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Programming Nov. 20 – Nov. 25

19
Nov

Programming Nov. 20 – Nov. 25

Happy Thanksgiving ATCF!!!!!

Monday
Warm-Up
6 minutes of
6 bootstrappers
12 mtn climbers
6 lunges
12 pvc goodmornings

WOD
Partners M-M or F-F
For time:
16 deadlifts, 175/135 lb.
16 hang power cleans, 155/115 lb.
16 push presses, 135/95 lb.
Run 800 meters
16 deadlifts, 175/135 lb.
16 hang power cleans, 155/115 lb.
16 push presses, 135/95 lb.
Run 800 meters
16 deadlifts, 175/135 lb.
16 hang power cleans, 155/115 lb.
16 push presses, 135/95 lb.

Split the barbell work evenly for each movement ( 8 reps each) and run together.

Tuesday
Warm-Up
1 minute couch stretch each side
1 minute pigeon pose each side
then 5 minutes of
10 pvc pass thrus
8 pvc oh squats
6 burpees over pvc

WOD
Overhead squat 3-3-3-3-3 reps

Wednesday
Warm-Up
8 minutes of
10 leg swings (side to side)
8 pushups
6 air squats
4 pushups

WOD
Complete as many rounds as possible in 20 minutes of:
95-lb. squat cleans, 10 reps
10 ring or box dips

Thursday
CLOSED

Friday
Warm-Up
2 minutes of double under practice
then
4 minutes of (2 passes each)
buttkickers
high knees
grapevines
jog

WOD
4 rounds for time:
100 ft OH walking lunges 45/25 plate
30 box jumps 24/20
20 pullups

Saturday
Warm-Up
Coach Led

Team WOD
“12 Days of Thankfulness”
1 200m run
2 Muscle-Ups ring or bar (scale to ring row plus box dip)
3 Thrusters 95/65 (scale to goblet squats)
4 Box Jumps 30″/24″ (scale to step ups)
5 Handstand Push-Ups (scale to dumbbell press)
6 Chest-to-Bar Pull-Ups (scale to pullups or ring rows)
7 Kettlebell Swings 55/35 (scale to russian or scale weight)
8 KB Snatches (4 each arm)
9 Toes to Bar (scale to hollow rocks)
10 Walking Lunges
11 Ring Dips (scale to box dips)
12 Burpees

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