Warm Up:
4 Rounds:
1 min Run(200m)-Bike-Row
5 Air Squats
5 Ring Rows
5 Hollow Rocks or 30 sec Hollow Hold
1 Turkish get-up, right arm
1 Turkish get-up, left arm

Workout:
“Barbara”
**you can do this as partner wod or solo. IF you are going solo SWITCH THE PULL UPS TO 10 PER ROUND
5 Rounds Each For Time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 mins between each round.
Do not include your rest when logging time.
–Coaches Notes–
What better way to come back from that macro friendly Thanksgiving dinner(s) we all had than a good SOLID benchmark workout?! Barbara is one of those benchmark workouts that will test your ability to push past that want to stop. The volume of this workout adds up BUT do keep in mind that you do get a full 3 minutes of rest after EACH ROUND. 3 minutes is a long for recovery for bodyweight movements so use it wisely. Shake out what gets tight, get your heart rate down, and think about where adjustments could be made for he next round to keep it at the same time or faster than the previous round. Set a goal of 4 to 6 minutes a round and keep that pace for all 5 rounds.

**Optional Accessory Work**
Option 1:
Farmers Carry
3x50m
Use the heaviest weight you can for each set, with either DB or KB.
Rest as needed between sets.
Option 2:
For quality: 15 Low Ring Muscle-ups (Video Posted Below)
Even if you aren’t quite to muscle ups yet these drill can still be beneficial. The awareness and stability that it takes for the transition can be applied to other movements.

Meet at the Suncoast Trail Parking Lot at 7:40am to join us for the
4th Annual Bill Sheehan Turkey Sandwich 5k. The run will start at 8am

The gym will be closed for the day
Enjoy the day with your family and loved ones and give thanks for another wonderful year and all that has been in it. We know we are beyond thankful for all of you being a part of the Train Harder family. Here is to another year and many more of being thankful for each other!!
-The TH Coaches

**REMEMBER THE GYM WILL BE CLOSED **
**TOMORROW FOR THANKSGIVING**
EVERYONE IS WELCOME TO JOIN IN ON THE TURKEY SANDWICH 5K AT THE SUNCOAST TRAIL STARTING T 8AM.
MEET AT THE TRAIL ENTRANCE AT SR54 AND THE SUNCOAST AT 7:40AM TO WARM UP AND GO OVER THE COURSE OF THE RUN

Warm Up:
2 Rounds:
3 min Run(600m)-Bike-Row
8 Empty Bar Good Mornings
1x Burgener warm-up W/Empty Bar


Workout:
7 Min AMRAP:
7 Hang Power Snatches 75/55 INT-65/45 BEG-65/35
2 50m Shuttle Sprints
–Coaches Notes–
7 Minutes is not a lot of time but with the barbell being light and the rep count being low you should touch and go those reps and then as it says sprint the run sections. Breaking the run into these sprint sections makes you think about how it feels to be sprinting through whole cardio sections of workouts. If we were to write just a “100m Run” instead most of you know it would be a jog and not the written sprint. If you have to break the snatches up keep the breaks short as you can. Goal for the workout score wise should be around 5 to 7 rounds

**Not optional Accessory Work**
Option 1:
Shoulder Press (Strict Press)
12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Option 2:
10 Minutes Handstand Practice
This can be HS Holds, HSPU, HS Walk, or Headstand work. Whatever progression you are on you can work on for 10 minutes.
Option 3:
Overhead Carry 6x100m
Use the heaviest weight you can for each set with either DB or KB.
Rest as needed between sets.

Warm Up:
4min Run(800m)-Bike-Row
THEN
3 Rounds:
50 Single Unders
8 Stiff Legged Deadlifts W/Empty Bar
8 Bent Over Rows W/Empty Bar
6 Box Step-Ups
6 Sit Ups 
.

Workout:
“Christine”
3 Rounds:
500m Row
12 Deadlifts RX-Bodyweight INT-1/2 BW BEG-1/4 BW
21 Box Jumps 24/20
–Coaches Notes–
If this is your first time going through this benchmark try to aim for staying under 15 minutes. If you have gone though it then try to beat that previous time you have or shoot for under 10 minutes for guys and ladies maybe under 12. With it being only 3 rounds of work try to keep the Deadlifts and ox Jumps/Step Ups unbroken. With that combo of movements though make sure once you come off your barbell to SET YOURSELF really well before that first box jump or step up. That row shouldn’t necessarily be a sprint but don’t use it to slow the pace.

**Optional Accessory Work**
Option 1:
Single Stiff Legged Deadlift (Video Posted Below)
3×12
Rest as needed between sets.
This can be done with a barbell like in the video or you can use 1 or 2 KBS, the movement won’t change with whatever equipment you decide to use.
Option 2:
Barbell Bent Over Row
5×8
Use the heaviest weight you can for each set.
Rest as needed between sets.

THE GYM WILL BE CLOSED ON THURSDAY FOR THE HOLIDAY. EVERYONE IS WELCOME TO JOIN IN ON THE BILL SHEEHAN TURKEY SANDWICH 5K AT THE SUNCOAST TRAIL STARTING T 8AM.
MEET AT THE TRAIL ENTRANCE AT SR54 AND THE SUNCOAST AT 7:40

Warm Up:
2 Rounds:
50 Double Unders or Singles
10 Empty Bar Good Mornings
6 PVC Overhead Squat Therapy Reps
1x Burgener Warm-Up W/Empty Bar

Workout: Strength
Squat Snatch 1-1-1-1-1-1-1
Rest as needed between sets.
–Coaches Notes–
We are starting the week out heavy. If you are up to it work your barbell up to around 90% if not more. If it is a little too much of a “Monday” and you would rather work around 60-70% then stay lighter and work on technique for the class. This is a full squat snatch for the day so if your transition into the OHS is what you are working on go through a Power Snatch+Overhead Squat until that transition into the squat is comfortable enough to take the pause out.

WOD-running clock
5 rounds (no transition time between stations 15 minutes total)
1 minute hammer hits on the tire
1 minute sled push (every 5 meters is 1 points) Rx 2 plates, int 1 plates, beg 0 plates .. plates are 45 pounds
1 minute Burpees






**Optional Accessory Work**
Option 1:
Sotts Press (2nd video posted below)
4×8
If you haven’t tried this accessory before START WITH AN EMPTY BARBELL, DO NOT OVERLOAD this movement.
Rest as needed between sets.
Option 2:
For quality: 40 L Pistols 40 R Pistols
You can use any progression or aid that you might need(bands, squat to a bench, using a rig pole, standing on plate). Make them quality reps on each leg even if you drop from 40 reps to a more comfortable rep set.