Workout of the Day

November 24, 2021

Thanksgiving Day, 11/25

Warm Up

3 Rounds
6 Squat to Bootstrappers
6 Pause Squats
6 Plank to Squat
6 Hanging Scap Retractions

Prep (6 minutes)
3×3 Strict Pull Ups+6 Step Ups+ 6 Wall Ball

“CFDC Thanksgiving Special”

In teams off 3 (60 min cap)

Karen+Maxton
150 Wall Balls (each)
13 Rounds (divided at …

November 23, 2021

Wednesday, 11/24

Warm Up

3 Rounds

6 Squat to Bootstrappers

12 Pause Squats

6 Alt Samson Lunges

12 Band Good Mornings

Strength

Back Squat (25 Minutes)

Prep: 1×10 w/bar, 3×5 working up

Work: 5-5-3-3-3

Prep (6 Minutes)

2×5 Deadlifts working up

1×5 Deadlifts (working weight)+6 alt OH Plate Lunges+15 Ab Mat Sit …

November 22, 2021

Tuesday, 11/23

Warm Up

Tuesday Nov 23rd
3 Rounds
6 Rev Hand Spider Lunges
6 Alt T Push Ups
6 Alt Samson Lunges
6 Jump Squats

Prep (9 Minutes)
1×5 Strict Press +10 Alt Front Rack Lunges+ 5 Push Press (bar only)
1×5 Push jerks+10 Alt OH Lunges (bar only)
3×3 Jerks …

November 21, 2021

Monday, 11/22

Warm Up

3 Rounds

6 Squat to Bootstrappers

6 Rev Hand Spider Lunges

6 Hanging Scap Retractions

6 Jump Squats

Prep (6 minutes)

1×5 High Hang Hi Pull+5 High Hang Power Clean+5 Front Squats

1×5 Hang Hi Pull+5 Hang Power Clean +5 Front Squats

1×5 Tall Clean w/bar

Skill

Tall

November 21, 2021

Programming Preview: Week of 11/22

Monday, 11/22: Tall Cleans & Met Con – Hang Squat Cleans and Pull Ups

Tuesday, 11/23: Jerks

Wednesday, 11/24: Back Squat

Thanksgiving, 11/25: “Thanksgiving Special”

Friday, 11/26: Long Aerobic Based Met Con

Saturday, 11/27: Snatch

November 19, 2021

Saturday, 11/20

Warm Up

3 Rounds
6 Squat to Bootstrappers
6 Pause Squats
6 Alt T Push ups
6 Plank to Squat

Prep (6 minutes)
2x:30 Row+5 Burpees
2x:30 Row+ 6 SA DB C&J (3/side, light/working)
1x:30 Row+3 Synchro Burpees

Partner Met Con

For Time (38 min Cap)
Row 200/160 Cals
100 …

November 18, 2021

Friday, 11/19

Warm Up

3 Rounds
10 Pause Squats
10 Spider Lunges
10 Alt Samson Lunges
10 Alt Dead Bugs

Strength

Back Squat (20 Minutes)
Prep: 1×10 w/bar, 3×5 working up
Work: 4×5 @same weight*

Met Con

Prep (6 Minutes)
3x:30 Bike+ 6 DB Deadlifts+3 DB Hang Power Cleans+6 Alt Front Rack …

November 17, 2021

Thursday, 11/18

Warm Up

3 Rounds

6 PVC Dislocates

12 Band Good Mornings

6 Pause Squats

12 Mountain Climbers

Prep (8 min)

1×5 High Hang Hi Pull+5 High Hang Power Snatch+5 OHS

1×5 Hang Hi Pull+5 Hang Power Snatch+5 OHS

1×3 Hi Pulls+3 Snatch+ 3OHS* (empty bar, but start reps with pause …

November 16, 2021

Wednesday, 11/17

Warm Up

3 Rounds

12 Spider Lunges  

6 Alt T Push Ups

12 Alt Samson Lunges

6 Alt Dead Bugs

Prep (6 minutes)

2x:30 Handstand Hold+ 5 Push Ups+10 Step Ups (unweighted)

2×3 HSPU+6 Single DB Step Ups

Met Con

As far as possible in 14 Minutes

1-2-3-4… HSPU

2-4-6-8… …