Monday, 11/30
Warm up: 3 rounds - 10 bootstrappers + 4 back squats + 5 burpee broad jumps + 10 scap pull-ups + 10 kip swings
Strength:
In 14:00, complete the following:
6x4 Back squats, with :03 pause at the bottom (moderate weight, or 65-70% 1RM)
WOD:
For Time:
50 Wall balls
40 Toes-to bar
30 Cal row
20 Burpees over rower
10 Bar muscle ups or chest-to-bar pull-ups, or 20 pull-ups or ring rows
Accessory (optional):
Max effort plank, unbroken (try to beat time from last week)
Tuesday, 12/1
Warm up: 3 rounds - 15 banded lat pull-downs + 5 cleans pulls + 5 cleans high pulls + 5 muscle cleans + 10 sit-ups
Strength:
In 14:00, build to a heavy power clean and jerk single, or stay light and work on form
*Complete 10 v-ups between lifts
**If staying light, turn this into an EMOM of 1) 3-5 clean and press 2) 10 v-ups
WOD:
10:00 AMRAP:
2 Hang power cleans (135/95 or 95/65)
2 HSPU
4 Hang power cleans
4 HSPU
*Continue pattern until time
Accessory (optional):
Accumulate 50 anti-rotational banded presses/side
Wednesday, 12/2
Warm up: 3 rounds - :30 banded side steps + 5 inch worms w/push-up + 30 single unders + 10 alt reverse Samson’s
Strength:
12:00 EMOM:
1st: 8 alt renegade rows
2nd: :30 weighted flutter kicks
WOD:
4 rounds for time:
21 Double unders, or 42 singles
15 Deadlifts (225/155)
9 Bike calories
Accessory (optional):
Accumulate 50 rotational banded punches/side
Thursday, 12/3
Warm up: 3 rounds - 10 pvc pass throughs + 10 jumping squats + 10 pvc around the worlds + 5 muscle snatches + 4 OH alt lunges
Strength:
In 14:00, work to complete 4-5 rounds of the following:
5 Front squats (moderate weight or 65% 1RM)
5 Strict toes-to-bar or leg raises
WOD:
From 0-5 min-
800 Meter row or ski
Max power snatches
2:00 rest
From 7-11 min-
600 Meter row or ski
Max overhead squats
2:00 rest
From 13-16 min-
400 Meter row or ski
Max front rack reverse lunges
*All barbell movements 95/65
Accessory:
Accumulate 30 DB external rotations/side
Friday, 12/4
Warm up: 5 rounds - 5 bench press (build toward 60% 1RM) + :30 chest opening stretch + :30 t-spine stretch + 5 hand release push-ups
Strength:
Every :90 for 5 rounds:
1st: 3-5 bench press, building each round if possible
2nd: :45 banded glute bridges
WOD:
For time:
10-9-8-7-6-5-4-3-2-1
Strict pull-ups
20-18-16-14-12-10-8-6-4-2
Push-ups
30-27-24-21-18-15-12-9-6-3
Kettlebell swings
Accessory (optional):
2:00 pigeon stretch/side
Saturday, 12/5
Warm up: 3 rounds - 10 kipping knees to elbow + 5 thrusters w/light DBs + 5 burpee broad jumps + 20 alt step-ups
Strength:
10:00 EMOM:
1st: :30 weighted plank
2nd: 40 m uneven Farmers carry
WOD:
For total time:
30 Thrusters (95/65 or 75/45)
20 Toes-to-bar
10 Box jump overs
2:00 Rest
30 Toes-to-bar
20 Box jump overs
10 Thrusters
2:00 Rest
30 Box jump overs
20 Thrusters
10 Toes-to-bar
Accessory (optional):
Accumulate a 2:00 weighted wall sit