Monday, November 6 - Saturday, November 11

Monday, November 6

Warm-up: 3 rounds - 12 alt thoracic reach from squat + 10 pvc pass throughs + 8 thrusters (start w/ empty barbell and build to WOD weight) + 6 tempo ring rows

Strength: 

In 14:00, complete the following (:60 rest between rounds) -

25-20-15-10-5

GHD or weighted sit-ups

WOD: (Fran prep) 

9:00 EMOM - 

1. Max set unbroken thrusters (95/65 or 65/45) 

2. Max set unbroken pull-ups or ring rows 

3. Rest 

*Rest for remaining minute once you set your barbell down or drop off pull-up bar 

Accessory: 

3x6-8/side external shoulder rotation against the wall

https://youtube.com/shorts/u26Q8MwtUtE?feature=shared

Tuesday, November 7

Warm-up: 10-8-6-4-2 power clean (start w/ empty barbell and build to Strength weight) + banded good morning + alt scorpion stretch/side + :30 easy jump rope 

Strength: 

10:00 EMOM -

1 power clean @ 80% 1RM, or challenging weight 

WOD: 

8:00 AMRAP - 

30 double under or 60 singles 

5 deadlift (135/95 or 115/75 or 85/55) 

5 hang power clean (135/95 or 115/75 or 85/55) 

Accessory: 

3x 8-10 barbell hip thrusts, explosive on the way up, :01 pause at top (:60 rest) 

Wednesday, November 8

Warm-up: In 10:00, warm up to bench press Strength weight (3-5 reps); between warm-up lifts, alternate between 8 banded pull-aparts and 8 banded forward raises 

Strength: 

Every 2:30 x4 (10:00) -

Max unbroken bench press reps @ BW or ¾ BW or ½ BW

*Rest for the remaining 2:30 once you re-rack barbell

WOD: 

For time -

1,000 meter row or ski (scale to 500) 

50 hand release push-ups (scale to 25) 

800 meter row or ski (scale to 400) 

40 hand release push-ups (scale to 20) 

600 meter row or ski (scale to 300) 

30 hand release push-ups (scale to 15) 

400 meter row or ski (scale to 200) 

20 hand release push-ups (scale to 10) 

Accessory: 

1:00/side banded lat stretch + 1:00 chest opening stretch on rings or trx 

Thursday, November 9

Warm-up: 2 rounds - :30 wrist rockers + 12 alt groiners + :30 OH plate hold (light) + 10 alt pistol squat to bench + :30 HS hold or plank + 8 bootstrappers + :30 supine toes-to-rig  https://youtu.be/8Dyi8blA3ks?si=Mcmv4kN9rlElS8Re

Strength: 

12:00 EMOM - 

1. 10-12 alt pistol squat or pistol squat variation 

2. Max distance handstand walk, :30 handstand marches against wall or from pike position on bench, or :45-:60 alt shoulder taps from plank https://youtu.be/wfc5DX26qPs?si=j5FDbvXuzxUVU1PI

3. Rest 

WOD: 

Every 6:00 x3 (18:00) -

12-9-6-3 

Toes-to-bar, knees-to-elbow, incline leg raises, or v-ups 

DB front rack squats (2 @ 50/35 or 40/20 or 20/10) 

https://youtube.com/shorts/gK4s6LmfLfc?si=ihrEA_t8-RMYbqFw

*Complete all 60 reps (30 ttb + 30 squats) in 6:00, then rest for remaining time 

Accessory: 

Accumulate 75-100 seated banded hamstring curls

https://youtu.be/0Jyb9AJIWGc?feature=shared

Friday, November 10

Warm-up: 3 rounds - :30 alt quad stretch + 10 alt Cossack squat + :30 easy bike + 5 deadlift + 5 back squat (start w/ empty barbell and build)  

Strength: 

9:00 EMOM (P1 and P2 alternate movements; share barbells if possible) - 

1. 3-5 deadlift, warming up to WOD weight 

2. 3-5 back squat, warming up to WOD weight 

3. Rest 

Partner WOD: 

For time (you go, I go) -

100 cal bike 

50 deadlift (225/155 185/125 or 155/105) 

50 back squat (185/125 155/105 or 125/85) 

50 deadlift (225/155 or 185/125 or 155/105) 

