November 9-14

Monday, November 9 

Warm up: 3 rounds - 5 clean grip deadlifts + 3 power cleans w/:03 pause above knees + 10 Pendlay rows + 20 banded lat pull-downs

Strength: 

In 14:00, work to a tough Power Clean single 

*Between lifts, complete a :30 barbell plank 

WOD: 

5 Rounds for time: 

200 Meter run 

10 Burpees over bar 

5 Power cleans (115/155 or 95/135)

*The intended stimulus is heavy power cleans under fatigue, so challenge yourself a bit on the weight

Accessory (optional): 

Complete 30 renegade rows 

Tuesday, November 10

Warm up: 3 rounds - :30 pigeon stretch/side + 15 banded good mornings + 20 m alt Samson stretch + :30 banded glute bridge hold 

Strength: 

Every :90 for 4 rounds: 

1st: 8-10 seated DB press, moderate weight (complete all reps unbroken) 

2nd: :45 weighted, straight leg sit-ups (single DB) 

WOD:

4 rounds: 

3:00 on/1:00 off

15 Pull-ups 

20 Russian KB swings (53/70 or 35/53)

AMRAP goblet squats 

*Score is total number of goblet squats 

Accessory (optional): 

Accumulate 2:00 dual DB OH hold (ribs down, push pelvis to neutral position) 

Wednesday, November 11

Warm up: 3 rounds - 12 alt rotational ball slams (6/side) + 2 Turkish get-ups/side (light weight) + 5 bench press (empty barbell) + 10 KB deadlifts + 5 v-ups 

Strength: 

In 14:00, complete the following at a steady pace: 

Bench press - complete 5x3 @80% 1RM 

Then, complete 20 bench press @65% 1RM

WOD: 

16:00 AMRAP: 

20 Double unders or 40 singles 

9 Deadlift (155/225) 

6 Toes to bar or knees to elbow 

3 Handstand push-ups or hand release push-ups 

Accessory (optional): 

Accumulate 50 dips off box or bench, or 30 single DB OH tricep extensions 

Thursday, November 12

Warm up: 3 rounds - 5 snatch-grip deadlifts + 3 snatch pulls + 3 snatch high pulls + 2 muscle snatches + 1 OHS + 15 pass throughs 

Strength: 

In 15:00, complete the following sequence, building in weight each round: 

5-3-3-2-2-2-1-1-1-1

Power snatch or squat snatch, athlete’s choice 

WOD: 

4 rounds for time: 

20 Alt DB snatch 

12/15 Calorie bike 

10 Box jumps or step ups 

Accessory (optional): 

Accumulate 30 barbell bicep curls (35/45)

Friday, November 13

Warm up: 3 rounds - 5 v-ups + + :30 wall sit + 20 m Spider-Man stretch + 20 Russian twists + 5 inch worms w/push up 

Strength: 

12:00 EMOM: 

1st: :30 Push-ups for quality 

2nd: :30 Burpees 

WOD: 

For time: 

21-18-15-12-9-6-3

Wall balls 

Hang squat cleans (65/95)

Accessory (optional): 

Accumulate 30-50 prone hamstring curls w/med ball (keep hips high, draw heels in)

Saturday, November 14 

Warm up: 3 rounds - 5 presses from split jerk stance + 20 banded punches/side + 15 banded pull-aparts + 10 scap pull-ups 

Strength: In 12:00, complete the following jerk sequence, adding weight each round if possible: 

5 Push jerk @60% jerk 1RM

3 Push jerk @70% 1RM

1 Split jerk @75% split jerk 1RM

1 Split jerk @80% 1RM

1 Split jerk @85% 1RM

*If staying light/moderate, complete 3 push jerks every :60-:90

WOD: 

18:00 EMOM: 

1st: 6 strict pull ups 

2nd: 12 Front rack lunges (95/135)

3rd: :45 Double unders 

Accessory (optional): 

Accumulate a 2:00 Sorensen hold, weighted if possible 

November 2-7

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 

October 26-31

Monday, October 26

Warm up: 3 rounds - :30 plank + 20 m toy soldiers + 10 m death march w/light DBs + :30 squat hold + 10 pass throughs 

Strength: 

12:00 EMOM:

1st: 1 Dual KB clean + 2 dual KB push press + 2 dual KB split stance squats/side (front rack)

2nd: :30 Hollow hold, weighted if possible 

3rd: 100 m sprint, or 10 calorie row, bike, or ski sprint 

WOD: 

5:00 AMRAP, for 3 rounds: 

4 Front squats (75/115)

8 Toes to bar or knees to elbow 

12 Sit-ups 

*Rest 1:00 between rounds.  Restart AMRAP after each cycle. 

