Warm-up: Coach’s Choice
Strength/Skill: Double Under Skill Work
WOD: 30 Minute AMRAP
10 HSPUs
20 Alternating Step Lunges
30 Ab Mat Sit UPs
*Masters RX: Seated DB Press (35/20)
Stimulus/Focus: Aim to do your work unbroken. If you have to break make sure that it is no more than once per round. Strive for 10 rounds.
Cool Down: 100 Double Unders
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (20 Minutes to Find Your 1 RM)
WOD: Opposing Ladder (20 Minute Cap)
21-18-15-12-9-6-3
Wall Balls (20/14)(14/10)
3-6-9-12-15-18-21
Deadlift (60%)
*100 Meter Run After Each Round of Deadlifts (Total of 7 Runs)
Stimulus/Focus: This workout will be demanding on the legs. Try to do work unbroken or in no more than two sets and push hard on the runs each time.
Cool Down: 3 Rounds
5 Barbell Rollouts
5 Ring Dips
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: Barbara – Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Stimulus/Focus: Benchmark! Go for a PR!
Cool Down: 400 Meter Run
Warm-up: Athlete’s Choice
Strength/Skill: Get Ready to Run!
WOD: Max Effort 5k Run
Cool Down: Happy Thanksgiving!
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Workout
WOD: For Time (30 Minute Cap)
500-400-300-200-100
Meter Run
50-40-30-20-10
Double Unders
25-20-15-10-5
Burpees
5-4-3-2-1
Rope Climbs
Stimulus/Focus: All the things! Have fun!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (12 x 12 x 12 x 12 x 12 x 12 )
Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: Opposing Ladder For Time (10 Minute Cap)
10-9-8-7-6-5-4-3-2-1
Strict Push Ups
1-2-3-4-5-6-7-8-9-10
Floor Press (95/65)(65/45)
RX+: HSPUs and 135/95
Stimulus/Focus: Push-push workout. Try to complete sets unbroken.
Cool Down: 3 Rounds
5 Pull Ups
10 Cals on Rower
Warm-up: Coach’s Choice
Strength/Skill: Snatch Balance (15 Minutes to Work the Skill)
WOD: 20 RFT (20 Minute Cap)
2 Full Snatch (115/75)(75/55)
5 Slam Balls (30/20)(20/15)
Stimulus/Focus: Move quickly! This should be done well under the cap.
Cool Down: 50 Ab Mat Sit Ups
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-up: Coach’s Choice
Strength/Skill: Clean (10 Minutes to Find Your Heavy for the Day)
WOD: For Time (25 Minute Cap)
7-6-5-4-3-2-1
Cleans (80%)
21-18-15-12-9-6-3
Burpees
42-36-30-24-18-12-6
Double Unders
Focus/Stimulus: This workout should be challenging. The cleans will likely be in singles. Find a steady pace on the burpees and try to go unbroken on the double unders.
Cool Down: 400 Meter Run
