Monday, November 2
Warm up: 3 rounds - 5 muscle cleans + 3 front squats w/empty bar, :03 pause @bottom (elbows high, chest up) + 20 shoulder taps + 10 groiners
Strength:
In 14:00, work to complete the following sequence, building in weight each round if possible:
5-3-3-2-2-2-1-1-1-1
Squat cleans
WOD:
For Time:
5-10-15-20-15-10-5
Sit-ups
Back squats (110/155)
Double unders (or 10-20-30-40-30-20-10 singles)
*Can do GHD sit-ups if used to volume
Accessory (optional):
50 Banded quadruped hip extensions/side
Tuesday, November 3
Warm up: 3 rounds - 10 pass throughs + :30 handstand hold or plank + 5 snatch grip deadlift w/empty bar + 5 snatch pulls + 5 snatch high pulls + 3 muscle snatches
Strength:
Every :90 for 4 rounds:
1st: 1 Strict press + 2 push press + 1 push jerk or split jerk (build in weight)
2nd: :45 Kipping toes-to-bar or knees-to-elbow
WOD:
For time:
Buy-in: 30 Handstand push-ups or pike push-ups or hand release push-ups
Directly into:
30 Calorie row
12 Power snatch (no heavier than 85/115)
30 Calorie row
10 Power snatch
30 Calorie row
8 Power snatch
*Feel free to use DBs for alt single arm snatch if you prefer, just double the number
Accessory (optional):
Accumulate 30 banded shoulder internal rotations/side
Accumulate 30 banded shoulder external rotations/side
Wednesday, November 4
Warm up: 3 rounds - 10 reverse Samson’s + 20 Russian twists w/wall ball + :30 v-sit with wall ball press + 10 woodchoppers/side w/wall ball + 5 clusters w/wall ball
Strength:
12:00 EMOM:
1st: 4 strict pull-ups, :01 pause with chin over bar
2nd: :30 hollow rocks or hollow hold
WOD:
Every 2:00 for 3 rounds
10 Burpees over bar
10 Power cleans
At 6:00 mark, for time:
30 Burpees over bar
30 Power cleans
*Weight: 95/135 or 65/95
Accessory (optional):
Accumulate 50 weighted side bends/side
Accumulate 30 side plank w/hip drop/side
Thursday, November 5
Warm up: 3 rounds - 12 banded good mornings + 12 banded pull aparts + 10 sumo KB deadlifts + :30 banded side steps + :30 pigeon stretch/side
Strength:
Deadlift - in 15:00, build to a set of 5 moderately heavy (or 80% 1RM) touch-and-go deadlifts
WOD:
16:00 AMRAP:
10-10-10-10
KB swings
Cal bike
3-6-9-12…
Thrusters (65/95)
*KB swings and cals remain the same. Continue to add 3 thrusters each round
Accessory (optional):
Accumulate 2:00 Superman hold
Friday, November 6
Warm up: 3 rounds - 10 plank ups + 10 pass throughs + 10 around the worlds/side + 20 m walking lunges + :30 high knees
Strength:
12:00 EMOM:
1st: 8 DB floor press
2nd: 40 Double unders
3rd: :30 ski sprint (try to match calories each round
WOD:
20:00 AMRAP:
400 Meter run
30 DB or KB walking lunges
20 Hand release push-ups
5 Muscle-ups or 10 pull-ups or ring rows (as horizontal as possible)
Accessory (optional):
Accumulate 200 flutter kicks
Saturday, November 7
Warm up: 3 rounds - 15 banded forward raises + 10 high quality kip swings + :30 wall sit + 10 m walking quad stretch + 20 m Spider-Man stretch
Strength:
In 14:00, work to complete 4 rounds of the following:
20 Alternating 1-arm clean and jerk (35/50)
10 Alternating renegade rows
*Rest :60 between sets
WOD:
For time:
10-9-8-7-6-5-4-3-2-1
Front squats (95/135) or DB squats
20-18-16-14-12-10-8-6-4-2
Toes-to-bar or knees-to-elbow
Accessory (optional):
Accumulate 75 hollow rocks