Week 48: Nov 26-Dec 2

Hello everyone, this week we have two heavy lifting days set up for you with military presses on Monday and sumo deadlifts on Thursday. Monday we also have crossfit.com WOD where you can see where you rank with the rest of the CrossFit community around the world. Tuesday, we have some functional bodybuilding set up for you that focuses on time under tension. Friday, we start the day with rowing intervals finished with mini AMRAPS. Saturday, we have a partner WOD that includes a lot of isometric holds. Finally, we cap off the week with EMOM style strength session with barbell back lunges and ring dips. Hope to see everyone this week mobilizing and socializing!

MON – Nov 26

Strength

Military press: 5-5-5-5

WOD

7 RNDS:
10 Burpees
20 Sit-ups

TUE – Nov 27

Functional Bodybuilding

A1) TRX sled row (1/2 lap) and push (1/2): 1-1-1-1
A2) Bottoms up KB SA shoulder press: 10-10-10-10
B1) Front squat (TIME UNDER TENSION 5s): 10-10-10-10
B2) Single leg bench hip thrusters (use BB or heavy DB)
C1) Chin ups (TIME UNDER TENSION 5s): 8-8-8-8
C2) Dragon flags (TIME UNDER TENSION 5s): 10-10-10-10

WED – Nov 28

Strength

20-minute AMRAP
3 sumo deadlifts
4/4 single arm DB overhead squat
5 strict toes to bar

Beach body ABS

25 sit-ups
30-sec flutter kicks
25 sit-ups
30-sec leg raises
25 sit-ups
30-sec Hello Dolly’s
25 sit-ups
30-sec thigh rubs
25 sit-ups
30-sec Russian twists
25 sit-ups
30-sec shin rubs

THU – Nov 29

WOD

Descending ladder
Wall balls: 20-18-16-14-12-10-8-6-4-2
burpee Box jumps: 10-9-8-7-6-5-4-3-2-1
* After each set perform 20 double unders.
** Wall ball goal is target on wall for both M/F otherwise counts as no rep.

Finisher

Bench preacher curls (per): 10-10-10-10
Tiger press on Swiss ball: 5-5-5-5
Lateral delt raises (per): 10-10-10-10

FRI – Nov 30

Conditioning

Row intervals
30s on/off
45s on/off
1:00m on/off
45s on/off
30s on/off

WOD

6x 2-minute AMRAPS
6 rounds:
2-minute AMRAP
5-man makers
20 med ball cleans
1-minute rest

SAT – Dec 1

Partner WOD

50 KB Swings — V-sit hold
50 Atomic push ups — wall sit hold
50 Box jumps — seated plate hold
50 Sit-ups — 90º squat hold
50 Cal AM —plank hold
* if Isometric hold is broken both partners performs 5 burpees and if partner not in isometric hold position other partner’s reps do not count.

SUN – Dec 2

Strength

E2MOM – 20 minutes
10 Barbell back lunges (per leg)
10 Ring dips

Finisher

100 DB front rack walking lunges (total)