Monday, November 24 - Saturday, November 29
Monday, November 24
Warm-up: 15:00 AMRAP - 5 push jerk or split jerk (light) + 5/leg staggered stance KB deadlift (2 @ light weight) + 5/side goblet lateral box step-up (light) + 10 alt Cossack squat + 10 alt pistol squat to bench
WOD:
In 30:00, complete the following @ steady pace -
10-8-6-4-2
Push jerk or split jerk, athlete’s choice @ 50, 60, 70, 75, 80% 1RM
Alternating pistol squat
——————
10-8-6-4-2
Staggered stance KB deadlift/side (2 @ 70/53 or 53/35 or 40/25)
Goblet lateral box step-up/side (50/35 or 40/25 or 30/15)
https://youtu.be/prDdkGgNWLM?si=fdDs0UYxBgimqR8U
https://youtu.be/CjjkLo9rVik?si=4qyUB7LQOdo5Gqk8
Accessory:
Accumulate 60-100 alternating KB gorilla row (2 @ 53/35 or 40/25 or 30/15)
Tuesday, November 25
Warm-up: 2 rounds - 12 alt single leg v-up + 10 banded pull-apart + 8 push-up to pike + 10 alt scorpion stretch + 12 pvc pass through + :30/side figure-4 stretch
Strength:
Every :90 x4 (12:00) -
12-16 DB plank pull through, feet elevated if able (50/35 or 40/25 or 30/15)
16-24 banded lat pulldown from hollow
WOD:
3:00 work / 2:00 rest x4 (20:00) -
20 sit-up
20/15 calorie row, bike, or ski
Max hand release push-ups in remaining time
Accessory:
1:00 med ball thoracic opener + 1:00/side banded lat stretch
https://youtu.be/RGKSvvjzMzI?si=AxHGXZprHGs0hiEY
Wednesday, November 26
Warm-up: 2 rounds - 12 alt groiner + 6 alt back rack lunge (light) + 12 alt hamstring scoop + 6/side thread the needle w/ thoracic extension + 12 supine toes-to-rig
Strength:
In 30:00, complete 5 rounds of the following @ steady pace -
20-16-12-8-4
Alt back rack lunge (start no heavier than 135/95 and build as able)
DB hip thrust (50/35 or 40/25 or 30/15)
Front support leg raise from dip handles or rings
:30-:60 handstand work or challenging plank after each round
https://youtu.be/LxdfGyNBuRU?si=XZX2bZiLd1JVp7zf
https://youtube.com/shorts/KwlhQKJL0Pg?si=4sBIXvlVQfbwWFQY
Accessory:
3x8-10/side 1-arm Sorenson row @ light to moderate weight (:60 rest between sets)
Thursday, November 27 - Happy Thanksgiving!
Warm-up: 10:00 AMRAP 5 front squat (light) + 10/side 1-arm ring row + 15 banded snow angel + 10 upward to downward dog
Strength:
A) 3x5 Muscle Clean
B) 3x5 Clean High Pull
C) 3x5 Clean Pull
*Slowly build intensity from A to C
In 15:00, build to a challenging complex -
1 squat clean OR 1 power clean + 1 front squat OR 1 power clean
WOD:
4 rounds for time -
800 meter row, run or ski (or 40 calorie bike)
8 power clean @ 80% above complex max or 7/10 RPE
8 bar muscle-up or strict pull-up
Accessory:
3x10 hamstring curl @ moderate weight
Friday, November 28
Warm-up: 8-6-4 bench press (light) + kip swing + banded open book stretch/side + alt reverse Samson + bootstrapper + alt toe touch from plank + :30 easy jump rope
Strength:
Every :90 x10 (15:00) -
5-5-5-5-3-3-3-3-3-3
Bench press (start @ 50% 1RM and build by 5% as able)
WOD:
:90 work / :60 rest x6 (15:00) for total jump rope reps -
21-18-15-12-9-6
Toes-to-bar, knees-to-elbow, or v-ups
Max jump rope (doubles or singles) in remaining time
Accessory:
21 bicep curl series (65/45 or 45/35)
Saturday, November 29
Warm-up: 15:00 AMRAP - 5 back squat (light) + 5 inch worm w/ push-up + 10 alt thoracic reach from low squat + 10 banded good morning + 10 banded forward raise
Strength:
Every :90 x8 (12:00) -
3 back squat (start @ 50% 1RM and build by 5% every 1-2 rounds as able)
WOD:
For time -
21-15-9
Wall ball (20/14 or 14/10 or 10/6)
Row, bike, or ski calories
-2:00 rest-
15-12-9
Wall ball (20/14 or 14/10 or 10/6)
Row, bike, or ski calories
Accessory:
Tabata Copenhagen plank (4 rounds/side)