Monday, December 8 - Saturday, December 13
Monday, December 8
Warm-up: 15:00 AMRAP - 8 DB RDL (start light and build) + 10 upward to downward dog + 8 push-up to pike + 10 pvc pass through + 8 Pendlay row (start light and build)
Strength:
In 28:00, complete the following -
In 14:00, superset x3 (:90 rest between supersets) -
10 Pendlay row @ moderate weight (7/10 RPE)
21 bicep curl series (the 7’s) @ 55/45 or 45/35
Max effort unbroken dips from rings or dip handles (7-8/10 RPE)
—————-
In 14:00, superset x3 (:90 rest between supersets) -
10 GHD hip extension, :01 pause @ top (hold light plate if able)
12 DB/plate reverse fly (2 @ light weight)
Max effort unbroken DB Romanian deadlift (2 @ 70/50 or 50/35 or 35/25)
Accessory:
Tabata crossbody knee-to-elbow from plank
Monday, December 1 - Saturday, December 6
Monday, December 1
Warm-up: 8-6-4 alt reverse Samson + Filly press/side (light) + scorpion stretch/side + alt upward to downward dog + alt thoracic reach from runners lunge + :30 jump rope
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
8/side Filly press (2 @ 50/35 o4 40/25 or 30/15)
8/side 1-arm DB overhead walking lunge (50/35 or 40/25 or 30/15)
WOD:
4 rounds for time -
400 meter row or ski
75 double under or 150 singles
Accessory:
Accumulate 30-50/side deficit clamshells from benches
https://youtu.be/FUj_ajQcNhg?si=yLpimcSRmM9lTp_b
Tuesday, December 2
Warm-up: 2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean (light) + 10 bootstrapper + 10 ring row (slow tempo) + 10 kip swing + 15 banded snow angel
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
Power clean + hang power clean (start @ 50% 1RM and build toward WOD weight)
*E.g., Round 1 = 5 power clean + 5 hang power clean, unbroken if able
WOD:
For time -
5 hang power clean (175/125 or 155/105 or 95/65)
10 bar muscle-up or 20 kipping pull-up
20 burpees or up downs or hand release push-up
40 goblet squat (50/35 or 40/25 or 30/15)
20 burpees or up downs or hand release push-up
10 bar muscle-up or 20 kipping pull-up
5 hang power clean (175/125 or 155/105 or 95/65)
Accessory:
Accumulate 50-75 GHD hip extension
Wednesday, December 3
Warm-up: 8-6-4 barbell bent-over row (light) + alt box step-up + banded good morning + thread the needle w/ thoracic extension/side + :30/side banded lat stretch
Strength:
In 14:00, superset the following x4 (:90 rest between supersets) -
8-12 barbell bent-over row @ 7/10 RPE
16-24 banded lat pull down
WOD:
16:00 EMOM -
12 box jump or step-up (30/24 24/20 or 20/16)
18 KB swing (53/35 or 40/25 or 30/15)
24 sit-up
Rest
Accessory:
Tabata star plank or side plank (4 rounds/side)
https://youtu.be/5oB44pBFIVE?si=M-iQC9j6VLDl0b5s
Thursday, December 4
Warm-up: 15:00 AMRAP - 5 snatch pull + 5 snatch high pull + 5 muscle snatch + 5 overhead squat (empty barbell) + 10 pvc pass through + 10 alt reach from low squat
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
Power snatch + overhead squat @ light/moderate weight (focus on mechanics)
E.g., Round 1 = 5 power snatch + 5 overhead squat, unbroken if able
WOD:
Every 5:00 x4 (20:00) -
15/12 calorie bike
20 alt DB snatch (50/35 or 40/25 or 30/15)
15/12 calorie bike
*Scale as needed to assure at least :60 rest per round
Accessory:
3x10 hamstring curls @ moderate weight
Friday, December 5
Warm-up: 8-6-4-2 back squat (start light and build) + alt hamstring scoop + supine toes-to-rig + push-up to pike + banded open book stretch/side + :30/side lat stretch
Strength:
Every :90 x10 (15:00) -
3 back squat @ BW, ¾ BW, or ½ BW
WOD:
In 20:00, complete the following -
8:00 AMRAP -
3-6-9-12-15….
Wall ball (20/14 or 14/10 or 10/6)
Toes-to-bar, knees-to-elbow, or v-ups
-4:00 rest-
8:00 AMRAP -
3-6-9-12-15….
