Monday 11.21

Name game: If you had to pick just 3 foods to eat for Thanksgiving, what would they be?

 

Warm up: coach-led barbell

 

Strength: 15 minute EMOM
Minutes 1-5: 5 touch-and-go power snatches
Minutes 6-10: 3 touch-and-go power snatches
Minutes 11-15: 1 power snatch

 

WOD: For time *15 minute cap
100 double unders
50 ring rows
100 double unders
35 ring rows
100 double unders
20 ring rows

 

Lifestyle: reduced reps DU/single-single-double/DU attempts capped at 2 minutes per round or 20/15 calorie bike

 

Objective: Similar to the power cleans last week, the focus is on the barbell cycling work today, and the goal is to build in weight as you go. For the workout, do not underestimate how fatiguing ring rows can be, and break them into sets that leave you well short of failure. 

 

Score: heaviest 5-rep, 3-rep, and 1-rep power snatch & time to complete

 

Tuesday 11.22

Name game: Would you rather spend Thanksgiving watching football or watching holiday movies?

 

Warm up: 2 rounds, :45 on, :15 off, of feet out rowing (no straps), inchworms to push-up, pass through w/ lunge

 

WOD: Every 3 minutes for 10 rounds:
Odds: 500m row
Evens: AMRAP
2 wall walks
5 strict knees to elbow
*swap order to share ergs; pick up the AMRAP where you leave off

 

Lifestyle: scale the row distance to finish in under 2:30; partial wall walks, strict knee raises

 

Accessory (optional): 3-5x 60m heavy farmers carry

 

Objective: Like last Tuesday’s workout, core strength takes center stage, this time with an interval-style workout that alternates cardio and gymnastics. You create your own rest based on how fast you complete each row. Aim for consistency: times within a 2-3 second range on the rows, and at least 3 rounds in each interval of the AMRAP. 

 

Score: five 500m row times and rounds & reps of the AMRAP

 

Wednesday 11.23

Name game: What are you thankful for?

 

Warm up: for 4 minutes complete rounds of 20 jumping jacks, 10 squat to hip hinge, 5 straight-arm burpees

 

Skill: fun with rings – skin the cats, etc.

 

WOD: “Ellen” *15 minute cap
3 rounds for time:
20 burpees
21 DB snatches 50/35
12 DB thrusters 50/35

 

Lifestyle: straight-arm burpees, 40/25

 

Extra credit: death by calorie bike (start at 5/3 calories and add 1/minute)

 

Objective: Ellen is a dumbbell-based variation on the workout Helen that we did in June. Pace yourself on the first round since all of these movements have a tendency to spike your heart rate and get you breathing hard. Many people struggled to finish this workout under the cap when we tested this last year. The cap is the same today: make it your goal to get it done. See 10/4/21 in SugarWOD for past results.

 

Score: time to complete

 

Thursday 11.24

Happy Thanksgiving! There will be a 9 a.m. strength class only.

Strength: bench press 5×5 

 

Friday 11.25

No 6 a.m. class or CarlosWOD today. First class at 7:30 a.m.

Name game: When do you start doing your holiday shopping?

 

Warm up: 2 minute bike/row then rounds of 10 step-ups, 10 med ball squats, 15 second/side lizard stretch

 

Strength: pause back squats – 5×6 with a 3-second pause at the bottom

 

WOD: 10 minute AMREP
12 box jump-overs 24/20
Max rep unbroken wall balls 20/14

 

Lifestyle: use a lower box or plate, 14/10

 

Objective: We’ve been working through relatively high reps of pause back squats, and this is the highest volume yet. It’s ok to build slightly in weight across your working sets, but try to hit at least 3 sets at your heaviest weight. For the workout, scale the weight and/or height of the wall balls so you’re able to do at least 20 reps in a row to start. Scale to a lower box or a plate rather than switching to step-overs, but make sure your legs are ready for that first jump each round. 

 

Score: pause squat weights & total wall balls

 

Saturday 11.26

Name game: What is your favorite Thanksgiving food to eat as a leftover?

 

Warm up: coach-led funzies & work up to clean weight

 

WOD: With a partner, 30 minute AMRAP
1 clean 205/145
2 bar muscle-ups
5 calorie bike
*alternate full rounds

 

Lifestyle: use a weight that’s a heavy single; 1 bar MU or 4 pull-ups per round

 

Objective: It’s your choice whether you perform power cleans, squat cleans, or some of each, though keep in mind that you will be doing more front squats if you go to strength class tomorrow. Challenge yourself on the clean weight and in scaling the bar muscle-ups, but aim to complete each round in under a minute. 

 

Score: rounds & reps

 

Sunday 11.27

Strength: 12 EMOM FS 2 reps 3 sec pause last rep