Monday, November 1
Warm-up: 3 rounds - 3 muscle cleans + 3 front squats + 3 strict press w/empty barbell + 10 alt toe touches from plank + 5 scorpion stretches/side
Strength:
Every :90 for 8 rounds, complete the following barbell complex (build in weight if possible, ending no heavier than 155/105) -
1 clean + 1 thruster + 2 push jerk (or 1 cluster + 2 push jerk)
WOD:
10 rounds for time -
10 alt DB snatches (50/35 or 40/20)
10 single DB push press (50/35 or 40/20)
5 burpees over DB
*Push press = 5/side
Accessory (optional):
DB scaption raise - 3x12-15 (light DB’s)
Tuesday, November 2
Warm-up: In 10:00, build to your working weight for back squats; in between lifts, get 10 banded banded over rows + 10 banded pull-aparts
Strength:
8:00 EMOM -
1st: Max effort sits-ups (scale up to GHD or weighted sit-ups)
2nd: Rest
WOD:
For quality -
21-15-9
Back squats (bodyweight)
Strict pull-ups
*Scaled weight suggestions - 135/95 or 95/65; scale pull-ups to difficult ring rows w/:02 concentric tempo
Accessory (optional):
Accumulate 2:00 Sorensen hold or Superman hold
Wednesday, November 3
Warm-up: 3 rounds - :30 figure 4 stretch + :30 banded side steps + :30 mountain climbers + :30 quad stretch/side
Strength:
In 10:00, work go get 3-4 sets of max effort push-ups, your choice (handstand push-ups, pike push-ups, deficit push-ups, hand release push-ups, etc)
*Rest :90-2:00 between sets; try to match reps each time
WOD:
20:00 EMOM for calories -
1st: 30 double unders or 60 singles
2nd: 15 Russian KB swings (70/53 or 53/35)
3rd: Max bike calories
5th: Rest
Accessory (optional):
3x10 Maltese presses
Thursday, November 4
Warm-up: 10:00 AMRAP @ steady pace - 10 pass throughs + 5 muscle snatches + 10 banded good mornings + 5 OHS + :30 easy row, bike, or ski
Strength:
In 10:00, work to complete the following power or squat snatch sequence, building in weight each set if possible -
5-4-3-2-1
WOD:
4:00 AMRAP -
5 toes-to-bar
5 hang power snatches (115/75)
2:00 rest
4:00 AMRAP -
10 toes-to-bar
10 hang power snatches (95/65)
2:00 rest
4:00 AMRAP -
15 toes-to-bar
15 hang power snatches (75/55)
*Scale toes-to-bar to knees-to-elbow or v-ups; scale weight as needed
Accessory (optional):
3x12/side - side plank w/hip drop, weighted if possible (hold DB at waist)
Friday, November 5
Warm-up: 2 rounds - :30 elevated pigeon stretch/side + 20 m walking lunges + :30 jumping jacks + 10 reverse Samson’s
Strength:
In 12:00, work to complete 3-4 sets of the following -
6-8 single leg KB deadlift/side
8-10 split stance KB goblet squats/side (deficit if possible)
WOD:
For time -
10-20-30-20-10
Wall balls
200 m run after each round
*Can you go unbroken on the wall balls?
Accessory (optional):
3x5 prone swimmers
Saturday, November 6
Warm-up: In 10:00, build bench press weight towards 60% bodyweight; in between sets, get 5 inch worms w/push-ups + :30 runners lunge/side + 5 ring rows
Strength:
In 12:00, work to complete 3 rounds of the following -
10 bench press @ 60% bodyweight
10 dips
WOD:
“Cindy”
20:00 AMRAP -
5 pull-ups
10 push-ups
15 air squats
*Good times for Cindy - Beginner 11-12 rounds; intermediate 13-17 rounds; advanced 19-22 rounds; elite 24+ rounds
Accessory (optional):
Wall twist - Accumulate :60/side