Monday, November 7
Warm-up: 10-8-6-4-2 muscle clean + front squat (empty barbell) + banded good mornings + banded rows + plank-ups
Strength:
15:00 EMOM -
1st: 1-3 squat cleans, building slightly heavier than you plan to lift in WOD
2nd: Max unbroken strict pull-ups or challenging lat pull-downs (1 set)
3rd: Rest
WOD:
12:00 AMRAP -
3 squat cleans (135/95 or 95/65)
6 toes-to-bar, knees-to-elbow, or v-ups
9 air squats
Accessory:
Accumulate 1:00/side side plank rotations https://youtu.be/OMc5f_JUDUU
Tuesday, November 8
Warm-up: 5-4-3-2-1 bench press (empty barbell) + banded forward raises + banded pull-aparts; :30 chest opening stretch after each round
WOD:
On a 30:00 running clock, complete the following @ steady pace -
18 bench press (95/65 or 65/35)
400 meter run
15 bench press (135/95 or 105/75 or 75/45)
400 meter run
12 bench press (165/115 or 135/95 or 85/55)
400 meter run
9 bench press (185/125 or 155/105 or 95/65)
400 meter run
6 bench press (195/135 or 175/115 or 105/75)
400 meter run
3 bench press (215/145 or 185/125 or 115/85)
5:00 rest
50 push-ups for time (Rx+ plate deficit, 45/25)
Score is 1) total lbs lifted 2) time for push-ups
Accessory:
Accumulate 15-20 reps - prone Y T W’s https://youtu.be/QdGTI4Lshg4
Wednesday, November 9
Warm-up: 3 rounds - 15 banded lat pull-downs + :30 plank + 10 alt thoracic rotations from squat + :30 seal stretch + 10 alt step-ups
Strength:
In 15:00, complete the following core circuit for 3 rounds (:60 rest between rounds) -
30 Russian twists, moderate weight
30 mountain climbers (:01 pause at knee to elbow)
30 straight leg sit-ups, moderate weight optional
WOD:
For time -
60 double unders or 120 singles
50 wall balls (20/14 or 14/10)
40 box jump-overs or box step-overs (30/24 in or 24/20 in)
30 burpees or no push-up burpees
20 bar muscle-ups, pull-ups, or ring rows
Accessory:
Accumulate 1:00/side banded rotational punch https://youtu.be/V4MOnYJDqLM
Thursday, November 10
Warm-up: 2 rounds - 8 banded single leg RDL/side https://youtu.be/JJx_4M9BNg4 + 8 dual DB snatch (light) + :30 hip opener with KB/side https://youtu.be/iN4VsXkD9QQ
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
6 single leg deadlifts/side (50/35 or 35/20)
12 alt renegade rows (2 @ 50/35 or 35/20)
24 KB swings (54/35 or 35/20)
WOD: (18:00)
For time -
10/7 cal bike
10-9-8-7-6-5-4-3-2-1
Dual DB snatch (2 @ 50/35 or 35/20) https://youtu.be/vBKQCKEGdPw
*Bike calories remain the same each round
Accessory:
Accumulate 1:00 prone shoulder stretch/side https://youtu.be/2ZGgqR_kUck
Friday, November 11
Warm-up: 5-4-3-2-1 muscle cleans + split squats/side (empty barbell) + groiners/side + inch worms with push-up
Strength:
Every 2:00 for 6 rounds (12:00), building in weight each round if possible -
6 split squats/side
*Complete both sides in every 2:00 interval
WOD:
16:00 EMOM (4 rounds) for max reps -
:60 HSPU, or any push-up variation
:60 hang power cleans (95/65 or 65/35)
:60 front rack lunges (95/65 or 65/35)
:60 rest
Accessory:
Accumulate 2:00 Sorenson hold, weighted if possible
Saturday, November 12
Warm-up: In 10:00, warm up for gymnastics skill of choice; between warm-up movements, get :30 jump rope + 10 pass throughs
Strength:
Every :90 for 8 rounds (12:00) -
:30-:45 work on gymnastics skill(s) of choice
WOD:
5 rounds for quality -
250 meter row (goal = sub :45/:52 or :52/:60)
50 double unders or 100 singles, unbroken
*If you don’t hit your target row pace or trip up on your jump rope, re-start that movement
Accessory:
Accumulate 3:00 plank, weighted if possible