Friday, December 6

Friday, 12/6

Warm-up:  15:00 AMRAP - 8 supine toes-to-rig + 6 DB deadlift (2 @ light weight) + 4 push or split jerk (start w/ empty barbell and build) + :20 alt shoulder tap from handstand or plank 

Strength: 

Every :90 x8 (12:00) - 

1 jerk (push or split) @ BW, ¾ BW or ½ BW (3-5 reps/round if lifting lighter) 

WOD: 

For time (20:00 cap) - 

21-15-9 

DB deadlift (2 @ 50/35 or 40/25 or 30/15) 

Handstand push-up, or any push-up variation 

-Directly into-

21-15-9 

DB hang power clean (2 @ 50/35 or 40/25 or 30/15) 

Toes-to-bar, knees-to-elbow, or v-ups 

Accessory: 

Accumulate 1:00 alternating upward to downward dog 

Accumulate 1:00 weighted KB hamstring stretch from bench https://youtu.be/nsokWQIpX6k?si=v7LnO3hUO6v1t_A_

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 - 

1. 3 power clean, building to WOD weight 

2. 8-10 strict knees-to-elbow https://youtu.be/_DUlB4YpZRw?si=vnqnQgIaEbYitr3d

3. 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 - 

1. 16 alt DB snatch (50/35 or 40/25 or 30/15) 

2. 14 DB suitcase lunge (2 @ 50/35 or 40/25 or 25/15) 

3. 12 pull-up 

4. 10 cal bike 

5. Rest

6. 16 hand release push-up 

7. 14 alt pistol squat 

8. 12 cal row or ski 

9. 10 pull-up (chest-to-bar if possible) 

10. 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) - 

1. 8-10 Pendlay row @ moderate weight https://youtu.be/O9v7sb3JAPk?si=dztVWZi7T8pV8vb2

2. 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) -

1. 8-10/side Filly press @ moderate weight https://youtu.be/zA9Jl71StGI?si=kQHgxsyb9EPPOqWR

2. 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) -

1. 5-10 strict pull-up 

2. 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) -

1. P1: 30 double under or 60 singles + max bike cals (P2 rests) 

2. 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) -

1. 400 meter row or ski 

2. 20 handstand push-up or any push-up variation 

3. 30/20 cal bike 

4. 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 - 

1. 5 power clean + max cal row, bike, or ski 

2. Rest 

3. 5 front squat + max double under or singles 

4. Rest 

5. 5 push press + max toes-to-bar, knees-to-elbow, or v-ups 

6. 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 - 

1. 16 sit-ups   

2. 14 KB swing (70/53 or 53/35 or 35/20) 

3. 12 alt goblet lunge (70/53 or 53/35 or 35/20) 

4. 10 burpees over KB

5. Rest

6. 10 burpee box jump over or step over  

7. 12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/15) 

8. 14 DB Romanian deadlift (2 @ 50/35 or 40/25 or 30/15) 

9. 16 DB push-up 

10. Rest 

Accessory: 

1. :30-:60/side banded thread the needle stretch https://youtu.be/UOsiPJrG2cA?si=xfRXh5ojtFkGyqxl

2. :30-:60 med ball thoracic opener w/ plate  https://youtu.be/RGKSvvjzMzI?si=AftS13tjqlsSB0iS

3. :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 - 

1. 10 dual DB bicep curl (2 @ challenging weight) 

2. 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 

3. 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) - 

1. 12-15/side banded row from side plank 

2. 15-20 banded lat pull-down from hollow 

3. 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) -

1. 12-16 alt KB gorilla row (2 @ moderate weight)  https://youtube.com/shorts/No94Hoh4i8M?si=4blmw9jWVLYHySYS

2. 3-5 bench press, building to WOD weight 

3. 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) -

1. 2/side Turkish getup @ moderate weight 

2. :30-:60 handstand work or challenging plank

WOD: 

Nancy prep - 

15:00 EMOM - 

1. 200 meter row, run, or ski 

2. 10-15 overhead squat (95/65 or 65/45 or 45/35) 

3. Rest 

Accessory: 

3x :30 supine hamstring walkout 

https://youtu.be/jQ9BcglfyVo?si=sSbiR-UzTaivsbGe