** Feel free to use DBs or KBs for squats if you prefer 

Accessory (optional): 

Accumulate 2:00 KB front rack hold 

Tuesday, October 27

Warm up: 3 rounds - 10 banded punches/side + :30 Superman hold + 10 suitcase deadlifts/side + :30 pigeon stretch/side 

Strength: 

Every :90 for 4 rounds: 

1st: 5 strict pull-ups or ring rows (as horizontal as you can get), w/ :03 eccentric descent 

2nd: 5 1-arm bent over rows/side, 3131 tempo 

WOD: 

6 rounds for time

21 Double unders or 42 singles 

15 Box jumps or steps ups 

9 Deadlifts (155/225)

Accessory (optional):

2 rounds, for quality - 30 hollow rocks + 20 v-ups (:60 rest between rounds) 

Wednesday, October 28

Warm up: 3 rounds - 5 muscle snatches with pvc or empty bar + :30 OH barbell hold + 10 m walking lunges + 10 m inch worms + 10 around the worlds/side 

Strength: 

In 14:00, work to complete 5 rounds of the following: 

4 Hang power snatch + 6 OH reverse lunges (start light; build each round if possible)*

12 Cal row, moderate pace, focus on form; pretend you are threading a needle, sit up tall

*You can choose to do 8 alternating DB snatches + 6 1-arm DB OH lunges/side instead

WOD: 

For time: 

9-18-27-18-9

Thrusters (55/75)

Push-ups (go for quality - chest to ground, thighs off)

*Use DBs for thrusters if you prefer 

Accessory (optional):

Accumulate 75 banded tricep pulls 

Thursday, October 29

Warm up: 3 rounds - 10 side plank w/hip drop/side + 15 banded pull aparts + 20 banded glute bridges + 10 plank ups 

Strength: 

In 12:00, work to complete 4 rounds of the following: 

9 Ring dips, 9 dips off GHD, or 18 dips from box or bench 

12 Alternating renegade rows 

15 barbell glute bridges (65/95) 

WOD: 

“Demetrius”

20-16-12-8-4

Bench press (105/155)

Calorie row or ski 

Accessory (optional):

Accumulate 100 Russian twists w/wall ball 

Friday, October 30

Warm up: 3 rounds - 5 muscle cleans + 10 Bootstrappers + 20 alternating step ups + 10 kip swings 

Strength: 

Every :90 for 4 rounds: 

1st: 1 Power clean + 1 hang power clean + 1 high hang power clean + 1 jerk (build in weight each round if possible)

2nd: :45 easy bike 

Partner WOD: 

14 rounds for time (7 rounds/person; you go, I go): 

Partner A: 

15 KB swings 

10 Pull-ups 

5 Power cleans (95/135)

Partner B: 

Complete 20 double unders, or 40 singles, while partner A works, and then rest the remainder of time

Accessory (optional):

Accumulate 50-75 banded lat pull-downs 

Saturday, October 31

Warm up: 3 rounds - 10 m reverse Samson + 10 m Spider-Man stretch + 20 m high knees + 15 banded good mornings 

Strength: 

In 14:00: 

Deadlift - Build to set of 3, heavier than you plan to do for WOD 

WOD: 

For time: 

100 Calorie row 

80 Wall balls 

60 Toes to bar or knees to elbow 

40 Burpees over bar 

20 Deadlifts (155/225)

Accessory (optional):

Accumulate 2:00 side plank/side, weighted if possible 

HAPPY 🎃 👻 HALLOWEEN!! 

