Monday, November 15 - Saturday, November 20
Monday, November 15
Warm-up: 5-4-3-2-1 muscles clean + strict press w/empty bar + push-up to pike; :30 hollow hold between sets
Strength:
In 15:00, build to a heavy complex, or stay light/moderate and work on form -
1 power clean + 1 hang squat clean + 2 split jerk
WOD:
For time -
10-9-8-7-6-5-4-3-2-1
Toes-to-bar
Devil press
*DB weight - 2@50/35 for competitive athlete, 2@40/20 for fitness athlete
**scale TTB to KTE or v-ups
Accessory (optional):
Accumulate 30 supine snow angels
Tuesday, November 16
Warm-up: :30 wall twist stretch/side + 5-4-3-2-1 back squats (building toward WOD weight) + pass throughs + bootstrappers + inch worms w/push up
Strength:
12:00 EMOM for quality -
1st: 1:00 plank, weighted if possible
2nd: 25 push-ups
3rd: Rest
WOD:
For time -
18-15-12-9-6-3
Back squats (135/95)
5-10-15-20-25-30
Calorie row, bike, or ski
Accessory (optional):
Accumulate 200 flutter kicks (each kick counts as 1 rep)
Wednesday, November 17
Warm-up: 2 rounds - :30 quad stretch/side + :30 seated hamstring stretch + :30 pigeon stretch/side + 10 penguin jumps + :60 easy row, bike, or ski
WOD:
Every 10:00 for 3 rounds -
800 meter run
100 double unders or 200 singles
20 sit-ups
*Scale reps as needed to assure some rest each round
Accessory (optional):
3x10 pvc prone lifts (make body long, tuck pelvis under so back is not arching, feet remain on ground)
Thursday, November 18
Warm-up: 5-4-3-2-1 snatch balances + jumping squats + kip swings + pass throughs + ring rows; :30 isometric glute bridge b/t sets
Strength:
Every 2:00 for 5 sets -
5 hang power snatches, building in weight if possible
*Set 5, get max reps at final weight (no heavier than 85% 1RM)
WOD:
3 rounds for time -
6 bar muscle-ups or chest to bar pull-ups
12 push press (95/65)
18 American KB swings (53/35)
24 burpees
30 box jumps
*Scale BMU/C2B to kipping pull-ups or difficult ring rows; scale box jumps to step-ups
Accessory (optional):
Accumulate 3:00 dual KB front rack hold, challenging weight - engage your core
Friday, November 19
Warm-up: In 10:00, build toward 60% front squat 1RM; between lifts, get 10 reverse Samson’s + :30 handstand hold
Strength:
In 12:00, work to complete the following sequence -
Front squats - 4 sets x 5 reps
60-65-70-75% 1RM
WOD:
Every 4:00 for 5 rounds -
20 wall balls
15/12 cal row, bike, or ski
8 handstand push-ups
Accessory (optional):
1:00 figure 4 stretch/side
Saturday, November 20
Warm-up: On a 20:00 running clock, complete the following - :60 chest opening stretch + :60 banded side steps + 15 banded good mornings; spend the remaining time warming up to the weight you plan to lift below, using 3 separate barbells
WOD:
“Linda”
10-9-8-7-6-5-4-3-2-1, reps for time -
Deadlift (1 ½ bodyweight)
Bench press (bodyweight)
Clean (¾ bodyweight)
*Scale weight as needed
**Good times for Linda - beginner 28-32 mins; intermediate 19-25 mins; advanced 14-17 mins; elite < 13 mins
Accessory (optional):
1:00 banded hamstring stretch + 1:00 box stretch
Monday, November 8 - Saturday, November 13
Monday, November 8
Warm-up: 2 rounds - :60 easy bike + :30 quad stretch/side + 5 front squats + 5 OHS w/empty barbell + :30 banded side steps
Strength:
In 16:00, get 3 sets of 14-16 dual DB lunges (hold DB’s at your side); between sets, get some lifts to warm up for your barbell WOD weight
WOD:
14:00 EMOM -
1st: 2 cleans + 3 front squats
2nd: 2 snatches + 3 OHS
*Barbell weight 135/95; scale as needed
Accessory (optional):
1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side
Tuesday, November 9
Warm-up: 2 rounds - 10 pass throughs + 10 bootstrappers + :30 runners lunge/side + :30 handstand hold or plank + 5 swimmers
Strength:
Every :90 for 4 rounds -
1st: :45 handstand work of choice, or challenging plank
2nd: Max effort strict pull-ups, :03 eccentric tempo
WOD:
21:00 row or ski
-At mins 3,9, and 15 - 50 air squats
-At mins 6,12, and 18 - 50 mountain climbers
*Score is total distance in meters; scale double unders to 100 singles
Accessory (optional):
Accumulate 2:00 passive bar hang - during this movement, focus on letting the weight of your hips and body relax and drift toward the floor
Wednesday, November 10
Warm-up: In 10:00, work toward 85% 1RM bench press; between warm up sets, get :30 chest opening stretch + 10 banded pull-aparts
Strength:
In 14:00, work to complete the following -
5-4-3-2-1
Bench press @ 85% 1RM
Ring dips
*Scale ring dips to 10-8-6-4-2 dips from box
