Monday, November 13 - Saturday, November 18

Monday, November 13

Warm-up:  3 rounds - 10 thoracic rotations from runners lunge/side + 5 banded box step-ups/side + :30 seated hamstring stretch/side + :30 elevated pigeon stretch/side 

WOD: 

Chad (Veteran’s Day WOD)

For time -

1,000 box step-ups (20 in)

*Wear ruck pack or weighted vest if desired; scale to 200-500 step-ups 

Chad Michael Wilkinson of the US Navy died from suicide in May 2021 after 22 years of active service.  Today and every day we are so grateful for those who sacrificed their lives for our country.  

Tuesday, November 14

Warm-up: 2 rounds - :30 plank + 10 alt single leg v-up + :30 easy row + 10 alt reverse Samson + :30 easy ski + 10 alt toe touch from plank + :30 easy bike 

Strength: 

Every 3:00 x3 (9:00) -

15 sit-ups + 12 mountain climbers (:01 pause @ knee) + 9 elevated leg raises https://youtube.com/shorts/gK4s6LmfLfc?si=x88CITcB8TtRzXft

WOD: 

18:00 EMOM for total cals - 

1. Max effort cals on cardio machine (alternate between row or ski and bike) 

2. Rest 

Accessory: 

3x 6-8/side single leg KB RDL (:60 rest between sets) 

Wednesday, November 15

Warm-up:  10-8-6-4-2 bench press (start w/ empty barbell and build to 80% 1RM or challenging weight) + air squat + banded forward raise + banded lat pull-down 

Strength: 

E2MOM x5 (10:00) -

5 bench press @ 80% 1RM 

WOD: 

Fran prep 

5 rounds for time - 

10 thrusters (95/65 or 65/45) 

10 pull-ups or ring rows 

Accessory: 

Tabata bicep curls (empty barbell) 

Thursday, November 16

Warm-up:  3 rounds - 5 burpee broad jump + :30 easy jump rope + 5 inch worms w/ push-up + :30 alt quad stretch + 5 scorpion stretch/side + :30 handstand hold 

WOD: 

Every 10:00 x3 (30:00) -

50 double under or 100 singles (scale to 30 doubles / 60 singles)

400 meter run (scale to 200)

30 burpees or up downs (scale to 20)

20 handstand push-ups or any push-up variation (scale to 10)

*8:00 time cap per round

Accessory: 

Accumulate 20 prone T raises + 20 prone Y raises (rest as needed) 

Friday, November 17

Warm-up:  2 rounds - 10 supine toes-to-rig + 5 clean pull + 5 high clean pull + 5 muscle clean + 5 front squats (start w/ empty barbell) + :30 wrist rockers 

Strength: 

12:00 EMOM -

1. 3-5 power or squat cleans, building to WOD weight 

2. Max unbroken toes-to-bar, knees-to-elbow, or v-ups 

3. Rest 

WOD: 

For quality reps @ steady pace (1:1 rest between sets) -

10-8-6-4-2 

Power clean or squat clean @ 70% 1RM

-3:00 rest-

5-4-3-2-1 

Power clean or squat clean @ 80% 1RM 

*Reps do not need to be touch and go

Accessory: 

Accumulate 40 m HS walk, 1:00 plate march from HS, 1:00 HS hold against wall or pike hold from bench, or 2:00 plank https://youtu.be/Q-fKAoyzK6w?si=ftxal6H7z0YMBGki

Saturday, November 18

Warm-up:  5-4-3-2-1 push jerk or split jerk (start w/ empty barbell and build toward WOD weight) + inch worms w/ push-up + tempo ring row + Cossack squat/side 

WOD: 

30:00 EMOM - 

1. 1-3 push jerk or split jerk (185/135 or 155/105 or 95/65) 

2. 12-15 KB swings (54/35 or 35/20) 

3. 1-3 wall walks 

4. 12-15 KB swings (54/35 or 35/20) 

5. 2-5 BMU, jumping BMU, or other challenging pull movement 

6. Rest 

Accessory: 

3x 8-10 DB reverse flys (2 @ moderate weight) https://youtu.be/hf7jnF45N_I?si=cJtRUT6sCyahfZpA