Push-up
Barbell bicep curl (45/35)
Accessory:
15 med ball thoracic opener + 30 banded 90 degree external rotation
https://youtu.be/2mW5ggMh_Bo?si=_fVxnruQLJswDzcT
Saturday, December 6
Warm-up: 8-6-4 alt KB gorilla row + KB deadlift (light) + DB hang power clean + DB bench press (light) + alt Cossack squat + lateral box step-over (no weight)
WOD:
30:00 EMOM for total calories -
16 alt KB gorilla row (2 @ 70/53 or 53/35 or 40/25)
12 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
8/side KB/DB Turkish sit-up (53/35 or 40/25 or 30/15)
Max row, bike, or ski calories
Rest
16 deadlift KB deadlift (2 @ 70/53 or 40/25 or 30/15)
12 DB bench press (2 @ 50/35 or 40/25 or 30/15)
8 lateral KB/DB goblet box step-over (50/35 or 40/25 or 30/15)
Max row, bike, or ski calories
Rest
Accessory:
Superset the following x3 (2:00 rest between supersets) -
:45-:60 forearm plank
:30-:45 KB front rack hold (2 @ moderate weight)
Monday, November 24 - Saturday, November 29
Monday, November 24
Warm-up: 15:00 AMRAP - 5 push jerk or split jerk (light) + 5/leg staggered stance KB deadlift (2 @ light weight) + 5/side goblet lateral box step-up (light) + 10 alt Cossack squat + 10 alt pistol squat to bench
WOD:
In 30:00, complete the following @ steady pace -
10-8-6-4-2
Push jerk or split jerk, athlete’s choice @ 50, 60, 70, 75, 80% 1RM
Alternating pistol squat
——————
10-8-6-4-2
Staggered stance KB deadlift/side (2 @ 70/53 or 53/35 or 40/25)
Goblet lateral box step-up/side (50/35 or 40/25 or 30/15)
https://youtu.be/prDdkGgNWLM?si=fdDs0UYxBgimqR8U
https://youtu.be/CjjkLo9rVik?si=4qyUB7LQOdo5Gqk8
Accessory:
Accumulate 60-100 alternating KB gorilla row (2 @ 53/35 or 40/25 or 30/15)
Tuesday, November 25
Warm-up: 2 rounds - 12 alt single leg v-up + 10 banded pull-apart + 8 push-up to pike + 10 alt scorpion stretch + 12 pvc pass through + :30/side figure-4 stretch
Strength:
Every :90 x4 (12:00) -
12-16 DB plank pull through, feet elevated if able (50/35 or 40/25 or 30/15)
16-24 banded lat pulldown from hollow
WOD:
3:00 work / 2:00 rest x4 (20:00) -
20 sit-up
20/15 calorie row, bike, or ski
Max hand release push-ups in remaining time
Accessory:
1:00 med ball thoracic opener + 1:00/side banded lat stretch
https://youtu.be/RGKSvvjzMzI?si=AxHGXZprHGs0hiEY
Wednesday, November 26
Warm-up: 2 rounds - 12 alt groiner + 6 alt back rack lunge (light) + 12 alt hamstring scoop + 6/side thread the needle w/ thoracic extension + 12 supine toes-to-rig
Strength:
In 30:00, complete 5 rounds of the following @ steady pace -
20-16-12-8-4
Alt back rack lunge (start no heavier than 135/95 and build as able)
DB hip thrust (50/35 or 40/25 or 30/15)
Front support leg raise from dip handles or rings
:30-:60 handstand work or challenging plank after each round
https://youtu.be/LxdfGyNBuRU?si=XZX2bZiLd1JVp7zf
https://youtube.com/shorts/KwlhQKJL0Pg?si=4sBIXvlVQfbwWFQY
Accessory:
3x8-10/side 1-arm Sorenson row @ light to moderate weight (:60 rest between sets)
Thursday, November 27 - Happy Thanksgiving!