100 cal bike 

Accessory: 

1:00 Cobra pose + 1:00 banded hip flexor stretch/side

Saturday, November 11

Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch + OHS (empty barbell or pvc) + kip swings or :30 hollow hold + :30 tempo ring row 

Strength: (12:00) 

Every :90 x8 (start light and build to a moderately heavy complex if possible) -

3 position snatch (from the hip, then above the knee, then from the ground) 

https://youtu.be/tCLxv4a41d0?si=mVy16DAUBUzneiyV

WOD: 

10:00 AMRAP - 

10 alt DB snatch (50/35 or 40/20) 

3 bar muscle-up, jumping bar muscle-up, pull-up, or other pull movement 

Accessory: 

3x 8-10 cable rows, challenging weight (:60 rest between sets) 

Monday, October 30 - Saturday, November 4

Monday, October 30

Warm-up: 5-4-3-2-1 inch worms w/ push-up + bench press (start w/ empty barbell and build to 80% 1RM) + :30 KBS, light weight + :30 HS hold or plank 

Strength: 

In 14:00, complete 3 rounds @ 80% 1RM or moderately heavy weight - 

4x 3.3 bench press (:20 rest between triples, :90 rest between rounds) 

WOD: 

3 rounds for time -

25 KB swings (70/54 or 54/35 or 35/20) 

25 handstand push-ups, or any push-up variation 

Accessory: 

Accumulate 50/side - KB weighted side bends 

Tuesday, October 31

Warm-up:  3 rounds - 9 banded good morning + 7 clean pulls + 5 clean high pulls + 3 muscle cleans (start w/ empty barbell) + :30 wrist rockers + :30 easy jump rope 

Strength: (10:00) 

E2MOM x5 (start light and build to a heavy set of 3, or stay moderate and focus on mechanics) -

3 hang power clean

WOD: 

12:00 EMOM for total hang power cleans -

1. 30-50 double under or 60-100 singles 

2. Max hang power cleans @ 80% of last Strength set (reps do not need to be unbroken) 

3. Rest

Accessory: 

3x 8-10 dips from rings, dip handles, or bench

Wednesday, November 1

Warm-up: 10-8-6-4-2 alt back rack lunge (start w/ empty barbell & build to Strength weight) + alt Cossack squat + runners lunge w/ thoracic reach/side

Strength: 

Every :90 x4 (12:00) -

1. 10-12 alt back rack lunge (155/105 or 115/75 or 55/35) 

2. 12-15 v-ups, weighted if possible 

WOD: 

For time -

1,000 meter row or ski 

50 wall balls (20/14 or 14/10) 

-2:00 rest-

50 wall balls (20/14 or 14/10) 

1,000 meter row or ski 

Accessory: 

Accumulate 1:00 banded hip flexor stretch + 1:00 banded hamstring stretch 

Thursday, November 2

Warm-up:  3 rounds - 5 snatch pull + 5 snatch high pull + 5 muscle snatch + 5 OHS (all done w/ empty barbell or pvc) + :30 chest opening stretch + :30 easy bike 

Strength: (12:00) 

Every :90 x8 (start light and build to a heavy complex or stay moderate and work on mechanics) - 

1 snatch + 1 hang snatch + 1 overhead squat 

WOD: 

18:00 bike @ steady pace (60/50 or 50/40 or 40/30 RPM) 

*E2MOM starting @ 2:00 - :10 sprint (8 sprints total) 

Accessory: 

Accumulate 30-50/side banded single leg RDL

https://youtu.be/JJx_4M9BNg4?si=391v75eAfh5qlXUi

Friday, November 3

Warm-up:  5-4-3-2-1 deadlift (start w/ empty barbell and build to 50% 1RM) + kneeling KB hip opener stretch/side + scorpion stretch/side + hanging scap pulls 

Strength: (20:00) 

E2MOM x10, complete the following (start @ 50% 1RM and build to heavy single, or stay moderate to work on mechanics) -

Deadlift 

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

WOD: 

2 rounds for quality reps (2:00 rest between rounds) -

2-4 muscle-ups or 6-10 pull-ups or ring rows 

:20 rest 

2-4 muscle-ups or 6-10 pull-ups or ring rows 

:20 rest 

2-4 muscle-ups or 6-10 pull-ups or ring rows 

:20 rest 

2-4 muscle-ups or 6-10 pull-ups or ring rows 

*Pick a rep scheme where you can maintain high quality reps under fatigue 

Accessory: 

