Monday, November 23-Saturday, November 28
Happy Thanksgiving! 🦃🍁
Monday, November 23
Warm up: 3 rounds for quality - 10 reverse Samson’s w/:01 pause at bottom + 5 inch worms + 10 Alternating Cossack squats + 15 pass throughs
Strength:
15-12-9
Calorie row
Calorie bike
Calorie ski
*Pay attention to Calories/hour on rower and skier, and RPMs on bike - find a challenging pace that you can maintain. For example, you may find 800 calories/hour challenging on the rower and skier and 200 RPMs challenging on the bike. Fight to keep it there each round.
WOD:
Complete as many rounds as you can in 20:00, working at 70% effort-
20 Goblet squats (35/53)
10 Push-ups
20 Goblet lunges (35/53)
10 Pull-ups
Accessory:
Max effort plank, unbroken
Tuesday, November 24
Warm up: 3 rounds - 5 muscle cleans + 5 burpee broad jumps + 10 m alt quad stretch + :30 high knees
Strength:
12:00 EMOM:
1st: 5 Tall cleans (light weight) - quick turnover w/high elbows
2nd: :40 Box jumps w/soft landing
WOD:
From 0-5:00
800 Meter run
Max v-ups or sit-ups
Rest 2:00
From 7-11:00
600 Meter run
Max burpees
Rest 2:00
From 13-16:00
400 Meter run
Max double unders or singles
Accessory:
Accumulate a total of 30 single leg glute bridges/side
Wednesday, November 25
Warm up: 3 rounds for quality - :30 hamstring stretch + 12 banded good mornings + 10 alt lateral skates + :30 Superman hold
Strength:
Every :90 for 4 rounds:
1st: 8-10 Romanian DB deadlifts, 3131 tempo (moderate weight)
2nd: :30 lateral hops over DBs
WOD:
45 KB swings (53/70)
400 Meter row
35 KB swings
800 Meter row
25 KB swings
1200 Meter row
15 KB swings
Accessory:
30 GHD hip extensions, or quadruped hip extensions/side
Thursday, November 26
Happy Thanksgiving! 🦃🍁
8:30am group training
Friday, November 27
Warm up: 3 rounds - 10 plank rotations/side + 5 muscle cleans + 5 muscle snatches + :30 handstand hold or plank
Strength:
In 14:00, Complete 4-5 rounds of the following, at a very steady pace:
5 touch-and-go snatches, light to moderate weight
7 Handstand push-ups, pike push-ups, or hand release push-ups
WOD:
For time:
50 Sit-ups
20 Power cleans (95/135 or 65/95)
25 Calorie bike
40 Sit-ups
15 Power cleans
20 Cal bike
30 Sit-ups
10 Power cleans
15 Cal bike
Accessory:
Accumulate 30 plank-ups
Saturday, November 28
Warm up: 3 rounds - :30 banded side steps + :30 banded glute bridges + 10 single leg v-ups + 10 tuck-ups + 5 back squats w/empty barbell (adding weight each round)
Strength:
In 14:00, work to complete the following sequence:
11-9-7-5-3-1
Back squats, adding weight each round if possible
WOD:
6 Rounds for time:
25 Wall balls
10 Toes-to-bar or knees-to-elbow
Accessory:
Tabata Russian twists - weight optional