Gym Closed
Happy Thanksgiving!
WOD
Fitness & Performance
A) E4M x 4 sets:
– 8/side rear foot elevated split squats
– 8-12 dips
– 8-12 inverted BB rows
*heavier/harder than last week
Fitness
B) 5 rounds for time:
– 200m row
– 10 sandbag/goblet squats
– 10 push-ups
– 30 single unders
R60S
Performance
B) 5 rounds for time:
– 250/200m row
– 10 sandbag/goblet squats (53/35ish)
– 10 push-ups
– 30 double unders
R60S
RX+ use 70/44 w/ deficit push-ups
Fitness
E4M x 5 sets each (8 total):
Station 1:
– 400m run
– 10 KB goblet squats
Station 2:
-400m row
– 10 double DB hang power clean
Station 3:
– 400m run
– 10 strict pull-ups
Station 4:
– 400m row
– 10 box step overs
Station 5:
– 400m run
– 10 burpees over the bar
Station 6:
– rest
*Switch the rows and the runs the second time through.
Performance
E4M x 5 sets each (10 total):
Station 1:
– 400m run
– 12 front squats (115/75)
Station 2:
– 500/400m row
– 10 hang power clean (115/75)
Station 3:
– 400m run
– 12 CTB pull-ups
Station 4:
– 500/400m row
– 10 box jump overs (24/20”)
Station 5:
– 400m run
– 12 burpees over the bar
Station 6:
– rest
*Switch the rows and the runs the second time through.
*RX+ sub 5 bMUs for pull-ups.
Fitness & Performance
A) E2M x 6 sets:
– 5 BB push press
After sets 1, 3, 5…
– 16 alt. double KB gorilla rows
After sets 2, 4, 6…
– 16 supinated band pull-aparts
*Keep PP at heaviest weight from 6’s on 11/15.
Fitness
B) EMOM x 10-20 sets
– 2 DB Up/down devil press
– 4 reverse lunges (weighted if able)
– 4 hanging knee raises
Performance
B) EMOM x 10-20 sets
– 2 DB devil press (35/25s)
– 4 DB reverse lunges
– 3 toes to bar
Fitness
A) E2M x 4 sets each
Station 1:
- 10 BB RDLs
- 10 DB incline press
Station 2:
- 10 tough KB goblet squats
- 10 ring rows
*Increase weights from last week.
Performance
A) E2M x 8 sets:
– 1 power clean
*Build to a heavier single than 11/11.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side DB Romanian deadlifts (Performance) / 10-15 medball hamstring curls (Fitness)
– 10-15 DB French press
– 8/side half kneeling banded chop (low to high)
– 10-15 curls (BB or DB)
C) Conditioning Option
– 10 minute time trial (AB, row, or ski)
*Pace appropriately and accumulate as much work as possible.
Fitness & Performance
A) E4M x 3 sets:
– 10/side rear foot elevated split squat
– 10-15 dips
– 10-15 inverted BB rows
Fitness
B) E3M x 4-7 sets:
– 10/8 cal row
– 10 SA DB hang clean (5/5)
– 10 goblet or air squat
Performance
B) E3M x 4-7 sets:
– 12/9 cal row
– 12 SA DB hang clean (6/6 @ 53/35)
– 12 goblet squat
RX+ complete reps of 14.
Fitness
A) E4M x 2 sets each (8 total):
Station 1:
– 400m run
– 20 medball squats
Station 2:
– 400m row
– 16 SA DB hang power snatch (4-4-4-4)
Station 3:
– 400m run
– 12 DB push press
Station 4:
– 400m row
– 8 up/downs
Performance
A) E4M x 2 sets each (8 total):
Station 1:
– 400m run
– 20 wallballs (20/14)
Station 2:
– 500/400m row
– 10 hang power snatch (95/65)
Station 3:
– 400m run
– 15 DB push press (35/25s)
Station 4:
– 500/400m row
– 10 burpees over the rower
Fitness & Performance
B) 2-3 sets:
– 10 lemon squeezes
– 20 hollow rocks
– 30 flutter kicks
Rest as needed
Fitness & Performance
A) E3M x 5 sets:
– 4 bench press w/tempo 32X1 @ 65-70%
– 5-10 supinated ring rows
– 10-15 banded face pulls
*BP should be heavier than 11/9.
*Weight pull-ups if able.
Fitness
B) EMOM x 10-20 sets:
– 3 strict pull-ups
– 5 push-ups
– 7 RKB swings
Performance
B) EMOM x 10-20 sets:
– 3 CTB pull-ups
– 5 CTG push-ups
– 7 RKB swings (70/44)
RX+ perform 5-7-9 rep scheme.