Accumulate 3x 8-10 DB lat pull-over (:60 rest)

https://youtu.be/FK4rHfWKEac?si=FCGWlLgx3x5ewPXe

Saturday, November 4

Warm-up:  3 rounds - 6 banded YTW + 8 strict press w/ empty barbell + 10 alt box step-ups + :30 handstand hold or plank 

Strength: 

15:00 EMOM - 

1. :30 max distance handstand walk or handstand walk progression 

2. 5-4-3-2-1 push jerk or split jerk (start light and build to WOD weight) 

3. Rest 

WOD: 

For time - 

21-15-9 

Box jumps or step-ups (24/20 in) 

12-9-6

Push jerk or split jerk (185/125 or 155/105 or 115/75) 

*Take barbell from rack 

Accessory: 

3x 6-8 strict toes-to-bar or strict hanging knee raises 

Monday, October 23 - Saturday, October 28

Monday, October 23 

Warm-up: 5-4-3-2-1 power clean (start w/ empty barbell and build to 60% 1RM, or moderate weight) + :30 wrist rockers + :30 easy jump rope + :30 supine toes-to-rig 

Strength: (14:00) 

E2MOM x7 (start @ 60% 1RM and build or stay moderate for 3-5 reps/set) -

1 power clean

WOD: 

4 rounds for time (:60 rest between rounds) -

10 toes-to-bar, knees-to-elbow, or v-ups 

50 double under or 100 singles 

10 toes-to-bar, knees-to-elbow, or v-ups 

Accessory: 

DB bicep curls (2 @ moderate weight), :03 eccentric tempo

https://youtu.be/R8PoUkfweFs?si=vr9fTj4T38qQXh5S

Tuesday, October 24

Warm-up: 3 rounds - 10 banded forward raises + 8 banded pull-aparts + 6 push-up to pike + 4 DB bench (start light and build to Strength weight) + :30 pvc pass through 

Strength:

In 14:00 complete 3 drop sets for 3 rounds (:90 rest between rounds) -

8 DB bench press 

Set 1 = 65/45 or 50/35 or 40/25

Set 2 = 55/35 or 40/25 or 30/15

Set 3 = 45/25 or 30/15 or 20/10

*Complete all 24 reps with minimal rest, then rest :90 and repeat 2 more times 

WOD: 

2 rounds for max reps - 

4:00 Max calorie row or ski 

3:00 Max calorie bike 

2:00 Max burpees or HRPU

1:00 Rest 

Accessory: 

Accumulate 1:00 banded YTW’s https://youtu.be/69sfvYgWK2Y?si=jcKw9_CwLW8G4PV8

Wednesday, October 25

Warm-up: 10-8-6-4-2 deadlift (start very light and slowly build to 65% 1RM) + kneeling hip opener stretch/side with KB + alt reverse Samson + bootstrappers 

Strength: 

Every :90 x8 (12:00) -

3 deadlift @ 65% 1RM, or moderate weight 

WOD: 

16:00 EMOM - 

1. 100-200 meter run 

2. 10-15 air squats 

*Wear weighted vest if desired 

Accessory: 

Accumulate 1:00 cobra stretch + 1:00 child’s pose 

Thursday, October 26

Warm-up: 2 rounds - 9 strict press (empty barbell) + 7 banded bird dog row/side + 5 inch worms w/ push-up + :30 prone tuck-ups + :30 banded lat pull-down 

https://youtu.be/zHu29oaPdto?si=zrzofXay8V11nk1n 

Strength: 

In 12:00, complete 3 rounds (:90 rest between rounds) -

1. 6-8/side 1-arm bird dog row from bench (50/35 or 40/20 or 20/10)   https://youtu.be/J0gf07wx2ZU?si=2EwFHrpB-GbfGX-O

2. :30-:45 banded hollow hold https://youtu.be/eS_LdKq4PuY?si=0E-NYpqdz_QMjdmz

WOD: 

Every :90 until you can no longer finish reps in designated timeframe -

8 push press  (95/65 or 75/45 or 45/35) 

