November 9-14
Monday, November 9
Warm up: 3 rounds - 5 clean grip deadlifts + 3 power cleans w/:03 pause above knees + 10 Pendlay rows + 20 banded lat pull-downs
Strength:
In 14:00, work to a tough Power Clean single
*Between lifts, complete a :30 barbell plank
WOD:
5 Rounds for time:
200 Meter run
10 Burpees over bar
5 Power cleans (115/155 or 95/135)
*The intended stimulus is heavy power cleans under fatigue, so challenge yourself a bit on the weight
Accessory (optional):
Complete 30 renegade rows
Tuesday, November 10
Warm up: 3 rounds - :30 pigeon stretch/side + 15 banded good mornings + 20 m alt Samson stretch + :30 banded glute bridge hold
Strength:
Every :90 for 4 rounds:
1st: 8-10 seated DB press, moderate weight (complete all reps unbroken)
2nd: :45 weighted, straight leg sit-ups (single DB)
WOD:
4 rounds:
3:00 on/1:00 off
15 Pull-ups
20 Russian KB swings (53/70 or 35/53)
AMRAP goblet squats
*Score is total number of goblet squats
Accessory (optional):
Accumulate 2:00 dual DB OH hold (ribs down, push pelvis to neutral position)
Wednesday, November 11
Warm up: 3 rounds - 12 alt rotational ball slams (6/side) + 2 Turkish get-ups/side (light weight) + 5 bench press (empty barbell) + 10 KB deadlifts + 5 v-ups
Strength:
In 14:00, complete the following at a steady pace:
Bench press - complete 5x3 @80% 1RM
Then, complete 20 bench press @65% 1RM
WOD:
16:00 AMRAP:
20 Double unders or 40 singles
9 Deadlift (155/225)
6 Toes to bar or knees to elbow
3 Handstand push-ups or hand release push-ups
Accessory (optional):
Accumulate 50 dips off box or bench, or 30 single DB OH tricep extensions
Thursday, November 12
Warm up: 3 rounds - 5 snatch-grip deadlifts + 3 snatch pulls + 3 snatch high pulls + 2 muscle snatches + 1 OHS + 15 pass throughs
Strength:
In 15:00, complete the following sequence, building in weight each round:
5-3-3-2-2-2-1-1-1-1
Power snatch or squat snatch, athlete’s choice
WOD:
4 rounds for time:
20 Alt DB snatch
12/15 Calorie bike
10 Box jumps or step ups
Accessory (optional):
Accumulate 30 barbell bicep curls (35/45)
Friday, November 13
Warm up: 3 rounds - 5 v-ups + + :30 wall sit + 20 m Spider-Man stretch + 20 Russian twists + 5 inch worms w/push up
Strength:
12:00 EMOM:
1st: :30 Push-ups for quality
2nd: :30 Burpees
WOD:
For time:
21-18-15-12-9-6-3
Wall balls
Hang squat cleans (65/95)
Accessory (optional):
Accumulate 30-50 prone hamstring curls w/med ball (keep hips high, draw heels in)
Saturday, November 14
Warm up: 3 rounds - 5 presses from split jerk stance + 20 banded punches/side + 15 banded pull-aparts + 10 scap pull-ups
Strength: In 12:00, complete the following jerk sequence, adding weight each round if possible:
5 Push jerk @60% jerk 1RM
3 Push jerk @70% 1RM
1 Split jerk @75% split jerk 1RM
1 Split jerk @80% 1RM
1 Split jerk @85% 1RM
*If staying light/moderate, complete 3 push jerks every :60-:90
WOD:
18:00 EMOM:
1st: 6 strict pull ups
2nd: 12 Front rack lunges (95/135)
3rd: :45 Double unders
Accessory (optional):
Accumulate a 2:00 Sorensen hold, weighted if possible
November 2-7
Monday, November 2
Warm up: 3 rounds - 5 muscle cleans + 3 front squats w/empty bar, :03 pause @bottom (elbows high, chest up) + 20 shoulder taps + 10 groiners
Strength:
In 14:00, work to complete the following sequence, building in weight each round if possible:
5-3-3-2-2-2-1-1-1-1
Squat cleans
WOD:
For Time:
5-10-15-20-15-10-5
Sit-ups
Back squats (110/155)
