Warm-up: Coach’s Choice
Strength/Skill: Review Rope Climbs and Devils Press
WOD: 10 RFT (20 Minute Cap)
5 Devils Press (35/20)(20/15)
1 Rope Climb
Stimulus/Focus: A skill workout. The weight and rep scheme are both manageable. Work the movements and keep moving.
Cool Down: 4 Rounds
100 Meter Farmer’s Carry
100 Meter Sprint
Warm-up: Coach’s Choice
Strength/Skill: Review Movements
WOD: 20 Minute AMRAP
100 Meter Row
10 Box Jumps (24/20)
RX+: 30/24
Stimulus/Focus: All the legs and all the cardio! Find a steady pace and maintain it.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift – 4 x 4
Use 80% for all sets. Lift on a 3-minute clock.
WOD: Hard Cindy
20-Minute AMRAP of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30″ box
15 Squats holding a 45 pound plate
RX: To click RX you must use a dumbbell for pull ups and squats. You must use the same dumbbell for both movements. For push ups, men will put their feet on a 30″ box and females on a 24″ box. You will have two scores–your number of rounds and reps is one. Your weight used is the other.
Cool Down: Tabata Candlestick Raises
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat – 5 x 5 x 5 x 5
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (18 Minute Cap)
21-18-15-12-9-6-3
Overhead Squats (95/65)(65/45)
Double Unders
Ab Mat Sit Ups
Stimulus/Focus: This will be taxing on the whole body. The double unders will leave you winded. Rest on the sit ups. Try to go unbroken on all work. If needed take one break on the bigger sets of overhead squats.
Cool Down: 500 Meter Row
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 and Get Ready to Work!
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: Shoot for a new PR on our annual post Thanksgiving Day benchmark WOD!
Cool Down: Run 400 Meters
Warm-up: Athlete’s Choice
Strength/Skill: Get ready to run!
WOD: 5k Run
Max Effort 5k Run
Stimulus/Focus: Run the 5K Turkey Trot with friends and family before you go enjoy Thanksgiving meals with those you love!
Cool Down: Visit with family for Thanksgiving!
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: Three 6-Minute Rounds
Round 1: 6 Minute AMRAP
10 Floor Press (135/85)(85/55)
10 Front Rack Weighted Lunges (135/85)(85/55)
*Rest 1 Minute Between AMRAPs*
Round 2: 6 Minute AMRAP
10 Floor Press (135/85)(85/55)
10 Back Rack Weighted Lunges (135/85)(85/55)
*Rest 1 Minute Between AMRAPs*
Round 3: 6 Minute AMRAP
10 Floor Press (135/85)(85/55)
10 Overhead Weighted Lunges (135/85)(85/55)
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Clean – 3 x 3 x 3
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
1 Squat Snatch (115/75)(75/55)
3 Clean and Jerks (115/75)(75/55)*Any style clean and jerk*
30 Double Unders
Stimulus/Focus: This should be a heavy workout. The lifts will be challenging once the double unders tax you cardiovascularly.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Shoulder to Overhead Complex
Push Press
Push Jerk
Split Jerk
12 Minutes to Find Your Heaviest Shoulder to Overhead Complex
WOD: 5 RFT (18 Minute Cap)
24 Deadlifts (95/65)(65/45)
18 Hang Power Cleans (95/65)(65/45)
12 Push Jerks (95/65)(65/45)
Stimulus/Focus: This is double rep DT with lighter weight. The goal is to hold onto the bar for 23 deadlifts, then break before completing the last deadlift into 17 hang power cleans, then break before completing the last hang power clean into 12 push jerks. See if you can do that for all 5 rounds!
Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions
