Thanksgiving Week Schedule
Regular schedule Monday, Tuesday, Saturday, & Sunday
Wednesday – No 6:00pm or 7:15pm classes
Thursday – Class at 8:30am, open gym until 10:30am
Friday – Class at 8:30am (only class of the day)
Hero WOD Saturday – December 5th
Bringing back Hero WOD Saturday…there will be no barbell class on Saturday December 5th, instead we will have two classes (8am and 9:30am) performing the Hero WOD “Abbate”.
Dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
MONDAY, NOV 23
Clean & jerk
Build to today’s heavy clean and jerk single.
1-2-3-4-5…continue adding 1 rep each round
Clean & jerk (135/95)
Front squat (135/95)
TUESDAY, NOV 24
Min 1 – 16/12 cal assault bike
Min 2 – 15 abmat sit-ups, or 10 GHD sit-ups
The ergs can be used if needed due to class size, but they will not be considered Rx. Erg cals = 20/15.
Mat Fraser posted the other week that he one of the hardest workouts that he has ever done was an alternating EMOM of 24 cals on the assault bike, and 18 GHD sit-ups. We are going to give it a go, but just a fraction of the overall volume.
If you complete it as written, you can claim Rx. But keep in mind that the rep scheme should be highly individualized on this one. For most of us, if you cannot complete the first round (particularly the assault bike) in ~30 seconds, you will not last the whole time. You should pick a number that you think you can maintain. Think you can maintain more calories? Give it a shot if you want.
***GHD sit-up disclaimer: I would not recommend performing the GHD sit-up version of the this workout unless you regularly train on the GHD. Even then, proceed with caution. 100 GHD sit-ups is more than most of us usually do in a single session. Please consult with your coach prior to performing.
10 DB bench press
5/5 KB or DB windmill
WEDNESDAY, NOV 25
Every 2:00 x 6:
3 deadlift, climbing
30 Russian KB swing (53/35)
50m sled push (4/3)
THURSDAY, NOV 26
Thanksgiving Day Chipper
For time, in teams of 2:
800m run [together] 100 DB snatch [split reps] 30m DB suitcase lunge [P1 then P2] 400m farmer carry [together] 100 single-arm DB push press [split reps] 30m DB goblet lunge [P1 then P2] 200 double-under [split reps] 50 renegade rows [split reps] 30m DB overhead lunge [P1 then P2]
Each person needs single dumbbell (50/35) for the snatches, lunges, push press. Teams may share two DBs for the renegade rows (or grab a second per person). Each person shall carry either two DBs (2 x 50/35) or two KBs (2 x 53/35) for the farmers carry.
Lunges shall be done in the alley behind Outlier, or between the buildings. In either location, there are blue hash marks every 5 meters. Lunge 15m down, then 15m back (coaches should mark the end start/stop points with orange cones).
FRIDAY, NOV 27
Every 1:30 x 8 (4 sets of each):
Interval 1 – 8/8 Bulgarian split squat
Interval 2 – 6-12 strict handstand push-ups
Wall ball (20/14)
Calories on erg (C2 bike or rower)
No alternate calories for females prescribed today. If you wish to scale it back, or if you are using the assault bike, you can perform the following calories:
40-28-16 calories on assault bike
SATURDAY, NOV 28
8:00am Workout of the Day
20 power snatch (75/55)
20 box jump (24/20)
20 push press (75/55)
Barbell with coach Paul