Monday 20 November
Strength
3 Sets of:
Back Squats x 6 @ 80%
Rest 2 min between working sets
MetCon
“The SEC”
AMRAP in 15 min:
1200m Run Buy-In, then…
1/1, 2/2, 3/3, 4/4…
Thrusters 115/75
Knees-to-Elbows
A few more weeks until we max out on back squats. This is the final week of sets across. Next week, the sets will be ascending. The run is here to tax the aerobic system, push out into a longer time domain, without an excessive amount of added reps. Quick transitions between thrusters and knees to elbows. Break up the knees to elbows long before you get to failure. This will save your grip and get you a much better score.
Tuesday 21 November
MetCon
“The Big Ten”
10 Rounds for time of:
1 Deadlift 335/225 (or scale to 75% of 1RM)
2 Strict Handstand Push Up
3 Chest-to-Bar Pull Ups
Stairs-and-Back Sled Push 4/3
We are about to earn that Thanksgiving feast. Use a weight thats heavy but keep good form. Coming back from the sled push will make the lift a lot harder than you think:) The goal on this wod is to tray and move consistently the whole time through fairly high skill movements. 10 rounds is a lot even though the reps are low. This setup hits all three energy systems and depends on you setting a pace that can be maintained.
Wednesday 22 November
Skills
Snatch and Clean & Jerk
MetCon
“The PAC 12”
AMRAP in 4 min of:
500m Row/0.6mi Bike
Max Power Snatch 135/95
-Rest 1 min-
AMRAP in 4 min of:
500m Row/0.6mi Bike
Max Burpees over Rower/Bar
-Rest 1 min-
AMRAP in 4 min of:
500m Row/0.6mi Bike
Max Clean & Jerks 135/95
-Rest 1 min-
AMRAP in 4 min of:
500m Row/0.mi6 Bike
Max Burpees over Rower/Bar
Today, we are gonna burn some calories. Yesterday was about pacing, today is a sprint. Hit the row or bike at 90%. You need a little left to be able to do the movements. In the warmup, focus on being able to get set up quickly after each rep.
Thursday 23 November
Happy Thanksgiving!
Coach’s Choice
Friday 24 November
Black Friday
Coach’s Choice