About the Week
- Welcome to the last week of November, where we’ll round out our focus on Olympic weightlifting and transition into prioritizing Open workouts and testers in December.
- Start this week with a rowing and ring dip couplet, where complementary movement patterns and decreasing distances allow athletes to maintain intensity on the rower.
- On Tuesday, balance mechanics and push PRs as you build to a 1-rep-max snatch and clean and jerk.
- Post Thanksgiving fun yet grueling kettlebell partner workout on Saturday.
- Wrap the week with a Hero workout in honor of U.S. Marine Corps Sergeant Matthew T. Abbate.
Monday, November 25th
Skill Work
Pre-workout
On a 10:00 clock:
Handstand practice
Workout
– SPICY –
For time:
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row
– MEDIUM –
Forr time:
10 ring dips
1,000-m row
10 ring dips
750-m row
10 ring dips
500-m row
– MILD –
For time:
10 box dips
700-m row
10 box dips
500-m row
10 box dips
300-m row
– MASTERS –
For time:
10 ring dips
1,000-m row
10 ring dips
750-m row
10 ring dips
500-m row
Tuesday, November 26th
Workout
– SPICY –
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
– MEDIUM –
Same as Rx’d
– MILD –
5 sets:
3 snatches
5 sets:
3 clean and jerks
– MASTERS –
Same as Rx’d
Wednesday, November 27th
Workout
– SPICY –
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (53/70 lb)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
– MEDIUM –
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (35/53 lb)
Burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.
– MILD –
1-2-3-4-5-6-7-8 reps for time of:
KB swings (18/26 lb)
Burpee jumping pull-ups
– Pull-up bar between forearm and elbow with arms overhead.
– MASTERS –
1-2-3-4-5-6-7-8-9-10 reps for time of:
Kettlebell swings (35/53 lb)
Burpee pull-ups
Skill Work
Post-workout
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold
Thursday, November 28th
Workout
– SPICY –
Every 5:00 for 5 rounds:
10 thrusters (75/115 lb)
10 toes-to-bars
20-cal bike
40 double-unders
– Rest the remainder of each round.
– MEDIUM –
Every 5:00 for 5 rounds:
10 thrusters (65/95 lb)
5 toes-to-bars
20-cal bike
20 double-unders
– Rest the remainder of each round.
– MILD –
Every 5:00 for 5 rounds:
10 thrusters (35/45 lb)
10 hanging knee raises
12-cal bike
20 single-unders
– Rest the remainder of each round.
– MASTERS –
Every 5:00 for 5 rounds:
10 thrusters (55/75 lb)
10 toes-to-bars
15-calorie bike
30 double-unders
– Rest the remainder of each round.
Friday, November 29th
Workout
For load with a Partner:
On a 30 Minute Clock:
20 Burpee Buy In
then…
100 Walking Lunges
80 Box Step Overs
60 Wall Ball Shots
40 Push-ups
20 Toes to Bar/Hanging Knee Raises
10 Pull-Ups
20 Burpee Cash-Out
Then in remaining time:
Build to a heavy 3-rep Back Squat
(Score is combined total back squat weight)
Saturday, November 30th
Workout
– SPICY –
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (53/70 lb)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.
– MEDIUM –
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (35/53 lb)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.
– MILD –
AMRAP 20 with a partner:
200-m run
30 KB sumo deadlift high pulls (18/26 lb)
200-m single-KB carry
– Partners run together and break up the other two movements as needed.
– MASTERS –
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (35/53 lb)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.
Sunday, December 1st
Workout
“Abbate”
For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile
