SPEED BACK SQUATS & "ADRENALINE"

A) Strength:

1) Speed Back Squats @ 85% (5 x 3), every 90s.

2) (Squat) Clean: Work up to a moderate double, touch n go. Rest 90s.
*Beginners: Focus on technique or practice perfect hip-hinging with clean-grip deadlifts x 5 reps per set.

B) WOD:

"Adrenaline"*

AMRAP 8 of ascending reps:

2 Burpee Box Jumps (24/20) (S = Burpee w/ no Box Jump)
2 (Squat) Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55)
4 Burpee Box Jumps
4 (Squat) Cleans
6 Burpee Box Jumps
6 (Squat) Cleans
And so on adding 2 reps each round. Score = total reps completed

Beginners: Sub Russian KBS for (Squat) Cleans

*Compare to 10/20/17

C) Extra Credit:

3 Rounds of:

15 Banded Good Mornings
15s Side Plank each side
15 KB Rows each side
*Rest as needed between sets

OLY SKILL WORK

A) Skill:

Oly Skill Work
*Pick 1 Movement and Spend 15 minutes working on it.

B) WOD:

5 RFT: (15:00 Cap)

10 Goblet Squats (Rx = 53/35, S = 35/26)
10 Toes to Bar (S = Hanging Knee Raises)
10 Wall Ball Shots (20/14)
250 Meter Row (Sub: 200 Meter Run or 10 Calorie Bike)

C) Extra Credit:

Single Arm Farmer Carry: 4 x 100 Meters (50 meters one side then 50 meters on the other). Rest 90s.

EMOM 30

A) WOD Prep:

Tabata #1:
1a) Double Unders
1b) Squat Thrusts
Tabata #2:
1a) Supermans
1b) Hollow Hold
*Alternate between the two movements

B) WOD:

EMOM 30:
Minute 1: 10 Burpees (S = 8 Burpees/round)
Minute 2: 45s Row for Meters
Minute 3: 45s Bike for Calories (Alt. = 45s Sled Push, 45s Mountain Climbers)
Minute 4: 45s Handstand Walk or 20s Handstand Hold
Minute 5: 45s Max Double Unders (S = Single Unders)

*Score = Total Meters Completed on Rower

C) Extra Credit:

5:00 of "Cooldown" in the form of static stretching or perferred tissue work 

STRENGTH/ACCESSORY WORK

A) Strength:

1) Power Snatch + Overhead Squat (4 x 2 + 2) adding weight each set if form permits. Rest 90s.
2) Sumo RDL (4 x 8-10), AHAP. Rest 90s.
3) Goblet Walking Lunges (3 x 8 ea). Rest 60s.

B) WOD:

5 Rounds Not for Time:

50 Meter Sledpull Powerwalk Forward. Rest 60s.
*Athlete choice of weights. 

– OR –

4 Rounds Not for Time:

15 Russian Swings (Rx = 70/53, S = 53/35, 35/26)
15 Goblet Squats
*Rest as needed.

C) Extra Credit:

100 Double Leg Heavy Banded Leg Curls

"ABBATE"

A) WOD Prep:

5 Deadlifts
5 Front Squats
5 Muscle Cleans
5 Push Press
Rest 30s
3 Power Clean
3 Jerk
Rest 30s + repeat w. light weight on bar
Then perform 1 Power Clean & 1 Jerk working up to metcon weight. 

B) Hero WOD:

“Abbate”

For time: (40:00 Cap)

Run 1 Mile (2,000m Row or 8:00 on Assault Bike)

21 Clean & Jerks* (Rx = 155/105, S = 135/95, 115/75, 95/65)

Run 800 Meters (1,000m Row or 4:00 on Assault Bike)

21 Clean & Jerks

Run 1 Mile

*Alternate Option = Sub 30 Deadlifts & 20 Squat Thrusts for each round of Clean & Jerks

THANKSGIVING DAY PARTNER WOD!

A) Partner WOD:

With one athlete working at a time, complete in any order:

AMRAP 10:

40 American KBS (53/35)
30 Goblet squats 
20 Burpees to Plate
10 Pull-ups 

Rest 3:00

AMRAP 10: 

40 OH Lunges (45/25)
30 Hand release Push-ups
20 Deadlifts (135/95)
100 Double Unders 

Rest 3:00

AMRAP 10:

30 Calorie row
20 Thrusters (135/95)
10 Toes to Bar

CLOSE GRIP FLOOR PRESS

A) Strength:

1a) Close Grip Floor Press
– Take 5-6 sets and build to a 3RM. Rest 2:00 between heavier sets.
– Beginners (5 x 5), using one moderate weight for all 5 "work-sets"
1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

B) WOD:

Each for time: (20:00 Cap)

3 RFT:
20 American KBS (Rx = 53/35, S = 35/26)
20 Burpees


Rest 5:00

3 RFT:
20 Sumo Deadlift High Pulls (Rx = 53/35, S = 35/26)
20 Box Jumps w. Step Down (24/20)

C) Extra Credit:

1a) DB Pull-overs (3 x 10). Rest 30s.
1b) Bent-over Rear Delt Raises (3 x 15-20). Rest 30s.
2) Elbow Plank: Accumulate 2:00. Use weight if needed. 

AMRAP 8 X 3

A) WOD Prep:

Row 300 Meters then,
20 Air Squats
20 Scorpions
20 Push-ups
50 Banded Pull-aparts
20 Push-ups
20 Scorpions
20 Air Squats

B) WOD:

AMRAP 8 x 3:

In an 8:00 Window:

Row 500 meters

– Then –

AMRAP of:

10 Pull-ups (S = Band Assisted, Ring Rows)
15 Push-ups (S = Box Push-ups)
20 Air Squats

Rx+ = C2B Pull-ups

*Rest 1:00 after each 8:00 interval 

*Score = total rounds

C) Extra Credit:

Accumulate:

2:00 of Glute Marching
100 Double Leg Banded Leg Curls
100 meters each of Single Arm Farmer Carry (AHAP)

(SQUAT) CLEAN

A) Strength: 

(Squat) Clean Set: 20 mins to find a heavy 1.1

– Take 8-10 total sets including warm-up sets. Rest 2:00 between heavier sets.
– The "." means you rest 10s between singles.
– Adv: Build to 85-90% of 1RM.
– Beginners: Spend the 20:00 working technique or sub Front Squat from a rack performing sets of 5. 

B) WOD:

"Southie"

For time: (10:00 Cap)

45 Deadlifts (Rx = 155/105, S = 135/95, 115/75, 95/65)
30 Hang Power Cleans
15 (Squat) Cleans 

– OR –

AMRAP 8:

8 Deadlifts (135/95)
8 Goblet Squats (53/35)
8 Squat Thrusts

C) Extra Credit: 

1a) Single Leg RDL (3 x 6-8 ea). Rest 30s.
1b) Deadbug + Reverse Crunch (3 x 10). Rest 30s.

SPEED BACK SQUATS

A) Strength:

1) Speed Back Squats @ 75% (6 x 4), every 90s.

2) Warm-up Bear Complex (Cluster+ Back Squat Thruster)

B) WOD:

"Bear Grylls"

In 7:00:

400 Meter Run

Remaining time: Max Bear Complex (Rx = 135/95, 115/75, 95/65, 75/55)

*Score = total reps.

Bear Complex Alternative: DB Man Makers

C) Extra Credit

3 Options:

1) Reverse Hyper (3 x 20-25). Rest 90s.
2) Banded Pull-throughs: Accumulate 100 Reps.
3) Sledpull Powerwalk: Accumulate 300 meters backwards.