Monday, 12/2 - Saturday, 12/7
Monday, 12/2
Warm-up: 15:00 AMRAP - 10 tuck-up + 8 push-up to pike + 6 wall ball thruster (light) + 4 power clean (start w/ empty barbell and build)
Strength:
12:00 EMOM -
3 power clean, building to WOD weight
8-10 strict knees-to-elbow https://youtu.be/_DUlB4YpZRw?si=vnqnQgIaEbYitr3d
Rest
WOD:
10 rounds for time -
10 wall ball (20/14 or 14/10 or 10/6z0
1 power clean (225/155 or 155/105 or 105/75)
Accessory:
3x8-10/side KB windmill
https://youtu.be/ITSmgn_BQgY?si=TJlNXotWGTr1YiKi
Tuesday, 12/3
Warm-up: 1:00 easy row, bike, or ski (1x) directly into 2 rounds - 12 tempo ring row + 10 alt DB snatch (light) + 8 alt DB suitcase lunge (2 @ light weight) + 6 alt pistol squat to bench + 4 inch worm w/ push-up
WOD:
30:00 EMOM -
16 alt DB snatch (50/35 or 40/25 or 30/15)
14 DB suitcase lunge (2 @ 50/35 or 40/25 or 25/15)
12 pull-up
10 cal bike
Rest
16 hand release push-up
14 alt pistol squat
12 cal row or ski
10 pull-up (chest-to-bar if possible)
Rest
Accessory:
Tabata bicep curls (45/35)
Wednesday, 12/4
Warm-up: 15:00 AMRAP - :30 Superman hold + 25 easy jump rope + 5 Pendlay row (light) + 10/side thread the needle w/ thoracic rotation + 10/side x band walk https://youtu.be/RyJonI6zQaE?si=Mn2mU8-B0BhupgTn
Strength:
In 14:00, superset x4 (:90 rest between supersets) -
8-10 Pendlay row @ moderate weight https://youtu.be/O9v7sb3JAPk?si=dztVWZi7T8pV8vb2
15-20 banded DB hip thrust @ challenging weight https://youtu.be/vP-iYcLRApo?si=JxHvxsWnxly0z0fI
WOD:
“Annie”
For time -
50-40-30-20-10
Double under (or 100-80-60-40-20 singles)
Sit-ups
Accessory:
Accumulate 2:00-3:00 Sorenson hold
Thursday, 12/5
Warm-up: 1:00 easy row, bike, or ski (1x) directly into 2 rounds - 10 alt plank-up + :20/side couch stretch + 10 alt toe touch from plank + :30 plate hop + 10 alt thoracic rotation from low squat + :30 pvc pass through
WOD:
3 rounds @ steady pace (2:00 rest between rounds) -
500 meter row or ski
40 air squat
30 cal bike
20 burpees
10 box jump over or step over (30/24 in or lower)
Accessory:
3x 10-15 dips from rings, dip handles, or bench (:60 rest between rounds)
Monday, 11/25 - Saturday, 11/30
Monday, 11/25
Warm-up: 2 rounds - 14 banded forward raise + 12 banded row from Superman (:01 pause in row position) + 10 pvc pass through + 8 supine toes-to-rig + 6 deadlift (light) + 4/side Filly press (light)
Strength:
In 15:00, superset the following x4 (:60 rest between supersets) -
8-10/side Filly press @ moderate weight https://youtu.be/zA9Jl71StGI?si=kQHgxsyb9EPPOqWR
3-5 deadlift, building to WOD weight
WOD:
For time -
10 wall walk
20 deadlift (225/155 or 155/105 or 105/75)
40 toes-to-bar, knees-to-elbow, or v-ups
20 deadlift (225/155 or 155/105 or 105/75)
10 wall walk
Accessory:
Accumulate 1:00-2:00/side Copenhagen rotations
https://youtu.be/p8hMXmel7lE?si=HeoZaBIl8y1lsDte
Tuesday, 11/26
Warm-up: 15:00 AMRAP - 4 alt front rack lunge + 8 alt thoracic reach from low squat + 4 alt back rack lunge + 8 alt groiner + 4 overhead squat + 8 banded snow angel
*Start w/ empty barbell for all movements and build
WOD:
3 rounds @ steady pace (2:00 rest between rounds) -
600 meter row or ski
30 sit-ups
20 movement x
Round 1 - x = alternating front rack lunge
Round 2 - x = overhead squat or plate overhead squat
Round 3 - x = alternating back rack lunge
*Barbell weight suggestion = 135/95 or 95/65 or 65/45
Accessory:
