Monday, November 6
Warm-up: 3 rounds - 12 alt thoracic reach from squat + 10 pvc pass throughs + 8 thrusters (start w/ empty barbell and build to WOD weight) + 6 tempo ring rows
Strength:
In 14:00, complete the following (:60 rest between rounds) -
25-20-15-10-5
GHD or weighted sit-ups
WOD: (Fran prep)
9:00 EMOM -
Max set unbroken thrusters (95/65 or 65/45)
Max set unbroken pull-ups or ring rows
Rest
*Rest for remaining minute once you set your barbell down or drop off pull-up bar
Accessory:
3x6-8/side external shoulder rotation against the wall
https://youtube.com/shorts/u26Q8MwtUtE?feature=shared
Tuesday, November 7
Warm-up: 10-8-6-4-2 power clean (start w/ empty barbell and build to Strength weight) + banded good morning + alt scorpion stretch/side + :30 easy jump rope
Strength:
10:00 EMOM -
1 power clean @ 80% 1RM, or challenging weight
WOD:
8:00 AMRAP -
30 double under or 60 singles
5 deadlift (135/95 or 115/75 or 85/55)
5 hang power clean (135/95 or 115/75 or 85/55)
Accessory:
3x 8-10 barbell hip thrusts, explosive on the way up, :01 pause at top (:60 rest)
Wednesday, November 8
Warm-up: In 10:00, warm up to bench press Strength weight (3-5 reps); between warm-up lifts, alternate between 8 banded pull-aparts and 8 banded forward raises
Strength:
Every 2:30 x4 (10:00) -
Max unbroken bench press reps @ BW or ¾ BW or ½ BW
*Rest for the remaining 2:30 once you re-rack barbell
WOD:
For time -
1,000 meter row or ski (scale to 500)
50 hand release push-ups (scale to 25)
800 meter row or ski (scale to 400)
40 hand release push-ups (scale to 20)
600 meter row or ski (scale to 300)
30 hand release push-ups (scale to 15)
400 meter row or ski (scale to 200)
20 hand release push-ups (scale to 10)
Accessory:
1:00/side banded lat stretch + 1:00 chest opening stretch on rings or trx
Thursday, November 9
Warm-up: 2 rounds - :30 wrist rockers + 12 alt groiners + :30 OH plate hold (light) + 10 alt pistol squat to bench + :30 HS hold or plank + 8 bootstrappers + :30 supine toes-to-rig https://youtu.be/8Dyi8blA3ks?si=Mcmv4kN9rlElS8Re
Strength:
12:00 EMOM -
10-12 alt pistol squat or pistol squat variation
Max distance handstand walk, :30 handstand marches against wall or from pike position on bench, or :45-:60 alt shoulder taps from plank https://youtu.be/wfc5DX26qPs?si=j5FDbvXuzxUVU1PI
Rest
WOD:
Every 6:00 x3 (18:00) -
12-9-6-3
Toes-to-bar, knees-to-elbow, incline leg raises, or v-ups
DB front rack squats (2 @ 50/35 or 40/20 or 20/10)
https://youtube.com/shorts/gK4s6LmfLfc?si=ihrEA_t8-RMYbqFw
*Complete all 60 reps (30 ttb + 30 squats) in 6:00, then rest for remaining time
Accessory:
Accumulate 75-100 seated banded hamstring curls
https://youtu.be/0Jyb9AJIWGc?feature=shared
Friday, November 10
Warm-up: 3 rounds - :30 alt quad stretch + 10 alt Cossack squat + :30 easy bike + 5 deadlift + 5 back squat (start w/ empty barbell and build)
Strength:
9:00 EMOM (P1 and P2 alternate movements; share barbells if possible) -
3-5 deadlift, warming up to WOD weight
3-5 back squat, warming up to WOD weight
Rest
Partner WOD:
For time (you go, I go) -
100 cal bike
50 deadlift (225/155 185/125 or 155/105)
50 back squat (185/125 155/105 or 125/85)
50 deadlift (225/155 or 185/125 or 155/105)
100 cal bike
Accessory:
1:00 Cobra pose + 1:00 banded hip flexor stretch/side
Saturday, November 11
Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch + OHS (empty barbell or pvc) + kip swings or :30 hollow hold + :30 tempo ring row
Strength: (12:00)
Every :90 x8 (start light and build to a moderately heavy complex if possible) -
3 position snatch (from the hip, then above the knee, then from the ground)
https://youtu.be/tCLxv4a41d0?si=mVy16DAUBUzneiyV
WOD:
10:00 AMRAP -
10 alt DB snatch (50/35 or 40/20)
3 bar muscle-up, jumping bar muscle-up, pull-up, or other pull movement
Accessory:
3x 8-10 cable rows, challenging weight (:60 rest between sets)