This Week’s WODs
MONDAY
Bench Press 5×5
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
“You can’t have Thanksgiving without Turkey.”
REGIONALS 16.3
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups
L2: 75 Wall Balls 14/10, Barbell Pull-ups
L1: 50 Wall Balls 10/8, Barbell Pull-ups
TUESDAY
Front Squat + Push Press + Push Jerk 1×4
2 Front Squats + 1 Push Press + 1 Push Jerk
– Work up to a heavy complex in 10-12 minutes –
”Ciders mulling, turkey’s turkeying, yams are yamming.”
7:00 AMRAP
3 Power Cleans (165/115)
5 Box Jumps (30/24)
L2: 115/85, 24/20
L1: PC’s light, 20/14
WEDNESDAY
“These are my Thanksgiving Pants.”
50 Burpees to 6in Target
2000/1750m Row
1600m Run
L2: 35 Burpees, 1750/1500m Row, 1200m Run
L1: 15 Burpees, 1000/750m Row, 800m Run
Skills and Drills
Strict Pull-up Progression – Week 2 Day 1:
Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
THURSDAY – Happy Thanksgiving: enjoy this AT HOME WOD
“Don’t put words in people’s mouths. You put turkey in people’s mouths”
Teams of 2
Partner 1:
3200m Run
Partner 2:
10 Jumping Split lunges
25ft Handstand Walk
10 Jumping Split Lunges
*Switch when the deadlift/handstand walk/deadlift is completed*
L2: 2400m Run, Bear Crawl
L1: 1600m Run, Bear Crawl
Individual Option:
4 rounds for time:
800m Run
10 Jumping Split Lunges
25′ Handstand Walk
10 Jumping Split Lunges
FRIDAY – Reminder only 8am and 9am classes today!
“I’m gonna take a nap. Turkey makes me sleepy.”
10 Thrusters (115/85)
100 Double Unders
8 Thrusters (115/85)
80 Double Unders
6 Thrusters (115/85)
60 Double Unders
4 Thrusters (115/85)
40 Double Unders
2 Thrusters (115/85)
20 Double Unders
L2: 85/60, 1/2 DU’s
L1: Thrusters @ Light, Singles
Mayhem Mini-Pump –Upper Body Anterior
4 Rounds
10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
12 DB Preacher Curl @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
SATURDAY
“They’ve ruined Cranberry Day.”
Teams of 2
4 sets:
60 Dumbbell Box Step Ups (50s/35s)(24/20) (split)
30 Synchro Hang Alternating Dumbbell Snatch (50/35)
-rest 1:1 between sets-
L2: DB’s 35/25, Box 20/14
L1: DB’s 25/15, Box 14/10
Option 1: Gymnastics Skill Work
Strict Pull-up: Week 2 Day 2
Advanced:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang
Followed by 5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Intermediate:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang
Followed by 3-5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Beginner:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang
Followed by 2 Box Assist Pull Ups
–rest 90 seconds between sets–
Option 2: Core Work
4 sets:
10 Strict TTB
10 KB Side Bend (each side)
10 GHD Russian Twists
1 min Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2:00 b/t sets
SUNDAY
“I guess what I’m trying to say is, I’m very thankful that all your Thanksgivings sucked”
Every 2:00 (10 sets)
20-second Max Calorie Air Bike
*Stay on the bike and pedal slowly until the next 2:00.
**Scored by total calories
L1 & L2: No Change
BOX BRIEF
Please note that CFA will be closed on Thursday for Thanksgiving. Friday classes will be limited to 8am and 9am only.
November Challenges!
Physical Mobility Challenge: 50 Push-ups a day (Mon – Fri)
CHALLENGE DETAILS:
Perform 50 push-ups a day, every weekday (Monday through Friday), throughout the month. This comes to 1,100 push-ups in November!
Good Rep of a Push Up: chest touches the ground and arms lock out for each rep.
If needed, you can modify to Knee Push Ups or Incline Push Ups. Both are great options and still count towards the challenge!
You do NOT need to do them all at once. They can be accumulated over the course of the day. For example, you can do 20 after you wake up, 15 before your workout, and 15 before dinner.
Nutrition/Health Challenge: Get an InBody Scan
An InBody scan will give you a break down of your body via a non-invasive, quick, and accurate body composition analysis that provides a detailed breakdown of your weight in terms of muscle, fat, and water. Your comprehensive yet easy-to-understand measurements will display on an InBody Result Sheet in 15-120 seconds, depending on the model.
One important takeaway from the scan is your Basal Metabolic Rate or Resting Metabolic Rate (BMR/RMR). This is the amount of calories your body burns at rest….or the amount of calories your body needs just to function on a daily basis if you were to lay still in bed all day. This number can help you determine the amount of calories you will need on a daily basis to reach your goal of either losing, maintaining or gaining weight.
Making sure we are taking in the proper amount of calories and macronutrients (Proteins, Carbohydrates & Fat) will make sure that we are maximizing our work that we are putting in at the gym…we want to build muscle and shred fat!
Some weight scales will give you your BMR/RMR that your body requires, or you can set up an appt. to have an InBody scan completed at Rochester Medical Weight Loss Center in Pittsford. You can call them at 485-0802 or fill in the form here: https://www.rochestermedicalweightloss.com/what-to-expect/technology-for-weightloss/. The cost is $30.