Warm-up: 10:00 AMRAP 5 front squat (light) + 10/side 1-arm ring row + 15 banded snow angel + 10 upward to downward dog
Strength:
A) 3x5 Muscle Clean
B) 3x5 Clean High Pull
C) 3x5 Clean Pull
*Slowly build intensity from A to C
In 15:00, build to a challenging complex -
1 squat clean OR 1 power clean + 1 front squat OR 1 power clean
WOD:
4 rounds for time -
800 meter row, run or ski (or 40 calorie bike)
8 power clean @ 80% above complex max or 7/10 RPE
8 bar muscle-up or strict pull-up
Accessory:
3x10 hamstring curl @ moderate weight
Friday, November 28
Warm-up: 8-6-4 bench press (light) + kip swing + banded open book stretch/side + alt reverse Samson + bootstrapper + alt toe touch from plank + :30 easy jump rope
Strength:
Every :90 x10 (15:00) -
5-5-5-5-3-3-3-3-3-3
Bench press (start @ 50% 1RM and build by 5% as able)
WOD:
:90 work / :60 rest x6 (15:00) for total jump rope reps -
21-18-15-12-9-6
Toes-to-bar, knees-to-elbow, or v-ups
Max jump rope (doubles or singles) in remaining time
Accessory:
21 bicep curl series (65/45 or 45/35)
Saturday, November 29
Warm-up: 15:00 AMRAP - 5 back squat (light) + 5 inch worm w/ push-up + 10 alt thoracic reach from low squat + 10 banded good morning + 10 banded forward raise
Strength:
Every :90 x8 (12:00) -
3 back squat (start @ 50% 1RM and build by 5% every 1-2 rounds as able)
WOD:
For time -
21-15-9
Wall ball (20/14 or 14/10 or 10/6)
Row, bike, or ski calories
-2:00 rest-
15-12-9
Wall ball (20/14 or 14/10 or 10/6)
Row, bike, or ski calories
Accessory:
Tabata Copenhagen plank (4 rounds/side)
Monday, November 17 - Saturday, November 22
Monday, November 17
Warm-up: 15:00 AMRAP - 10 push press (light) + 8 back rack reverse lunge (light) + 6/side banded RDL + 8 chest supported DB row (light) + 10 pvc pass through
Strength:
In 30:00, complete the following @ steady pace -
10-8-6-4-2
Push press @ 50, 60, 70, 75, 80% 1RM
Single leg KB RDL/side (53/35 or 40/25 or 30/15)
——————
10-8-6-4-2
Back rack alt lunge (start @ 135/95 or 95/65 or 65/45 and build as able)
10 chest supported DB row after each round (start @ 2 @ 50/35 or 40/25 or 30/15 and build as able)
https://youtu.be/DIS839guYUk?si=RGicFvpPcm2-P2_r
Accessory:
Accumulate 45-60 face pulls @ slightly heavier weight than you did last week
Tuesday, November 18
Warm-up: 8-6-4 clean pull + high clean pull + muscle clean (light) + 1-arm ring row/side + scorpion stretch/side + upward to downward dog + :30 easy jump rope
Strength:
Every :90 x5 (15:00) -
5-4-3-2-1 power clean, building to WOD weight
Max unbroken strict pull-up (1x - rest when you drop off bar)
WOD:
3 rounds for time -
3 power clean (225/155 or 155/105 or 105/75)
30/24 calorie row
50 double under or 100 singles
Accessory:
1:00 chest opening stretch + 1:00/side banded lat stretch
Wednesday, November 19
Warm-up: 2 rounds - 10 supine toes-to-rig + 5 inch worm w/ push-up + 10 alt box step-up + 5/side thread the needle w/ thoracic rotation + 10 alt toe touch from plank
WOD:
27:00 EMOM for total reps -
0:00-2:00 - 15/12 calorie bike or ski + max toes-to-bar
2:00-3:00 - Rest
3:00-5:00 - 15/12 calorie bike or ski + max box jump over (24/20 in or lower)
5:00-6:00 - Rest
6:00-8:00 - 15/12 calorie bike or ski + max burpees
8:00-9:00 - Rest
*Scaling option = 12/9 calorie bike or ski each round
Accessory:
3x max effort barbell bicep curl @ 45/35 (2:00 rest between sets)
Thursday, November 20
Warm-up: 2 rounds - 14 alt groiner + 12 banded snow angel + 10 banded pull-apart + 8 snatch pull + 6 high snatch pull + 4 muscle snatch + :30/side couch stretch
Strength:
10:00 EMOM -
1 power snatch (start light and build every 2 rounds as able)
WOD:
3 rounds for time -
400 meter run
45 sit-up
30 alt DB snatch (50/35 or 40/25 or 30/15)
Accessory:
3x10 hamstring curls @ moderately heavy weight (:60 rest between sets)
Friday, November 21
Warm-up: 15:00 AMRAP - 10/side side lying banded open book stretch + 8 front squat (light) + :30 HS hold or plank + 8 alt renegade row (light) + 10 alt plank up
