We hope everyone had an amazing Thanksgiving. I try to remind myself that even though the travel is a pain in the ass, and I really really like my own bed… love and rituals are a huge part of keeping this thing going!
Speaking of rituals, the week ahead:
Monday – Simple simple. Front Squat and DB Bent Over Row first. Then, a short sprint of KB Swings and Wall Balls.
Tuesday – I lean towards lower body explosive movements for WODs (for lots of reasons), so I’ve been enjoying programming a really upper body heavy/gymnastics leaning day. A handstand push-up assistance exercise called the Z-Press is paired with Weighted Chin Up for strength. The WOD is a few rounds, maybe 10-12 minutes, of Wall walks, Ring rows, Pullover Leg Raise, and weighted carry. Whew. I’m for sure doing this one on Tuesday.
Wednesday – Hang Power Clean Skill/Strength. Then a sprint sprint sprint of Deadlifts and box jumps.
Thursday – Skill/strength is pistol Negative. Which will inform scaling decisions during our EMOM WOD. Pistols and double push-up burpees.
Friday – Arm Work. Then, a cardio heavy benchmark. “Jerry.” Run 1 mile, Row 1000m, Run 1 mile. Remember, you can scale. Can compare to 112624. (I think)
Saturday – Partner WOD!!! Bench Press!?