1-2-3-4-5-6-7-x

Bar muscle-up, jumping BMU, C2B pull-ups, or other challenging pull variation 

*Take barbell from ground

Accessory: 

Accumulate 50-75 prone knees-to-elbow from TRX or mountain climbers w/ :03 pause @ knee

https://youtube.com/shorts/OmXY5JLRFWs?si=yf2a1EUtK4xx2Ojo

Friday, October 27

Warm-up: 2 rounds - 12 alt toe touch from plank + 10 alt thoracic reach from squat + 8 Cossack squats/side + 6 back squats (empty barbell) + :30 handstand hold or plank 

Strength: 

In 12:00, complete the following (start light and build to 70% 1RM) - 

Back squats -

10-8-6-4-2

WOD: 

4 rounds for quality reps @ steady pace (zone 2) -

30 challenging sit-ups (e.g., GHD, weighted, and/or banded) 

20 challenging HSPU (e.g., strict and/or deficit), or any push-up variation

10 back squat (set 1 @ 70%, set 2 @ 75%, set 3 @ 80%, set 4 @ 85% 1RM) 

*Reps do not need to be unbroken, rest as needed to keep quality high 

Accessory: 

3 rounds - 8-10 GHD hip extensions, directly followed by :30 Sorenson hold (rest :90) 

Saturday, October 28 

Warm-up: 10-8-6-4-2 hanging scap pulls + hang power clean + hang power snatch (start w/ empty barbell for both movements and build to WOD weight) + banded rows + pvc pass through 

Partner WOD: 

FOR TIME -

30 rounds

3 hang power clean (155/105 or 115/75 or 85/55) 

3 pull-ups (or pull variation) 

-3:00 rest-

20 rounds 

3 hang power snatch (135/95 or 115/75 or 85/55)  

3 chest-to-bar pull-ups (or pull variation)

-3:00 rest-

10 rounds 

3 thrusters (125/85 or 85/55) 

3 bar muscle-up, jumping bar muscle-up (or pull variation) 

Accessory: 

Accumulate 1:00/side banded lat stretch + 1:00/side banded pec stretch 

https://youtu.be/BtZs1GgX8tc?si=HMd2R-tuuBxkIuPS

https://youtu.be/9VlueZ3G0e0?si=kHRKgHILX7WdQQ92

Monday, October 16 - Saturday, October 21

Monday, October 16

Warm-up:  5-4-3-2-1 snatch pull + snatch high pull + muscle snatch (empty barbell for all movements) + DB Sott’s press (very light weight) + :30 banded YTW 

Strength: 

Every :90 x5 (15:00) - 

1. 3 power snatch, building to WOD weight 

2. 6-8 DB Sott’s press (2 @ moderate weight) or banded Sott’s press https://youtu.be/rYPnNOPT9Cg?si=9ccbOjjZsHJZvwmk  https://youtu.be/UYVdsIv4kwg?si=uJ9je0WJR18Qed8I

WOD: 

For time - 

500 meter row or ski 

30 power snatch (135/95 or 95/65 or 65/45) 

500 meter row or ski 

Accessory: 

Accumulate 10 prone swimmers + 20 prone T raises (:03 pause @ top) 

https://youtu.be/M8a1cgnhyqk?si=kzMG0W2ZqRdrxaZX

https://youtu.be/3GJoiYUYwr0?si=rk_OcAEtccYBDiR_

Tuesday, October 17 

Warm-up: 3 rounds - 10 alt reverse Samson + :30 HS hold, pike hold, or plank + 5 inch worms w/ push-up + :30 easy jump rope + 6 alt dual KB front rack lunge (light)

Strength: 

15:00 EMOM - 

1. :30 max distance HS walk, alt HS shoulder taps against wall or from box, HS marches against wall or from box, or alt shoulder taps from plank   https://youtu.be/TnWA8pCmywo?si=EBTRMDOm6jM5zOk-  https://youtu.be/y1sxGjiUHqc?si=j9TOoVrUGIfCNoxT

2. 10-12 alt KB front rack lunge (2 @ 54/35 or 35/20 or 20/10) https://youtu.be/52m3qmjBUmU?si=cA_VWSkKC5C00Sfd

3. Rest 

WOD: 