Double unders (or 10-20-30-40-30-20-10 singles)
*Can do GHD sit-ups if used to volume
Accessory (optional):
50 Banded quadruped hip extensions/side
Tuesday, November 3
Warm up: 3 rounds - 10 pass throughs + :30 handstand hold or plank + 5 snatch grip deadlift w/empty bar + 5 snatch pulls + 5 snatch high pulls + 3 muscle snatches
Strength:
Every :90 for 4 rounds:
1st: 1 Strict press + 2 push press + 1 push jerk or split jerk (build in weight)
2nd: :45 Kipping toes-to-bar or knees-to-elbow
WOD:
For time:
Buy-in: 30 Handstand push-ups or pike push-ups or hand release push-ups
Directly into:
30 Calorie row
12 Power snatch (no heavier than 85/115)
30 Calorie row
10 Power snatch
30 Calorie row
8 Power snatch
*Feel free to use DBs for alt single arm snatch if you prefer, just double the number
Accessory (optional):
Accumulate 30 banded shoulder internal rotations/side
Accumulate 30 banded shoulder external rotations/side
Wednesday, November 4
Warm up: 3 rounds - 10 reverse Samson’s + 20 Russian twists w/wall ball + :30 v-sit with wall ball press + 10 woodchoppers/side w/wall ball + 5 clusters w/wall ball
Strength:
12:00 EMOM:
1st: 4 strict pull-ups, :01 pause with chin over bar
2nd: :30 hollow rocks or hollow hold
WOD:
Every 2:00 for 3 rounds
10 Burpees over bar
10 Power cleans
At 6:00 mark, for time:
30 Burpees over bar
30 Power cleans
*Weight: 95/135 or 65/95
Accessory (optional):
Accumulate 50 weighted side bends/side
Accumulate 30 side plank w/hip drop/side
Thursday, November 5
Warm up: 3 rounds - 12 banded good mornings + 12 banded pull aparts + 10 sumo KB deadlifts + :30 banded side steps + :30 pigeon stretch/side
Strength:
Deadlift - in 15:00, build to a set of 5 moderately heavy (or 80% 1RM) touch-and-go deadlifts
WOD:
16:00 AMRAP:
10-10-10-10
KB swings
Cal bike
3-6-9-12…
Thrusters (65/95)
*KB swings and cals remain the same. Continue to add 3 thrusters each round
Accessory (optional):
Accumulate 2:00 Superman hold
Friday, November 6
Warm up: 3 rounds - 10 plank ups + 10 pass throughs + 10 around the worlds/side + 20 m walking lunges + :30 high knees
Strength:
12:00 EMOM:
1st: 8 DB floor press
2nd: 40 Double unders
3rd: :30 ski sprint (try to match calories each round
WOD:
20:00 AMRAP:
400 Meter run
30 DB or KB walking lunges
20 Hand release push-ups
5 Muscle-ups or 10 pull-ups or ring rows (as horizontal as possible)
Accessory (optional):
Accumulate 200 flutter kicks
Saturday, November 7
Warm up: 3 rounds - 15 banded forward raises + 10 high quality kip swings + :30 wall sit + 10 m walking quad stretch + 20 m Spider-Man stretch
Strength:
In 14:00, work to complete 4 rounds of the following:
20 Alternating 1-arm clean and jerk (35/50)
10 Alternating renegade rows
*Rest :60 between sets
WOD:
For time:
10-9-8-7-6-5-4-3-2-1
Front squats (95/135) or DB squats
20-18-16-14-12-10-8-6-4-2
Toes-to-bar or knees-to-elbow
Accessory (optional):
Accumulate 75 hollow rocks
October 26-31
Monday, October 26
Warm up: 3 rounds - :30 plank + 20 m toy soldiers + 10 m death march w/light DBs + :30 squat hold + 10 pass throughs
Strength:
12:00 EMOM:
1st: 1 Dual KB clean + 2 dual KB push press + 2 dual KB split stance squats/side (front rack)
2nd: :30 Hollow hold, weighted if possible
3rd: 100 m sprint, or 10 calorie row, bike, or ski sprint
WOD:
5:00 AMRAP, for 3 rounds:
4 Front squats (75/115)
8 Toes to bar or knees to elbow
12 Sit-ups
*Rest 1:00 between rounds. Restart AMRAP after each cycle.
