ANNOUNCEMENTS
Please note the following modifications to the Thanksgiving week schedule:
Wednesday 11/21 – No 7pm class or 6pm spin, no childcare at 5pm (sorry…)
Thursday 11/22 – 9am* class only
Friday 11/23 – 8am* and 9am class only
*Indicates classes with childcare
Holiday Party is Friday December 14th! Mark your calendars. More info here:
https://www.facebook.com/events/1491925837618947/
MONDAY, NOV 19
STRENGTH
3 rounds, NFT:
10 back squat
20 v-ups
Warm-up then perform 3 working sets of 10. Superset with 3 sets of 20 v-ups
METCON
Dumbbell “DT”
5 rounds:
12 DB deadlift (2 x 50/35)
9 DB hang power cleans (2 x 50/35)
6 DB shoulder to overhead (2 x 50/35)
TUESDAY, NOV 20
SKILL
Today we are going to do some basic pull-up strength and skill work. It is important to work on your upper body pulling strength, with the goal of being able to perform strict pull-ups before worrying about stringing together sets of kipping pull-ups.
BEGINNER/INTERMEDIATE
Station 1: Inverted Barbell Rows 2×10
Set up the barbell on j-hooks and perform inverted rows w/ a supinated grip (hang underneath barbell similar to ring rows). Legs are straight out in front, body is at an approx 45 degree angle. Pull until chest touches the bar. Perform 2 sets of 10.
Station 2: Jumping pull-ups w/ 5 sec negative 2×5
Find a pull-up bar that you can reach, jump up pulling your chin over the bar and control the descent (aka negative) with a 5 second tempo. The emphasis here is on the controlled negative.
Station 3: 1 minute max effort banded pull-ups
String a band between j-hooks and perform as many pull-ups as you can in 1 minute.
RX
Station 1: Inverted Barbell Rows 2×10
Same as above
Station 2: Strict pull-ups 2×8-12
Perform 2 sets of 8-12 reps of strict pull-ups in hollow body position
Station 3: Strict chest-to-bar pull-ups
Perform 2 sets of max reps strict C2B pull-ups.
METCON
AMRAP 16:
Buy-in = 50/40 calorie bike (perform only once)
100 double unders
50 wall balls (20/14)
25 burpee box jump overs (24/20)
Stagger start time as needed so that all athletes can bike.
WEDNESDAY, NOV 21
METCON
Alt E2MOM 20:
400m run
2-position clean (hang clean + clean)
In the first two minute interval, compete a 400m run. In the second two minute interval, complete a 2-position clean. This will last for 20 minutes, so you will end performing 5 sets of each. The two positions are a hang clean (anywhere from above the knee) and a clean from the floor. This should be squat cleans. Beginners may scale to power cleans. Build to a heavy set.
Scale the run length if you are unable to complete 400m in a two minute window.
FINISHER
3 rounds, NFT:
5L/5R KB windmill – choose challenging weight
8 barbell good mornings – light/medium weight
THURSDAY, NOV 22
Thankgiving Day WOD
METCON
Teams of 2, split up reps as needed except partners will run together.
AMRAP 8:
200m Turkey Trot (aka run) – together
50 hand release push-ups
-rest 2 min-
AMRAP 8:
20 Giblet Squats (aka KB goblet squats)
40 Pass the Wall Ball Please partner sit-ups (20/14) – partners perform sit-ups on the ground facing each other tossing the medicine ball to the other as they sit up
-rest 2 min-
AMRAP 8:
20/16 calorie row
30 shoulder to overhead (95/65)
If needed, split the class into three groups, with each group starting and a different AMRAP.
FRIDAY, NOV 23
STRENGTH
Deadlift 5×5
All deadlifts should be dead-stop.
METCON
3 rounds:
8L/8R single arm KB thruster (53/35)
16 pull-ups
16 alt leg single arm KB overhead lunges (53/35)
SATURDAY, NOV 24
METCON
EMOM 20:
Min 1 – Dips (ring or bar)*
Min 2 – Sandbag squats**
Min 3 – Calories on bike
Min 4 – Russian KB swings (70/53)
Min 5 – Rest
Repeat the above movements for 20 minutes (you will complete each station 4 times). Start athletes at different stations as needed for equipment. Record total reps.
*Scale dips to box/bench dips (hand on box, been on ground)
**Scale sandbag squats to med/slam ball squats, or KB goblet squats