WOD:
For time -
800-600-400-200
Meter run
30-24-18-12
Calorie bike
10-10-10-10
Burpees
Accessory (optional):
3x10-20 supine hamstring curls w/med ball
Thursday, November 11
Warm-up: 3 rounds - 10 RDL’s + 5 muscle cleans w/empty barbell + 10 step-ups + 5 inch worms w/push-up
Strength:
15:00 EMOM -
1st: 1 deadlift + 1 hang power clean (building to WOD weight)
2nd: :60 single leg v-ups for quality
3rd: Rest
WOD:
For time -
20 deadlift
20 hang power cleans
20 box jumps
2:00 rest
10 deadlift
10 hang power cleans
10 box jumps
*Barbell weight - 155/105 or 135/95 or 95/65; weight should be challenging
Accessory (optional):
Accumulate 100 plank marches + 100 shoulder taps from plank
Friday, November 12
Warm-up: 10:00 AMRAP @ steady pace - :30 wall sit + 10 banded good mornings + 5 push-ups + 5 ring rows + :30 high knees
Strength:
In 12:00, work to complete 3 sets of the following -
8-10 3 ¼ goblet squats
10-12 1-arm KB swings/side
WOD:
For quality -
8-6-4-2 - Muscle-ups or pull-ups
8-6-4-2 - Handstand push-ups (or any push-up variation)
80-60-40-20 - Sit-ups
80-60-40-20 - Double unders or singles
Accessory (optional):
Accumulate 1:00 wall twist stretch/side
Saturday, November 13
Warm-up: 2 rounds - 500 m easy row + :60 easy bike + 10 snatch balances w/pvc
Strength:
12:00 EMOM -
1st: 3 snatches + 3 overhead squats (start w/empty bar and build)
2nd: 12-15 barbell hip thrusts
3rd: Rest
WOD:
For time -
“Randy”
75 power snatches (75/55)
*Good times for “Randy” - Beginner 9-15 mins; intermediate 6-8 mins; advanced 4-6 mins; elite < 4 mins;
** Scale as needed (e.g., 50 power snatches @ 65/45)
Accessory (optional):
Accumulate 1:00 side plank rotations/side + 60 Russian twists w/wall ball
Monday, November 1 - Saturday, November 6
Monday, November 1
Warm-up: 3 rounds - 3 muscle cleans + 3 front squats + 3 strict press w/empty barbell + 10 alt toe touches from plank + 5 scorpion stretches/side
Strength:
Every :90 for 8 rounds, complete the following barbell complex (build in weight if possible, ending no heavier than 155/105) -
1 clean + 1 thruster + 2 push jerk (or 1 cluster + 2 push jerk)
WOD:
10 rounds for time -
10 alt DB snatches (50/35 or 40/20)
10 single DB push press (50/35 or 40/20)
5 burpees over DB
*Push press = 5/side
Accessory (optional):
DB scaption raise - 3x12-15 (light DB’s)
Tuesday, November 2
Warm-up: In 10:00, build to your working weight for back squats; in between lifts, get 10 banded banded over rows + 10 banded pull-aparts
Strength:
8:00 EMOM -
1st: Max effort sits-ups (scale up to GHD or weighted sit-ups)
2nd: Rest
WOD:
For quality -
21-15-9
Back squats (bodyweight)
Strict pull-ups
*Scaled weight suggestions - 135/95 or 95/65; scale pull-ups to difficult ring rows w/:02 concentric tempo
Accessory (optional):
Accumulate 2:00 Sorensen hold or Superman hold
Wednesday, November 3
Warm-up: 3 rounds - :30 figure 4 stretch + :30 banded side steps + :30 mountain climbers + :30 quad stretch/side
Strength:
In 10:00, work go get 3-4 sets of max effort push-ups, your choice (handstand push-ups, pike push-ups, deficit push-ups, hand release push-ups, etc)
*Rest :90-2:00 between sets; try to match reps each time
WOD:
20:00 EMOM for calories -
1st: 30 double unders or 60 singles
2nd: 15 Russian KB swings (70/53 or 53/35)
3rd: Max bike calories
5th: Rest
Accessory (optional):
3x10 Maltese presses
Thursday, November 4
Warm-up: 10:00 AMRAP @ steady pace - 10 pass throughs + 5 muscle snatches + 10 banded good mornings + 5 OHS + :30 easy row, bike, or ski
Strength:
In 10:00, work to complete the following power or squat snatch sequence, building in weight each set if possible -
5-4-3-2-1
WOD:
4:00 AMRAP -
5 toes-to-bar
5 hang power snatches (115/75)
2:00 rest
4:00 AMRAP -
10 toes-to-bar
10 hang power snatches (95/65)
2:00 rest
4:00 AMRAP -
15 toes-to-bar
15 hang power snatches (75/55)
*Scale toes-to-bar to knees-to-elbow or v-ups; scale weight as needed
Accessory (optional):
3x12/side - side plank w/hip drop, weighted if possible (hold DB at waist)
Friday, November 5
Warm-up: 2 rounds - :30 elevated pigeon stretch/side + 20 m walking lunges + :30 jumping jacks + 10 reverse Samson’s
Strength:
In 12:00, work to complete 3-4 sets of the following -
6-8 single leg KB deadlift/side
8-10 split stance KB goblet squats/side (deficit if possible)
WOD:
For time -
10-20-30-20-10
Wall balls
200 m run after each round
*Can you go unbroken on the wall balls?