** Feel free to use DBs or KBs for squats if you prefer
Accessory (optional):
Accumulate 2:00 KB front rack hold
Tuesday, October 27
Warm up: 3 rounds - 10 banded punches/side + :30 Superman hold + 10 suitcase deadlifts/side + :30 pigeon stretch/side
Strength:
Every :90 for 4 rounds:
1st: 5 strict pull-ups or ring rows (as horizontal as you can get), w/ :03 eccentric descent
2nd: 5 1-arm bent over rows/side, 3131 tempo
WOD:
6 rounds for time
21 Double unders or 42 singles
15 Box jumps or steps ups
9 Deadlifts (155/225)
Accessory (optional):
2 rounds, for quality - 30 hollow rocks + 20 v-ups (:60 rest between rounds)
Wednesday, October 28
Warm up: 3 rounds - 5 muscle snatches with pvc or empty bar + :30 OH barbell hold + 10 m walking lunges + 10 m inch worms + 10 around the worlds/side
Strength:
In 14:00, work to complete 5 rounds of the following:
4 Hang power snatch + 6 OH reverse lunges (start light; build each round if possible)*
12 Cal row, moderate pace, focus on form; pretend you are threading a needle, sit up tall
*You can choose to do 8 alternating DB snatches + 6 1-arm DB OH lunges/side instead
WOD:
For time:
9-18-27-18-9
Thrusters (55/75)
Push-ups (go for quality - chest to ground, thighs off)
*Use DBs for thrusters if you prefer
Accessory (optional):
Accumulate 75 banded tricep pulls
Thursday, October 29
Warm up: 3 rounds - 10 side plank w/hip drop/side + 15 banded pull aparts + 20 banded glute bridges + 10 plank ups
Strength:
In 12:00, work to complete 4 rounds of the following:
9 Ring dips, 9 dips off GHD, or 18 dips from box or bench
12 Alternating renegade rows
15 barbell glute bridges (65/95)
WOD:
“Demetrius”
20-16-12-8-4
Bench press (105/155)
Calorie row or ski
Accessory (optional):
Accumulate 100 Russian twists w/wall ball
Friday, October 30
Warm up: 3 rounds - 5 muscle cleans + 10 Bootstrappers + 20 alternating step ups + 10 kip swings
Strength:
Every :90 for 4 rounds:
1st: 1 Power clean + 1 hang power clean + 1 high hang power clean + 1 jerk (build in weight each round if possible)
2nd: :45 easy bike
Partner WOD:
14 rounds for time (7 rounds/person; you go, I go):
Partner A:
15 KB swings
10 Pull-ups
5 Power cleans (95/135)
Partner B:
Complete 20 double unders, or 40 singles, while partner A works, and then rest the remainder of time
Accessory (optional):
Accumulate 50-75 banded lat pull-downs
Saturday, October 31
Warm up: 3 rounds - 10 m reverse Samson + 10 m Spider-Man stretch + 20 m high knees + 15 banded good mornings
Strength:
In 14:00:
Deadlift - Build to set of 3, heavier than you plan to do for WOD
WOD:
For time:
100 Calorie row
80 Wall balls
60 Toes to bar or knees to elbow
40 Burpees over bar
20 Deadlifts (155/225)
Accessory (optional):
Accumulate 2:00 side plank/side, weighted if possible
HAPPY 🎃 👻 HALLOWEEN!!