1:00/side banded hip flexor stretch + 1:00/side supine banded hamstring stretch
Wednesday, 11/27
Warm-up: 2 rounds - 12 tempo ring row + 12 banded pull-apart + 12 alt Cossack squat + 6/side 1-arm KB/DB bent over row (light) + :30 easy jump rope
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
5-10 strict pull-up
8-10/side DB/KB 1-arm bent over row (70/53 or 53/35 or 35/20)
Partner WOD:
20:00 EMOM for total bike cals (you go, I go) -
P1: 30 double under or 60 singles + max bike cals (P2 rests)
P2: 30 double under or 60 singles + max bike cals (P1 rests)
*Each partner to complete 10 rounds
Accessory:
3x10-15/side banded med ball trunk rotations
https://youtu.be/arv7DFy2pWk?si=Xfq_O1tQ1GjDX8sW
Thursday, 11/28
Warm-up: 1:00 easy row, bike, or ski (1x) directly into 5-4-3-2 hang power clean + front squat + push jerk (start w/ empty barbell and build to WOD weight) + scorpion stretch/side + inch worm w/ push-up + thoracic rotation from runners lunge/side
Partner WOD:
In 35:00, complete the following -
15:00 AMRAP (you go, I go) -
3 hang power clean (155/105 or 105/75 or 75/55)
3 front squat
3 push jerk
-5:00 rest-
15:00 AMRAP (you go, I go) -
10 cal row, bike, or ski
10 burpees
Accessory:
Stretch as needed - Happy Thanksgiving!
Friday, 11/29
Warm-up: 3 rounds - 10 bootstrapper + 8 ring row + 6 back squat (start w/ empty barbell) + 4 alt DB snatch (light) + 4 kip swing + :30/side figure-4 stretch w/ rotation
Strength:
Every :90 x8 (12:00) -
Back squat (start @ light/moderate weight and build to heavy single if possible)
3-3-2-2-2-1-1-1
*If athlete prefers to lift on the lighter side, get 5 reps/round
WOD:
10 rounds for time -
3 bar muscle-up, chest-to-bar pull-up, or other challenging pull movement
4 alt DB snatch (50/35 or 40/25 or 30/15)
5 box jump over or step over (30/24 in or lower)
Accessory:
1:00 straddle stretch (alternate between right, left, and center)
1:00/side couch stretch w/ reach
1:00 alt downward to upward dog
Saturday, 11/30
Warm-up: 2 rounds - 12 alt shoulder tap from handstand or plank + 10 DB bench press (2 @ light weight) + 8 alt hamstring scoop + 6 med ball thoracic opener https://youtu.be/RGKSvvjzMzI?si=vSCNdns0U9s4VPy2
WOD:
Every 2:00 for 3 rounds (24:00) -
400 meter row or ski
20 handstand push-up or any push-up variation
30/20 cal bike
20 DB bench press (2 @ 50/35 or 40/25 or 25/15)
Accessory:
5:00-10:00 handstand walk practice or handstand progressions
Monday, November 18 - Saturday, November 23
Monday, November 18
Warm-up: 1:00 row, bike, or ski (1x) directly into 8-6-4 muscle clean + front squat + push press (start w/ empty barbell) + supine toes-to-rig + pvc pass through + alt Cossack squat + :30 easy jump rope
WOD:
30:00 EMOM -
5 power clean + max cal row, bike, or ski
Rest
5 front squat + max double under or singles
Rest
5 push press + max toes-to-bar, knees-to-elbow, or v-ups
Rest
*Score = total cals + jump rope + ttb; barbell weight = 135/95 or 115/75 or 85/55
Accessory:
3x 10-12 DB bent-over reverse fly (2 @ light/moderate weight)
https://youtu.be/hf7jnF45N_I?si=Ec6dssHTnxpe9y8P
Tuesday, November 19
Warm-up: 10-8-6 KB swing (light) + alt KB goblet lunge (light) + push-up to pike + DB RDL (2 @ light weight) + alt renegade row (2 @ light weight) + alt groiner
WOD:
30:00 EMOM -
16 sit-ups
14 KB swing (70/53 or 53/35 or 35/20)
12 alt goblet lunge (70/53 or 53/35 or 35/20)
10 burpees over KB
Rest
10 burpee box jump over or step over
