MONDAY, NOVEMBER 23rd
HAPPY BIRTHDAY BETHANY KIHNLEY
A. Clean and Jerk EMOM 10 minutes
Every 1:00 (10 sets)
2 Clean and Jerks @75% (singles)
B. 12:00 AMRAP
20 Wall Balls (20/14)
20 Toes to Bar
Target number of Rounds: 4 rounds +
Minimum number Rounds before scaling: 3 rounds
*If you completed Sat session- perform WOD with heavier WB + GHD Sit-ups or Stick Sit-ups
Scaling option 1
12:00 AMRAP
15 Wall Balls (20/14)
15 Toes to Bar
Scaling option 2
12:00 AMRAP
20 Wall Balls (14/10)
20 Knees to Elbows
Scaling option 3
12:00 AMRAP
15 Air Squats
15 Dumbbell Push Press
15 Sit Ups
C. PostWOD Stretching
1:00 Crescent Lunge Pose (R)
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side
TUESDAY, NOVEMBER 24th
A. Back Squat For load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%
B. 5 sets of 2:00 Amrap
75 Double Unders
Max Push Ups
- Rest 1:00 between sets -
Target number of Reps each set: 95+ reps = 75 double unders + 20 push ups
Minimum number reps before scaling: 85 reps = 75 double unders + 10 push ups
Scaling option 1
5 sets
2:00 Amrap
75 Single Unders
Max Elevated Push Ups (Off of an Box or Bench Press set up, OR Knee Push Ups)
- Rest 1:00 between sets -
* Bar push ups is a push up off of a bench press set up
Scaling option 2
5 sets
Every 3:00 (2:00 time cap)
50 Plate Step Ups or Plate Hops (2in)
20 Dumbbell Bench Press (light)
C. 3 rounds:
10 Bulgarian Split Squats (Each Side)
20 Hip Bridges (2 sec pause at the top)
1:00 Wall Sit Hold
PostWOD Stretching:
2:00 Couch Stretch (R/L)
2:00 Pigeon Stretch (R/L)
2:00 Pancake Stretch
WEDNESDAY, NOVEMBER 25th
HAPPY BIRTHDAY SUSAN PEYRET
"DANIEL"
For time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 Pull-ups
Target time: 15-17 minutes
Time cap: 22 minutes
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.You can read more about Daniel [here](https://greenberetfoundation.org/memorial/daniel-b-crabtree/)
Scaling option 1
For time:
35 Pull-ups
300 meter run
15 Thrusters (75/55)
600 meter run
15 Thrusters (75/55)
300 meter run
35 Pull-ups
Scaling option 2
For time:
50 Ring Rows
300 meter row
15 Dumbbell Thrusters (light)
600 meter row
15 Dumbbell Thrusters (light)
300 meter row
50 Ring Rows
B. PostWOD stretching:
1:30 Elbow to the Floor Stretch (R/L)
1:30 Frog Stretch
1:30 Toe Touch Stretch
THURSDAY, NOVEMBER 26th
HAPPY THANKSGIVING!
GYM CLOSED TODAY
FRIDAY, NOVEMBER 27th
OPEN GYM 7-11AM
Teams of 2
75 Alternating Dumbbell Steps ups (50s/35s) (24/20)
30 Syncro Burpee Pull Ups
50 Alternating Dumbbell Step Ups (50s/35s) (24/20)
20 Syncro Burpee Pull Ups
25 Alternating Dumbbell Step Ups (50s/35s) (24/20)
10 Syncro Burpee Pull Ups
Individual Option:
35 Alternating Dumbbell Steps ups (50s/35s) (24/20)
30 Burpee Pull Ups
25 Alternating Dumbbell Step Ups (50s/35s) (24/20)
20 Burpee Pull Ups
15 Alternating Dumbbell Step Ups (50s/35s) (24/20)
10 Burpee Pull Ups
Target time: 20 minutes
Time cap: 25 minutes
Scaling option 1
Teams of 2
60 Alternating Dumbbell Steps ups (35s/20s) (20/16)
20 Syncro Burpee Pull Up
40 Alternating Dumbbell Step Ups
10 Syncro Burpee Pull Up
20 Alternating Dumbbell Step Ups
5 Syncro Burpee Pull Up
* Scaling option 2
Teams of 2
75 Alternating Steps ups (20/16)
30 Syncro Burpees
50 Alternating Step ups (20/16)
20 Syncro Burpees
25 Alternating Step Ups (20/16)
10 Syncro Burpees
* Individual Option
35 Alternating Dumbbell Steps ups (50s/35s) (24/20)
30 Burpee Pull Ups
25 Alternating Dumbbell Step Ups (50s/35s) (24/20)
20 Burpee Pull Ups
15 Alternating Dumbbell Step Ups (50s/35s) (24/20)
10 Burpee Pull Ups
B. 3 Sets:
10 Tempo Bench (Each Side)
15 Bent Over Plate/Dumbbell Rows
10 Birddogs (Each Side)
SATURDAY, NOVEMBER 28th
OPEN GYM 7-11AM
AMRAP 5 Minute (for quality)
10/8 Calorie Row (OR Ski)
3-5 Strict Handstand Push Ups
-Rest 2 minutes-
-at 7:00-
10 Minute Every Minute on the Minute (EMOM)
3 Strict Pull ups (weighted if possible)
-Rest 2 minutes-
-at 19:00-
AMRAP 5 Minute (for quality)
10/8 Calorie Row (OR Ski)
3-5 Strict Handstand Push Ups
-Rest 2 minutes-
-at 26:00-
10 Minute EMOM
10 Dumbbell bench presses (2x50/35)
-Rest 2 minutes-
-at 38:00-
AMRAP 5 Minutes (for quality)
10/8 Calorie Row (OR Ski)
3-5 Strict Handstand Push Ups
-Rest 2 minutes-
-at 45:00-
5 Minute EMOM
15 Barbell Curls (45/35)
* Scaling option to finish near the target score:
AMRAP 5 Minute (for quality)
10 Calorie Row (OR Ski)
2-3 Strict Handstand Push Ups (with 1-2 abmats)
-Rest 2 minutes-
-at 7:00-
10 Minute Every Minute on the Minute (EMOM)
3 Banded Strict Pull ups
-Rest 2 minutes-
-at 19:00-
AMRAP 5 Minute (for quality)
10 Calorie Row (OR Ski)
2-3 Strict Handstand Push Ups (with 1-2 abmats)
-Rest 2 minutes-
-at 26:00-
10 Minute EMOM
10 Dumbbell bench presses (2x40/25)
-Rest 2 minutes-
-at 38:00-
AMRAP 5 Minutes (for quality)
10 Calorie Row (OR Ski)
2-3 Strict Handstand Push Ups (with 1-2 abmats)
-Rest 2 minutes-
-at 45:00-
5 Minute EMOM
15 Barbell Curls (45/35)