11/20-11/25 Thanksgiving Week

11/20-11/25 Thanksgiving Week

Mike Tulimiero| wods| November 18, 2017| 0 Comments

Monday

A) 12min – hang snatch work

B) Conditioning

60/50cal row

10 ring dips

15 c2b pull-ups

50/40 cal row

10 ring dips

20 c2b pull-ups

40/30 cal row

10 ring dips

25 c2b pull-ups

Tuesday

A) Core circuit

3 Rounds:

:30 Russian twists

:30 Left side plank

:30 Right side plank

:30 Front plank

1 min rest

B) Conditioning

10Rounds:

8 hang power cleans (95/65)

8 shoulder-to-overhead

8 bar-facing burpees

Wednesday

A) Agility conditioning

7 Rounds: 1min on / :40 off

Shuffle, hurdles, forward/backward, 20DU

B) Back squat – 5×5 (2min interval)

Thursday

Pre-Turkey AMRAP 30

50’ Lunge w/ KB

3 lap run

50 KB swings

3 lap run

50 sit-ups

3 lap run

Friday

Post-Turkey AMRAP 30

2 rounds of 10 wall balls, 10 burpees and 10 Double unders

then 2 rounds of 12’s

then 2 rounds of 14’s…etc

*2 to 1 for scaling to single unders

Saturday

21 – 18 – 15 – 9

Cal row

Box jump

DB snatch (50/35)


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