Monday, November 22
Warm-up: 10:00 AMRAP@steady pace - :30 runner lunge/side + :30 box stretch + 10 v-ups + 5 strict press w/empty barbell + :30 row, bike, or ski
Strength:
10:00 EMOM for quality -
1 push press + 1 push jerk + 1 split jerk
*Build slowly if possible, ending at a moderate weight, no heavier than 75% 1RM jerk
WOD:
For time -
30 toes-to-bar
400 meter row or ski
20 toes-to bar
400 meter row or ski
10 toes-to-bar
400 meter row or ski
-2:00 rest-
60 toes-to-bar
1200 meter row
*Scale TTB to KTE or v-ups
Accessory:
3x10-12 prone T’s
Tuesday, November 23
Warm-up: 2:00 easy row, bike, or ski followed by 2 rounds with empty barbell - 10 muscle cleans + 10 alt elbow punches + 10 front squats + 10 RDLs
Strength:
In 15:00, build to a heavy power clean single. This is a good time to test your 1RM if desired. If you prefer to stay light/moderate to work on form, complete 3-5 power cleans every :90.
WOD:
3 rounds for time -
50-50-50
Double unders (or 100 singles)
25-25-25
American KB swings (53/35)
12-9-6
Power cleans
*Ascending weight for cleans - 12@135/95; 9@185/105; 6@225/125; scale weight as needed
Accessory:
3x12-14 plank pull throughs (use 1 moderately heavy DB)
Wednesday, November 24
Warm-up: 5-4-3-2-1 ring rows + push-up to pike + pass throughs + single leg glute bridge/side
WOD:
Every 3:00 for 10 rounds -
15/12 calorie bike
Odd sets: 8-10 strict pull-ups
Even sets: 10-12 DB bench press (50/35 or less)
*Scale pull-ups to challenging ring rows; scale reps as needed to assure some rest each round
Accessory:
3x6-8 1-arm bent-over rows/side, :03 concentric tempo (challenging weight)
Thursday, November 25
There will be 1 group training session at 8 am today. Happy Thanksgiving!! 🦃🍁🍽
Warm-up: 10-8-5-4-2 - bootstrappers + wall ball cleans + banded pull-aparts; :30 banded side steps between rounds
WOD:
In teams of 2, 1 person working at a time -
100 wall balls
100 cal row or ski
100 burpees
100 cal row or ski
100 thrusters (95/65)
100 cal row or ski
100 burpees
100 cal row or ski
100 wall balls
*Scaling option - complete 50 reps of everything w/a partner
Accessory:
Be grateful and take naps
Friday, November 26
Warm-up: 3 rounds - 10 single leg hip thrusts/side + 10 banded good mornings + :30 hamstring stretch + :20 HS hold or plank + :30 elevated pigeon stretch
Strength:
15:00 EMOM -
1st: 3-5 deadlift, warming up to WOD weight
2nd: :30-:45 handstand work
3rd: Rest
*Handstand work may include wall walks, HS walks, HS holds, any plank variation
WOD:
8:00 AMRAP -
10 deadlifts (225/155)
3 handstand push-ups, or any push-up variation
*Scale weight as needed
Accessory:
Every :90 x 5 rounds - 10 sit-ups + :10 hollow hold + 10 hollow rocks + :10 hollow hold
Saturday, November 27
Warm-up: 10:00 AMRAP @ steady pace - 10 banded bent over rows + 10 plank-ups + :30 wall sit + :30 quad stretch/side + :30 easy row, bike, or ski
WOD:
“Chelsea”
30:00 EMOM -
5 pull-ups
10 push-ups
15 air squats
*All 3 movements are completed within the minute; score is the total number of rounds completed within 30:00, with the highest score being 30. If you fall behind, turn this into an AMRAP, but only the rounds completed within the minute count toward your score.
Accessory:
Accumulate 1:00 shoulder stretch/side