Thursday November 5, 2026

Warmup

2 laps or 1:30 bike/row

Knee pulls (down)

Quad pulls (back)

5 no pushup burpees

High knees (down)

Butt kicks (back)

10 air squats + 5 squat jumps

High toe touch (down)

Low toe touch (back)

5 inchworms + pushup

10 kip swings

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch 1:00/side

Skill/Strength

1.      Max Vertical Jump (onto a box or plate, or over a PVC, or over a parallette, etc.)

2.      Max Broad Jump

3.      Turkish Getups

Cycle through a few times. 

Be careful on the vertical jump – use the soft box, or place a PVC pipe on top of a box and jump over that. 

Turkish getup should be light to moderate. 

WOD

6 rounds:

Pullups 5/10/15/15/10/5

Burpees 15/10/5/5/10/15

You must also run 12 laps (1 mile) at any point during the WOD, which may be performed at any time and partitioned as desired.  For example, you can run 2 laps before or after each round.  Or you can run a mile straight through at the beginning, end, or any other time. 

If it’s too dark or cold to run, you may do these instead, partitioned as desired:

1.      Row 150m for each lap (1800m total)

2.      Bike 8/6 cals for each lap (96/72 total)

3.      Carry (KB or sandbag, mix and match) 5 laps

F:  ring rows; reduce reps/run

P1:  as written

P2:  jumping pullups

C:  increase reps to 9/15/21/21/15/9 (pullups) and 21/15/9/9/15/21 (burpees)