Monday, November 17 - Saturday, November 22
Monday, November 17
Warm-up: 15:00 AMRAP - 10 push press (light) + 8 back rack reverse lunge (light) + 6/side banded RDL + 8 chest supported DB row (light) + 10 pvc pass through
Strength:
In 30:00, complete the following @ steady pace -
10-8-6-4-2
Push press @ 50, 60, 70, 75, 80% 1RM
Single leg KB RDL/side (53/35 or 40/25 or 30/15)
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10-8-6-4-2
Back rack alt lunge (start @ 135/95 or 95/65 or 65/45 and build as able)
10 chest supported DB row after each round (start @ 2 @ 50/35 or 40/25 or 30/15 and build as able)
https://youtu.be/DIS839guYUk?si=RGicFvpPcm2-P2_r
Accessory:
Accumulate 45-60 face pulls @ slightly heavier weight than you did last week
Tuesday, November 18
Warm-up: 8-6-4 clean pull + high clean pull + muscle clean (light) + 1-arm ring row/side + scorpion stretch/side + upward to downward dog + :30 easy jump rope
Strength:
Every :90 x5 (15:00) -
5-4-3-2-1 power clean, building to WOD weight
Max unbroken strict pull-up (1x - rest when you drop off bar)
WOD:
3 rounds for time -
3 power clean (225/155 or 155/105 or 105/75)
30/24 calorie row
50 double under or 100 singles
Accessory:
1:00 chest opening stretch + 1:00/side banded lat stretch
Wednesday, November 19
Warm-up: 2 rounds - 10 supine toes-to-rig + 5 inch worm w/ push-up + 10 alt box step-up + 5/side thread the needle w/ thoracic rotation + 10 alt toe touch from plank
WOD:
27:00 EMOM for total reps -
0:00-2:00 - 15/12 calorie bike or ski + max toes-to-bar
2:00-3:00 - Rest
3:00-5:00 - 15/12 calorie bike or ski + max box jump over (24/20 in or lower)
5:00-6:00 - Rest
6:00-8:00 - 15/12 calorie bike or ski + max burpees
8:00-9:00 - Rest
*Scaling option = 12/9 calorie bike or ski each round
Accessory:
3x max effort barbell bicep curl @ 45/35 (2:00 rest between sets)
Thursday, November 20
Warm-up: 2 rounds - 14 alt groiner + 12 banded snow angel + 10 banded pull-apart + 8 snatch pull + 6 high snatch pull + 4 muscle snatch + :30/side couch stretch
Strength:
10:00 EMOM -
1 power snatch (start light and build every 2 rounds as able)
WOD:
3 rounds for time -
400 meter run
45 sit-up
30 alt DB snatch (50/35 or 40/25 or 30/15)
Accessory:
3x10 hamstring curls @ moderately heavy weight (:60 rest between sets)
Friday, November 21
Warm-up: 15:00 AMRAP - 10/side side lying banded open book stretch + 8 front squat (light) + :30 HS hold or plank + 8 alt renegade row (light) + 10 alt plank up
Strength:
15:00 EMOM -
10-8-6-4-2 front squat (start light and build as able)
:30-:45 handstand work or challenging plank
Rest
WOD:
15:00 AMRAP -
10 back squat (135/95 or 115/75 or 85/55)
10 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
10 DB push-up
Accessory:
Accumulate 2:00-3:00/side Copenhagen plank
https://youtube.com/shorts/Rwap0_j5i5A?si=qCaNaGR8dVipP5sg
Saturday, November 22
Warm-up: 2 rounds - :30 warm-up for gymnastics and/or barbell skill of choice + 10/side thoracic extension from runners lunge + :30 alt toe touch from plank + 10 DB bench press (2 @ light weight)
Strength:
In 15:00, work on gymnastics skill and/or barbell lift of choice
WOD:
Complete the following @ steady pace -
200/170 calorie row, bike, or ski
Every 2:00, starting @ 2:00, complete 1 of the following (athlete’s choice) -
10 DB bench press OR 10 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
Accessory:
Tabata 1-arm banded lat pulldown (4 rounds/side)