NO 5am or 6am class today!
Gym opens at 9am


100 Single Unders
1:30 Internal Shoulder Rotation Stretch
75 Single Unders
20 Empty Bar Good Mornings
50 Single Unders
10 Empty Bar Muscle Snatch 25 Double Unders

Strength
4×2 Power Snatch AHAP
4×2 Tempo Snatch Deadlift AHAP Drop and reset (this should be pretty heavy, heavier than your max snatch)

Wod
AMRAP 6 Minutes
9 Hang Power Snatches 75/55lbs
36 Double Unders

Feel: Cardio

Pacing: Reach

Target Score: 6+ Rounds, faster than EMOM

Firebreather Score: 10+ Rounds (12 if you’re a hero)

Scaling

• Hang Power Snatch: Unbroken every round, looking for fast reps and athlete can cycle, so keep the bar very light.
• Double Unders: Should not exceed :45 in any round of practice or 1:1 single unders to keep athletes moving fast.

Coach Focus: To meet today’s stimulus it is crucial that athletes have a barbell they can move fast for the entire 6 minutes. The jump rope “dose” should allow for athletes to move continuously for the entire 6 minutes. A great way to ensure athletes have the proper weight/jump rope stimulus is to allow athletes to practice

Extra work
2 Rounds
40 Handstand Push Ups
500m Run

Feel: Muscular Overload

Pacing: Reach

Target Score: 10-15 Minutes

Firebreather Score: Sub-8 Minutes

Scaling

• HSPU: Should not exceed 4:00 of work in either round. 80 reps is an aggressive amount of volume for most athletes especially when programmed as 2 sets of 40, so consider reducing the reps by 10-20 reps depending on athlete proficiency. Modify to a light-ish DB push press push up variation.
• Run: 600m Row or 1200m C2/AAB.

Coach Focus: With one free set of HSPU athletes should be able to start with a large set to begin with in this extra piece. We ideally would want to see your athletes hit about 1/2 of their reps in their first set. Once completed with their first round, athlete should run at a pace that does not dramatically interfere with their ability to do HSPU when they return. Athletes who love HSPU should be told to really push their pace on the run.

There is one amazing class today at 8am and that’s it

Today is the day. The 5th Annual Bill Sheehan Turkey Sandwich 5k
Meet at the gym no later than 7:40am
Race starts at 8:00 am sharp
Race it AT THE GYM. Course will be clearly explained.
Bring food and drinks and if you want to drink that early. It’s 12 oclock somewhere.

If you don’t show up Bill will be very disappointed. If you are late Bill will be somewhat disappointed.

Straight Through:
20 Band Pull Aparts
20 Goblet Squats, moderate weight DB or KB
15 Scap Pull-ups
15 Russian KBS
10 Ring Rows
10 Light Sand Bag Cleans


AMRAP 4 Minutes
Max Sets of 6 Toes to Bar
Rest 2:00
AMRAP 4 Minutes Max Sets of 3 Toes to Bar


24 Rounds with a partner*
6 Pull Ups
2 Sandbag (or medball) Cleans 150/100lbs (over shoulder)
*Working partner switches after every 3 rounds

Nice little partner wod. 24 rounds is the max on this. 70 some pull ups. take a few rounds off if that is excessive

Lat Smash 1:30/ Side
T-Spine Opener on Foam roller 2:00
Then
3 Rounds
200m Run
8 Empty Bar OHS/Snatch Balance/Power position squat snatch (on rounds 1, 2, and 3 respectively)


Squat Snatch
Warm Up
1×3 Power Position
2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
then,
5 reps @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
5 @ 70%
4 @ 75%
3 @ 80%
Rest 2-4 minutes between sets, drop and reset.


If you end up lifting weights the entire time thats fine, but if you want a workout here it is
12 minute Amrap for quality
20 Famers Hold Stationary Lunges (10 per leg) with dbs
20 Curl and Presses
20 banded tricep extensions

Don’t forget
Thursday is the Bill Sheehan Turkey Sandwich 5k
Friday there is NO 5am or 6am classes, regular classes after that
The week after Thanksgiving is bring a friend week. Bring as many friends as you want for an entire week. There will be regular workouts as usual and beginner friendly workouts.

2:00 Hanging Shoulder Opener
-Then-
3 Rounds
10 Plank Plus
10 Scap Push-ups
:15s machine sprint

Wod First today. Pull up or muscle work secon
*If you aren’t feeling like working on pull ups or muscle up work there is a decent little partner cardio piece you will have time for after.

Warm up with a few reps of each movement. You can use two different weights if you struggle with lunges


AMRAP 12 Minutes
4 Double DB Snatch 50s/35s
25′ DB Front Rack Lunge Steps 50s/35s
8 Deficit Push Ups (hands on DBs)
25′ DB Front Rack Lunge Steps 50s/35

Feel: Cardio/Gas

Pacing: Sustain

Target Score: 6+ Rounds

Firebreather Score: 10+ rounds

Scaling

• DBL DB Snatch: Reduce loading before reducing reps
• Deficit Push Ups: Should be no more than 2 sets. Remove deficit for less proficient athletes.
• Lunges: reduce loading as needed, 25’ should always be unbroken.

Coach Focus: Coaches should issue the challenge of trying to not let go of the dumbbells for as long as possible in todays 12 minute AMRAP. A solid DB front rack is going to be crucial to this aim. Athletes must keep their hands on the handles when lunging.


SKILL WORK
Coaches will help you where you are at with your pulling. whether thats working on kipping, or working on those muscle ups
3 Rounds, all on low rings
3 Ring Transitions
Rest as needed between sets
4 Rounds
3 Banded Ring Transitions
Rest as needed between sets

For 15 to 20 minutes work on
1 Max Set of unbroken Muscle Ups, pull ups, ring rows, banded pull ups (looking for 5 plus reps minimum
Then as soon as you drop, 20 second bike sprint
Do not do more than 30-40 muslce ups or 40 to 50 pull ups

OR OR OR

With a partner on a ski er
8 rounds each (16 Minutes)
:45 sec ski
:15 sec transition time,
Alternate!