Monday, November 8
Warm-up: 2 rounds - :60 easy bike + :30 quad stretch/side + 5 front squats + 5 OHS w/empty barbell + :30 banded side steps
Strength:
In 16:00, get 3 sets of 14-16 dual DB lunges (hold DB’s at your side); between sets, get some lifts to warm up for your barbell WOD weight
WOD:
14:00 EMOM -
1st: 2 cleans + 3 front squats
2nd: 2 snatches + 3 OHS
*Barbell weight 135/95; scale as needed
Accessory (optional):
1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side
Tuesday, November 9
Warm-up: 2 rounds - 10 pass throughs + 10 bootstrappers + :30 runners lunge/side + :30 handstand hold or plank + 5 swimmers
Strength:
Every :90 for 4 rounds -
1st: :45 handstand work of choice, or challenging plank
2nd: Max effort strict pull-ups, :03 eccentric tempo
WOD:
21:00 row or ski
-At mins 3,9, and 15 - 50 air squats
-At mins 6,12, and 18 - 50 mountain climbers
*Score is total distance in meters; scale double unders to 100 singles
Accessory (optional):
Accumulate 2:00 passive bar hang - during this movement, focus on letting the weight of your hips and body relax and drift toward the floor
Wednesday, November 10
Warm-up: In 10:00, work toward 85% 1RM bench press; between warm up sets, get :30 chest opening stretch + 10 banded pull-aparts
Strength:
In 14:00, work to complete the following -
5-4-3-2-1
Bench press @ 85% 1RM
Ring dips
*Scale ring dips to 10-8-6-4-2 dips from box
WOD:
For time -
800-600-400-200
Meter run
30-24-18-12
Calorie bike
10-10-10-10
Burpees
Accessory (optional):
3x10-20 supine hamstring curls w/med ball
Thursday, November 11
Warm-up: 3 rounds - 10 RDL’s + 5 muscle cleans w/empty barbell + 10 step-ups + 5 inch worms w/push-up
Strength:
15:00 EMOM -
1st: 1 deadlift + 1 hang power clean (building to WOD weight)
2nd: :60 single leg v-ups for quality
3rd: Rest
WOD:
For time -
20 deadlift
20 hang power cleans
20 box jumps
2:00 rest
10 deadlift
10 hang power cleans
10 box jumps
*Barbell weight - 155/105 or 135/95 or 95/65; weight should be challenging
Accessory (optional):
Accumulate 100 plank marches + 100 shoulder taps from plank
Friday, November 12
Warm-up: 10:00 AMRAP @ steady pace - :30 wall sit + 10 banded good mornings + 5 push-ups + 5 ring rows + :30 high knees
Strength:
In 12:00, work to complete 3 sets of the following -
8-10 3 ¼ goblet squats
10-12 1-arm KB swings/side
WOD:
For quality -
8-6-4-2 - Muscle-ups or pull-ups
8-6-4-2 - Handstand push-ups (or any push-up variation)
80-60-40-20 - Sit-ups
80-60-40-20 - Double unders or singles
Accessory (optional):
Accumulate 1:00 wall twist stretch/side
Saturday, November 13
Warm-up: 2 rounds - 500 m easy row + :60 easy bike + 10 snatch balances w/pvc
Strength:
12:00 EMOM -
1st: 3 snatches + 3 overhead squats (start w/empty bar and build)
2nd: 12-15 barbell hip thrusts
3rd: Rest
WOD:
For time -
“Randy”
75 power snatches (75/55)
*Good times for “Randy” - Beginner 9-15 mins; intermediate 6-8 mins; advanced 4-6 mins; elite < 4 mins;
** Scale as needed (e.g., 50 power snatches @ 65/45)
Accessory (optional):
Accumulate 1:00 side plank rotations/side + 60 Russian twists w/wall ball