Accessory (optional):
3x5 prone swimmers
Saturday, November 6
Warm-up: In 10:00, build bench press weight towards 60% bodyweight; in between sets, get 5 inch worms w/push-ups + :30 runners lunge/side + 5 ring rows
Strength:
In 12:00, work to complete 3 rounds of the following -
10 bench press @ 60% bodyweight
10 dips
WOD:
“Cindy”
20:00 AMRAP -
5 pull-ups
10 push-ups
15 air squats
*Good times for Cindy - Beginner 11-12 rounds; intermediate 13-17 rounds; advanced 19-22 rounds; elite 24+ rounds
Accessory (optional):
Wall twist - Accumulate :60/side
Monday, October 25 - Saturday, October 30
Monday, October 25
Warm-up: In 10:00, build to 60% 1RM front squat, or moderate weight; in between warm-up lifts, get 10 reverse Samson’s + 10 banded forward raises
Strength:
In 15:00, work to complete the following front squat sequence -
10 @ 60% 1RM
8 @ 65% 1RM
8 @ 70% 1RM
8 @ 75% 1RM
*Between sets, get :30 jump rope for quality
WOD:
For time -
50 double unders
10 front squats
21 hang clean and jerks
50 double unders
10 front squats
15 hang clean and jerks
50 double unders
10 front squats
9 hang clean and jerks
*Weight no heavier than 95/65
**Scale double unders to 100 singles
Accessory (optional):
:60 banded hamstring stretch/side + :30 shoulder stretch/side
Tuesday, October 26
Warm-up: 10-8-6-4-2 - kip swings + lunges + bootstrappers + pass throughs + banded pull-aparts
Strength:
12:00 EMOM for quality -
1st: :40 wall sit, weighted if possible
2nd: :60 push-ups
3rd: Rest
WOD:
In 3:00, complete -
200 meter run
30 goblet lunges (50/35)
Max pull-ups
Rest 3:00
In 3:00, complete -
300 meter run
20 goblet lunges (53/35)
Max pull-ups
Rest 3:00
In 3:00, complete -
400 meter run
10 goblet lunges (53/35)
Max pull-ups
*Score is total number of pull-ups
Accessory (optional):
3x20 banded lat pull-downs
Wednesday, October 27
Warm-up: In 10:00, warm up to 80% power clean 1RM; in between lifts, get 20 glute bridges + 5 push-ups to pike
Strength:
Every :90 for 6 rounds -
2 power cleans @ 80% 1RM, or moderately heavy weight
WOD:
3 rounds for time -
12 deadlifts (225/155)
12 bar-facing burpees
9 deadlifts (225/155)
9 bar-facing burpees
6 deadlifts (225/155)
6 bar-facing burpees
*2:00 rest between rounds; one round constitutes all 12-9-6 reps; score is total time, including rest
Accessory (optional):
3x10 GHD hip extensions or 3x15 banded quadruped hip extensions/side
Thursday, October 28
Warm-up: 2 rounds - 10 bootstrappers + 5 inch worms w/push-up + 10 banded bent over rows + 10 air squats + :30 runners lunge/side
Strength:
9:00 EMOM for quality -
1st: :30 front rack DB squats, challenging weight
2nd: :30 renegade rows
3rd: Rest
WOD:
5 rounds for max wall balls -
2:00 on/2:00 rest
20 sit-ups
Max wall balls
Accessory (optional):
Accumulate 50 weighted side bends/side
Friday, October 29
Warm-up: 3 rounds - :30 jumping jacks + :30 mountain climbers + 20 m high knees + 20 m butt kicks + 10 kip swings
WOD:
For time (TC 35 mins) -
5,000 meter row or ski
*Every 2:00, get 8 toes-to-bar or v-ups
Accessory (optional):
Accumulate 30 single leg glute bridges/side
Saturday, October 30
Warm-up: 3 rounds - 10 pass throughs + 5 muscle snatches + 10 plank-ups + 5 snatch balances
Strength:
10:00 AMRAP -
10 hollow rocks + 20 single leg v-ups + 30 sit-ups + 40 Russian twists + 50 shoulder taps from plank