12:00 EMOM (scale reps as needed to maintain EMOM sequence) - 

1. 10 toes-to-bar, knees-to-elbow, or v-ups 

2. 50 double under or 100 singles 

Accessory: 

Accumulate 100 alt supine heel reaches

https://youtu.be/2CvMvcfhiTo?si=vrQ_1eEWTLhLErLV

Wednesday, October 18 

Warm-up:  3 rounds - 10 banded good mornings + 8 tempo ring rows + 6 Cossack squat/side + :30 figure-4 stretch/side 

Strength: 

9:00 EMOM - 

3 deadlift, warming up to WOD weight 

WOD: 

For quality reps @ steady pace - 

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

Deadlift (275/185 or 175/125 or 115/75) 

Strict pull-ups 

Accessory:

Accumulate :90 Cobra pose + :90 child’s pose

https://youtu.be/4xPXuE0z19Y?si=0U_gveOnRuKlzpDV

Thursday, October 19 

Warm-up:  2 rounds -10 dips from box or bench + 10 alt pistol squat to bench + 10 alt box step-up + :30 alt quad stretch + :30 easy bike 

Strength: 

In 15:00 complete 4 rounds (:90 rest between rounds) -

1. 10-12 alt pistol squats 

2. Max unbroken ring dips or dips from handles (use a band if necessary) 

WOD: 

For time - 

75 wall balls (20/14 or 14/10) 

50 bike cals 

25 box jump over or step-over (24/20 in) 

Accessory: 

Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch 

Friday, October 20

Warm-up: 2 rounds - 10 alt thoracic reach from low squat + 5 muscle clean + 5 front squats + 5 strict press (empty barbell) + 5 push-up to pike + 5 scorpion stretch/side 

Strength: 

In 12:00, complete the following sequence, unbroken if possible; start light and build to a moderately heavy single (:90 rest between sets) -

5-4-3-2-1

Clusters (power clean + thruster) https://youtu.be/8XnmnkF9R2Q?si=xtdb59rAw6d-Y4rc

WOD: (18:00) 

2 rounds for max reps (:60 work/:30 rest) -

1. Hang power clean (95/65 or 65/45) 

2. Front squat (95/65 or 65/45) 

3. Push press (95/65 or 65/45) 

4. Bar-facing burpees 

5. Hand release push-ups 

6. Sit-ups 

Accessory: 

3-way banded shoulder stretch (:30/position) + 1:00 thoracic extension on wall https://youtube.com/shorts/3kd40d5m1WE?si=rgCWELF0orahe6Aq

Saturday, October 21

Warm-up: 3 rounds - 5 bench press (start w/ empty barbell and build) + :30 chest opening stretch + 5 kip swings or :20 hollow hold + 10 banded pull-aparts + 10 banded forward raises 

Strength: 

E2MOM x8 (16:00) -

3 bench press (build to a heavy set of 3, or stay moderate for 5 reps/set) 

WOD: 

20:00 AMRAP - 

400 meter run 

Max unbroken BMU, jumping BMU, C2B pull-ups, or other challenging pull movement 

*Score is total reps of pull movement 

Accessory: 

Accumulate 75-100 hollow rocks 

Monday, October 9 - Saturday, October 14

Monday, October 9

Warm-up: 3 rounds - 10 pvc pass through + 8 bootstrappers + 6 push-up to pike + 4 hanging scap pulls +  2 bear complex (start w/ empty barbell and slowly build) 

Strength: 

10:00 EMOM (start light and build every 2 rounds if possible) - 

1 Bear complex (1 PC + 1 FS + 1 PP + 1 BS + 1 PP)

https://youtu.be/NvE63HqxFqQ?si=hbvgtAXzJnjvvs2p

WOD: 

For time - 

50 cal bike 

40 air squats 

30 cal bike 

20 bar muscle-up, jumping bar muscle-up, or challenging pull-up 

10 cal bike 

Accessory: 

80 meter sled push (2x down and back) 

Tuesday, October 10

Warm-up: 5-4-3-2-1 - KB hip opener stretch/side + OHS (start w/ empty barbell and slowly build) or banded OHS + banded YTI + :30 easy jump rope  https://youtu.be/FCxwhniYxqA?si=Bpa22GKkU0PWNdGT

Strength: (12:00) 

