Workout of the Day
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 …
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 …
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 …
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 …
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
…
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 …
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 …
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 …
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… …