3 rounds as warm-up:
5/side 1-arm DB push press w/:02 pause @ top
5/side DB suitcase deadlifts
:15/side plank
Every :90 for 15:00 (5 sets of each):
1st: 1 snatch lift-off (deadlift to just below knees & pause for :03 before returning to floor) + 1 slow snatch pull (:03 to the knees before finishing the pull) + 1 snatch pull
2nd: 5-6 DB floor press from glute bridge, 21X1
+
3 rounds for calories/reps:
:50 push-up
:10 rest
:50 double-unders
:10 rest
:50 row calories
1:10 rest
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner w/8:00 cap:
P1: 21 thrusters up to 95/65
P2: 21 thrusters
P1: 21 pull-ups
P2: 21 pull-ups
P1: 15 thrusters
P2: 15 thrusters
P1: 15 pull-ups
P2: 15 pull-ups
P1: 9 thrusters
P2: 9 thrusters
P1: 9 pull-ups
P2: 9 pull-ups
+
4:00 rest beginning @ 8:00, if you finished before then you get additional rest…
+
For time in teams of 3-4:
3000m row
+
5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole)
Every :90 for 12:00 (4 sets of each):
1st: 3-2-1-1 back squat, 30X1
2nd: 10-14 (5-7/side) alternating DB curl & press
+
AMRAP in 7:00 – increase effort as you go:
7 deadlifts, light up to 185/125
7 bar-facing burpees
+
5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3-position squat clean (floor + below knees + above knees), solid reps over absolute load, opt for cleans in overhead position is tough
2nd: max (-1) unbroken strict pull-ups – if you know you’ll get more than 10 on your 1st set add a little weight
+
Every :60 for 10:00 (10 sets) – same structure as last week, if you don’t complete the 24 reps within the :60 window, treat the remainder of the 10:00 as an AMRAP:
15 double-unders
6 goblet squats
3 toes-to-bar
+
5:00-10:00 coach-led mobility work
Post results to comments.
THANKSGIVING SCHEDULE:
today (11.22): 530 & 630 classes are cancelled, gym closes @ 530
Thursday (11.23): no classes, open gym only from 1000-1200
Friday (11.24): 1030 only
Saturday (11.25): regular schedule resumes
Sunday (11.26): 1st Annual CSC Alpine Terrace Turkey Trot @ 900
3 rounds as warm-up:
5/side 1-arm DB push press w/:02 pause @ top
5/side DB suitcase deadlifts
:15/side plank
Every :90 for 15:00 (5 sets of each):
1st: 1 slow snatch pull (:03 to the knees before finishing the pull) + 1 snatch pull + 1 power snatch
2nd: :30 double-under practice
+
5 rounds for time w/10:00 cap:
15 kettlebell swings
9 burpees
+
5:00-10:00 mobility work – coach-led
