Monday, November 23-Saturday, November 28
Happy Thanksgiving! 🦃🍁
Monday, November 23
Warm up: 3 rounds for quality - 10 reverse Samson’s w/:01 pause at bottom + 5 inch worms + 10 Alternating Cossack squats + 15 pass throughs
Strength:
15-12-9
Calorie row
Calorie bike
Calorie ski
*Pay attention to Calories/hour on rower and skier, and RPMs on bike - find a challenging pace that you can maintain. For example, you may find 800 calories/hour challenging on the rower and skier and 200 RPMs challenging on the bike. Fight to keep it there each round.
WOD:
Complete as many rounds as you can in 20:00, working at 70% effort-
20 Goblet squats (35/53)
10 Push-ups
20 Goblet lunges (35/53)
10 Pull-ups
Accessory:
Max effort plank, unbroken
Tuesday, November 24
Warm up: 3 rounds - 5 muscle cleans + 5 burpee broad jumps + 10 m alt quad stretch + :30 high knees
Strength:
12:00 EMOM:
1st: 5 Tall cleans (light weight) - quick turnover w/high elbows
2nd: :40 Box jumps w/soft landing
WOD:
From 0-5:00
800 Meter run
Max v-ups or sit-ups
Rest 2:00
From 7-11:00
600 Meter run
Max burpees
Rest 2:00
From 13-16:00
400 Meter run
Max double unders or singles
Accessory:
Accumulate a total of 30 single leg glute bridges/side
Wednesday, November 25
Warm up: 3 rounds for quality - :30 hamstring stretch + 12 banded good mornings + 10 alt lateral skates + :30 Superman hold
Strength:
Every :90 for 4 rounds:
1st: 8-10 Romanian DB deadlifts, 3131 tempo (moderate weight)
2nd: :30 lateral hops over DBs
WOD:
45 KB swings (53/70)
400 Meter row
35 KB swings
800 Meter row
25 KB swings
1200 Meter row
15 KB swings
Accessory:
30 GHD hip extensions, or quadruped hip extensions/side
Thursday, November 26
Happy Thanksgiving! 🦃🍁
8:30am group training
Friday, November 27
Warm up: 3 rounds - 10 plank rotations/side + 5 muscle cleans + 5 muscle snatches + :30 handstand hold or plank
Strength:
In 14:00, Complete 4-5 rounds of the following, at a very steady pace:
5 touch-and-go snatches, light to moderate weight
7 Handstand push-ups, pike push-ups, or hand release push-ups
WOD:
For time:
50 Sit-ups
20 Power cleans (95/135 or 65/95)
25 Calorie bike
40 Sit-ups
15 Power cleans
20 Cal bike
30 Sit-ups
10 Power cleans
15 Cal bike
Accessory:
Accumulate 30 plank-ups
Saturday, November 28
Warm up: 3 rounds - :30 banded side steps + :30 banded glute bridges + 10 single leg v-ups + 10 tuck-ups + 5 back squats w/empty barbell (adding weight each round)
Strength:
In 14:00, work to complete the following sequence:
11-9-7-5-3-1
Back squats, adding weight each round if possible
WOD:
6 Rounds for time:
25 Wall balls
10 Toes-to-bar or knees-to-elbow
Accessory:
Tabata Russian twists - weight optional
November 16-21
Monday, November 16
Warm up: 3 rounds - 5 Sotts press w/empty barbell or pvc + 10 pass throughs + :30 plank marches + 12 lateral hops over barbell
Strength:
12:00 EMOM:
1st: 3 tall snatches, start w/empty bar, add a little weight each round (stay light)
2nd: :40 smooth double unders or single unders - focus on high, steady jump + wrist movement only
WOD:
For time:
15-12-9
Toes to bar or knees to elbow
Calorie row, bike, or ski
2:00 rest
12-9-6
Overhead squats (75/105)
Burpees over bar
Accessory (optional):
Accumulate 50 banded bent over rows
Tuesday, November 17
Warm up: 3 rounds - 10 barbell good mornings + 5 inch worms w/push up + :30 t-spine stretch + :20 handstand hold, plank w/feet elevated, or traditional plank
Strength:
In 14:00, build to a tough touch-and-go Deadlift triple (try to hit about 75% 1RM)
WOD:
10 Rounds for time:
8 Alt DB snatch (35/50)
6 Handstand push-ups, pike push-ups, or hand release push-ups
4 Strict pull-ups
Accessory:
Accumulate 2:00 side plank rotations/side
Wednesday, November 18
Warm up: 3 rounds - 20 m walking lunges + 20 m quad stretch + 10 bootstrappers + :30 mountain climbers + :30 hollow hold
Strength:
In 14:00, work to complete the following at a steady pace:
10-8-6-4-2 splits stance squats/side (back rack)
:30 v-ups or tuck-ups between each round (for quality)
*Add weight to squats each round if possible
WOD:
3 rounds for max reps:
3:00 AMRAP:
10 Squat cleans (75/115)
10 Box jump overs or step overs
:60 Rest between each AMRAP
Accessory:
Accumulate 30 supine hamstring curls w/med ball
Thursday, November 19
Warm up: 3 rounds - :30 banded side steps + 12 banded punches/side + 15 banded pull aparts + 10 M death march w/light DB’s + 10 Alt reverse Samson’s
Strength:
In 12:00, work to complete 4 sets of the following:
12 KB bent over rows (6/side), 3131 tempo
100 Meter 1-arm Farmer’s carry
WOD:
3 Rounds for time:
400 Meter run
15 Ball slams (20/30)
12 1-arm KB push jerk (6/side - 35/53)
9 Kipping pull-ups
Accessory:
Accumulate 50 banded lat pull-downs or 30 cable pull downs, a little heavier than last week
Friday, November 20
Warm up: 3 rounds - :30 chest opening stretch + 5 bench press (adding weight each round) + :30 jumping jacks + 12 plank pull throughs
Strength:
Every :90 for 5 rounds:
1st: 5 Bench press @ 65% 1RM (go for speed on these)
2nd: :40 Hollow hold
WOD:
15:00 AMRAP:
12/15 Calorie bike
20 Wall balls
25 Double unders or 50 singles
Accessory (optional):
Accumulate 40 DB or plate skull crushers
Saturday, November 21
Warm up: 3 rounds - 10 calories + :30 hamstring stretch + :30 pigeon stretch + :30 flutter kicks + 20 m high knees
WOD:
“Hansen”
5 Rounds for time:
30 KB swings
30 Burpees
30 Sit-ups
Accessory:
Accumulate 2:00 weighted Sorensen hold or Superman hold
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!!