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!

Sunday Funday- with a partner

12 Minute amrap
20 Dumbbell 50/35
20 Hand-Release Push-ups
6 Bar muscle ups or 10 pull ups

rest 5
Wod 2- 8 minute AMRAP
800m Run together with your wall ball
in remaining time max reps wall balls

WOd 3 for time- pick weights you can move fast, this is a sprint
30 Deadlifts, 275/185
20 Clean & Jerks, 185/135

8am- All Machines today because Thursday we will be running a 5k
Sprint session with proper recovery time-
Partners- score is total cals. write cals down after each round because they will get cleared automatically
10 Rounds (20 minutes)
Partner 1- 30 sec sprint for cals
30 sec transition
Partner 2- 30 sec sprint for cals
30 sec transition

We will reset for a few minutes and do this over on ski (or whatever machine you didnt use) Teams could also use a bike as well.

Thats 5 rounds each so this should be as close to an all out sprint as possible

9am

For Time with a partner, switching any time:

100 Deadlifts 225/155lbs

20 Rope Climbs

100 Shoulder to OH 135/95lbs

20 Wall Walks

100 Calorie AAB (or machine) 27 minute cap

2:00 Hip Openers
20 Front Rack Elbow Pointers
-Then-
EMOM 9 (:45s on/:15s off)
1- Row Cals
2- Front Rack GFYs (R-leg Lunge + L-Leg Lunge+ Squat = 1 GFY)
3- bike Cals

Front Squat Interval Test 30 MINUTE CAP

For Time
41/33 Calorie Row
19 Front Squats 165/115lbs
20/15 Calorie bike

Rest 4:00
41/33 Calorie Row
14 Front Squats 185/125lbs
20/15 Calorie bike

Rest 4:00
41/33 Calorie Row
9 Front Squats 205/135lbs
20/15 Calorie bike

Bar is taken from the floor. Scaled/Modified Weights: 115/75lbs, 135/95lbs, 165/115lbs

Feel: Gas/Muscular Overload

Pacing: Reach

Target Score: Sub-26 Minutes (6 minutes of working time per section), consider a 30 minute cap.

Firebreather Score: Sub-23 Minutes

Scaling

• Row: Should not exceed 2:30 in any round
• Front Squat: The final bar should not exceed 75% of the athlete’s 1RM. Each round should not exceed 3 sets to complete the front squats, but should be a good challenge that forces athletes to perform multiple sets.
• AAB: Should not exceed 2:30 in any round.

Coach Focus: Your athlete should be instructed to push the row buy-in each round with an aggressive, but not reckless pace, that allows them to walk over and get started right away on the front squats. Squat should be completed in 3 sets or less and then athletes should be urged to push the bike at the end of the round. We will be retesting this piece at the end of the phase so remind athletes to record their scores. This test is intended to be a Front Squat under-fatigue sort of test.

Additional Notes/Resources: A 4-5 minute stagger should allow athletes to share rowers/bikes with minimal interference/overlap. A 500m run may be substituted for the rowing and a 400m run for the biking portion if machines are limited.

Snatch Barbell warm up from Monday

For 15 Minutes, practice the following complex:
1 Tempo Snatch Pull + 1 Power Snatch
Drop and reset between the pull and the snatch.
The snatch is performed at normal speed. Start light and add weight if mechanics remain sound.


Not an official test wod but we will do this over in a couple months Fun little way to compare yourself to the pros
WE ARE BIKING AGAIN TOMORROW FOR A TEST WOD

2021 Rogue Invitational: Event 3 – ECHO BURNER
20 Thrusters (115/75)
40/32 Cal Echo Bike
20 Thrusters (115/75)

Winning times in the Rouge invitational was 2:30 range. Those were the pros.
Two ways to approach this workout. If you think you have shot at RX under 10 minutes go for it even if you have to break the thrusters
OR if you want to go really light and fast and not break thrusters that a great way to approach it.