Karisa Moler 11/13/22 Karisa Moler 11/13/22

November 14 - Saturday, November 19

Monday, November 14

Warm-up: In 10:00, build to 50% 1RM bench press; between warm-up lifts get 5 tempo ring rows + 5 pvc pass throughs + 5 banded good mornings

Strength:

In 12:00, complete 3 sets of the following (:90 between rounds) -

15-20 DB deadlifts, deficit and/or banded if possible (2 @ 50/35 or 35/20)

https://youtu.be/AWHcTQWMePU

https://youtu.be/20-utFXBwG0

WOD:

E2MOM x8 (16:00) for total bench press load -

3-5 bench press (start @ 50% 1RM and build by 5% each round if possible)

3 bar muscle-ups, 3-5 strict pull-ups, or 5-7 challenging inverted barbell rows

Accessory:

3x 8-10 DB lat pull-over https://youtu.be/37SatipELQg

Tuesday, November 15

Warm-up: 2 rounds - 10 alt reach from squat + :30 alt quad stretch + 10 push-up to pike + :20 HS hold or plank + 10 alt scorpion stretch

Strength:

10:00 EMOM -

1st: :30 max HSPU reps, or any challenging push-up variation, deficit if possible

2nd: Rest

WOD:

For max distance -

21:00 row or ski meters

@ 3:00, 9:00, and 15:00 - 50 air squats

@ 6:00, 12:00, and 18:00 - 50 mountain climbers

Accessory:

Accumulate 1:00/side hip adductor side plank https://youtu.be/srFPcvqVJPY

Wednesday, November 16

Warm-up: 10-8-6-4-2 back squats (empty barbell) + KB hip opener/side + inch worms; :30 jump rope between rounds

Strength:

Every :90 for 4 rounds (12:00) -

1st: 3-5 back squats, building to 60% 1RM

2nd: :30 supine hamstring curls on med ball https://youtu.be/EqJo6tPKEC8

WOD: (20:00)

8-10 rounds for quality -

10 sit-ups, weighted if possible

20 double unders or 40 singles

1-3 back squat (start @ 60% 1RM and build to a heavy single if possible)

*If lifting on the lighter side, complete 3-5 back squats each round

Accessory:

3x 15-20 weighted side bends/side, moderate to heavy (:60 rest)

Thursday, November 17

Warm-up: 3 rounds - 8 strict press + 10 banded forward raises + 10 banded pull-aparts + 10 banded rows + :30 chest opening stretch

Strength:

In 12:00, complete 3 rounds of the following (:90 rest between rounds) -

8 strict press + 6 push press + 4 push jerk (95/65 or 65/35)

*Pick a weight where you can complete all 18 reps unbroken

WOD:

18:00 EMOM (6 rounds) -

1st: 12-15/9-12 cal bike

2nd: 1-3 push or split jerk (start @ 135/95 or 95/65 and build by 5% each round)

3rd: Rest

*If lifting light/moderate, complete 3-5 jerks each round; take barbell from rack

Accessory:

Accumulate 1:00 in each position/side - 3-way banded shoulder stretch

https://youtu.be/aCkcqXpYujI

Friday, November 18

Warm-up: 2 rounds - 10 muscle clean + :30 hollow hold + 10 alt toe touch from plank + :30 alt reverse Samson + 10 pass throughs

Strength:

Every :90 for 8 rounds (12:00) -

2-4 power cleans, building to WOD weight

WOD:

Every 3:30 for 6 rounds (21:00) -

15 burpees or hand-release push-ups

12 toes-to-bar, knees-to-elbow, or v-ups

3 power clean (225/155 or 195/135 or 155/105)

*Adjust reps as needed to assure at least :60 rest each round

Accessory:

3x 8-10 Cuban press, light weight https://youtu.be/H5UniwV06ec

Saturday, November 19

Warm-up: 5-4-3-2-1 muscle snatch + overhead squat + overhead lunge/side or front squat + runners lunge w/ thoracic rotation/side

Strength:

Every :90 x8 (12:00), building to moderately heavy complex if possible (:90 rest between rounds) -

1 power snatch + 2 hang power snatch + 4 alt overhead reverse lunge

WOD:

“Nancy”

