Monday, November 21
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to 70% 1RM or moderate weight) + tempo ring rows + alt Cossack squat (no weight) https://youtu.be/nqRp-MtWIdY
Strength:
Every :90 for 8 rounds (12:00) -
3-5 back squats @ 70% 1RM, or moderately heavy weight
WOD:
20:00 EMOM -
1st: 12/9-15/12 cal bike
2nd: 5 DB cleans + 5 DB thrusters + 5 burpees (2 @ 50/35 or 40/20)
3rd: 10 box jumps or alt step-ups + max pull-ups or ring rows
4th: Rest
Accessory:
40 m banded x walk/side https://youtu.be/RyJonI6zQaE
Tuesday, November 22
Warm-up: 3 rounds - 10 banded good mornings + 8 muscle snatch (empty barbell) + 6 overhead or front rack lunges (empty barbell) + :30 jump rope
Strength:
In 12:00, work to complete 3 sets of the following (:90 rest between sets) -
16-20 alt barbell overhead lunge or front rack lunge (95/65 or 65/35)
WOD: (20:00)
10 rounds (1:00 on/1:00 rest) -
8-10 hang power snatch (95/65 or 65/35)
Max double unders or singles
Accessory:
Accumulate 75-100 banded rows
Wednesday, November 23
Warm-up: 3 rounds - 12 banded forward raises + 10 banded pull-aparts + 8 pass throughs + 6 Tate press, light weight https://youtu.be/qyu9ZxQ1xvg
Strength:
In 15:00, superset the following for 3 rounds @ challenging weight (:90 rest between rounds) -
8-10 tate press https://youtu.be/qyu9ZxQ1xvg
8-10 DB overhead tricep extensions
6-8/side 1-arm hollow body KB press https://youtu.be/Zb9sHRMqg5g
WOD:
16:00 AMRAP -
2, 4, 6, 8, 10….
DB bench press (2 @ 50/35 or 35/20)
Toes-to-bar, knees-to-elbow, or v-ups
*Continue adding 2 reps every round until 16:00 mark
Accessory:
`Accumulate 1:00 box stretch + 1:00 prone shoulder stretch/side
Thursday, November 24
Happy Thanksgiving! 🦃🍽🍁
8 am holiday work out
*Monetary donations of any amount are welcomed to support Sugartree Ministries, whose mission is to reach those who are poor, broken, lonely, and addicted.
Friday, November 25
Warm-up: 10-8-6-4-2 wall ball cleans + front squat (start with empty barbell and build to WOD weight) + inch worms w/ push-up
WOD:
For time + total row or ski meters (you go, i go) -
160 wall balls (20/14 or 14/10)
80 hang squat or power clean (135/95 or 95/65 or 65/35)
40 wall walks
*P1 rows, bikes, or skis while P2 completes reps; partners split reps evenly
Accessory:
Accumulate 75-100 GHD hip extensions or Superman’s https://youtu.be/67rgxYNKbZY
Saturday, November 26
Warm-up: 5-4-3-2-1 banded good mornings + deadlifts (start very light and slowly build) + kip swings or :30 hollow hold + push-up to pike
Strength:
15:00 EMOM -
1st: :30-:45 handstand work or plank
2nd: 2-4 deadlifts, building to WOD weight
3rd: Rest
WOD:
For quality reps -
10-8-6-4-2
Deadlift @ 80% 1RM
Bar muscle-ups or challenging pull-ups or 20-16-12-8-4 ring rows
*If lifting on the lighter side, double reps if desired
Accessory:
3x 12-15 banded lat pull-down from hollow (:60 rest) https://youtu.be/xMZpXjQ0OJ4