Monday, November 28
Warm-up: 5-4-3-2-1 muscle clean + front squat + strict press + scorpion stretch/side + Cossack squat/side (no weight)
Strength:
In 15:00, work to complete the following, starting light and building to a challenging set of 2 if possible (:10 rest between singles if needed; :90 rest between sets) -
10-8-6-4-2
Clusters (1 power clean + thruster) https://youtu.be/plCzO45g9nc
*Use barbell or DB’s - athlete’s choice
WOD:
15:00 AMRAP -
Max row or ski meters
*Every 3:00 starting at 0:00 (last complex @ 12:00) -
3 power cleans + 3 front squats + 3 push jerk (135/95 or 95/65, or 2 DB’s @ moderate weight)
Accessory:
3x 15-20 trx knees-to-elbow (:60 rest between sets) or 100 mountain climbers
Tuesday, November 29
Warm-up: 10-8-6-4-2 banded good mornings + banded rows + lunges (slowly build to Strength weight) + tempo ring rows; :30 jump rope between rounds
Strength:
In 14:00, superset the following for 3 rounds (:90 rest between rounds) -
8-10 Pendlay rows, moderate weight https://youtu.be/O9v7sb3JAPk
Max unbroken strict pull-ups or challenging ring rows
6-8 pendulum lunges/side, moderate weight (1 rep = forward + backward lunge https://youtu.be/8oULG23Er4o
WOD:
For time -
100 double unders or 200 singles
50 RKBS (70/54 or 54/35 or 35/20)
50 sit-ups
50 RKBS (70/54 or 54/35 or 35/20)
100 double unders or 200 singles
Accessory:
Accumulate 60-80 alt plank marches https://youtu.be/LUkJihkE1eo
Wednesday, November 30
Warm-up: 2 rounds - 10 air squats + 8 push-up to pike + 10 alt thoracic reach from squat + 8 plank-ups + 10 alt reverse Samson
Strength:
E3MOM x5 (15:00) -
8-10 bench press (135/95 or 95/65)
8-10 push-ups, deficit if possible (45/25)
WOD: (20:00)
10 rounds for time -
10 bike cals
10 wall balls (20/14 or 14/10)
Accessory:
Accumulate 75-100 hollow rocks, banded if possible https://youtu.be/SpdUm2qrhk8
Thursday, December 1
Warm-up: 2 rounds - :30 figure-4 stretch/side + 8 inch worms + :30 alt single leg v-ups + 8 alt groiners + :30 alt step-ups + 8 RDL (empty barbell)
Strength:
10:00 EMOM -
1st: 3-5 deadlift, warming up to WOD weight
2nd: Rest
WOD: (20:00)
9:00 EMOM -
1st: 6-8 deadlift (225/155 or 155/105 or 95/65)
2nd: 8-10 toes-to-bar, knees-to-elbow, or v-ups
3rd: 12 box jump-overs or step-overs (30/24 in)
2:00 rest
9:00 AMRAP @ 11:00 mark -
8 deadlift (185/135 or 135/95 or 95/65)
10 toes-to-bar, knees-to-elbow, or v-ups
12 box jump-overs or step-overs (24/20 in)
*Note: Deadlift weight and box height decrease for AMRAP
Accessory:
Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side
Friday, December 2
Warm-up: 3 rounds - 10 pvc pass throughs + 10 pvc overhead squat + 5 muscle snatch + 10 banded pull-aparts + 10 banded forward raises
Strength:
In 14:00, superset the following for 3 rounds (:90 rest between rounds) -
14-16 KB alt gorilla rows, moderate weight https://youtu.be/DhxkHHRez7w
:45-:60 plank, weighted if possible
8-10 :03 eccentric tempo overhead squats w/ pvc or empty barbell (45/35)
WOD: (10:00)
5 rounds for total burpees (:90 work/:30 rest) -
Round 1: 18 hang power snatch + max bar-facing burpees
Round 2: 15 hang power snatch + max bar-facing burpees
Round 3: 12 hang power snatch + max bar-facing burpees
Round 4: 9 hang power snatch + max bar-facing burpees
Round 5: 6 hang power snatch + max bar-facing burpees
*Snatch weight = 95/65 or 65/35
Accessory:
3x 10 pvc Cuban press https://youtu.be/3bBXqFivnn8
Saturday, December 3
Warm-up: 10-8-6-4-2 back squats (start w/ empty barbell and build to starting Strength weight) + bootstrappers + KB hip opening stretch/side
Strength:
In 16:00, complete the following, starting light and building to a heavy single if possible (:90 rest between sets) -
Back squat
5-4-3-2-1-1-1-1
*If lifting on the lighter side, get 5-7 squats every :90 x10
WOD:
5 rounds for quality reps -
5 bar muscle-ups or challenging pull-ups, or 10 challenging ring rows
10 back squats (135/95 or 95/65) or goblet squats (moderate weight)
15 HSPU, or any push-up variation
Accessory:
Accumulate 30-50 barbell hip thrusts, moderate weight