Monday 11/23
10 Minute Warm Up
5-6min Warm Up on Front Rack Forward Lunges
E90sec x7.5min
4ea Front Rack Forward Lunges
10 Russian KB Swings (AHAP)
2 Rounds for time (12min Cap)
40/30 Cal Row
30 Front Squats (95/65)
20 Ab Mat Sit Ups
Accessory (4 sets)
30sec DB Hammer Curl
30sec Rest
30sec Weighted Push Ups
30 sec Rest
Tuesday 11/24
10 Minute Warm Up
Partner Workout
Row 4000m (16min Cap)
*Switch every 500m
*While Partner 1 is rowing, partner 2 is holding 2 DB’s (50/35)
*If partner 2 drops the DB’s before partner 1 finishes the row, they stop and together do 5 burpees
5min Rest
For Time (10min Cap)
Double DB “DT”
12 DB Deadlifts (50/35)
9 DB Hang Cleans (50/35)
6 DB Push Jerks (50/35)
Wednesday 11/25
10 Minute Warm Up
10min Warm Up to 60% of Snatch
E90sec x7.5min
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
4 Rounds for time (20min Cap)
400m Run beginning of every round
11-9-7-5
Hang Snatch (power/squat) (115/75)
Bar Muscle Ups (Pull Ups do double reps)
Burpees
Thursday 11/26
10 Minute Warm Up
Thanksgiving Partner WOD
For Time (35min Cap)
60-40-20
Double KB Front Rack Walking Lunges (50/35)
Toes to Bar
Into
10 Rounds
20 Cal Assault Bike (400m Row)
1 Rope Climb
*1 Partner does bike/row other partner does rope climb and switch every round
Into
200m DB Carry (40/30)
Friday 11/27
10 Minute Warm Up
10min Warm Up to 65% of Floor Press
E2MOM x10min
5 Floor Press
10 Banded Rows
AMRAP x15min
20 Double DB Floor Press
15 Box Jumps
10 Handstand Push Ups
Saturday 11/28
10 Minute Warm Up
Partner WOD
Buy in: 1mile run together
Into
2 Rounds
160 DU (300 SU)
80 Deadlifts (185/135)
60 Wall Balls (20/14)
40 Cal Assault Bike
Peak Conditioning
Monday 11/23
10 Minute Warm Up
Alt EMOM x15min
5 Strict Pull Ups (5 negatives or 8 Foot Assisted under BB)
10 2DB Front Squats (50/35)
8ea Plank KB Pass Throughs
18min AMRAP
400m Run
30 Wall Balls
20 Pull Ups (Ring Rows)
10 Burpees
Accessory (2-3 sets)
QHF Stretch x30sec each side
Banded Lat Stretch x30sec each side
Wednesday 11/25
Combined with CrossFit
Saturday 11/28
10 Minute Warm Up
5 Rounds for time (35min Cap)
24/20 Cal Row
20 Box Jump Overs
15 Toes to Bar
10 Double DB Devil’s Press (50/35)
Strength
Tuesday 11/24
BB Warm-up
5 Strict Press in Split
4 Jerk in Split
3 Jerk
10 Minutes to warm-up to 80% on Jerk
-then
Every 2.5 Minutes for 15 Minutes
Jerk w/ Pause in Catch
80%x1, 85%x1, 90%x1, 85%x1, 90%x1, 93%x1
10 Minutes to warm-up to 80% on Sumo Deadlift
-then
Every 3.5 Minutes for 14 Minutes
1) Sumo Deadlift
80%x2, 87.5%x1, 95%x1x2
2) FFE Reverse Lunge x10
Thursday 11/26
BB Warm-up
5 Below Knee Muscle Clean + Press in Split
4 Below Knee Power Clean + Jerk in Split
3 Below Knee Clean + Jerk
10 Minutes to warm-up to 80% on Pause Below Knee Clean + Jerk w/ Pause in Catch
-then
Every 2.5 Minutes for 15 Minutes
Below Knee Clean + Jerk w/ Pause in Catch
80%x1, 85%x1, 90%x1, 85%x1, 90%x1, 93%x1
10 Minutes to warm-up to 80% on Push Press
-then
Every 3.5 Minutes for 14 Minutes
1) Push Press
80%x2, 87.5%x1, 95%x1x2
2) Bent Over BB Row x5 (build to heavy 5)
Saturday 11/28
BB Warm-up
5 Muscle Snatch + Snatch Push Press
4 Power Snatch + OHS
3 Snatch + Drop Snatch
10 Minutes to warm-up to 80% on Snatch
-then
Every 2.5 Minutes for 15 Minutes
Snatch
80%x1, 85%x1, 90%x1, 94%x1, 98%x1, 102%x1
10 Minutes to warm-up to 80% on Back Squat
-then
Every 4 Minutes for 16 Minutes
1) Back Squat
80%x2, 87.5%x1, 95%x1, 102.5%x1
2) Nordic Leg Curl x5