Wednesday November 26th

Wednesday- Regular Hours
Thursday- 5k at the gym. Be here BY 7:45. We start the race at 8 sharp.
Friday- Regular hours including 5am, 6am
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General Prep
1:30 Cardio Choice
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3 Sets: For Quality
5 Inchworm Push-Ups
10/10 Single Leg Glute Bridges
15 Glute Bridge Banded Pull Aparts
10 Russian Kettlebell Swings
Specific Barbell Prep / Loading to Working Weights
5 Bench Press @ 50%
3 Bench Press @ 60%
3 Bench Press @ 65%
3 Bench Press @ 70%

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Bench Press

Every 3:00 x 5 Sets
Set 1: 6 Reps @ 75%
Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 4 Reps @ 83%
Set 5: Max Reps @ 88%

Goal: 2+ Reps

Modifications:
- Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement limitations and impingement
- If any alternatives are needed beyond that, let's look to the landmine press for extra movement modifications for the shoulder.

Level 1 / New Athletes:
Every 3:00 x 5 Sets
6 Reps @ 7 RPE (Relative Perceived Exertion)

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WOD
“Have It Your Way”

3 Rounds for Time
25 American Kettlebell Swing
5 Wall Walks
Kettlebell: 53/35lb, 24/16kg
Wall Walks: 10in

Level 2:
3 Rounds for Time
25 American Kettlebell Swing
5 Wall Walks
Kettlebell: 44/26lb, 20/12kg

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Wall Walks: 20in
Level 1:
3 Rounds for Time
25 Russian Kettlebell Swing
5 Wall Walks

Kettlebell: 35/18lb, 16/8kg
Wall Walks: 30in
Masters 55+:
3 Rounds for Time
25 American Kettlebell Swing
5 Wall Walks
Kettlebell: 44/26lb, 20/12kg
Wall Walks: 20in

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Time Domain: 5-8 minutes
Time Cap: 11 minutes

Stimulus: Upper Body Muscular Endurance and Interference
RPE: 8/10

Primary Objective: Complete each movement in as close to 1:00 as possible. The Wall Walks will build fatigue throughout and you will need to stay engaged to maintain the 5 on the minute with high interference.
Secondary Objective: Keep the Kettlebell to 2 sets or less each round

Workout Notes and Strategy:
This workout is a challenging sprint couplet with the focus on maintaining efficiency on the Wall Walks and a tight midline throughout both the Kettlebell Swing and Wall Walk. The focus here is to keep each movement as close to 1:00 as possible with the goal time domain being ~ 6:00. We could see the wheels fall off if efficiency falters or we go out too hot. So, stay engaged, stay smooth and fight for quality mechanics.

Modifications:
- American Kettlebell Swings: Adjust the loading or move to Russian Kettlebell Swings today.
- Wall Walks: Adjust the distance to the wall from 10in - 20in - 30in. Or move to Inchworm Push-Ups for those that can't get inverted

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EXTRA WORK

4 Sets:
8-12 dips or push ups
10-12 Glute Bridge Dumbbell Pull-Overs
15-20 Banded Tricep Extensions

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