Monday, November 27
Warm-up: 5-4-3-2-1 front squat (start w/ empty barbell and build to 50% 1RM) + Cossack squat/side + :30 banded lat pull down + :30 banded forward raises
Strength:
In 14:00 complete the following (:90 rest between sets) -
Front squat (start @ 50% 1RM and build if possible)
3-3-3-3-3-3
WOD:
For time -
1,000 meter row or ski
20 bar muscle-ups, jumping bar muscle-up, or other pull variation
30 thrusters (95/65 or 65/45 or 45/35)
Accessory:
Accumulate 60-100 alt shoulder taps from plank
Tuesday, November 28
Warm-up: 2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean (empty barbell) + :30 wrist rockers + :30 easy jump rope + :30 plank
Strength
15:00 EMOM -
3 hang power clean, building to WOD weight
:30 barbell rollout https://youtu.be/3C1TRMJveXo?si=C6DKqS6UCxtSF0JM
Rest
WOD:
Every 2:30 x6 (15:00) -
3 hang power clean (185/125 or 155/105 or 95/65)
50 double under or 100 singles
Accessory:
Accumulate 30-50 v-up pass throughs
https://youtube.com/shorts/Jq9-fJNYTSY?si=bSq1DB8P8fm-C_im
Wednesday, November 29
Warm-up: 2 rounds - 12 pvc pass through + 10 alt reverse Samson + 8 dips from bench + 6 inch worms w/ push-up + :30 handstand hold or pike hold from bench
Strength:
Every :90 x4 (12:00) -
:45-:60 handstand walk or or handstand walk progression
1 max unbroken set - dips from rings, handles, or bench
WOD:
For time -
10 burpees
20 sit-ups + 10 burpees
30 lunges + 20 sit-ups + 10 burpees
40 push-ups + 30 lunges + 20 sit-ups + 10 burpees
50 air squats + 40 push-ups + 30 lunges + 20 sit-ups + 10 burpees
Accessory:
Accumulate 30 banded snow angels https://youtu.be/4HMNr88xZ6Y?si=qVXaWCh_Q5d4TbPj
Thursday, November 30
Warm-up: 1:00 easy bike, then 10-8-6-4-2 deadlift (start very light and build to Strength weight) + alt scorpion stretch + supine toes-to-rig + alt quad stretch
Strength:
In 12:00, complete the following x3 (2:00 rest between rounds) -
15-20 deadlifts, unbroken if possible (225/155 or 155/105 or 95/65)
WOD:
3:00 work / 3:00 rest for total reps (15:00) -
Max box jump over (24/20 in)
Max bike cals
Max toes-to-bar, knees-to-elbow, or v-ups
*For example, complete 3:00 of as many box overs as possible, then rest 3:00 before moving on to bike cals
Accessory:
Accumulate 2:00-3:00 Sorenson hold or Superman hold
Friday, December 1
Warm-up: 3 rounds - 5 snatch pull + 3 high snatch pull + 5 muscle snatch + 3 OHS (empty barbell or pvc) + 5 push-up to pike + :30 easy row, bike, or ski
Strength:
In 12:00, complete the following (start light and build to a heavy single if possible) -
Power or squat snatch, athlete’s choice (:90 rest between sets)
5-4-3-2-1
Partner WOD:
For time (you go, I go) -
20 wall walks
40 cal row or ski (both partners together)
60 power snatch (135/95 or 95/65 or 45/35)
Accessory:
Accumulate 2:00 L-sit or tuck hold on parallettes or boxes
https://youtu.be/_HbccxgnCg0?si=kTNBONdteFKMt9cq
https://youtu.be/dq8RFi2bxms?si=erXyJ3hVYHVMPDFD
Saturday, December 2
Warm-up: 3 rounds - 10 banded cat camels + :30 easy jump rope + 10 tempo ring rows + :30 easy bike + 8 thread the needle w/ thoracic rotation/side
WOD:
24:00 EMOM -
200 meter run (scale to 100)
5 strict pull-ups + max wall balls (20/14 or 14/10)
Rest
15/12 cal bike (scale to 12/9)
30 double under (60 singles) + max HSPU (or any push-up variation)
Rest
Accessory:
Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side + :30/position 3-way banded shoulder stretch