WOD:
For time -
800 meter run
30 power snatch (95/65 or 65/35)
400 meter run
30 power snatch (95/65 or 65/35)
200 meter run
Accessory (optional):
:60 t-spine stretch + :60 pigeon stretch/side
Monday, October 18 - Saturday, October 23
Monday, October 18
Warm-up: 3 rounds - 8 thrusters w/empty barbell + 20 m Samson stretch + 8 ring rows + 20 m inch-worms + 8 v-ups
Strength:
Every 2:00 for 5 sets -
Hang power cleans
5 @ 50% 1RM
5 @ 55% 1RM
5 @ 70% 1RM
5 @ 75% 1RM
Max reps at 85% 1RM
WOD:
For time -
400 meter run
40 wall balls (20/14)
40 toes-to-bar
-Directly into-
300 meter run
30 thrusters
30 pull-ups
-Directly into-
200 meter run
20 clusters (power clean + thruster)
20 chest-to-bar pull-ups
*Barbell weight 95/65 or less
Accessory (optional):
1:00 t-spine stretch + 1:00 hip flexor stretch/side
Tuesday, October 19
Warm-up: 2 rounds - :30 bike + :30 plank + :30 lateral hops + 10 plank-ups + 10 push-ups to pike + 10 tuck-ups
Strength:
Every :90 for 4 sets for quality -
1st: :45 push-ups (deficit if possible)
2nd: :45 DB seesaw rows
WOD:
E3MOM for 21:00 -
50 double unders, or 100 singles
15/12 cal row, bike, or ski
10 sit-ups
*Scale reps as needed to finish in allotted time
Accessory (optional):
Accumulate 75-100 hollow rocks
Wednesday, October 20
Warm-up: 10:00 AMRAP @ steady pace - 20 m walking lunges + 20 m burpee broad jumps + 20 shoulder taps from plank + 10 pass throughs + 8 bench press
Strength:
In 15:00, work to complete the following bench press sequence -
10-8-6-4-2
*:30 handstand work in between sets
**Weight recommendations/set - 125/85; 135/95; 145;105; 155/115; 175/125; adjust as needed
WOD:
8 rounds for time -
8 alt DB snatch (50/35 or 30/20)
8 DB overhead lunges (switch arms as needed)
8 burpees over DB
Accessory (optional):
Accumulate 50-60 barbell bicep curls (45/35)
Thursday, October 21
Warm-up: 2 rounds - 200 m row + 10 bootstrappers + 5 inch worms + 10 groiners + 10 step-ups w/light weight
Strength:
15:00 EMOM -
1st: 10 dual DB step-ups (24/20)
2nd: 12-15 dual DB RDL’s
3rd: Rest
*Weight should be challenging
WOD:
12:00 AMRAP -
15 back squats (135/95)
200 meter run
Accessory (optional):
3x15-20 supine hamstring curls
Friday, October 22
Warm-up: In 10:00, warm up to the power clean weight you plank to lift in WOD; between warm up sets, get 10 alt scorpion stretches + :30 mountain climbers
Strength:
12:00 EMOM -
1st: Max effort v-ups
2nd: :40 side plank, right
3rd: :40 side plank, left
4th: Rest
WOD:
Every :90 until failure -
8/6 cal bike
Power cleans (135/95 or 95/65)
*Start w/ 1 power clean and add 1 power clean each round (e.g., 1-2-3-4-5-6-7…) until you can no longer finish all reps in :90 interval; bike cals remain the same.
Accessory (optional):
400 meter Farmer’s carry, challenging weight
Saturday, October 23
Warm-up: 2 rounds - 10 pass throughs + 10 banded pull aparts + 10 ring rows + :30 handstand hold or plank + :30 banded side steps + 5 push press
Strength:
In 15:00, work to complete the following jerk sequence (push jerk or split jerk), building in weight each set if possible, ending with a heavy single -
5-5-3-3-1-1-1
WOD:
“Mary”
20:00 AMAP -
5 handstand push-ups
10 alt pistols
15 pull-ups
*Good scores for “Mary” - beginner 7-8 rounds; intermediate 9-12 rounds; advanced 13-16 rounds; elite 17+ rounds