5 rounds for time -

400 meter run

15 overhead squat or front squat (95/65 or 65/35)

*Beginner 17-20; intermediate 13-16; advanced 10-12; elite < 9

Accessory:

75-100 sit-ups, weighted if possible

Karisa Moler 11/5/22 Karisa Moler 11/5/22

Monday, November 7 - Saturday, November 12

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

Karisa Moler 10/30/22 Karisa Moler 10/30/22

Monday, October 31 - Saturday, November 5

Monday, October 31

Warm-up: 10-8-6-4-2 - bench press (empty barbell) + banded forward raises + banded pull-aparts + push-up to pike

Strength:

In 16:00, build to a heavy set of 5 (:90 rest between sets) -

Bench press (start @ 50% 1RM, or light weight)

WOD:

In 14:00 -

Max bike cals

At 0:00, 3 toes-to-bar, knees-to-elbow, or v-ups

At 2:00, 6 toes-to-bar, knees-to-elbow, or v-ups

At 4:00, 9 toes-to-bar, knees-to-elbow, or v-ups

At 6:00, 12 toes-to-bar, knees-to-elbow, or v-ups

*Continue to add 3 reps every 2:00 (last set will be 21 reps @ 12:00)

Accessory:

3x 8-10 dips

Tuesday, November 1

Warm-up: 5-4-3-2-1 inch worms w/ push-up + banded good mornings + deadlift (start light + build to moderately light weight); :30 jump rope after each round

Strength:

In 18:00, build to a heavy set of 3 (:90 rest between sets) -

Deadlift (start @ 50% 1RM, or light weight)

WOD: (10:00)

4 rounds (:90 on/:60 off) -

80-60-40-20

Double unders (double reps for singles)

Max wall walks

*Score is total # wall walks

Accessory:

3x 10-12 banded hamstring curls

Wednesday, November 2

Warm-up: 2 rounds - 10 squat hold w/ alt thoracic reach + 8 tempo ring rows + 6 alt groiners + :30 glute bridge hold + :30 hip mobility/side https://youtu.be/dnnGVqTb7-A

WOD:

Every 5:00 for 5 rounds (25:00) -

Round 1

15 back squats (95/65 or 65/35)

15/12 cal row or ski

15 back squats (95/65 or 65/35)

Round 2

12 back squats (135/95 or 95/65)

15/12 cal row or ski

12 back squats (135/95 or 95/65)

Round 3

9 back squats (175/125 or 125/85)

15/12 cal row or ski

9 back squats (175/125 or 125/85)

Round 4

6 back squats (225/155 or 135/95)

15/12 cal row or ski

6 back squats (225/155 or 135/95)

Round 5

3 back squats (265/175 or 155/105)

15/12 cal row or ski

3 back squats (265/175 or 155/105)

@ 25:00 on the clock - complete 60 cal row for time

Accessory:

Accumulate 1:00 figure-4 stretch/side + 1:00 hamstring stretch/side

Thursday, November 4

Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and build to WOD weight) + scorpion stretch/side; :30 hands-on-box stretch between rounds

Strength:

In 12:00, superset the following for 3-4 rounds (:90 rest between rounds) -

8-10 DB fly’s (2 @ moderate weight)

10-12 DB lat pull-over (50/35 or 35/20)

12-15 front raises with a plate (25/15 or 15/10)

WOD:

E3MOM x6 (18:00) -

200 m run

4 bar muscle-ups, or 6-8 pull-ups (C2B if possible) or ring rows

Max bench press (135/95 or 95/65)

(There is no built-in rest, so use the run as your rest, but don’t go too slow :))

*Score is total # bench press reps

Accessory:

Accumulate 1:00 side plank/side, weighted if possible https://youtu.be/s78mIZksT1U

Friday, November 5

Warm-up: 2 rounds - 10 muscle cleans + 10 front squats (empty barbell) + 10 alt reverse Samson + 10 alt Cossack squats

Strength:

In 14:00, complete the following barbell sequence, building to a moderately heavy set of 2 if possible (:10 rest between singles; :90 rest between rounds) -

10-8-6-4-2

Squat clean or power clean (athlete’s choice)

WOD:

For time -

50 hang clean and jerk (95/65 or 65/35)