October 19-23
Monday, October 19
Warm up: 3 rounds - 5 muscle cleans + 5 thrusters (empty barbell) + 10 walking Samson stretches + 10 alt quad stretches + 15 anti-rotation banded presses from rig
Strength:
In 14:00, build to moderate/heavy complex:
6 Thrusters + 4 alt lunges + 2 front squats
WOD:
16:00 EMOM (4 rounds):
1st: 10/12 Calorie bike
2nd: 50 Double unders or 100 singles
3rd: Max reps toes-to-bar, knees to elbow, or v-ups
4th: Rest
*Score is total number of ttb or kte reps
**Modify as needed to complete all reps in :60 timeframe
Accessory (optional):
2 rounds - 30 Woodchoppers/side w/wall ball, directly into 30 Russian twists w/wall ball
Tuesday, October 20
Warm up: 3 rounds - 5 strict press w/empty bar + 10 pass throughs + 10 ring rows + 10 jumping squats + :30 hamstring stretch
Strength:
In 15:00, work to complete the following:
10-8-6-4-2
Strict press (build in weight each round if possible)
3-3-3-3-3
Strict pull-ups w/:05 to :10 chin-over-bar hold each time
WOD:
12:00 AMRAP:
5 Hang squat cleans (65/95)
5 Push press (65/95)
5 Pull-ups
Accessory (optional):
200 m uneven carry (1KB in front rack, 1 in Farmer’s carry), switch arms as needed
Wednesday, October 21
Warm up: 3 rounds - 20 banded lat pull downs + 20 banded tricep pulls + 9 push-ups (3 narrow, 3 normal, 3 wide) + 20 m bear crawl + 20 m high knees
Strength:
Every 2:30 for 5 rounds:
5 Deadlifts around 50-60% 1RM, :03 eccentric tempo
10 Handstand push-ups
*Complete both exercises in 2:30 timeframe
**Modify HSPU with pike push-ups or a :30 HS hold or :30 plank w/feet elevated
WOD:
For Time:
500 Meter row
50 Box jumps
40 Push-ups
30 Burpees over rower
Accessory (optional):
Complete 30 rotational med ball wall slams/side
Thursday, October 22
Warm up: 3 rounds - :30 banded side steps + :30 pigeon pose/side + 5 inch worms + 10 banded good mornings
Strength:
In 14:00, work to complete:
4x10 Barbell good-mornings - stay fairly light, but build a little each round if possible
Then, move into:
2x15 back squat @ 55-65% 1RM
WOD:
For time:
18-15-12-9-6
Front squats (95/135)
25-25-25-25-25
Sit-ups
*GHD sit-ups if used to volume
Accessory (optional):
Accumulate 50 barbell glute raises
Friday, October 23
Warm up: 3 rounds - :30 t-spine stretch + 20 shoulder taps from plank + 5 muscle snatches + 5 drop snatches w/empty bar or pvc
Strength:
Every :90 for 5 rounds:
1st: :45 Pull-up work (e.g., horizontal ring rows, butterfly kipping, s-kipping, etc.)
