Monday, November 10 - Saturday, November 15
Monday, November 10
Warm-up: 15:00 AMRAP - 10 pvc pass through + 5 deadlift (start light and build to 60% 1RM) + 10/side 1-arm ring row + 5 strict press (light) + 10 alt reverse Samson
WOD:
In 30:00, complete the following @ steady pace -
10-8-6-4-2
Deadlift @ 60, 70, 80, 85, 90% 1RM
Strict press @ 50, 60, 70, 75, 80% 1RM
——————
10-8-6-4-2
Overhead DB walking lunge/side (50/35 or 40/25 or 30/15)
Strict pull-up
Accessory:
Accumulate 45-60 cable face pulls @ moderate weight
Tuesday, November 11
Warm-up: 2 rounds - 12 alt Cossack squat + 10 alt hamstring scoop + :30 banded straddle stretch + 12 bootstrapper + 10 upward to downward dog + :30 calf stretch
WOD:
Happy Veterans Day
Chad -
1,000 box step-ups for time @ 20 in or lower (scale to 500)
https://wodwell.com/wod/chad-wilkinson/
Accessory:
1:00/side figure-4 stretch w/ rotation
1:00/side crossbody hamstring stretch
Wednesday, November 12
Warm-up: 8-6-4 bench press (light) + alt renegade row (2 @ light weight) + scorpion stretch/side + push-up to pike + thread the needle w/ thoracic extension/side
Strength:
Every :90 x4 (12:00) -
12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
3-5 bench press, building to 75% 1RM or 7/10 RPE)
WOD:
Every 3:00 x6 (18:00) -
15 calorie row, bike, or ski
5 bench press @ 75%1RM or 7/10 RPE
Accessory:
Tabata seated DB hammer curls (2 @ light to moderate weight)
Thursday, November 13
Warm-up: 15:00 AMRAP - 5 clean pull + 5 high clean pull + 5 muscle clean (light) + :30 easy jump rope + 10 supine toes-to-rig + 10 banded good morning + 10 cat cow
Strength:
Every :90 x8 (12:00) -
5-5-4-4-3-3-2-2
Hang power clean (start light and build every 2 rounds as able)
WOD:
3 rounds for time-
20 double under or 40 singles
20 toes-to-bar, knees-to-elbow, or v-up
20 double under or 40 singles
20 KB swing (53/35 or 40/25 or 30/15)
20 double under or 40 singles
20 goblet squat (53/35 or 40/25 or 30/15)
Accessory:
Accumulate 30-50/side single leg DB hip thrust @ moderate weight
https://youtu.be/KW7yo5x7-HI?si=uJ3Xv2UziiyAPMRS
Friday, November 14
Warm-up: 8-6-4 back squat (light) + inch worm w/ push-up + alt thoracic reach from low squat + alt groiner + thoracic opener on med ball + :30 banded snow angel
WOD:
In 30:00, complete the following @ steady pace -
10-9-8-7-6-5-4-3-2-1
Back squat (start @ 50% 1RM and build every 1-2 rounds as able)
Strict handstand push-up, pike push-up, or any push-up variation
Accessory:
Accumulate 30-50 DB lat pullover @ 50/35 or 40/25 or 30/15
Saturday, November 15
Warm-up: 2 rounds - 12 alt single leg v-up + 6 kip swing + 12 ring row (slow tempo) + 6/side thoracic rotation from runners lunge + 12/side 1-arm banded lat pulldown
WOD:
Every 6:00 x6 (36:00) -
400 meter run
25 sit-up (weighted or GHD if able)
5 bar muscle-up or 10 pull-up
*Scale as needed to assure at least 1:00 rest/round
Accessory:
3-5 rounds (2:00 rest/round) -
Max distance handstand walk or :30 alt shoulder tap from handstand