Monday, November 15 - Saturday, November 20

Monday, November 15 

Warm-up: 5-4-3-2-1 muscles clean + strict press w/empty bar + push-up to pike; :30 hollow hold between sets 

Strength: 

In 15:00, build to a heavy complex, or stay light/moderate and work on form - 

1 power clean + 1 hang squat clean + 2 split jerk 

WOD:

For time - 

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

Toes-to-bar 

Devil press 

*DB weight - 2@50/35 for competitive athlete, 2@40/20 for fitness athlete 

**scale TTB to KTE or v-ups 

Accessory (optional): 

Accumulate 30 supine snow angels 

https://youtu.be/eL_0MDDQaJE

Tuesday, November 16 

Warm-up: :30 wall twist stretch/side + 5-4-3-2-1 back squats (building toward WOD weight) + pass throughs + bootstrappers + inch worms w/push up

Strength: 

12:00 EMOM for quality - 

1st: 1:00 plank, weighted if possible 

2nd: 25 push-ups 

3rd: Rest 

WOD:

For time - 

18-15-12-9-6-3

Back squats (135/95)

5-10-15-20-25-30

Calorie row, bike, or ski 

Accessory (optional): 

Accumulate 200 flutter kicks (each kick counts as 1 rep) 

Wednesday, November 17 

Warm-up: 2 rounds - :30 quad stretch/side + :30 seated hamstring stretch + :30 pigeon stretch/side + 10 penguin jumps + :60 easy row, bike, or ski 

WOD: 

Every 10:00 for 3 rounds - 

800 meter run 

100 double unders or 200 singles 

20 sit-ups 

*Scale reps as needed to assure some rest each round 

Accessory (optional): 

3x10 pvc prone lifts (make body long, tuck pelvis under so back is not arching, feet remain on ground) 

https://youtu.be/AFWK8sln0k4

Thursday, November 18 

Warm-up: 5-4-3-2-1 snatch balances + jumping squats + kip swings + pass throughs + ring rows; :30 isometric glute bridge b/t sets 

Strength: 

Every 2:00 for 5 sets - 

5 hang power snatches, building in weight if possible

*Set 5, get max reps at final weight (no heavier than 85% 1RM) 

WOD: 

3 rounds for time - 

6 bar muscle-ups or chest to bar pull-ups 

12 push press (95/65) 

18 American KB swings (53/35) 

24 burpees 

30 box jumps 

*Scale BMU/C2B to kipping pull-ups or difficult ring rows; scale box jumps to step-ups 

Accessory (optional): 

Accumulate 3:00 dual KB front rack hold, challenging weight - engage your core

Friday, November 19 

Warm-up: In 10:00, build toward 60% front squat 1RM; between lifts, get 10 reverse Samson’s + :30 handstand hold 

Strength: 

In 12:00, work to complete the following sequence - 

Front squats - 4 sets x 5 reps 

60-65-70-75% 1RM 

WOD: 

Every 4:00 for 5 rounds - 

20 wall balls 

15/12 cal row, bike, or ski 

8 handstand push-ups 

Accessory (optional): 

1:00 figure 4 stretch/side 

Saturday, November 20 

Warm-up:  On a 20:00 running clock, complete the following -  :60 chest opening stretch + :60 banded side steps + 15 banded good mornings; spend the remaining time warming up to the weight you plan to lift below, using 3 separate barbells 

WOD: 

“Linda” 

10-9-8-7-6-5-4-3-2-1, reps for time - 

Deadlift (1 ½ bodyweight) 

Bench press (bodyweight) 

Clean (¾ bodyweight) 

*Scale weight as needed 

**Good times for Linda - beginner 28-32 mins; intermediate 19-25 mins; advanced 14-17 mins; elite < 13 mins

Accessory (optional): 

