Monday, 11/30 - Saturday, 12/5

Monday, 11/30

Warm up: 3 rounds - 10 bootstrappers + 4 back squats + 5 burpee broad jumps + 10 scap pull-ups + 10 kip swings 

Strength: 

In 14:00, complete the following:

6x4 Back squats, with :03 pause at the bottom (moderate weight, or 65-70% 1RM) 

WOD: 

For Time: 

50 Wall balls

40 Toes-to bar

30 Cal row 

20 Burpees over rower 

10 Bar muscle ups or chest-to-bar pull-ups, or 20 pull-ups or ring rows 

Accessory (optional): 

Max effort plank, unbroken (try to beat time from last week)

Tuesday, 12/1

Warm up: 3 rounds - 15 banded lat pull-downs + 5 cleans pulls + 5 cleans high pulls + 5 muscle cleans + 10 sit-ups 

Strength: 

In 14:00, build to a heavy power clean and jerk single, or stay light and work on form 

*Complete 10 v-ups between lifts 

**If staying light, turn this into an EMOM of 1) 3-5 clean and press 2) 10 v-ups 

WOD: 

10:00 AMRAP: 

2 Hang power cleans (135/95 or 95/65)

2 HSPU

4 Hang power cleans 

4 HSPU

*Continue pattern until time 

Accessory (optional): 

Accumulate 50 anti-rotational banded presses/side

Wednesday, 12/2

Warm up:  3 rounds - :30 banded side steps + 5 inch worms w/push-up + 30 single unders + 10 alt reverse Samson’s 

Strength: 

12:00 EMOM: 

1st: 8 alt renegade rows 

2nd: :30 weighted flutter kicks 

WOD: 

4 rounds for time: 

21 Double unders, or 42 singles 

15 Deadlifts (225/155) 

9 Bike calories 

Accessory (optional): 

Accumulate 50 rotational banded punches/side 

Thursday, 12/3

Warm up: 3 rounds - 10 pvc pass throughs + 10 jumping squats + 10 pvc around the worlds + 5 muscle snatches + 4 OH alt lunges 

Strength: 

In 14:00, work to complete 4-5 rounds of the following: 

5 Front squats (moderate weight or 65% 1RM) 

5 Strict toes-to-bar or leg raises 

WOD: 

From 0-5 min-

800 Meter row or ski 

Max power snatches 

2:00 rest

From 7-11 min-

600 Meter row or ski 

Max overhead squats 

2:00 rest

From 13-16 min-

400 Meter row or ski 

Max front rack reverse lunges 

*All barbell movements 95/65

Accessory: 

Accumulate 30 DB external rotations/side 

Friday, 12/4

Warm up: 5 rounds - 5 bench press (build toward 60% 1RM) + :30 chest opening stretch + :30 t-spine stretch + 5 hand release push-ups 

Strength: 

Every :90 for 5 rounds: 

1st: 3-5 bench press, building each round if possible 

2nd: :45 banded glute bridges 

WOD: 

For time: 

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

Strict pull-ups 

20-18-16-14-12-10-8-6-4-2

Push-ups 

30-27-24-21-18-15-12-9-6-3

Kettlebell swings 

Accessory (optional): 

2:00 pigeon stretch/side 

Saturday, 12/5

Warm up: 3 rounds - 10 kipping knees to elbow + 5 thrusters w/light DBs + 5 burpee broad jumps + 20 alt step-ups 

Strength: 

10:00 EMOM: 

1st: :30 weighted plank 

2nd: 40 m uneven Farmers carry 

WOD: 

For total time: 

30 Thrusters (95/65 or 75/45) 

20 Toes-to-bar 

10 Box jump overs

2:00 Rest

30 Toes-to-bar

20 Box jump overs

10 Thrusters 

2:00 Rest 

30 Box jump overs

20 Thrusters 

10 Toes-to-bar 

Accessory (optional): 

Accumulate a 2:00 weighted wall sit 

Monday, November 23-Saturday, November 28

Happy Thanksgiving!  🦃🍁 

Monday, November 23 

Warm up: 3 rounds for quality - 10 reverse Samson’s w/:01 pause at bottom + 5 inch worms + 10 Alternating Cossack squats + 15 pass throughs 

Strength: 

15-12-9

Calorie row

Calorie bike

Calorie ski 

*Pay attention to Calories/hour on rower and skier, and RPMs on bike - find a challenging pace that you can maintain.  For example, you may find 800 calories/hour challenging on the rower and skier and 200 RPMs challenging on the bike.  Fight to keep it  there each round.

WOD: 

Complete as many rounds as you can in 20:00, working at 70% effort- 

20 Goblet squats (35/53)

10 Push-ups 

20 Goblet lunges (35/53) 

10 Pull-ups

Accessory: 

Max effort plank, unbroken 

Tuesday, November 24

Warm up: 3 rounds - 5 muscle cleans + 5 burpee broad jumps + 10 m alt quad stretch + :30 high knees 

Strength: 

12:00 EMOM: 

1st: 5 Tall cleans (light weight) - quick turnover w/high elbows 

2nd: :40 Box jumps w/soft landing 

WOD:

From 0-5:00

800 Meter run 

Max v-ups or sit-ups 

Rest 2:00

From 7-11:00

600 Meter run 

Max burpees 

Rest 2:00

From 13-16:00

400 Meter run 

Max double unders or singles 

Accessory: 