Every :90 x8 (build in weight if possible) - 

3 overhead squat (start @ 135/95 or 115/75 or 85/55) or 6 banded overhead squat

https://youtu.be/Qj6JjrRHDRo?si=C0FfRNIeYKc-vnwG

https://youtu.be/pn8mqlG0nkE?si=j6i_xH1onJV3zO6Q

*Tip: Unrack barbell behind the neck (snatch grip); Jerk barbell and begin OHS 

WOD: 

10:00 AMRAP - 

10 alt DB snatch + 20 double under or 40 singles 

20 alt DB snatch + 40 double under or 80 singles 

30 alt DB snatch + 60 double under or 120 singles 

40 alt DB snatch + 80 double under or 160 singles 

*Continue adding 10 DB snatch + 20 DU or 40 singles each round

**DB snatch weight suggestion = 50/35 or 40/20 or 20/10  

Accessory: 

Accumulate 2:00 ring support hold or front support hold on box

https://youtu.be/KbR_lnfksAU?si=tlfZSaz3xbabXgJE

https://youtu.be/2NWALIHdolw?si=x87buhYwy4WAH7Z0

Wednesday, October 11

Warm-up: 3 rounds - :30 banded row + 8 plank-up + :30 easy row or ski + 8 thoracic rotation from runners lunge + :30 banded cat camel https://youtu.be/uI45iawksrk?si=VNM_ekJEAFKOmiZ8

Strength: 

12:00 EMOM - 

1. :40 sit-ups (weighted or GHD for extra challenge) 

2. :40 core complex (1 plank-up + 1 push-up + 1 DB pull through) https://youtube.com/shorts/S2IlXF3x5BI?si=_-RcSACdC6qqvPLa

3. Rest 

WOD: 

5 rounds (work/rest 1:1) - 

Max effort 500 meter row or ski 

*Score is your slowest round 

Accessory: 

Accumulate 50-75 pike-ups or tuck-ups from rower 

https://youtu.be/8p9TK--nihE?si=jzUZmVYzE24vJ9U4

https://youtu.be/LWn3Xe4KbDw?si=wRr8HhowqjRa5ne5

Thursday, October 12

Warm-up: 3 rounds - 12 banded lat pull-down from hollow + 10 alt single leg v-up + 8 banded pull-aparts + 6 scorpion stretch/side + :30 air squats + :30 alt quad stretch

WOD: 

For time - 

800 meter run 

40 burpees 

800 meter run 

40 handstand push-ups or any push-up variation 

800 meter run 

40 toes-to-bar, knees-to-elbow, or v-ups 

800 meter run 

40 wall balls (20/14 or 14/10) 

Accessory: 

1:00/side banded hamstring stretch + 1:00/side banded hip flexor stretch +

:30/position 3-way shoulder stretch 

Friday, October 13

Warm-up: 10-8-6-4-2 bench press + power clean (start w/ empty barbell and build to starting Strength weight) + banded good morning + :30 chest opening stretch 

WOD: (30:00) 

E2MOM x7 for max load (14:00) - 

Bench press (start moderate + build to heavy single, or stay moderate for 5 reps/set) 

5-5-3-3-1-1-1

-2:00 rest-

E2MOM x7 for max load (14:00) -

Power clean (start moderate + build to heavy single, or stay moderate for 5 reps/set) 

5-5-3-3-1-1-1

Accessory: 

Accumulate 30 pull-ups, supinated grip https://youtu.be/QGSYnup3-u4?si=oymNiBONx3w5kEoJ

Saturday, October 14

Warm-up: 5-4-3-2-1 front squat + back squat (empty barbell) + Cossack squat/side + box step-up/leg + inch worm w/ push-up + reverse Samson/side 

Strength: 

In 15:00, build to a heavy set of 3 if possible (:90 rest between sets) - 

Front squat 

3-3-3-3-3-3

WOD: 

For time - 

20 box jump over or step-over (24/20 in) 

30 back squats (155/105 or 125/85 or 95/65) 

20 box jump over or step-over (24/20 in) 

Accessory: 

3x 6-8/side dual KB RDL (2 @ 35/25 or 25/15 or 20/10) https://youtu.be/JkKxFADvLvk?si=u2KZ2pGSxAzTSGEM