Strength:
15:00 EMOM -
10-8-6-4-2 front squat (start light and build as able)
:30-:45 handstand work or challenging plank
Rest
WOD:
15:00 AMRAP -
10 back squat (135/95 or 115/75 or 85/55)
10 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
10 DB push-up
Accessory:
Accumulate 2:00-3:00/side Copenhagen plank
https://youtube.com/shorts/Rwap0_j5i5A?si=qCaNaGR8dVipP5sg
Saturday, November 22
Warm-up: 2 rounds - :30 warm-up for gymnastics and/or barbell skill of choice + 10/side thoracic extension from runners lunge + :30 alt toe touch from plank + 10 DB bench press (2 @ light weight)
Strength:
In 15:00, work on gymnastics skill and/or barbell lift of choice
WOD:
Complete the following @ steady pace -
200/170 calorie row, bike, or ski
Every 2:00, starting @ 2:00, complete 1 of the following (athlete’s choice) -
10 DB bench press OR 10 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
Accessory:
Tabata 1-arm banded lat pulldown (4 rounds/side)
Monday, November 10 - Saturday, November 15
Monday, November 10
Warm-up: 15:00 AMRAP - 10 pvc pass through + 5 deadlift (start light and build to 60% 1RM) + 10/side 1-arm ring row + 5 strict press (light) + 10 alt reverse Samson
WOD:
In 30:00, complete the following @ steady pace -
10-8-6-4-2
Deadlift @ 60, 70, 80, 85, 90% 1RM
Strict press @ 50, 60, 70, 75, 80% 1RM
——————
10-8-6-4-2
Overhead DB walking lunge/side (50/35 or 40/25 or 30/15)
Strict pull-up
Accessory:
Accumulate 45-60 cable face pulls @ moderate weight
Tuesday, November 11
Warm-up: 2 rounds - 12 alt Cossack squat + 10 alt hamstring scoop + :30 banded straddle stretch + 12 bootstrapper + 10 upward to downward dog + :30 calf stretch
WOD:
Happy Veterans Day
Chad -
1,000 box step-ups for time @ 20 in or lower (scale to 500)
https://wodwell.com/wod/chad-wilkinson/
Accessory:
1:00/side figure-4 stretch w/ rotation
1:00/side crossbody hamstring stretch
Wednesday, November 12
Warm-up: 8-6-4 bench press (light) + alt renegade row (2 @ light weight) + scorpion stretch/side + push-up to pike + thread the needle w/ thoracic extension/side
Strength:
Every :90 x4 (12:00) -
12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
3-5 bench press, building to 75% 1RM or 7/10 RPE)
WOD:
Every 3:00 x6 (18:00) -
15 calorie row, bike, or ski
5 bench press @ 75%1RM or 7/10 RPE
Accessory:
Tabata seated DB hammer curls (2 @ light to moderate weight)
Thursday, November 13
Warm-up: 15:00 AMRAP - 5 clean pull + 5 high clean pull + 5 muscle clean (light) + :30 easy jump rope + 10 supine toes-to-rig + 10 banded good morning + 10 cat cow
Strength:
Every :90 x8 (12:00) -
5-5-4-4-3-3-2-2
Hang power clean (start light and build every 2 rounds as able)
WOD:
3 rounds for time-
20 double under or 40 singles
20 toes-to-bar, knees-to-elbow, or v-up
20 double under or 40 singles
20 KB swing (53/35 or 40/25 or 30/15)
20 double under or 40 singles
20 goblet squat (53/35 or 40/25 or 30/15)
Accessory:
Accumulate 30-50/side single leg DB hip thrust @ moderate weight
https://youtu.be/KW7yo5x7-HI?si=uJ3Xv2UziiyAPMRS
Friday, November 14
Warm-up: 8-6-4 back squat (light) + inch worm w/ push-up + alt thoracic reach from low squat + alt groiner + thoracic opener on med ball + :30 banded snow angel
WOD:
In 30:00, complete the following @ steady pace -
10-9-8-7-6-5-4-3-2-1
Back squat (start @ 50% 1RM and build every 1-2 rounds as able)
Strict handstand push-up, pike push-up, or any push-up variation
Accessory:
Accumulate 30-50 DB lat pullover @ 50/35 or 40/25 or 30/15
Saturday, November 15
Warm-up: 2 rounds - 12 alt single leg v-up + 6 kip swing + 12 ring row (slow tempo) + 6/side thoracic rotation from runners lunge + 12/side 1-arm banded lat pulldown
WOD:
Every 6:00 x6 (36:00) -
400 meter run
25 sit-up (weighted or GHD if able)
5 bar muscle-up or 10 pull-up
*Scale as needed to assure at least 1:00 rest/round
Accessory:
3-5 rounds (2:00 rest/round) -
Max distance handstand walk or :30 alt shoulder tap from handstand