WEEK of WODs 11.22.21 - 11.27.21

MONDAY, NOVEMBER 22nd

A. Front Squat

6 x 3 @ 80%, every 2 minutes

*in btw sets add in 1 pegboard climb AHAP OR 1 Rope Climb AHAP ( Use 3 Slow Strict Banded Pull-ups as Sub)

B. 35:00-50:00

AMRAP 14min:

2 Cal Echo Bike

2 Burpees over Barbell

2 Thrusters (95/65lbs)

4 Cal Echo Bike

4 Burpees over Barbell

4 Thrusters

6 Cal Echo Bike

6 Burpees over Barbell

6 Thrusters

…continue in this fashion by 2’s until time is up

Scaling Option 1:

75/55lbs

Scaling Option 2:

Calories on BikeERG

Burpees

45/25lbs

C. Mobility Session:

Pigeon 2min per side

AT HOME:

14min AMRAP:

Same rep scheme as above with

Mountain Climbers

Burpees

Air Squats

TUESDAY, NOVEMBER 23rd

A. 15:00-27:00

Shoulder Press

6 x 3 @ 80%, every 2 minutes

*in btw sets perform 30 banded pull Aparts- elbows in/palms up + 20sec hollow body

B. 35:00-50:00

3 Rounds for Reps:

1min Walking Lunge

1min Cal Air Runner/SkiERG

1min Muscle Up

1min GHD Sit-up

1min Rest

Scaling Option 1:

Bar Muscle Up OR Strict Pull-up

Weighted Sit-up (30/20lb DB)

C. 3 Rounds for Quality

10 DB Bent over Row ea arm

10 KB Windmills ea side

10 DB Weighted Glute Bridge with pause

AT HOME:

3RFReps:

1min Walking Lunge

1min Run (30s out and back)

1min Push up Plus

1min Sit up

1min Rest

WEDNESDAY, NOVEMBER 24th

12 Days of Thankfulness

1-250 m row

2- Muscle Ups

3- DB Thrusters (50/35)

4- Burpee Box Jumps (24/20)

5- Handstand Push Ups

6- Chest to Bar Pull Ups

7- Kettlebell Swings (53/35)

8- Single Arm KB Snatch (53/35)

9- Toes to Bar

10- DB Deadlifts (50/35)

11- Ring Dips

12- DB ManMakers (53/35)

- Man Maker is Row Right + Push-up + Row Left + Push-up + Power Clean

Scaling Option 1:

1- 250 m row

2- Burpee Pull-up

3- DB Thrusters (35/20)

4- Burpee Box Jumps (20/16)

5- Push Ups

6- Pull Ups

7- Kettlebell Swings (35/26)

8- Single Arm DB Snatch (35/20)

9- Knees to Chest

10- DB Deadlifts (35/20)

11- Bar Dips

12- DB Man Makers (35/20)

THURSDAY, NOVEMBER 25th

OPEN GYM ONLY 7am-12pm

"KELLY"

5 Rounds for Time:

Run 400m

30 Box Jumps (24/20")

30 Wall Ball (20/14)

Target Time: 20-25 minutes

*scale to meet the stimulus of 4-5 minute rounds

FRIDAY, NOVEMBER 26th

OPEN GYM ONLY 7am - 6pm

"JERRY"

1 Mile Run

2K Row

1Mile Run

Target Time: 20-25 minutes

*scale meters to meet stimulus of workout

SATURDAY, NOVEMBER 27th

OPEN GYM 7am-12pm

3 Sets

5 Power Cleans (155/105)

50 Double Unders

50’ Handstand Walk

50 Double Unders

5 Power Cleans (155/105)

-Rest 1:1 b/t sets-

Target Time each set: 3-4 minutes

Time Cap each set: 5 minutes

Scaling option to finish near the target score:

3 Sets

5 Power Cleans (135/95)

35 Double Unders

25’ Handstand Walk (Bear Crawl)

35 Double Unders

5 Power Cleans (135/95)

-Rest 1:1 b/t sets-

EXTRA GYMNASTICS:

TOES TO BAR

EMOM 7min

3 Strict Toes to Bar + 5 Kipping Toes to Bar + 10 V-Ups

HSPU

EMOM 7min

3 Wall Walks + 5 Strict Pike Push-ups off Box + 10sec Hollow Hold

SUNDAY, NOVEMBER 28th

OPEN GYM 3-5pm