WODs for Thanksgiving week!

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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
Train Wreck
15-12-9-6-3
Turkish Get Ups (53/35)
60-50-40-30-20
Kettlebell Swings American (53/35)
30-25-20-15-10
Pull Ups

This is our annual pre-Thanksgiving front load. Don’t worry – we will scale this as needed for you guys! The intent is to stay focused through the TGU and then bring it on the KBS and pull ups. It’s a fun one. If you need grips for the pull ups, bring them!

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