1:00 banded hamstring stretch + 1:00 box stretch

https://youtu.be/eW-NtP9yF8c

Monday, November 8 - Saturday, November 13

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

https://youtu.be/NYJ48gOhKTo

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 

Monday, November 1 - Saturday, November 6

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) 

https://youtu.be/W6oCYVBnPnY

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 

https://youtu.be/i6nJjwUvrJQ

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) 

https://youtu.be/JKUuOwsDXFs

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 

https://youtu.be/140kmOG_40Y

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 

https://youtu.be/BAamUSaJTXw

Monday, October 25 - Saturday, October 30

Monday, October 25

Warm-up: In 10:00, build to 60% 1RM front squat, or moderate weight; in between warm-up lifts, get 10 reverse Samson’s + 10 banded forward raises

Strength: 

In 15:00, work to complete the following front squat sequence - 

10 @ 60% 1RM 

8 @ 65% 1RM 

8 @ 70% 1RM 

8 @ 75% 1RM

*Between sets, get :30 jump rope for quality 

WOD: 

For time - 

50 double unders 

10 front squats 

21 hang clean and jerks 

50 double unders 

10 front squats 

15 hang clean and jerks 

50 double unders

10 front squats 

9 hang clean and jerks 

*Weight no heavier than 95/65

**Scale double unders to 100 singles 

Accessory (optional): 

:60 banded hamstring stretch/side + :30 shoulder stretch/side 

Tuesday, October 26

Warm-up: 10-8-6-4-2 - kip swings + lunges + bootstrappers + pass throughs + banded pull-aparts 

Strength: 

12:00 EMOM for quality - 

1st: :40 wall sit, weighted if possible 

2nd: :60 push-ups 

3rd: Rest 

WOD: 

In 3:00, complete - 

200 meter run 

30 goblet lunges (50/35) 

Max pull-ups 

Rest 3:00

In 3:00, complete - 

300 meter run 

20 goblet lunges (53/35) 

Max pull-ups 

Rest 3:00 

In 3:00, complete - 

400 meter run 

10 goblet lunges (53/35) 

Max pull-ups 

*Score is total number of pull-ups 

Accessory (optional): 

3x20 banded lat pull-downs 

Wednesday, October 27 

Warm-up: In 10:00, warm up to 80% power clean 1RM; in between lifts, get 20 glute bridges + 5 push-ups to pike 

Strength: 

Every :90 for 6 rounds - 

2 power cleans @ 80% 1RM, or moderately heavy weight 

WOD: 

3 rounds for time -

12 deadlifts (225/155) 

12 bar-facing burpees 

9 deadlifts (225/155) 

9 bar-facing burpees 

6 deadlifts (225/155) 

6 bar-facing burpees 

*2:00 rest between rounds; one round constitutes all 12-9-6 reps; score is total time, including rest 

Accessory (optional): 

3x10 GHD hip extensions or 3x15 banded quadruped hip extensions/side 

Thursday, October 28

Warm-up: 2 rounds - 10 bootstrappers + 5 inch worms w/push-up + 10 banded bent over rows + 10 air squats + :30 runners lunge/side 

Strength: 

9:00 EMOM for quality - 

1st: :30 front rack DB squats, challenging weight 

2nd: :30 renegade rows 

3rd: Rest 

WOD: 

5 rounds for max wall balls - 

2:00 on/2:00 rest

20 sit-ups 

Max wall balls 

Accessory (optional): 

Accumulate 50 weighted side bends/side 

Friday, October 29 

Warm-up: 3 rounds - :30 jumping jacks + :30 mountain climbers + 20 m high knees + 20 m butt kicks + 10 kip swings 

WOD: 

For time (TC 35 mins) - 

5,000 meter row or ski 

*Every 2:00, get 8 toes-to-bar or v-ups 

Accessory (optional): 

Accumulate 30 single leg glute bridges/side 

Saturday, October 30 

Warm-up: 3 rounds - 10 pass throughs + 5 muscle snatches + 10 plank-ups + 5 snatch balances 

Strength: 

10:00 AMRAP - 

10 hollow rocks + 20 single leg v-ups + 30 sit-ups + 40 Russian twists + 50 shoulder taps from plank 

WOD: 

For time - 

800 meter run 

30 power snatch (95/65 or 65/35) 

400 meter run 

30 power snatch (95/65 or 65/35) 

200 meter run 

Accessory (optional): 

