MONDAY, NOV 21
Unilateral Squats
3 sets:
5/5 dual KB front rack Bulgarian split squat
Metcon
7 rounds:
7 ring dip
200m run
11 goblet squat (70/53)
TUESDAY, NOV 22
Snatch
Every 0:30 x 40:
1 power snatch (~75% of your 1RM snatch)
Perform 1 power snatch every 30 seconds for 20 minutes. Same weight should be used the entire time.
On the Tuesday before Thanksgiving last year, we performed the NCFit benchmark workout Cali Bear. So this year we are going to do the same format, but snatch instead of clean & jerk.
WEDNESDAY, NOV 23
Deadlift & Chin-Up
Every 3:00 x 5:
2 deadlift (all sets between 75% and 90%)
4-8 strict chin-up
Metcon
For time:
9-6-3
Deadlift (315/205)
Burpee box jump-over
THURSDAY, NOV 24
Thanksgiving Workout
AMRAP 30, in teams of 2:
800/750/700m row
20 clean & jerk (135/95)
1600/1500/1400m bike
14 thruster (135/95)
FRIDAY, NOV 25
Metcon
5 rounds:
40 double-under
20 KB snatch (53/35)
15/12 cal assault bike
10 toes-to-bar