11.19 - 11.25

Gratitude

At UNBTN we are always pushing, striving, working toward that better version of ourselves just beyond the horizon. But, there are times when we have to STOP… Not put our training or meal prep on hold but instead PAUSING to TAKE STOCK in WHERE WE ARE RIGHT NOW.

Many times it takes an INJURY or some EXTERNAL factor that prevents us from doing what we habitually do to FINALLY take note of how much we have accomplished in ways big and small.

Looking back I can tell you for a fact I was downright DISMISSIVE of my hard work and only when I’ve been forced to dial my training back do I see how far I’d gotten.

Don’t let this mistake be repeated.

In your training OR IN YOUR PERSONAL Life.

Take a moment…look around. Take a damn breath and see what has worked, see what has come to fruition from the day in, day out grinding over the last weeks/months/years of your life.

Because NOTHING MOTIVATES like RESULTS…

So look at you results, smile about them, then put your head down and get back to work with the KNOWLEDGE that IT IS WORKING and will CONTINUE to work….as long as you do.

Monday

Every 4 min x 5 rounds

5 Bench press(Same weight across)

10 DB Bent Row

15 TTB

*go as heavy as possible on the DB row*


Accessory Work


3 Rounds: 

A. Max Strict Chin Ups

B. 10-12 DB Skull Crushers

C. 10 Hammer Curls 


into :

1 min Jump Rope

Rest :90 between rounds





Tuesday 

Front squat 

Tempo Negative 3 sec Down 

FULL Speed on the way up

5x5 across 


12min. AMRAP:

8 Front Rack Lunges 95/65

8 Wall Balls 20/14

8 Box Jump 20” (for everyone)


Every 2 rounds add weight to the lunges



Wednesday


EMOM x 10min.

Odd: 15/12 Cal Row

Even: 3 Snatches


EMOM x 5min.

40sec of Hollow Rocks

20sec of Rest


EMOM x 10min.

Odd: 15/12 Cal Bike

Even: 3 Power Cleans (70%)


EMOM x 5min.

40sec of Hollow Rocks 

20sec of Rest




Thursday 

THANKSGIVING PARTNER WOD 


100 Calories

90 Russian KB Swings 70/53

80 Calories

70 Sit-Ups (feet anchored)

60 Calories

50 Russian KB Swings 70/53

40 Calories

30 Sit-Ups (feet anchored)

20 Calories

10 Russian KB Swings 70/53





Friday


Deficit Barbell RDL 5x10

(DONT TOUCH THE FLOOR)


Strength-Con Thanksgiving Detox 🤢

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Back Squat (225/155) or (50% of 1rm)


*20 DU after each set of squats*





Saturday 

PARTNER WOD


80 Deadlift 135/95

60 Toes to Bar

50 Calories Bike


80 Hang Power Cleans 115/85

60 Chest to bar

50 Calories Bike


80 Thrusters 95/65

60 Pull ups

50 Calories Bike


*calories can be subbed for 800m run*





Sunday 



Double Tabata (40sec work x 20sec rest x 4 rounds)


station 1.) Double Unders

station 2.) Devils Press

station 3.) Sit ups

station 4.) Hang DB Snatch (Dont alt)

station 5.) Sand Bag Cleans