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
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: Snatch – 6 x 2
Use 75% for all sets. Lift on a 2-minute clock. Work speed under the bar.
WOD: 5 RFT (12 Minute Cap)
5 Snatch (95/65)(65/45)
10 Wall Balls (20/14)(14/10)
15 Seated Knees to Elbow
Stimulus/Focus: This workout should be quick moving. Aim to do all work unbroken.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift – 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1
Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 16 Minute Partner AMRAP
Partner 1: Row for Calories
Partner 2: Farmers Carry (50/35)(35/20) *Two DBs* to the Rig
Complete 10 Pull Ups
Farmers Carry back to the Rower
*Switch*
Score is total number of calories and pull ups.
Cool Down: Partner Choice
Warm-up: Coach’s Choice
Strength/Skill: Review progressions for ring muscle ups and handstand push ups. Get ready to work!
WOD: Nate
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
Stimulus/Focus: This is a benchmark Hero WOD. Push hard. Make sure to find scales that challenge you and record them in Wodify.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Back Squat – 5 x 5 x 5 x 5 x 5
Lift on a 3-minute clock. Start at 60% and get AHAP. Hold a 2-second pause in the bottom.
WOD: 20 Minute AMRAP
10 Back Squats (45/35)(35/15)
10 Box Step Ups (45/35)(35/15)
*10 burpees every time you put the bar down.*
Stimulus/Focus: The goal is to hold the bar for 20 minutes–or as much of it as you can. Work past the desire to put it down too quickly.
Cool Down: 3 Rounds
10 Barbell Bicep Curls
10 Barbell Skull Crushers
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press – 2 x 2 x 2 x 2 x 2
Start at 80% and get AHAP. Lift o 3-minute clock.
WOD: For Time (15 Minute Cap)
10-9-8-7-6-5-4-3-2-1
Shoulder Press (65/45)(45/35)
Toes to Bar
*25 Double Unders after Each Round of Toes to Bar (250 Double Unders)
RX+: (95/65)(65/45); strict toes to bar; triple unders
Stimulus/Focus: This workout will tax your shoulders. Try to do each set of work unbroken. Rest between movements as needed.
Cool Down: 3 Rounds
5 Strict Pull Ups
10 Superman Holds (2-Second Count)