12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/15)
14 DB Romanian deadlift (2 @ 50/35 or 40/25 or 30/15)
16 DB push-up
Rest
Accessory:
:30-:60/side banded thread the needle stretch https://youtu.be/UOsiPJrG2cA?si=xfRXh5ojtFkGyqxl
:30-:60 med ball thoracic opener w/ plate https://youtu.be/RGKSvvjzMzI?si=AftS13tjqlsSB0iS
:30-:60 weighted hamstring stretch from box https://youtu.be/nsokWQIpX6k?si=8OCMMwiv9cDNnRXv
Wednesday, November 20
Warm-up: 15:00 AMRAP - 6 back squat (start w/ empty barbell and build to 60% 1RM) + 12 banded pull-apart + 10 tempo ring row + 8 bootstrapper
Strength:
In 20:00, complete the following (:90 rest between sets) -
Back squat (weight should be slightly heavier than last week)
8 @ 60% 1RM
6 @ 70% 1RM
4 @ 75% 1RM
2 @ 85% 1RM
8 @ 70% 1RM
6 @ 75% 1RM
4 @ 85% 1RM
2 @ 90% 1RM
WOD:
10:00 steady row, bike, or ski (zone 2)
Every 2:00, starting at 0:00 = X pull-ups
(X = a number you can do unbroken for 5 rounds)
*Head back to your machine once you drop off pull-up bar
Accessory:
3x :30-:45 Sorenson hold (:60 rest between sets)
Thursday, November 21
Warm-up: 2 rounds - 9/side banded Pallof rotations + 7/side thoracic rotation from runners lunge + 5 inch worm w/ push-up + :30 handstand hold, pike hold, or plank + :30 chest opening stretch
Strength:
15:00 EMOM -
10 dual DB bicep curl (2 @ challenging weight)
Max distance handstand walk, unbroken (1x then rest) OR :30 alt shoulder tap from handstand or pike OR :30 handstand hold or pike hold from box
Rest
WOD;
20:00 AMRAP -
10-20-30-40-50
Russian twist @ moderate weight
Hollow rock
Single leg v-up (alternating)
Accessory:
Accumulate 1:00 alternating downward dog to upward dog
Accumulate 1:00/side lateral overhead trunk stretch on rig https://youtube.com/shorts/RTbCz00XFEM?si=6KpyvaB3in0u-bhY
Friday, November 22
Warm-up: 8-6-4-2 banded good morning + power snatch + scorpion stretch/side + power clean and jerk + banded snow angel + thruster + alt toe touch from plank
*For all barbell movements - start w/ empty bar and slowly build to WOD weight
Partner WOD:
For time (you go, I go) -
60 cal row, bike, or ski
30 power snatch
60 cal row, bike, or ski
30 clean and jerk
60 cal row, bike, or ski
30 thruster
60 cal row, bike, or ski
*Suggested barbell weight for all movements = 135/95 or 95/65 or 65/45
Accessory:
1:00/side figure-4 stretch
1:00/side cross body banded stretch https://youtu.be/soDtG7lQzKw?si=OIN7Y6JdCu04Et3V
Saturday, November 23
Warm-up: 2 rounds - :30 easy jump rope + :30/side KB hip opener stretch + 10 pvc pass through + 8 dips from bench + 6 bench press (empty barbell) + 4 kip swing
Strength:
In 15:00, complete 3 rounds (:60 rest between rounds) -
12-15/side banded row from side plank
15-20 banded lat pull-down from hollow
3-5 bench press, building to WOD weight
WOD:
In 16:00 complete the following for total reps -
4:00 double under or singles
4:00 bench press (155/105 or 115/85 or 85/55)
4:00 sit-up
4:00 bar muscle-up or challenging pull variation
Accessory:
1:00/side banded lat stretch
1:00/side banded pec stretch
Monday, November 11 - Saturday, November 16
Monday, November 11
Warm-up: 2 rounds - 12 alt hamstring scoops + 10 alt Cossack squat + 8 alt reverse Samson + :30 alt calf stretch + :30 banded glute bridge, :01 pause @ top
WOD:
“Chad” - A memorial WOD for Chad Wilkinson. Please keep Chad, and all veterans, in your mind as you complete your step-ups.
