Monday, November 29 - Saturday, December 4
Monday, November 29
Warm-up: 3 rounds - Burgener snatch warm-up - https://youtu.be/mWffzvDGeg4
Between rounds, get 5 swimmers + 10 pass throughs
Strength:
Every :60 for 10:00 -
1-3 power or squat snatch, building in weight if possible
WOD:
20:00 EMOM -
1st: 12 burpees
2nd: 10 power snatch (95/65)
3rd: 12 toes to bar
4th: 10 overhead squats (95/65)
*Scale reps as needed to assure some rest each round
Accessory (optional):
Max effort weighted plank (25/15)
Tuesday, November 30
Warm-up: 2 rounds - :30 runners lunge/side + 10 bootstrappers + :30 quad stretch/side + 5 inch worms w/push-up + :20 handstand hold or plank
Strength:
In 16:00, work to complete the following for quality-
5-10-15-20-15-10-5
Meters unbroken handstand walk
-or-
1-2-3-4-5-4-3-2-1
Wall walks
*Scale to walk-outs from box or inch worms; rest between sets
WOD:
10:00 AMRAP -
2-4-6-8-10-12….
Back-rack lunges (135/95 or 95/65; take from ground)
*100 meter run after each set of lunges
Accessory (optional):
3 x 10-12 barbell hip thrusts
Wednesday, December 1
Warm-up: :30 elevated pigeon stretch/side + :30 chest opening stretch + 5-4-3-2-1 - banded pull-aparts + push-up to pike + banded good good mornings
Strength:
In 15:00, warm up to bench press and deadlift WOD weight; between lifts, get 3-5 box jumps, focusing on soft landing
WOD:
Every :90 for 8 rounds -
3 bench press (BW/.7xBW)
3 deadlifts (1.5xBW/BW)
Max box jumps (24/20”)
*Score is number of box jumps completed; scale weight and box height accordingly; scale box jumps to step-ups
Accessory (optional):
Accumulate 1:00 banded hamstring stretch/side + 1:00 alt thread the needle stretch
Thursday, December 2
Warm-up: 2 rounds - :30 hollow hold + :30 Superman hold + 10 ring rows + 10 banded bent over rows + 3-5 kip swings
Strength:
Every :90 for 8 rounds -
2-8 reps of tough pull movement (e.g., muscle ups, strict pull-ups, chest to bar pull-ups, lat pull-downs, sled pull)
WOD:
For time -
10 pull-ups
-1:00 rest-
10 pull-ups
20 cal row or ski
-1:00 rest-
10 pull-ups
20 cal row or ski
30 double unders, or 60 singles
-1:00 rest-
10 pull-ups
20 cal row or ski
30 double unders, or 60 singles
40 sit-ups
-1:00 rest
10 pull-ups
20 cal row or ski
30 double unders, or 60 singles
40 sit-ups
50 handstand push-ups, or any push-up variation
Accessory (optional):
:30 standing lat stretch/side
Friday, December 3
Warm-up: :45 banded side steps + :45 box stretch + 10-8-6-4-2 alt box step-ups + air squats + banded forward raises
Strength:
Every :90 for 3 rounds -
1st: :30 alt dual DB step-ups, challenging weight
2nd: 6-8 dual DB hang squat cleans, challenging weight
WOD:
For time -
150 thrusters (65/45 or 55/35)
Every time you break up thrusters, 12/9 cal bike
*Rx plus weight option - 95/65
Accessory (optional):
3 x :30 banded quadruped hip extensions/side
Saturday, December 4
Warm-up: 5-4-3-2-1 pass throughs + hand release push-ups + muscle snatches + muscle clean and press w/empty barbell
Strength:
In 15:00, work to complete the following upper body DB sequence -
30-20-10
Seated alt bicep curls
Seated overhead tricep extensions
Seated lateral raises
WOD:
E3MOM for 15:00 -
6 hang power snatches (95/65)
8 lateral burpees over bar
6 hang power cleans (95/65)
*Scale weight as needed
Accessory (optional):
Tabata Russian twists
Monday, November 22 - Saturday, November 27
Monday, November 22
Warm-up: 10:00 AMRAP@steady pace - :30 runner lunge/side + :30 box stretch + 10 v-ups + 5 strict press w/empty barbell + :30 row, bike, or ski
Strength:
10:00 EMOM for quality -
1 push press + 1 push jerk + 1 split jerk
*Build slowly if possible, ending at a moderate weight, no heavier than 75% 1RM jerk
WOD:
For time -
30 toes-to-bar
400 meter row or ski
20 toes-to bar
400 meter row or ski
10 toes-to-bar
400 meter row or ski
-2:00 rest-
60 toes-to-bar
1200 meter row
*Scale TTB to KTE or v-ups
Accessory:
3x10-12 prone T’s
Tuesday, November 23
Warm-up: 2:00 easy row, bike, or ski followed by 2 rounds with empty barbell - 10 muscle cleans + 10 alt elbow punches + 10 front squats + 10 RDLs
Strength:
In 15:00, build to a heavy power clean single. This is a good time to test your 1RM if desired. If you prefer to stay light/moderate to work on form, complete 3-5 power cleans every :90.