October 19-23

Monday, October 19

Warm up: 3 rounds - 5 muscle cleans + 5 thrusters (empty barbell) + 10 walking Samson stretches + 10 alt quad stretches + 15 anti-rotation banded presses from rig 

Strength: 

In 14:00, build to moderate/heavy complex: 

6 Thrusters + 4 alt lunges + 2 front squats 

WOD: 

16:00 EMOM (4 rounds):

1st: 10/12 Calorie bike 

2nd: 50 Double unders or 100 singles

3rd: Max reps toes-to-bar, knees to elbow, or v-ups 

4th: Rest 

*Score is total number of ttb or kte reps 

**Modify as needed to complete all reps in :60 timeframe 

Accessory (optional): 

2 rounds - 30 Woodchoppers/side w/wall ball, directly into 30 Russian twists w/wall ball 

Tuesday, October 20

Warm up: 3 rounds - 5 strict press w/empty bar + 10 pass throughs + 10 ring rows + 10 jumping squats + :30 hamstring stretch 

Strength: 

In 15:00, work to complete the following: 

10-8-6-4-2 

Strict press (build in weight each round if possible) 

3-3-3-3-3 

Strict pull-ups w/:05 to :10 chin-over-bar hold each time 

WOD: 

12:00 AMRAP: 

5 Hang squat cleans (65/95)

5 Push press (65/95)

5 Pull-ups 

Accessory (optional): 

200 m uneven carry (1KB in front rack, 1 in Farmer’s carry), switch arms as needed 

Wednesday, October 21

Warm up:  3 rounds - 20 banded lat pull downs + 20 banded tricep pulls + 9 push-ups (3 narrow, 3 normal, 3 wide) + 20 m bear crawl + 20 m high knees 

Strength: 

Every 2:30 for 5 rounds: 

5 Deadlifts around 50-60% 1RM, :03 eccentric tempo 

10 Handstand push-ups

*Complete both exercises in 2:30 timeframe 

**Modify HSPU with pike push-ups or a :30 HS hold or :30 plank w/feet elevated 

WOD: 

For Time: 

500 Meter row 

50 Box jumps 

40 Push-ups 

30 Burpees over rower 

Accessory (optional): 

Complete 30 rotational med ball wall slams/side 

Thursday, October 22

Warm up: 3 rounds - :30 banded side steps + :30 pigeon pose/side + 5 inch worms + 10 banded good mornings 

Strength: 

In 14:00, work to complete: 

4x10 Barbell good-mornings - stay fairly light, but build a little each round if possible 

Then, move into:

2x15 back squat @ 55-65% 1RM

WOD: 

For time: 

18-15-12-9-6

Front squats (95/135) 

25-25-25-25-25 

Sit-ups 

*GHD sit-ups if used to volume 

Accessory (optional): 

Accumulate 50 barbell glute raises 

Friday, October 23

Warm up: 3 rounds - :30 t-spine stretch + 20 shoulder taps from plank + 5 muscle snatches + 5 drop snatches w/empty bar or pvc 

Strength: 

Every :90 for 5 rounds: 

1st: :45 Pull-up work (e.g., horizontal ring rows, butterfly kipping, s-kipping, etc.) 

2nd: :45 weighted plank (25/45)

WOD: 

“Randy”

For Time: 

75 Power snatches (55/75)

*Work-out should take no longer than 15:00

Accessory (optional): 

Accumulate 50 alt bicep curls + 50 lat pull-downs 

Saturday, October 24

Warm-up: 3 rounds - 20 m toy soldiers + 20 m butt kicks + :30 handstand hold + 5 muscle cleans 

Strength: 

In 14:00, work to a moderate/heavy complex: 

1 Power clean + 1 hang power clean + 1 high hang power clean 

WOD: 

16:00 AMRAP: 

400 Meter run 

20 Russian KB swings (35/53)

2 Handstand push-ups

*Add 2 HSPU each round 

**Pike push-ups from box or HRPU to scale

Accessory (optional): 

Tabata set (:20 on, :10 rest for 8 rounds in 4:00)

