Friday 11.26.21

Daily Holiday Nutrition Reminders 🍲

It’s not what you eat ON Thanksgiving and Christmas. It’s what you eat BETWEEN Thanksgiving and Christmas. It is easy – and maybe even good – to enjoy a wonderful and relaxing feast on holidays. That’s why they’re called ‘feasts’ – they are extraordinary days of celebrating with food. It is not problematic to eat more than usual on those two days (there’s only so many calories you can put into your body on any one day), but eating more than usual on the 30-odd days between them can really add up!

WARMUP

10 min AMRAP

1 min cardio

10 Air Squats

10 DB Snatch

10 Box Step Ups

Then..

BB Warmup + Power Snatch

STRENGTH

EMOM x 10

2 Power Snatch

WOD

Teams of 2 (scale to a team of 3):

75 Box Step Ups 50/35 35/25 (single DB)

100 Power Snatch 75/55 45/35

150 Cal Bike

*Divide work however. Resting partner must be holding a single KB 53/35 35/25. Scaling option: DB Snatch

OPTIONAL POST WOD

3x:

10-20 Banded Tricep Ext

10-20 Banded Pull Aparts

10-20 Banded Face Pulls

Wednesday 11.24.21

**We will have a Thanksgiving WOD tomorrow at 9:30am. No other classes. Regular classes on Friday.

WARMUP

10 min AMRAP

1 min cardio

5 KB Deadlift

5 KB Swings

5 KB Bent Rows

Then..

BB Warmup + PC

STRENGTH

Deadlift

3 sets of 5

Then 1 set max Deadlift at 50% of your 1RM (this # should be 10-25 – no more than 25!)

WOD

7 min AMRAP

1000/800m Row

Max Power Cleans 135/95

1 min Rest

7 min AMRAP

1000/800m Row

Max Power Cleans 155/105

1 min Rest

7 min AMRAP

1000/800m Row

Max Power Cleans 185/125

*3 Scores for today. Scale weights as needed. If you need to substitute a row, it would be an 800m Run, 900m Ski, or 2000m bike. For Rx, it must be a row!

MANDATORY POST WOD

5-10 min foam foam

Tuesday 11.23.21

WARMUP

10 min AMRAP

1 min cardio

10 Ring Rows

10 Walking Lunges

10 Light DB Strict Press

5 Scap Retractions

3 Kip Swings

3 Pullups/Toes to Bar

STRENGTH

Strict Press

3 sets of 5 – build to a heavy set

Then..

1 set max reps @ 50-60%

*Not to failure, but close with good form

1 set max kipping pullups or max ring rows

WOD

21-18-15-12-9

Toes to Bar

50’ Single Arm DB OH Walking Lunge (try to stay as equal as possible on which arm is OH)

*Scale lunges to front rack or body weight

OPTIONAL POST WOD

Accumulate:

2 min plank

2 Min Wall Sit

1 min Ring Support L sit

1 min Prying Goblet Squat

11.22.21

*Some endurance lifting this week before we start on our next strength cycle! We want to build to a heavy set of 5, then back off to 50% (or less) of your 1 RM and go for max unbroken Reps.

WARMUP

10 min AMRAP

1 min cardio

5 leg swings/side

3 Inchworms w/ Push-up

5 lateral Box Step UPS

5 Box Jumps

5 sit-ups

Then..

BB Warmup

STRENGTH

Front Squat

3 sets of 5

Then..

1 set max unbroken Reps front squats at 50% or less of your 1RM. This is not until failure, but close.

(If you don’t know your 1RM Front Squat, use 70% of your 1RM Back Squat, then take 50% of that for your unbroken set)

WOD

15 min AMRAP

30 Sit-ups

20 Box Jump overs

10 Push-ups

OPTIONAL POST WOD

Conditioning at 60-70% effort

5 min Run + 5 min Bike + 5 min Row

Friday 11.19.21

Looking for “virtuosity” today in all movements! Including: OHS, Snatch and ALL movements of Durante’s Core. That may mean going lighter, or taking some breaks. Trying to perfect our movements in this deload!

Virtuosity: performing the common uncommonly well.

WARMUP (do ALL the warmup- it has a lot of shoulder prehab movements)

3x

1 min cardio

10 Air Squats

10 Pallof Press

10 Bottoms Up KB Press (go really light!!!)

15 Banded Pull Aparts

10 PVC Sotts Press

10 PVC Passthroughs

Then…

Coach Led PVC Overhead Squats and Hang Snatch Practice

STRENGTH/SKILL

Overhead Squats (sub front squats if you have shoulder/mobility issues)

5 sets of 3

Then…

5 sets of:

3 Hang Power Snatch + 3 Hang Squat Snatch (or sub Power Snatch)

WOD

“Durante’s Core” – For Time (This is a benchmark WOD, so use correct movement standards! If you are starting to fail, take a quick break.)

