Monday, November 11
Warm-up: 2 rounds - 12 alt hamstring scoops + 10 alt Cossack squat + 8 alt reverse Samson + :30 alt calf stretch + :30 banded glute bridge, :01 pause @ top
WOD:
“Chad” - A memorial WOD for Chad Wilkinson. Please keep Chad, and all veterans, in your mind as you complete your step-ups.
For time -
1,000 box step-ups (20 in), with weighted vest if desired
*Scale to 500 or 250
Accessory:
Happy Veteran’s Day - thank you to those who have served our country
Tuesday, November 12
Warm-up: 1:00 easy row or ski (1x) directly into 8-6-4 push-up to pike + pvc pass through + tempo ring row + thread the needle w/ thoracic rotation/side + :30 plank
WOD:
For quality reps @ steady pace -
800-600-400-200-400-600-800
Row or ski meters
*After each round, complete -
5 bar muscle-up or 10 pull-up
10 push-up
15 sit-up
Accessory:
Accumulate 2:00-3:00 banded plank https://youtu.be/jU3mfpF-qLo?si=xylM9CLlsoTvsF8J
Wednesday, November 13
Warm-up: 2 rounds -10 banded snow angel + 8 muscle clean + 6 strict press + 4 alt front rack reverse lunge (empty barbell) + :30 easy jump rope + :30 wrist rockers
Strength:
Evey :90 x8 (12:00) -
3-3-2-2-1-1-1-1
Curtis P complex (start light and build to a heavy complex if possible) https://youtu.be/qTCU72OgNUk?si=gSci6kuxgj9Qudx2
WOD:
2:00 work / 1:00 rest x5 (15:00) -
16-14-12-10-8
Hang power clean (135/95 or 115/75 or 75/55)
Max double under or singles
Accessory:
3x 15-20 banded tricep push down
https://youtu.be/uA_idJVmN6k?si=4_Pr7fp2TA0HrN-Y
Thursday, November 14
Warm-up: 8-6-4-2 back squat (start w/ empty barbell and build to 65% 1RM or RPE 6/10) + banded good morning + supine toes-to-rig + alt scorpion stretch + alt thoracic reach from low squat
Strength:
In 15:00, complete the following (:90 rest between sets) -
Back squat
8 @ 65% 1RM (RPE 6/10)
6 @ 70% 1RM (RPE 7/10)
4 @ 80% 1RM (RPE 8/10)
8 @ 70% 1RM (RPE 7/10)
6 @ 80% 1RM (RPE 8/10)
4 @ 85% 1RM (RPE 9/10)
WOD:
For time -
40 KB swing (53/35 or 35/20)
30 toes-to-bar, knees-to-elbow, or v-ups
20 burpees or up downs
-2:00 rest-
20 burpees or up downs
30 toes-to-bar, knees-to-elbow, or v-ups
40 KB swing (53/35 or 35/20)
Accessory:
:30/side banded pec stretch + :30/side banded lat stretch + :30/side KB trap stretch + :30 straddle stretch (alternate between left, right, middle) + :30/side couch stretch
Friday, November 15
Warm-up: 8-6-4 bench press + deadlift (start w/ empty barbell + slowly build) + pvc pass through + banded bent over row + thoracic rotation/side from runners lunge
Strength:
In 12:00, superset the following x3 (:60 rest between supersets) -
12-16 alt KB gorilla row (2 @ moderate weight) https://youtube.com/shorts/No94Hoh4i8M?si=4blmw9jWVLYHySYS
3-5 bench press, building to WOD weight
3-5 deadlift, building to WOD weight
Partner WOD:
14 rounds for time (you go, I go) -
7 bench press (185/125 or 125/85 or 85/55)
7 bike calories
7 deadlift (225/155 or 155/105 or 105/75)
Accessory:
3x 12-15/side banded med ball trunk rotation (:60 rest)
https://youtube.com/shorts/1wHFKVJGXWU?si=60GiVcveqq8TBj6_
Saturday, November 16
Warm-up: 5-4-3 overhead squat (empty barbell or pvc) + Turkish sit-up/side (light) + cat cow + side lying banded open book stretch/side + :20 alt shoulder tap from handstand, handstand hold, or feet elevated plank
https://youtube.com/shorts/_2iQhZaUXd0?si=nBALxp2eZFMfj2zv
Strength:
In 14:00, complete 4 rounds (:90 rest between rounds) -
2/side Turkish getup @ moderate weight
:30-:60 handstand work or challenging plank
WOD:
Nancy prep -
15:00 EMOM -
200 meter row, run, or ski
10-15 overhead squat (95/65 or 65/45 or 45/35)
Rest
Accessory:
3x :30 supine hamstring walkout