Happy Thanksgiving MC Fitness
PWOD/splits reps as desired
100 cals on machine of choice
80 WBs 14.20
60 DL 65.95
40 HCL 65.95
20 man makers 2x 35s.50s
20 wall walks
20 man makers
40 HCL
60 DL
80 WBs
100 cals on machine of choice
November 26, 2025
WOD – 3 RFT
800.1000m row
40 crossovers/double-unders or 80 single-unders
100′ farmers carry right arm 53.70
40 crossovers/double-unders or 80 single-unders
100′ farmers carry left arm 53.70
November 25, 2025
30 Min EMOM
- 6 strict hand-stand push-ups+ max toes to bar
- REST
- 5 strict pull-up+ max wall walks
- REST
- 1o barbell good mornings+ max v-ups
November 24, 2025
Squats
each 2:30 for 5 sets 5.4.3.2.1 Back Squat
Jump.Lunge.Row 3RFT
50’lateral bounds
50′ double DB walking lunge 50/35
20/16 Cal row
After round 3, go into 50′ death march
Stimulus……10-12 minutes
Accessory- 1 min each
couch stretch
IT band stretch
straddle stretch
November 22, 2025
Warmup
dynamic warmup
WOD- PWOD for time *IGO-UGO*
5.4.3.2.1 hang power clean
10.8.6.4.2 muscle up/ toe to bar
15.12.9.6.3 cals on machine
50.40.30.20.10 air squats
November 21, 2025
Warmup- 2 rounds
- 30 sec close grip bar hang
- 8 split squat rock backs/side
- 10 kneeling bottom-up kb press/ arm
- 10 kb windmills/ arm
Sprint
5 sets of 30ft light sled push sprint
Strength- 3 sets each
A1- 5-8 trap bar deadlifts
A2- build to heavy set of 5 push press
B1- 8-12 front foot elevated db split squats/ leg
B2- 8-12 singe arm db row/arm
November 20, 2025
Warmup
dynamic warmup
9 min EMOM
- 20-30 sec ring support
- 20-30 sec chin over bar hold
- 10 ball slams
WOD- 20 min sustainable pace
- 10 cals on machine
- 5 kb hang snatch + overhead revers lunge/side
- 10 cals on machine
- 5 turkish get-ups/side
- 10 cals on machine
- 20-30 sec side plank L + plank + side plank R/each
November 19, 2025
Warmup- 2 rounds
- band shoulder series + bully series
- 10 cuban press
- 15 rocking hip flexor mob/side
- 10 box step downs
Power
3×3 lying med ball chest pass
Strength- 3 sets each
A1- build to heavy set of 5 bench press
A2- 8-12 db walking lunge/leg
B1- 8-12 pronated bent over row
B2- 10-20 roller leg curls
November 18, 2025
Warmup
dynamic warmup
9 min EMOM
- 10 hanging knee raise + straight leg lower
- 10 handstand shoulder taps
- 20 med ball russian twists
WOD- 4 sets of 3 ON/ 2 OFF
Min 1- row for cals
Min 2- jump rope
Min 3- step ups
November 17, 2025
Warmup- 2 rounds
- 30 goblet split squat iso/side
- 10 goblet cossacks + 10 pause goblet squats
- 20-30 sec top and bottom ring dip hold
- 10 side plank hip lift on bench/side
Power
- 3 x 5 box jump
Strength- 3 sets each
A1- build to heavy set of 5 back squats
A2- 5-15 chin-ups
B1- 5-15 dips + max pushups
B2- 8-12 braced single leg rdl/leg