Alternate between plank and mountain climbers 

October 12-16

Monday, October 12

Warm-up: 3 rounds - 10 chest passes w/wall ball + 5 muscle cleans w/press (empty bar) + 5 muscle snatches (empty bar) + :30 chest opening stretch

Strength: 

In 15:00, work to complete the following sequence: 

10-9-8-7-6-5-4-3-2-1

Bench press, building each round if possible 

*:30 hollow rocks between rounds 

WOD:

For Time: 

30 Clean and jerks (75/115)

15 Power snatches (75/115)

*Every minute, perform 5 toes-to-bar or knees to elbow

**Start the work-out with toes-to-bar 

Accessory (optional): 

2-3 rounds - 20 banded standing punches/side with rotation 

Tuesday, October 13

Warm-up: 3 rounds - :30 plank + 10 alternating quad stretches (holding for :03) + :30 plank ups + 5 fronts squats w/empty barbell 

Strength:

In 14:00, complete 4-5 sets of the following: 

12/15 Calorie bike 

:30 Banded side steps 

10 Pendlay rows (weight is athlete’s choice)

:30 Banded glute bridges 

WOD: 

3 rounds for time: 

50 Double unders (or 100 singles)

40 Front squats (65/95)

30 V-ups (or alternating single leg v-ups)

20 Alternating lunges (no weight) 

Accessory: 

Accumulate 2:00 Superman hold 

Wednesday, October 14

Warm-up: 3 rounds - 10 banded good mornings + 10 banded pull aparts + 10 bootstrappers + 5 burpee broad jumps 

Strength: 

Every :90 for 4 rounds: 

1st: :45 work on gymnastics skill of choice (e.g., handstand hold, handstand walking, muscle ups, kipping, toes-to-bar, etc)

2nd: :45 Box jumps or step ups (If jumping, continue to focus on soft landing)

WOD: 

18:00 EMOM: 

1st: 10 Touch-and-go deadlifts (155/225)

2nd: 10 Pull-ups 

3rd: 10 Lateral burpees over bar 

*Scale as needed to assure you get at least :10 rest

Accessory: 

Accumulate 30 rotational med ball slams

Thursday, October 15

Warm-up: :60 squat hold with alternating reach + 3 rounds - 20 m high knees + 20 m toy soldiers + 20 m bear crawl

Strength: 

12:00 EMOM: 

1st: :40 Sprint - row, run, bike, or ski, 

2nd: :40 Smooth double unders or single unders.  

WOD: 

“The Chief”

Five 3:00 AMRAPs 

3 Power cleans (95/135)

6 Push-ups 

9 Air squats    

*Rest 1:00 between each round 

Accessory: 

2-3 rounds, try to complete each round unbroken: 

:20 flutter kicks + :20 hollow hold + :20 sit-ups 

Rest between sets 

Friday, October 16

Warm-up: 2 rounds - 20 banded side steps + 8 Cossack squats (no weight) + 10 pass throughs + 10 kip swings + 10 m Samson stretch + 10 m inch worms 

Strength: 

In 15:00, complete 4-5 rounds, for quality, with empty barbell: 

10 Cossack squats (back rack)

10 Overhead squats (3131 tempo)

20 DB seesaw rows (no heavier than 35/50) 

WOD: 

In 2:00, complete: 

8 Thrusters (75/115)

8 Toes-to-bar or knees-to-elbow 

Max calories in remaining time 

*Complete 5 rounds 

**Rest :60 between rounds

Accessory (optional): 

50 weighted side bends/side

Saturday, October 17

Warm-up: 3 rounds - 20 m skip for height + 20 m death march + 1 Turkish get-up with light weight + 5 push-ups + 5 burpees 

Strength: 

In 14:00, complete 5-6 rounds of the following: 

1 Power clean + 1 squat clean (build in weight if possible)

1 Turkish get up/side 

WOD: 

16:00 AMRAP: 

400 Meter run 

20 KB swings 

2 Handstand push-ups 

*Add 2 HSPU each round 

**Pike push-ups from box or HRPU to scale

Accessory (optional): 

Tabata set (:20 on, :10 rest for 8 rounds in 4:00)

Alternate between plank and mountain climbers