For time -
1,000 box step-ups (20 in), with weighted vest if desired
*Scale to 500 or 250
Accessory:
Happy Veteran’s Day - thank you to those who have served our country
Tuesday, November 12
Warm-up: 1:00 easy row or ski (1x) directly into 8-6-4 push-up to pike + pvc pass through + tempo ring row + thread the needle w/ thoracic rotation/side + :30 plank
WOD:
For quality reps @ steady pace -
800-600-400-200-400-600-800
Row or ski meters
*After each round, complete -
5 bar muscle-up or 10 pull-up
10 push-up
15 sit-up
Accessory:
Accumulate 2:00-3:00 banded plank https://youtu.be/jU3mfpF-qLo?si=xylM9CLlsoTvsF8J
Wednesday, November 13
Warm-up: 2 rounds -10 banded snow angel + 8 muscle clean + 6 strict press + 4 alt front rack reverse lunge (empty barbell) + :30 easy jump rope + :30 wrist rockers
Strength:
Evey :90 x8 (12:00) -
3-3-2-2-1-1-1-1
Curtis P complex (start light and build to a heavy complex if possible) https://youtu.be/qTCU72OgNUk?si=gSci6kuxgj9Qudx2
WOD:
2:00 work / 1:00 rest x5 (15:00) -
16-14-12-10-8
Hang power clean (135/95 or 115/75 or 75/55)
Max double under or singles
Accessory:
3x 15-20 banded tricep push down
https://youtu.be/uA_idJVmN6k?si=4_Pr7fp2TA0HrN-Y
Thursday, November 14
Warm-up: 8-6-4-2 back squat (start w/ empty barbell and build to 65% 1RM or RPE 6/10) + banded good morning + supine toes-to-rig + alt scorpion stretch + alt thoracic reach from low squat
Strength:
In 15:00, complete the following (:90 rest between sets) -
Back squat
8 @ 65% 1RM (RPE 6/10)
6 @ 70% 1RM (RPE 7/10)
4 @ 80% 1RM (RPE 8/10)
8 @ 70% 1RM (RPE 7/10)
6 @ 80% 1RM (RPE 8/10)
4 @ 85% 1RM (RPE 9/10)
WOD:
For time -
40 KB swing (53/35 or 35/20)
30 toes-to-bar, knees-to-elbow, or v-ups
20 burpees or up downs
-2:00 rest-
20 burpees or up downs
30 toes-to-bar, knees-to-elbow, or v-ups
40 KB swing (53/35 or 35/20)
Accessory:
:30/side banded pec stretch + :30/side banded lat stretch + :30/side KB trap stretch + :30 straddle stretch (alternate between left, right, middle) + :30/side couch stretch
Friday, November 15
Warm-up: 8-6-4 bench press + deadlift (start w/ empty barbell + slowly build) + pvc pass through + banded bent over row + thoracic rotation/side from runners lunge
Strength:
In 12:00, superset the following x3 (:60 rest between supersets) -
12-16 alt KB gorilla row (2 @ moderate weight) https://youtube.com/shorts/No94Hoh4i8M?si=4blmw9jWVLYHySYS
3-5 bench press, building to WOD weight
3-5 deadlift, building to WOD weight
Partner WOD:
14 rounds for time (you go, I go) -
7 bench press (185/125 or 125/85 or 85/55)
7 bike calories
7 deadlift (225/155 or 155/105 or 105/75)
Accessory:
3x 12-15/side banded med ball trunk rotation (:60 rest)
https://youtube.com/shorts/1wHFKVJGXWU?si=60GiVcveqq8TBj6_
Saturday, November 16
Warm-up: 5-4-3 overhead squat (empty barbell or pvc) + Turkish sit-up/side (light) + cat cow + side lying banded open book stretch/side + :20 alt shoulder tap from handstand, handstand hold, or feet elevated plank
https://youtube.com/shorts/_2iQhZaUXd0?si=nBALxp2eZFMfj2zv
Strength:
In 14:00, complete 4 rounds (:90 rest between rounds) -
2/side Turkish getup @ moderate weight
:30-:60 handstand work or challenging plank
WOD:
Nancy prep -
15:00 EMOM -
200 meter row, run, or ski
10-15 overhead squat (95/65 or 65/45 or 45/35)
Rest
Accessory:
3x :30 supine hamstring walkout
Monday, November 4 - Saturday, November 9
Monday, November 4
Warm-up: 1:00 easy row, bike, or ski (1x) direclty into 5-4-3 snatch pull + snatch high pull + power snatch + overhead squat (empty barbell) + tempo ring row + wall ball thruster + scorpion stretch/side
Strength:
Every :90 x8 (12:00) -
1.1.1. power or squat snatch, athlete’s choice (:10 rest between singles)
*Start light and build every 2 rounds if able
WOD:
3:00 AMRAP x5, :60 rest between AMRAPs (20:00) -
4 bar muscle-up or 8 pull-up
