Looks like the Thanksgiving day WOD was a success!

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: row, run, bike or skip, then 2-3 rounds of: -15 shoulder pass throughs -45sec barbell on knee squat stretch stretch -front split 45s/side [/tab]

[tab title="Group Metcons"] Tuesday 4 sets: 30sec row or airdyne 30sec rest 30sec burpees for max reps 30sec rest 30sec battling ropes 30sec rest

Wednesday 5 rounds for time: 15 ball slams 10 box jumps 5 tough DB thrusters

Thursday 5 sets for time: 15 wall ball 15 KB swings to chin level

Friday 4 sets: 30sec amrap mountain climbers 30sec amrap double unders 30sec amrap toe to bar 30sec amrap DB push press 60sec rest

Saturday 12min to climb the ladder as high as possible 1 wall ball, 1 pull-up 2 wall ball, 2 pull-up 3/3, 4/4... as high as possible in the time limit. [/tab]

[tab title="Foundations"] Workout 1 A. Bulgarian Split Squat with Dumbbells. 3x10/side. Rest 45-60sec between sides. B1. RDL 3x8, rest 30s B2. wall slides (back to wall) 3x10 with 3sec pause at bottom, rest 30s C. Group metcon

Workout 2 A1. shoulder press 3x8, rest 90sec A2. chin-ups [4sec lowering phase] 3x3-6, rest 90sec B. 3min double under practice C. Group Metcon

Workout 3 A. Deadlift 3x5, ramping sets. Rest 2-3min B1. front step-up 2x15/side, rest 30s B2. DB powel raise 2x8/side, rest 30s C. Group Metcon

Workout 4 A. Push Press 1RM B1. Tall Box Jump 8 reps, rest 60sex B2. max pull-ups (at least 5reps), rest 60sec 3 sets: C1. L-sit, accumulate 20-30sec, rest 45s C2. 20cals on airdyne as fast as possible, rest 45s [/tab]

[tab title="Training - General"] Workout 1 A. speed deadlift 8x3 @ 55% on the minute. B. muscle-up practice OR chin-ups. 4x4-6reps, rest 2min C. group metcon

Workout 2 A. push press 5x5. Start at 75% and build. rest 2min B. group metcon

workout 3 A. back squat 4x3 @ 80-85%. rest 2min 4 sets: B1. barbell thruster 4 at 80-85%, no rest B2. pull-ups, max reps, rest 120s 3sets: C1. tough handstand push-ups, 5reps, rest as needed C2. 50 double unders (or 75sec max reps/practice), rest as needed

workout 4 A. press 2x5, 1x5+ @ 75% B. powel raise 3x12 per side. Rest 30s between sides C. group metcon

workout 5 A. row 1000m time trial. B. muscle-up. Complete as many reps as possible in 12mins C1. rdl 4x8, rest 60s C2. tall box jumps 4x10, rest 60s [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. snatch pick-up, pause for 2sec, then immediately into a hang snatch 7x1 on the minute B. speed deadlift 8x3 @ 55% on the minute. C. group metcon

Workout 2 A. push press 5x5. Start at 75% and build. rest 2min B. group metcon

Workout 3 A. 2 clean + jerk 6x1. B. back squat 4x3 @ 80-85%. rest 2min 3 sets: C1. tough handstand push-ups, 5reps, rest as needed C2. 50 double unders (or 75sec max reps/practice), rest as needed

Workout 4 A. jumping snatch pull @ 35% 4x4, rest 60s B. hang power snatch 4x3@70%, rest 90s C. snatch pick-up drill 2x5 rest 2min. D. group metcon

Workout 5 A. row 1000m time trial. B. muscle-up. Complete as many reps as possible in 12mins C1. RDL 4x8, rest 60s C2. tall box jumps 4x10, rest 60s

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