2nd: :45 weighted plank (25/45)
WOD:
“Randy”
For Time:
75 Power snatches (55/75)
*Work-out should take no longer than 15:00
Accessory (optional):
Accumulate 50 alt bicep curls + 50 lat pull-downs
Saturday, October 24
Warm-up: 3 rounds - 20 m toy soldiers + 20 m butt kicks + :30 handstand hold + 5 muscle cleans
Strength:
In 14:00, work to a moderate/heavy complex:
1 Power clean + 1 hang power clean + 1 high hang power clean
WOD:
16:00 AMRAP:
400 Meter run
20 Russian KB swings (35/53)
2 Handstand push-ups
*Add 2 HSPU each round
**Pike push-ups from box or HRPU to scale
Accessory (optional):
Tabata set (:20 on, :10 rest for 8 rounds in 4:00)
Alternate between plank and mountain climbers
October 12-16
Monday, October 12
Warm-up: 3 rounds - 10 chest passes w/wall ball + 5 muscle cleans w/press (empty bar) + 5 muscle snatches (empty bar) + :30 chest opening stretch
Strength:
In 15:00, work to complete the following sequence:
10-9-8-7-6-5-4-3-2-1
Bench press, building each round if possible
*:30 hollow rocks between rounds
WOD:
For Time:
30 Clean and jerks (75/115)
15 Power snatches (75/115)
*Every minute, perform 5 toes-to-bar or knees to elbow
**Start the work-out with toes-to-bar
Accessory (optional):
2-3 rounds - 20 banded standing punches/side with rotation
Tuesday, October 13
Warm-up: 3 rounds - :30 plank + 10 alternating quad stretches (holding for :03) + :30 plank ups + 5 fronts squats w/empty barbell
Strength:
In 14:00, complete 4-5 sets of the following:
12/15 Calorie bike
:30 Banded side steps
10 Pendlay rows (weight is athlete’s choice)
:30 Banded glute bridges
WOD:
3 rounds for time:
50 Double unders (or 100 singles)
40 Front squats (65/95)
30 V-ups (or alternating single leg v-ups)
20 Alternating lunges (no weight)
Accessory:
Accumulate 2:00 Superman hold
Wednesday, October 14
Warm-up: 3 rounds - 10 banded good mornings + 10 banded pull aparts + 10 bootstrappers + 5 burpee broad jumps
Strength:
Every :90 for 4 rounds:
1st: :45 work on gymnastics skill of choice (e.g., handstand hold, handstand walking, muscle ups, kipping, toes-to-bar, etc)
2nd: :45 Box jumps or step ups (If jumping, continue to focus on soft landing)
WOD:
18:00 EMOM:
1st: 10 Touch-and-go deadlifts (155/225)
2nd: 10 Pull-ups
3rd: 10 Lateral burpees over bar
*Scale as needed to assure you get at least :10 rest
Accessory:
Accumulate 30 rotational med ball slams
Thursday, October 15
Warm-up: :60 squat hold with alternating reach + 3 rounds - 20 m high knees + 20 m toy soldiers + 20 m bear crawl
Strength:
12:00 EMOM:
1st: :40 Sprint - row, run, bike, or ski,
2nd: :40 Smooth double unders or single unders.
WOD:
“The Chief”
Five 3:00 AMRAPs
3 Power cleans (95/135)
6 Push-ups
9 Air squats
*Rest 1:00 between each round
Accessory:
2-3 rounds, try to complete each round unbroken:
:20 flutter kicks + :20 hollow hold + :20 sit-ups
Rest between sets
Friday, October 16
Warm-up: 2 rounds - 20 banded side steps + 8 Cossack squats (no weight) + 10 pass throughs + 10 kip swings + 10 m Samson stretch + 10 m inch worms
Strength:
In 15:00, complete 4-5 rounds, for quality, with empty barbell:
10 Cossack squats (back rack)
10 Overhead squats (3131 tempo)
20 DB seesaw rows (no heavier than 35/50)
WOD:
In 2:00, complete:
8 Thrusters (75/115)
8 Toes-to-bar or knees-to-elbow
Max calories in remaining time
*Complete 5 rounds
**Rest :60 between rounds
Accessory (optional):
50 weighted side bends/side
Saturday, October 17
Warm-up: 3 rounds - 20 m skip for height + 20 m death march + 1 Turkish get-up with light weight + 5 push-ups + 5 burpees
Strength:
In 14:00, complete 5-6 rounds of the following:
1 Power clean + 1 squat clean (build in weight if possible)
1 Turkish get up/side
WOD:
16:00 AMRAP:
400 Meter run
20 KB swings
2 Handstand push-ups
*Add 2 HSPU each round
**Pike push-ups from box or HRPU to scale
Accessory (optional):
Tabata set (:20 on, :10 rest for 8 rounds in 4:00)
Alternate between plank and mountain climbers