright Rows

*RND2, complete 15 Tall Jump Single Unders.

Strength – All

EVERY 2:00 x 5 SETS* (Weight)

1 Power Clean

+

2 Hang Power Clean

*Start Light-Moderate and end Mod-Heavy.

(Score is Weight)

Workout – Performance

FOR TIME (Time)

50-75-100-75-50*

Double Unders

15-20-25-20-15

Hang Power Cleans (95/65)

*Complete 15/12 Cal Bike after each round. Ex: RND1 = 50 DU + 15 HPC + 15/12 Cal Bike.

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

FOR TIME (Time)

100-150-200-150-100

Single Unders

15-20-25-20-15

Hang Power Cleans (65/45)

*Complete 12/10 Cal Bike after each round. Ex: RND1 = 100 SU + 15 HPC + 12/10 Cal Bike.

(Score is Time)

KG BB: (30/20)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES*

100-150-200

Double Unders

30-40-50

Hang Power Clean (Athlete Choice)

*30/20 Cal Bike after each round. P1 works while P2 rests. Split work as needed. If the final round of 200 DU, 50 HPC, and 30/20 Cal Bike is complete, start back at the beginning.

(Score is Rounds + Reps)

Optional Cool Down

EMOM x 9 MINUTES (:40 ON/ :20 OFF) (No Measure)

MIN 1 – Supinated Bar Hang*

MIN 2 – Olympic Wall Squat

MIN 3 – Calf + Tib Raises

*Feet on ground.

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

(OPTIONAL) MOBILITY PREP 1-2 SETS (TIME PERMITTING)

10 Cat Cows

10 Alt. Groiners

10 Alt. Ankle Rocks from Deep Squat

10 Alt. Squat Reach

Into…

1 ROUND

10 Scap Push-Ups

10 Alt. Lunges

10 WB Front Squats

10 WB Push Press

Into…

2 ROUNDS

8 Push-Ups

8 Alt. Jumping Lunges

8 Wall Balls

Strength – All

Back Squat (10-8-6 | 8-6-4*)

*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).

Week 1 of 5

Strength | Wave-Loading Cycle

Workout – Performance

“YOUR THIGHNESS” (Time)

5 ROUNDS FOR TIME

20 Unbroken Wall Balls (20/14)*

20 Push-Ups

(Score is Time)

*Set of 20 must be performed unbroken. If ball drops or stops before 20 reps completed, athlete must perform 6 Alt. Jumping Lunges then continue to complete their full set.

KG WB: (9/6)

Workout – Fitness

“YOUR THIGHNESS (FITNESS)” (Time)

5 ROUNDS FOR TIME

15 Unbroken Wall Balls (14/10)*

15 Push-Ups

(Score is Time)

*Set of 15 must be performed unbroken. If ball drops or stops before 15 reps completed, athlete must perform 6 Alt. Lunges then continue to complete their full set.

KG WB: (6/5)

Optional Cool Down

FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

1:00/1:00 Empty Barbell Pec Smash

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

PART I) GENERAL WARM-UP (MIN 0-4)

Running Drills…

High Knees

Butt Kicks

Toe/Heel Walk

Quad Stretch to Knee Hug

Straight Leg Kicks

Bear Crawl

Quad Crawl

Into…

PART II) SPECIFIC WARM-UP (MIN 4-10)

AMRAP x 6 MINUTES

100m Run*

8 Alt. Piked Shoulder Tap

:30 Sit-ups

8 Push-up to Pike

:30 Plank Hold (option for side plank / reverse plank)

*Add 50m every round

Workout – All

AMRAP x 20 MINUTES (No Measure)

200m Run*

25 Sit-Ups

*Increase Run by 200m each round. Ex: RND1= 200m, RND2= 400m, and so on.

(No Measure)

Post-Workout Skill – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Practice Handstand Skill*

*Handstand Options…

Wall/ Box Handstand Hold

Freestanding Handstand

Handstand Walking

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS (Time Permitting)

12/10 Cal Row

10 Alt. Box Step-Overs

10 Ring Rows

10 Scap Pull-Ups

10 Hollow Body Rocks

Extended Warm-Up – All

2 SETS FOR QUALITY (No Measure)

1:00 Row (Mod Pace)

10 Box Jump Overs (Athlete Choice)

5 Chest to Bars*

-Rest 1:30 b/t Sets-

*Option for Pull-Ups or Ring Rows.

(No Measure)

Workout – Performance

EVERY 8:00 x 3 SETS (Time)

50/40 Cal Row

40 Box Jump Overs (24/20)

20 Chest to Bar Pull-Ups

-Rest w/ Time Remaining-

(Score is Slowest Set)

Workout – Fitness

EVERY 8:00 x 3 SETS (Time)

50/40 Cal Row

30 Box Jumps (20)

20 Pull-Ups*

-Rest w/ Time Remaining-

*Option for Ring Rows.

(Score is Slowest Set)

Optional Cool Down

1-2 SETS FOR QUALITY (No Measure)

200m Cool Down Walk

10 Cat/Cows

5 Bodyweight Jefferson Curls

-Rest as Needed b/t Sets-

(No Measure)