Monday 11.25.24
Extended Warm-up
9 Minute EMOM:
MIN 1 → 5-7 DL (Build to Workout Weight)
MIN 2 → 5 Wallballs + 5 Box Jumps
MIN 3 → 3-5 PU
“Turducken”
For Time:
20 Deadlifts (185/135#)
30 Pull-Ups
20 Deadlifts
40 Wall Balls (20/14#)
30 Pull-Ups
20 Deadlifts
50 Box Jumps (24/20″)
40 Wall Balls
30 Pull-Ups
20 Deadlifts
Tuesday 11.26.24
“Row Before You Dough”
20 Minute EMOM:
MIN 1 – :50 Max Calore Row or Bike
MIN 2 – :50 Max Up-Downs Over Rower
MIN 3 – :50 Max Sit-Ups
MIN 4 – Rest
* Score is total reps.
* Athletes who bike can do their up-downs over a parallette.
Bench Press
On a 15:00 running clock…
Build to a Moderate-Heavy 5-Rep
Wednesday 11.27.24
Strength
Every 4:00 x 4 Sets:
8/8 Split Squats
* Start light-moderate and build to moderate+.
“Gravy Gains”
15 Minute AMRAP:
10 Front Rack Alt. Lunges (135/95#)
10 Handstand Push-Ups
50 Double Unders
Thursday 11.28.24
“Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (20/14#)
1 Minute Sumo Deadlift High Pulls (75/55#)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55#)
1 Minute Row Calories
1 Minute Rest
Friday 11.29.24
Snatch Complex
On a 12:00 running clock…
Build to a Moderate-Heavy Complex of:
1 Power Snatch + 2 Overhead Squat
“Wishbone”
5 Rounds for Time:
10 Power Snatches (95/65#)
10 Overhead Squats
15 Toes to Bar
20/15 Calorie Bike or 25/20 Calorie Row
Saturday 11.30.24
Gymnastics Work
Every 1:30 x 5 Sets:
Complete 1 Round of Gymnastics Complex:
Option 1…
1 Strict Ring Muscle-Up + 1 Muscle-Up + 3 Ring Dips
Option 2…
2 Strict Pull-Up + 3 Kipping Pull-Up
“Gobble & Grind”
In teams of 2…
20 Minute AMRAP:
40 Box Jump Overs (24/20#)
40 KB or DB Goblet Alt. Lunges (70/50#)
20 Burpee Ring Muscle-Ups or Burpee Pull-Ups
Sunday 12.01.24
“Turkey Trot”
For Time:
1600 Meter Run
120 KB Swings (Athlete Choice)
120 Sit-Ups
* Break up the work in any order or rep scheme to complete for time.
* 22 minute time cap.
Finisher
2-3 Sets:
20 KB Horn Curls
20 Overhead KB Tricep Extensions
40 KB Alt. Russian Twists