WOD:
3 rounds for time -
50-50-50
Double unders (or 100 singles)
25-25-25
American KB swings (53/35)
12-9-6
Power cleans
*Ascending weight for cleans - 12@135/95; 9@185/105; 6@225/125; scale weight as needed
Accessory:
3x12-14 plank pull throughs (use 1 moderately heavy DB)
Wednesday, November 24
Warm-up: 5-4-3-2-1 ring rows + push-up to pike + pass throughs + single leg glute bridge/side
WOD:
Every 3:00 for 10 rounds -
15/12 calorie bike
Odd sets: 8-10 strict pull-ups
Even sets: 10-12 DB bench press (50/35 or less)
*Scale pull-ups to challenging ring rows; scale reps as needed to assure some rest each round
Accessory:
3x6-8 1-arm bent-over rows/side, :03 concentric tempo (challenging weight)
Thursday, November 25
There will be 1 group training session at 8 am today. Happy Thanksgiving!! 🦃🍁🍽
Warm-up: 10-8-5-4-2 - bootstrappers + wall ball cleans + banded pull-aparts; :30 banded side steps between rounds
WOD:
In teams of 2, 1 person working at a time -
100 wall balls
100 cal row or ski
100 burpees
100 cal row or ski
100 thrusters (95/65)
100 cal row or ski
100 burpees
100 cal row or ski
100 wall balls
*Scaling option - complete 50 reps of everything w/a partner
Accessory:
Be grateful and take naps
Friday, November 26
Warm-up: 3 rounds - 10 single leg hip thrusts/side + 10 banded good mornings + :30 hamstring stretch + :20 HS hold or plank + :30 elevated pigeon stretch
Strength:
15:00 EMOM -
1st: 3-5 deadlift, warming up to WOD weight
2nd: :30-:45 handstand work
3rd: Rest
*Handstand work may include wall walks, HS walks, HS holds, any plank variation
WOD:
8:00 AMRAP -
10 deadlifts (225/155)
3 handstand push-ups, or any push-up variation
*Scale weight as needed
Accessory:
Every :90 x 5 rounds - 10 sit-ups + :10 hollow hold + 10 hollow rocks + :10 hollow hold
Saturday, November 27
Warm-up: 10:00 AMRAP @ steady pace - 10 banded bent over rows + 10 plank-ups + :30 wall sit + :30 quad stretch/side + :30 easy row, bike, or ski
WOD:
“Chelsea”
30:00 EMOM -
5 pull-ups
10 push-ups
15 air squats
*All 3 movements are completed within the minute; score is the total number of rounds completed within 30:00, with the highest score being 30. If you fall behind, turn this into an AMRAP, but only the rounds completed within the minute count toward your score.
Accessory:
Accumulate 1:00 shoulder stretch/side
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
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)
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
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
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)
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
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)
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
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