Monday, 11/25
Warm-up: 2 rounds - 14 banded forward raise + 12 banded row from Superman (:01 pause in row position) + 10 pvc pass through + 8 supine toes-to-rig + 6 deadlift (light) + 4/side Filly press (light)
Strength:
In 15:00, superset the following x4 (:60 rest between supersets) -
8-10/side Filly press @ moderate weight https://youtu.be/zA9Jl71StGI?si=kQHgxsyb9EPPOqWR
3-5 deadlift, building to WOD weight
WOD:
For time -
10 wall walk
20 deadlift (225/155 or 155/105 or 105/75)
40 toes-to-bar, knees-to-elbow, or v-ups
20 deadlift (225/155 or 155/105 or 105/75)
10 wall walk
Accessory:
Accumulate 1:00-2:00/side Copenhagen rotations
https://youtu.be/p8hMXmel7lE?si=HeoZaBIl8y1lsDte
Tuesday, 11/26
Warm-up: 15:00 AMRAP - 4 alt front rack lunge + 8 alt thoracic reach from low squat + 4 alt back rack lunge + 8 alt groiner + 4 overhead squat + 8 banded snow angel
*Start w/ empty barbell for all movements and build
WOD:
3 rounds @ steady pace (2:00 rest between rounds) -
600 meter row or ski
30 sit-ups
20 movement x
Round 1 - x = alternating front rack lunge
Round 2 - x = overhead squat or plate overhead squat
Round 3 - x = alternating back rack lunge
*Barbell weight suggestion = 135/95 or 95/65 or 65/45
Accessory:
1:00/side banded hip flexor stretch + 1:00/side supine banded hamstring stretch
Wednesday, 11/27
Warm-up: 2 rounds - 12 tempo ring row + 12 banded pull-apart + 12 alt Cossack squat + 6/side 1-arm KB/DB bent over row (light) + :30 easy jump rope
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
5-10 strict pull-up
8-10/side DB/KB 1-arm bent over row (70/53 or 53/35 or 35/20)
Partner WOD:
20:00 EMOM for total bike cals (you go, I go) -
P1: 30 double under or 60 singles + max bike cals (P2 rests)
P2: 30 double under or 60 singles + max bike cals (P1 rests)
*Each partner to complete 10 rounds
Accessory:
3x10-15/side banded med ball trunk rotations
https://youtu.be/arv7DFy2pWk?si=Xfq_O1tQ1GjDX8sW
Thursday, 11/28
Warm-up: 1:00 easy row, bike, or ski (1x) directly into 5-4-3-2 hang power clean + front squat + push jerk (start w/ empty barbell and build to WOD weight) + scorpion stretch/side + inch worm w/ push-up + thoracic rotation from runners lunge/side
Partner WOD:
In 35:00, complete the following -
15:00 AMRAP (you go, I go) -
3 hang power clean (155/105 or 105/75 or 75/55)
3 front squat
3 push jerk
-5:00 rest-
15:00 AMRAP (you go, I go) -
10 cal row, bike, or ski
10 burpees
Accessory:
Stretch as needed - Happy Thanksgiving!
Friday, 11/29
Warm-up: 3 rounds - 10 bootstrapper + 8 ring row + 6 back squat (start w/ empty barbell) + 4 alt DB snatch (light) + 4 kip swing + :30/side figure-4 stretch w/ rotation
Strength:
Every :90 x8 (12:00) -
Back squat (start @ light/moderate weight and build to heavy single if possible)
3-3-2-2-2-1-1-1
*If athlete prefers to lift on the lighter side, get 5 reps/round
WOD:
10 rounds for time -
3 bar muscle-up, chest-to-bar pull-up, or other challenging pull movement
4 alt DB snatch (50/35 or 40/25 or 30/15)
5 box jump over or step over (30/24 in or lower)
Accessory:
1:00 straddle stretch (alternate between right, left, and center)
1:00/side couch stretch w/ reach
1:00 alt downward to upward dog
Saturday, 11/30
Warm-up: 2 rounds - 12 alt shoulder tap from handstand or plank + 10 DB bench press (2 @ light weight) + 8 alt hamstring scoop + 6 med ball thoracic opener https://youtu.be/RGKSvvjzMzI?si=vSCNdns0U9s4VPy2
WOD:
Every 2:00 for 3 rounds (24:00) -
400 meter row or ski
20 handstand push-up or any push-up variation
30/20 cal bike
20 DB bench press (2 @ 50/35 or 40/25 or 25/15)
Accessory:
5:00-10:00 handstand walk practice or handstand progressions