:60 t-spine stretch + :60 pigeon stretch/side 

Monday, October 18 - Saturday, October 23

Monday, October 18 

Warm-up: 3 rounds - 8 thrusters w/empty barbell + 20 m Samson stretch + 8 ring rows + 20 m inch-worms + 8 v-ups 

Strength: 

Every 2:00 for 5 sets - 

Hang power cleans 

5 @ 50% 1RM 

5 @ 55% 1RM 

5 @ 70% 1RM 

5 @ 75% 1RM 

Max reps at 85% 1RM 

WOD: 

For time - 

400 meter run 

40 wall balls (20/14) 

40 toes-to-bar

-Directly into-

300 meter run 

30 thrusters 

30 pull-ups 

-Directly into-

200 meter run 

20 clusters (power clean + thruster) 

20 chest-to-bar pull-ups 

*Barbell weight 95/65 or less 

Accessory (optional):  

1:00 t-spine stretch + 1:00 hip flexor stretch/side 

Tuesday, October 19 

Warm-up: 2 rounds - :30 bike + :30 plank + :30 lateral hops + 10 plank-ups + 10 push-ups to pike + 10 tuck-ups 

Strength: 

Every :90 for 4 sets for quality - 

1st: :45 push-ups (deficit if possible) 

2nd: :45 DB seesaw rows

WOD: 

E3MOM for 21:00 - 

50 double unders, or 100 singles 

15/12 cal row, bike, or ski 

10 sit-ups 

*Scale reps as needed to finish in allotted time 

Accessory (optional): 

Accumulate 75-100 hollow rocks 

Wednesday, October 20 

Warm-up: 10:00 AMRAP @ steady pace - 20 m walking lunges + 20 m burpee broad jumps + 20 shoulder taps from plank + 10 pass throughs + 8 bench press 

Strength: 

In 15:00, work to complete the following bench press sequence - 

10-8-6-4-2 

*:30 handstand work in between sets 

**Weight recommendations/set - 125/85; 135/95; 145;105; 155/115; 175/125; adjust as needed 

WOD: 

8 rounds for time - 

8 alt DB snatch (50/35 or 30/20) 

8 DB overhead lunges (switch arms as needed) 

8 burpees over DB 

Accessory (optional): 

Accumulate 50-60 barbell bicep curls (45/35) 

Thursday, October 21

Warm-up: 2 rounds - 200 m row + 10 bootstrappers + 5 inch worms + 10 groiners + 10 step-ups w/light weight 

Strength: 

15:00 EMOM - 

1st: 10 dual DB step-ups (24/20) 

2nd: 12-15 dual DB RDL’s 

3rd: Rest 

*Weight should be challenging 

WOD: 

12:00 AMRAP - 

15 back squats (135/95) 

200 meter run 

Accessory (optional): 

3x15-20 supine hamstring curls 

Friday, October 22

Warm-up: In 10:00, warm up to the power clean weight you plank to lift in WOD; between warm up sets, get 10 alt scorpion stretches + :30 mountain climbers 

Strength: 

12:00 EMOM - 

1st: Max effort v-ups 

2nd: :40 side plank, right

3rd: :40 side plank, left 

4th: Rest 

WOD: 

Every :90 until failure - 

8/6 cal bike 

Power cleans (135/95 or 95/65) 

*Start w/ 1 power clean and add 1 power clean each round (e.g., 1-2-3-4-5-6-7…) until you can no longer finish all reps in :90 interval; bike cals remain the same. 

Accessory (optional): 

400 meter Farmer’s carry, challenging weight 

Saturday, October 23 

Warm-up: 2 rounds - 10 pass throughs + 10 banded pull aparts + 10 ring rows + :30 handstand hold or plank + :30 banded side steps + 5 push press

Strength: 

In 15:00, work to complete the following jerk sequence (push jerk or split jerk), building in weight each set if possible, ending with a heavy single - 

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

WOD: 

“Mary” 

20:00 AMAP - 

5 handstand push-ups 

10 alt pistols 

15 pull-ups 

*Good scores for “Mary” - beginner 7-8 rounds; intermediate 9-12 rounds; advanced 13-16 rounds; elite 17+ rounds