Accumulate a total of 30 single leg glute bridges/side 

Wednesday, November 25

Warm up: 3 rounds for quality - :30 hamstring stretch + 12 banded good mornings + 10 alt lateral skates + :30 Superman hold 

Strength: 

Every :90 for 4 rounds: 

1st: 8-10 Romanian DB deadlifts, 3131 tempo (moderate weight) 

2nd: :30 lateral hops over DBs 

WOD: 

45 KB swings (53/70)

400 Meter row 

35 KB swings 

800 Meter row 

25 KB swings 

1200 Meter row 

15 KB swings 

Accessory: 

30 GHD hip extensions, or quadruped hip extensions/side 

Thursday, November 26

Happy Thanksgiving!  🦃🍁 

8:30am group training 

Friday, November 27

Warm up: 3 rounds - 10 plank rotations/side + 5 muscle cleans + 5 muscle snatches + :30 handstand hold or plank

Strength: 

In 14:00, Complete 4-5 rounds of the following, at a very steady pace: 

5 touch-and-go snatches, light to moderate weight 

7 Handstand push-ups, pike push-ups, or hand release push-ups 

WOD: 

For time: 

50 Sit-ups 

20 Power cleans (95/135 or 65/95) 

25 Calorie bike

40 Sit-ups 

15 Power cleans 

20 Cal bike 

30 Sit-ups 

10 Power cleans 

15 Cal bike 

Accessory: 

Accumulate 30 plank-ups 

Saturday, November 28

Warm up: 3 rounds - :30 banded side steps + :30 banded glute bridges + 10 single leg v-ups + 10 tuck-ups + 5 back squats w/empty barbell (adding weight each round) 

Strength: 

In 14:00, work to complete the following sequence: 

11-9-7-5-3-1

Back squats, adding weight each round if possible 

WOD: 

6 Rounds for time: 

25 Wall balls 

10 Toes-to-bar or knees-to-elbow 

Accessory: 

Tabata Russian twists - weight optional 

November 16-21

Monday, November 16

Warm up: 3 rounds - 5 Sotts press w/empty barbell or pvc + 10 pass throughs + :30 plank marches + 12 lateral hops over barbell 

Strength: 

12:00 EMOM: 

1st: 3 tall snatches, start w/empty bar, add a little weight each round (stay light) 

2nd: :40 smooth double unders or single unders - focus on high, steady jump + wrist movement only 

WOD: 

For time:

15-12-9 

Toes to bar or knees to elbow 

Calorie row, bike, or ski 

2:00 rest 

12-9-6

Overhead squats (75/105) 

Burpees over bar 

Accessory (optional): 

Accumulate 50 banded bent over rows 

Tuesday, November 17 

Warm up: 3 rounds - 10 barbell good mornings + 5 inch worms w/push up + :30 t-spine stretch + :20 handstand hold, plank w/feet elevated, or traditional plank 

Strength: 

In 14:00, build to a tough touch-and-go Deadlift triple (try to hit about 75% 1RM)

WOD: 

10 Rounds for time: 

8 Alt DB snatch (35/50)

6 Handstand push-ups, pike push-ups, or hand release push-ups 

4 Strict pull-ups 

Accessory: 

Accumulate 2:00 side plank rotations/side 

Wednesday, November 18

Warm up: 3 rounds - 20 m walking lunges + 20 m quad stretch + 10 bootstrappers + :30 mountain climbers + :30 hollow hold

Strength: 

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

10-8-6-4-2 splits stance squats/side (back rack)

:30 v-ups or tuck-ups between each round (for quality) 

*Add weight to squats each round if possible 

WOD: 

3 rounds for max reps: 

3:00 AMRAP: 

10 Squat cleans (75/115) 

10 Box jump overs or step overs 

:60 Rest between each AMRAP

Accessory: 

Accumulate 30 supine hamstring curls w/med ball 

Thursday, November 19

Warm up: 3 rounds - :30 banded side steps + 12 banded punches/side + 15 banded pull aparts + 10 M death march w/light DB’s + 10 Alt reverse Samson’s 

Strength: 

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

12 KB bent over rows (6/side), 3131 tempo

100 Meter 1-arm Farmer’s carry 

WOD:

3 Rounds for time: 

400 Meter run

15 Ball slams (20/30)

12 1-arm KB push jerk (6/side - 35/53) 

9 Kipping pull-ups

Accessory: 

Accumulate 50 banded lat pull-downs or 30 cable pull downs, a little heavier than last week 

Friday, November 20

Warm up: 3 rounds - :30 chest opening stretch + 5 bench press (adding weight each round) + :30 jumping jacks + 12 plank pull throughs 

Strength: 

Every :90 for 5 rounds: 

1st: 5 Bench press @ 65% 1RM (go for speed on these) 

2nd: :40 Hollow hold

WOD:

15:00 AMRAP: 

12/15 Calorie bike 

20 Wall balls 

25 Double unders or 50 singles 

Accessory (optional): 

Accumulate 40 DB or plate skull crushers 

Saturday, November 21

Warm up: 3 rounds - 10 calories + :30 hamstring stretch + :30 pigeon stretch + :30 flutter kicks + 20 m high knees 

WOD: 

“Hansen” 

5 Rounds for time: 

30 KB swings 

30 Burpees 

30 Sit-ups 

Accessory: 

Accumulate 2:00 weighted Sorensen hold or Superman hold 

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