  • 5 Rounds for Time
  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck Ups
  • 10 second Hollow Hold
  • 1 minute Rest

You only reap the rewards of “Durante’s Core” if you perform the movements with virtuosity and execute these common movements uncommonly well, so prioritize good form over a good time!

Scaling Options

The movements in “Durante Core” aren’t particularly high skill, but they do require significant core strength to complete. Scale the movements so you can perform them as unbroken as possible, as safely as possible.

Modify to:
5 Rounds
10 Supported Hollow Rocks (hands hold at hamstrings)
10 Modified V-Ups (bend knees as much as needed)
10 Tuck Ups
10 second Supported Hollow Hold (hands hold at hamstrings)
1 minute Rest

NOT OPTIONAL POST WOD

5 minutes mobility- Coach’s Choice

Thursday 11.18.21

WARMUP

10 min AMRAP

10 Leg Swings

10 Kossack Squats

10 Walking Lunges

10 Plate Halos

10 Plate Thrusters

5 Jump Squats

Then..

Coach Led Turkish Getup Practice

STRENGTH

Front Foot Elevated Split Squats (front foot on a 45lb plate)

3 sets of 10

Split Stance Good Mornings (KBs or DBs)

3 sets of 10

Turkish Getups

3 sets of 2-5 each side

WOD

For Time:

100 Double Unders

80 American KB Swings 50/35

60 Wallballs 20/14

40 Sit-ups

20 Box Jumps 24/20

1 min Plank

OPTIONAL POST WOD

Accumulate:

30 DBall/Medball Slams

200’ Farmer’s Carry

Wednesday 11.17.21

WARMUP

10 min AMRAP

1 min cardio

10 Banded Side Steps

5 Push-ups to Down Dog

5 KB Deadlift

5 KB Swings

5 KB Goblet Squats

5 KB Bent Rows

:20 Plank Shoulder Taps

Then…

Coach led

PVC/Barbell Hang Power Clean + Power Clean Practice

STRENGTH/SKILL

5 sets of:

5 Hang Power Clean + 3 Hang Squat Cleans (at about 50-60% of you Hang Power Clean)

*Use a weight that you can cycle these reps easily. Practice the High Hang or hang from above knee.

5 sets of:

2 min Handstand Push-up Progression Practice

Pick a NEW progression. Ex: Plank shoulder taps, Wallwalks, Handstand Hold, handstand shoulder taps, Kipping HSPU, Strict HSPU, Deficit HSPU, free-standing HSPU.

WOD

15 min AMRAP

500/400m Row

10 Deadlift 135/95 95/65 65/45

5 Hang Squat Cleans

OPTIONAL POST WOD

AND, more Abs:

5 sets:

10 Alternating Vups

10 Tuckups

10 Superman’s

Rest as needed between sets.

Tuesday 11.16.21

WARMUP

10 min AMRAP

1 min cardio

5 Ring Rows

5 Scap Retractions

3 Kip Swings

3 Pullups

Then…

Coach Led

:15 High Singles Jump Rope

:15 Double Taps (no rope)

:15 DUs/ Attempts

STRENGTH/SKILL

Pull-up progression

5 sets of 2min working on a NEW progression

Ex: Banded Pullups, Kipping practice, trying to string movements together, C2B pulllups, Bar MU practice (if you can do C2B pullups), etc. Your coach can help you pick the next progression!

Double Under Practice

5 sets of 1 min practice or 3 sets max unbroken DUs

WOD

18 – 15 – 12 – 9 – 6 – 3

Alt DB Snatch 50/35 35/25

Lateral Burpees over the DB

OPTIONAL POST WOD

More Abs! –

3 sets of 10-20

DBall cleans over the shoulder

GHD sit-ups /Sit-ups

Monday 11.15.21

*Deload! We will be working on skills this week (and lots of abs;), and giving our bodies a break from heavy loads. Deloading is very important, so make sure you are doing it (the more advanced the athlete, the more important deloading is).

Why we deload: https://www.atomicstrengthnutrition.com/blogs/blog/deloading-why-you-need-to-be-doing-it

WARMUP

8 min AMRAP

1 min cardio

3 up dog to down dog

3 inchworms w/ push-up

10 DB Strict Press (light)

Then…

PVC/BB Warmup w/ Coach

STRENGTH

*This is our deload week, so please pick a weight on the bar that allows you to practice PERFECT technique! It should be around 50-65% of our 1RM Press. You should NOT need to drop the bar at any point. If you are dropping the bar, you are going too heavy.

5 sets of:

3 Strict Press + 3 Push Jerk + 3 Split Jerk (from the rack)

Superset with 5 sets of:

1 min Toes to Bar Practice

*Work on this skill! Your coach will help with progressions. Everyone has something they can improve on.

WOD

Partner WOD:

200 cals on the bike – switch as needed

*Feel free to do the 200 cals on your own if you want – on any machine.

OPTIONAL POST WOD

Abs – Accumulate

100 Russian Twists

200 Flutter Kicks