50 bar-facing burpees or hand-release push-ups

50 hang squat clean (95/65 or 65/35)

Accessory:

Accumulate 50-75 sit-ups, weighted if possible

Saturday, November 5

Warm-up: 3 rounds - 10 plank-ups + 8 muscle snatch + 6 alt groiners + :30 warm up for gymnastics skill of choice + :30 chest-opening stretch

Strength:

Every :90 for 5 rounds (15:00) -

1st: 3-5 power or squat snatch (athlete’s choice), building to a slightly heavier weight than you plan to lift for WOD

2nd: :60 work - gymnastics skill of choice

WOD:

For quality reps -

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

Power or squat snatch (95/65 or 65/35)

*Max distance HS walk, :20 HS hold, or :30 challenging plank after each round

Accessory:

3x 15-20 banded rows, :60 rest between sets https://youtu.be/j7ABJGauUEk

Karisa Moler 10/23/22 Karisa Moler 10/23/22

Monday, October 24 - Saturday, October 29

Monday, October 24

Warm-up: 10-8-6-4-2 muscle clean + alt lunges + strict press (empty barbell) + alt scorpion stretch

Strength:

In 16:00, work to complete the following, building to a heavy set of 2 if possible (:60 rest between sets; :10 rest between singles) -

Curtis P complex (1 power clean + 1 lunge/leg + push press)

6-6-4-4-4-2-2-2

https://youtu.be/qTCU72OgNUk

WOD:

7 rounds for time -

7 toes-to-bar, knees-to-elbow, or v-ups

7 thrusters (95/65 or 65/45)

7 bar-facing burpees or no push-up burpees

Accessory:

2x 8-10/side DB external rotation https://youtu.be/mbdDt0c9bZY

Tuesday, October 25

Warm-up: 3 rounds - 10 alt toe touch from plank + 10 pass throughs + 10 banded forward raises + 10 banded pull-aparts + :30 jump rope

Strength:

In 14:00, superset the following for 3 rounds (:90 rest between rounds) -

4-6 strict tempo pull-ups or 6-8 tempo ring rows (:03 eccentric and concentric)
12 push-ups (plate deficit if possible, 45/25) https://youtu.be/KadL9HpmWSg
24 barbell bicep curls (45/35)

WOD:

15:00 AMRAP -

15 DB floor press (2 @ 50/35 or 40/20) https://youtu.be/jjlekYs1cfQ

30 sit-ups

60 double unders or 120 singles

Accessory:

3x10 cable lat pull-downs

Wednesday, October 26

Warm-up: 5-4-3-2-1 back squat (empty barbell + build to WOD weight) + DB power cleans (start light + build) + squat w/ alt thoracic reach/side + step-ups/side

WOD:

For total time -

20-15-10-5

Back squats (135/95 or 95/65)

Bike cals

5:00 rest

20-15-10-5

DB power cleans (2 @ 50/35 or 40/20)

Box jump-overs or box step-overs

Accessory:

3x12-15 banded hamstring curls (rest :60 between sets) https://youtu.be/0obIdWj79BE

Thursday, October 27

Warm-up: 3 rounds - 10 wall ball cleans + 8 muscle snatch + 6 kips swings or :20 hollow hold + :30 alt quad stretch with reach https://youtu.be/H1XoWCLHjPo

Strength:

Every :90 for 4 rounds (12:00) -

1st: :45-:60 plank

2nd: 12-15 hip thrusts (95/65)

WOD (19:00) -

5:00 EMOM (0:00-5:00) -

:30 max bar muscle-ups, kipping pull-ups, jumping pull-ups, or ring rows

2:00 rest (5:00-7:00)

5:00 EMOM (7:00-12:00) -

:30 max power snatch (95/65 or 65/35)

2:00 rest (12:00-14:00)

5:00 EMOM (14:00-19:00) -

:45 max wall balls (20/14 or 14/10)

Accessory:

3-position banded shoulder stretch (:30 in each position) https://youtu.be/aCkcqXpYujI

Friday, October 28

Warm-up: 10-8-6-4-2 banded good mornings + alt reverse Samson + deadlift + bench press (start light + build to WOD weight); :20 HS hold or pike hold b/t rounds

Partner WOD:

For time (you go, I go) -