Monday, November 13 - Saturday, November 18
Monday, November 13
Warm-up: 3 rounds - 10 thoracic rotations from runners lunge/side + 5 banded box step-ups/side + :30 seated hamstring stretch/side + :30 elevated pigeon stretch/side
WOD:
Chad (Veteran’s Day WOD)
For time -
1,000 box step-ups (20 in)
*Wear ruck pack or weighted vest if desired; scale to 200-500 step-ups
Chad Michael Wilkinson of the US Navy died from suicide in May 2021 after 22 years of active service. Today and every day we are so grateful for those who sacrificed their lives for our country.
Tuesday, November 14
Warm-up: 2 rounds - :30 plank + 10 alt single leg v-up + :30 easy row + 10 alt reverse Samson + :30 easy ski + 10 alt toe touch from plank + :30 easy bike
Strength:
Every 3:00 x3 (9:00) -
15 sit-ups + 12 mountain climbers (:01 pause @ knee) + 9 elevated leg raises https://youtube.com/shorts/gK4s6LmfLfc?si=x88CITcB8TtRzXft
WOD:
18:00 EMOM for total cals -
Max effort cals on cardio machine (alternate between row or ski and bike)
Rest
Accessory:
3x 6-8/side single leg KB RDL (:60 rest between sets)
Wednesday, November 15
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 80% 1RM or challenging weight) + air squat + banded forward raise + banded lat pull-down
Strength:
E2MOM x5 (10:00) -
5 bench press @ 80% 1RM
WOD:
Fran prep
5 rounds for time -
10 thrusters (95/65 or 65/45)
10 pull-ups or ring rows
Accessory:
Tabata bicep curls (empty barbell)
Thursday, November 16
Warm-up: 3 rounds - 5 burpee broad jump + :30 easy jump rope + 5 inch worms w/ push-up + :30 alt quad stretch + 5 scorpion stretch/side + :30 handstand hold
WOD:
Every 10:00 x3 (30:00) -
50 double under or 100 singles (scale to 30 doubles / 60 singles)
400 meter run (scale to 200)
30 burpees or up downs (scale to 20)
20 handstand push-ups or any push-up variation (scale to 10)
*8:00 time cap per round
Accessory:
Accumulate 20 prone T raises + 20 prone Y raises (rest as needed)
Friday, November 17
Warm-up: 2 rounds - 10 supine toes-to-rig + 5 clean pull + 5 high clean pull + 5 muscle clean + 5 front squats (start w/ empty barbell) + :30 wrist rockers
Strength:
12:00 EMOM -
3-5 power or squat cleans, building to WOD weight
Max unbroken toes-to-bar, knees-to-elbow, or v-ups
Rest
WOD:
For quality reps @ steady pace (1:1 rest between sets) -
10-8-6-4-2
Power clean or squat clean @ 70% 1RM
-3:00 rest-
5-4-3-2-1
Power clean or squat clean @ 80% 1RM
*Reps do not need to be touch and go
Accessory:
Accumulate 40 m HS walk, 1:00 plate march from HS, 1:00 HS hold against wall or pike hold from bench, or 2:00 plank https://youtu.be/Q-fKAoyzK6w?si=ftxal6H7z0YMBGki
Saturday, November 18
Warm-up: 5-4-3-2-1 push jerk or split jerk (start w/ empty barbell and build toward WOD weight) + inch worms w/ push-up + tempo ring row + Cossack squat/side
WOD:
30:00 EMOM -
1-3 push jerk or split jerk (185/135 or 155/105 or 95/65)
12-15 KB swings (54/35 or 35/20)
1-3 wall walks
12-15 KB swings (54/35 or 35/20)
2-5 BMU, jumping BMU, or other challenging pull movement
Rest
Accessory:
3x 8-10 DB reverse flys (2 @ moderate weight) https://youtu.be/hf7jnF45N_I?si=cJtRUT6sCyahfZpA
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 -
Max set unbroken thrusters (95/65 or 65/45)
Max set unbroken pull-ups or ring rows
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 -
10-12 alt pistol squat or pistol squat variation
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
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) -
3-5 deadlift, warming up to WOD weight
3-5 back squat, warming up to WOD weight
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 -
30-50 double under or 60-100 singles
Max hang power cleans @ 80% of last Strength set (reps do not need to be unbroken)
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) -
10-12 alt back rack lunge (155/105 or 115/75 or 55/35)
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 -
:30 max distance handstand walk or handstand walk progression
5-4-3-2-1 push jerk or split jerk (start light and build to WOD weight)
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 -
100-200 meter run
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) -
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
: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) -
3 power snatch, building to WOD weight
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 -
: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
10-12 alt KB front rack lunge (2 @ 54/35 or 35/20 or 20/10) https://youtu.be/52m3qmjBUmU?si=cA_VWSkKC5C00Sfd
Rest
WOD:
12:00 EMOM (scale reps as needed to maintain EMOM sequence) -
10 toes-to-bar, knees-to-elbow, or v-ups
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) -
10-12 alt pistol squats
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) -
Hang power clean (95/65 or 65/45)
Front squat (95/65 or 65/45)
Push press (95/65 or 65/45)
Bar-facing burpees
Hand release push-ups
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