Day 1- Monday 112320
A. EMOM 5:00
7-10 burpees
Rest 2:00 then B
B. For distance 80% effort
5:00 row or ski
Rest 5:00 then C
C. “Grace”
30 clean & jerks 135/95
10:00 cap
If completed before the cap:
Rest 2:00 then perform 4:00 of Z1 recovery activity
D. Mobility 5:00
Coach guided post WOD mobility
Day 2- Tuesday 231121
A1. 1 set every 6:00 x 5…starting at 0:00
7 bjsd 24/20
10 pull-up
9/7 calories
Go at 0:00, 6:00, 12:00, 18:00, 24:00
A2. 1 set every 6:00 x 5…starting at 3:00
9/7 calories
10 OHS or Front Squats nte 95/65
7 bar facing burpees over the bar
Go at 3:00, 9:00, 15:00, 21:00, 27:00
Day 3- Wednesday 231122
5:30 and 7:00pm classes canceled
GRUNT WORK
A. AMRAP 10:00
Heavy sled drag…walking backwards
Rest 3:00 then B
B. AMRAP 30:00
3 sets, DB nte 50/35:
1 Burpee to deadlift
1 Devil’s press
1 Burpee to squat clean thruster
1:00 accumulation hollowbody or “L” ring or bar hang
100’ farmer’s carry
1:00 accumulation hollowbody or “L” ring or box support
50’ single arm overhead carry each arm
5 50’ shuttle run
Day 4- Thursday 231123
Happy Thanksgiving
1 Class 9:00-10:30am
1 class 9-10:30am
A1. 5 back squats, rest TOM then A2
A2. 12 alt db curls, rest to 3:00 back to A1 x 5
After 5th rest go to A3
A3. Whichever comes first
5:00 on your apparatus or
Row or ski 1000m
Bike 2000m
Run 800m
Rest to 25:00 then Bs
B1. 5 Bench Press, rest TOM then B2
B2. 5/5 single leg DB RDL, rest to 3:00 then back to B1x5
After 5th set go to B3
B3. Whichever comes first
5:00 on your apparatus or
Row or ski 1000m
Bike 2000m
Run 800m
Rest 50:00 then Cs
C1. 7-10 body row or ring row, rest TOM then C2
C2. 1:00 AMRAP lunge + lunge + burpee + broad jump
Rest to 3:00 then back to C1 x 5
After 5th set go to C3
B3. Whichever comes first
5:00 on your apparatus or
Row or ski 1000m
Bike 2000m
Run 800m
Rest to 75:00 then D
D. Guided mobility
Day 5- Friday 231124
7, 8, 9am classes only
A. For time
Filthy 50: 50 reps of each movement
or
Dirty 30: 30 reps of each movement
BJSD 24”
Jumping pull-ups
Kettlebell swings 16kg
Walking lunges
Knees to elbow
Push press 45#
Back extensions
Wallballs 20# 10’
Burpees
Double unders
Day 6: Saturday 231125
Coach’s choice
Classes: 7, 8, 9am
Day 7- Sunday 231126
RedShed Rest Day