8 cal row, bike, or ski
12 wall ball (20/14 or 14/10 or 10/6)
*Athlete picks up where they left off each round
Accessory:
3x :30 chest supported 90/90 shoulder rotations w/ light plates if possible (:60 rest between rounds)
https://youtu.be/wJqGzjJylh0?si=Zh7HqtnFRTTRvEYK
Tuesday, November 5
Warm-up: 15:00 AMRAP - 5 barbell bent over row (start light and build to Strength weight) + 8 alt reverse Samson + 10 pvc pass through + 20 easy jump rope
Strength:
15:00 EMOM -
8 barbell bent over row (155/105 or 105/75 or 75/55)
16 weighted ceiling crunch https://youtu.be/pfD2qH-ecAU?si=oNuK8Kw1WXl5vDou
Rest
WOD:
2 rounds for time -
800 meter run (scale to 400)
60 double under or 120 singles
40 alt reverse goblet lunge (53/35 or 40/25 or 30/15)
Accessory:
Accumulate 50-75/side - weighted side bend @ challenging weight
https://youtu.be/ltVi1F5SBkE?si=Zoq_73uhoEU5rgsk
Wednesday, November 6
Warm-up: 2 rounds - 14 banded pull-apart + 12 supine toes-to-rig + 10 alt groiner + 8/side thread the needle w/ thoracic rotation + 6 deadlift (light) + 4 push-up to pike
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
3-5 deadlift, building to WOD weight
10-15/side DB half kneeling woodchopper @ moderate weight https://youtu.be/qyM7NdixJzI?si=ZiTpvQk46-x9_PAP
WOD:
15:00 EMOM for total reps (RPE 8/10 for all movements) -
Max unbroken push-up
Max unbroken toes-to-bar, knees-to-elbow, or v-ups
Max unbroken wall walk
Max unbroken deadlift (225/155 or 155/105 or 105/75)
Rest
*Athlete completes 1 set/minute, then rests in the remaining time
Accessory:
3x 8-10/side 1-arm KB row from Sorenson hold @ moderate weight
https://youtube.com/shorts/BEMfeiCrVso?si=C_pwKAq-d24Qgqke
Thursday, November 7
Warm-up: 1:00 easy bike (1x) directly into 2 rounds - 12 banded glute bridge, :01 pause @ top + 10 alt hamstring scoop + 8 strict press (light) + 6 DB lateral box step over (2 @ light weight)
Strength:
Every :90 x4 (18:00) -
8-10 lateral DB box step over (2 @ moderate weight) https://youtu.be/QHLoAtne3WA?si=Iz2lYI5wtkM1XtzY
10-15 DB hip thrust, :01 pause @ top (50/35 or 40/25) https://youtu.be/LxdfGyNBuRU?si=_5KY8SskQtI2Arsd
3-5 push jerk, building to WOD weight
WOD:
For time -
20 cal bike
20 push jerk (155/105 or 105/75 or 75/45)
20 cal bike
*This is a short work-out so stagger start times if needed for bike space
Accessory:
1-2x :30/position - seated straddle stretch (alt between right, left, middle) + banded pec stretch/side + banded lat stretch/side + couch stretch/side
Friday, November 8
Warm-up: 2 rounds - 4 inch worm w/ push-up + 6 DB squat (front rack) + 8 DB bench press (2 @ light weight) + 10 banded snow angel + 12/side banded row from side plank
WOD:
For quality reps @ steady pace (rest as needed) -
21-18-15-12-9
DB bench press (2 @ 50/35 or 40/25 or 30/15)
Sit-up (weighted and/or GHD if possible)
DB squat (2 @ 50/35 or 40/25 or 30/15)
Tuck-up (weighted if possible)
*Advanced athlete may build to 70/50 for bench press and/ or squat if desired
Accessory:
3x 8-12 ring row, as horizontal as possible (feet elevated for extra challenge)
Saturday, November 9
Warm-up: 1:00 easy row or ski (1x) directly into 5-4-3-2 power clean (start w/ empty barbell and build to Strength weight) + upward to downward dog (:03 pause in each position) + :30 wrist rockers + :30 banded good morning
Strength:
In 12:00, complete the following ladder (:90 rest between sets) -
Power clean
3-3-2-2-1-1
Weight suggestions -
Set 1: 3 @ 115/85 or 95/65 or 65/45
Set 2: 3 @ 135/105 or 115/85 or 85/55
Set 3: 2 @ 155/125 or 135/95 or 95/65
Set 4: 2 @ 175/145 or 145/105 or 105/75
Set 5: 1 @ 195/155 or 155/125 or 135/95
Set 6: 1 @ 215/165 or 165/135 or 145/105
Partner WOD:
For time (you go, I go) -
9-15-21-27-21-15-9
Row or ski cals
Accessory:
Accumulate 20 prone Y raise + 20 prone T raise, :01 in top position