Monday, November 20
Warm-up: 3 rounds - 12 alt Cossack squat + 10 tempo rings + 8 DB bicep curls (2 @ light weight) + 6 thrusters (start w/ empty barbell and build to WOD weight)
Strength:
In 14:00, superset the following for 2 rounds (3:00 rest between rounds) -
6 DB bicep curls (2 @ 50/35 or 45/30 or 40/25)
6 DB bicep curls (2 @ 45/30 or 40/25 or 35/20)
6 DB bicep curls (2 @ 40/25 or 35/20 or 30/15)
6 DB bicep curls (2 @ 35/20 or 30/15 or 25/10)
WOD: (12:00)
6 rounds for total pull-ups (:90 work / :30 rest) -
21-18-15-12-9-6
Thrusters (95/65 or 75/45 or 45/35)
*Max pull-ups or ring rows in remaining time
Accessory:
1:00 banded lat stretch/side
Tuesday, November 21
Warm-up: 10-8-6-4-2 banded good mornings + deadlift (start very light and slowly build toward WOD weight) + alt reverse Samson stretch + push-up to pike
Strength:
12:00 EMOM -
3-5 deadlift (continue building to WOD weight)
Max distance unbroken HS walk or :30-:45 handstand walk progression
Rest
WOD:
E2MOM x10 (20:00) -
3 deadlifts (315/205 or 275/185 or 225/155 or 155/105)
10-15 push-ups
*Complete both movements in 2:00, then rest for the remaining time
Accessory:
Accumulate 30-50 plate rows from Sorenson hold (no heavier than 25# plate)
Wednesday, November 22
Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and build to Strength weight) + inch worm w/ push-up + single leg v-up/side + :30 easy jump rope
Strength:
In 15:00, superset the following x5 (:90 rest between rounds) -
Bench press (185/125 or 135/95 or 85/55)
10-8-6-4-2
:30 plank (weighted w/ plate if possible) after each bench press set
WOD:
For total reps (13:00) -
3:00 AMRAP -
Max toes-to-bar, knees-to-elbow, or v-ups
-2:00 rest-
3:00 AMRAP -
Max jump rope (doubles or singles)
-2:00 rest-
3:00 AMRAP -
Max sit-ups
Accessory:
3x 8-10 cable face pulls @ challenging weight (:60 rest between sets) https://youtu.be/0Po47vvj9g4?si=N00ju6-1fPAwr-qs
Thursday, November 23
Happy Thanksgiving!
Open Gym training option -
Warm-up: 2 rounds - 1:00 easy bike + 10 alt groiners + 1:00 easy row or ski + 10 pvc pass throughs + :30 easy bike + 10 banded pull-aparts + :30 easy row or ski
Partner WOD:
For time -
3-6-9-12-15-18-21-24-27-30
Bike calories
Row or ski calories
*Each partner completes all reps (e.g., P1 bikes 3 cals while P2 rows or skis 3 cals, then partners switch and P1 rows or skis 3 cals while P2 bikes 3 cals. This continues until both athletes have completed 30 cals on each apparatus)
**Scaling option = 2-4-6-8-10-12-14-16-18-20 reps on each apparatus
Friday, November 24
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build) + runners lunge w/ thoracic rotation/side + alt toe touch from plank + bootstrappers
Strength:
E2MOM x7 for total load (14:00) -
Back squat or box squat
3-3-3-3-3-3-3
*Athlete can build or stay at the same weight across all sets; if lifting lighter, athlete can perform 5 squats each round instead of 3; athlete should be able to complete all 3 squats without re-racking the barbell
Partner WOD:
20 rounds for time (you go, I go) -
10 back rack lunges (135/95 or 95/65 or 45/35)
Accessory:
3x10 hamstring curls (:60 rest between sets)
Saturday, November 25
Warm-up: 3 rounds - 5 muscle clean + 5 push jerk or split jerk (empty barbell) + :30 warm up for gymnastics skill of choice + :30 banded snow angels https://youtu.be/4HMNr88xZ6Y?si=YxsNy23G0Hz7wh3-
Strength:
Every :90 x5 (15:00) -
3 clean and jerk, building to WOD weight
:45-:60 work on gymnastics skill of choice
WOD:
“Grace”
For time -
30 clean and jerks (135/95 or 115/75 or 85/55)
*Expected times for Grace - beginner 6-7 mins; intermediate 4-5 mins; advanced 3-4 mins; elite < 2
Accessory:
Accumulate 20/side open book stretch on wall https://youtube.com/shorts/3cUd0s2ooQw?si=GfXgpbafABC-XLQU