Monday, November 29
Warm-up: 3 rounds - Burgener snatch warm-up - https://youtu.be/mWffzvDGeg4
Between rounds, get 5 swimmers + 10 pass throughs
Strength:
Every :60 for 10:00 -
1-3 power or squat snatch, building in weight if possible
WOD:
20:00 EMOM -
1st: 12 burpees
2nd: 10 power snatch (95/65)
3rd: 12 toes to bar
4th: 10 overhead squats (95/65)
*Scale reps as needed to assure some rest each round
Accessory (optional):
Max effort weighted plank (25/15)
Tuesday, November 30
Warm-up: 2 rounds - :30 runners lunge/side + 10 bootstrappers + :30 quad stretch/side + 5 inch worms w/push-up + :20 handstand hold or plank
Strength:
In 16:00, work to complete the following for quality-
5-10-15-20-15-10-5
Meters unbroken handstand walk
-or-
1-2-3-4-5-4-3-2-1
Wall walks
*Scale to walk-outs from box or inch worms; rest between sets
WOD:
10:00 AMRAP -
2-4-6-8-10-12….
Back-rack lunges (135/95 or 95/65; take from ground)
*100 meter run after each set of lunges
Accessory (optional):
3 x 10-12 barbell hip thrusts
Wednesday, December 1
Warm-up: :30 elevated pigeon stretch/side + :30 chest opening stretch + 5-4-3-2-1 - banded pull-aparts + push-up to pike + banded good good mornings
Strength:
In 15:00, warm up to bench press and deadlift WOD weight; between lifts, get 3-5 box jumps, focusing on soft landing
WOD:
Every :90 for 8 rounds -
3 bench press (BW/.7xBW)
3 deadlifts (1.5xBW/BW)
Max box jumps (24/20”)
*Score is number of box jumps completed; scale weight and box height accordingly; scale box jumps to step-ups
Accessory (optional):
Accumulate 1:00 banded hamstring stretch/side + 1:00 alt thread the needle stretch
Thursday, December 2
Warm-up: 2 rounds - :30 hollow hold + :30 Superman hold + 10 ring rows + 10 banded bent over rows + 3-5 kip swings
Strength:
Every :90 for 8 rounds -
2-8 reps of tough pull movement (e.g., muscle ups, strict pull-ups, chest to bar pull-ups, lat pull-downs, sled pull)
WOD:
For time -
10 pull-ups
-1:00 rest-
10 pull-ups
20 cal row or ski
-1:00 rest-
10 pull-ups
20 cal row or ski
30 double unders, or 60 singles
-1:00 rest-
10 pull-ups
20 cal row or ski
30 double unders, or 60 singles
40 sit-ups
-1:00 rest
10 pull-ups
20 cal row or ski
30 double unders, or 60 singles
40 sit-ups
50 handstand push-ups, or any push-up variation
Accessory (optional):
:30 standing lat stretch/side
Friday, December 3
Warm-up: :45 banded side steps + :45 box stretch + 10-8-6-4-2 alt box step-ups + air squats + banded forward raises
Strength:
Every :90 for 3 rounds -
1st: :30 alt dual DB step-ups, challenging weight
2nd: 6-8 dual DB hang squat cleans, challenging weight
WOD:
For time -
150 thrusters (65/45 or 55/35)
Every time you break up thrusters, 12/9 cal bike
*Rx plus weight option - 95/65
Accessory (optional):
3 x :30 banded quadruped hip extensions/side
Saturday, December 4
Warm-up: 5-4-3-2-1 pass throughs + hand release push-ups + muscle snatches + muscle clean and press w/empty barbell
Strength:
In 15:00, work to complete the following upper body DB sequence -
30-20-10
Seated alt bicep curls
Seated overhead tricep extensions
Seated lateral raises
WOD:
E3MOM for 15:00 -
6 hang power snatches (95/65)
8 lateral burpees over bar
6 hang power cleans (95/65)
*Scale weight as needed
Accessory (optional):
Tabata Russian twists