Monday, 11/25 - Saturday, 11/30

Monday, 11/25 

Warm-up:  2 rounds - 14 banded forward raise + 12 banded row from Superman (:01 pause in row position) + 10 pvc pass through + 8 supine toes-to-rig + 6 deadlift (light) + 4/side Filly press (light)

Strength: 

In 15:00, superset the following x4 (:60 rest between supersets) -

1. 8-10/side Filly press @ moderate weight https://youtu.be/zA9Jl71StGI?si=kQHgxsyb9EPPOqWR

2. 3-5 deadlift, building to WOD weight 

WOD: 

For time - 

10 wall walk 

20 deadlift (225/155 or 155/105 or 105/75) 

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

20 deadlift (225/155 or 155/105 or 105/75) 

10 wall walk 

Accessory: 

Accumulate 1:00-2:00/side Copenhagen rotations 

https://youtu.be/p8hMXmel7lE?si=HeoZaBIl8y1lsDte

Tuesday, 11/26 

Warm-up:  15:00 AMRAP - 4 alt front rack lunge + 8 alt thoracic reach from low squat + 4 alt back rack lunge + 8 alt groiner + 4 overhead squat + 8 banded snow angel 

*Start w/ empty barbell for all movements and build 

WOD: 

3 rounds @ steady pace (2:00 rest between rounds) -

600 meter row or ski 

30 sit-ups 

20 movement x

Round 1 - x = alternating front rack lunge 

Round 2 - x = overhead squat or plate overhead squat

Round 3 - x = alternating back rack lunge 

*Barbell weight suggestion = 135/95 or 95/65 or 65/45

Accessory: 

1:00/side banded hip flexor stretch + 1:00/side supine banded hamstring stretch 

Wednesday, 11/27

Warm-up:  2 rounds - 12 tempo ring row + 12 banded pull-apart + 12 alt Cossack squat + 6/side 1-arm KB/DB bent over row (light) + :30 easy jump rope

Strength: 

In 12:00, superset the following x3 (:90 rest between supersets) -

1. 5-10 strict pull-up 

2. 8-10/side DB/KB 1-arm bent over row (70/53 or 53/35 or 35/20) 

Partner WOD: 

20:00 EMOM for total bike cals (you go, I go) -

1. P1: 30 double under or 60 singles + max bike cals (P2 rests) 

2. P2: 30 double under or 60 singles + max bike cals (P1 rests) 

*Each partner to complete 10 rounds 

Accessory: 

3x10-15/side banded med ball trunk rotations 

https://youtu.be/arv7DFy2pWk?si=Xfq_O1tQ1GjDX8sW

Thursday, 11/28 

Warm-up:  1:00 easy row, bike, or ski (1x) directly into 5-4-3-2 hang power clean + front squat + push jerk (start w/ empty barbell and build to WOD weight) + scorpion stretch/side + inch worm w/ push-up + thoracic rotation from runners lunge/side 

Partner WOD: 

In 35:00, complete the following -

15:00 AMRAP (you go, I go) -

3 hang power clean (155/105 or 105/75 or 75/55) 

3 front squat 

3 push jerk 

-5:00 rest-

15:00 AMRAP (you go, I go) -

10 cal row, bike, or ski 

10 burpees

Accessory: 

Stretch as needed - Happy Thanksgiving! 

Friday, 11/29 

Warm-up: 3 rounds - 10 bootstrapper + 8 ring row + 6 back squat (start w/ empty barbell) + 4 alt DB snatch (light) + 4 kip swing + :30/side figure-4 stretch w/ rotation 

Strength: 

Every :90 x8 (12:00) -

Back squat (start @ light/moderate weight and build to heavy single if possible) 

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

*If athlete prefers to lift on the lighter side, get 5 reps/round 

WOD: 

10 rounds for time - 

3 bar muscle-up, chest-to-bar pull-up, or other challenging pull movement

4 alt DB snatch (50/35 or 40/25 or 30/15) 

5 box jump over or step over (30/24 in or lower) 

Accessory: 

1:00 straddle stretch (alternate between right, left, and center) 

1:00/side couch stretch w/ reach 

1:00 alt downward to upward dog 

Saturday, 11/30

Warm-up: 2 rounds - 12 alt shoulder tap from handstand or plank + 10 DB bench press (2 @ light weight) + 8 alt hamstring scoop + 6 med ball thoracic opener https://youtu.be/RGKSvvjzMzI?si=vSCNdns0U9s4VPy2

WOD: 

Every 2:00 for 3 rounds (24:00) -

1. 400 meter row or ski 

2. 20 handstand push-up or any push-up variation 

3. 30/20 cal bike 

4. 20 DB bench press (2 @ 50/35 or 40/25 or 25/15)          

Accessory: 

5:00-10:00 handstand walk practice or handstand progressions 

Monday, November 18 - Saturday, November 23

Monday, November 18 

Warm-up: 1:00 row, bike, or ski (1x) directly into 8-6-4 muscle clean + front squat + push press (start w/ empty barbell) + supine toes-to-rig + pvc pass through + alt Cossack squat + :30 easy jump rope 

WOD:

30:00 EMOM - 

1. 5 power clean + max cal row, bike, or ski 

2. Rest 

3. 5 front squat + max double under or singles 

4. Rest 

5. 5 push press + max toes-to-bar, knees-to-elbow, or v-ups 

6. Rest 

*Score = total cals + jump rope + ttb; barbell weight = 135/95 or 115/75 or 85/55 

Accessory: 

3x 10-12 DB bent-over reverse fly (2 @ light/moderate weight) 

https://youtu.be/hf7jnF45N_I?si=Ec6dssHTnxpe9y8P

Tuesday, November 19 

Warm-up: 10-8-6 KB swing (light) + alt KB goblet lunge (light) + push-up to pike + DB RDL (2 @ light weight) + alt renegade row (2 @ light weight) + alt groiner 

WOD: 

30:00 EMOM - 

1. 16 sit-ups   

2. 14 KB swing (70/53 or 53/35 or 35/20) 

3. 12 alt goblet lunge (70/53 or 53/35 or 35/20) 

4. 10 burpees over KB

5. Rest

6. 10 burpee box jump over or step over  

7. 12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/15) 

8. 14 DB Romanian deadlift (2 @ 50/35 or 40/25 or 30/15) 

9. 16 DB push-up 

10. Rest 

Accessory: 

1. :30-:60/side banded thread the needle stretch https://youtu.be/UOsiPJrG2cA?si=xfRXh5ojtFkGyqxl

2. :30-:60 med ball thoracic opener w/ plate  https://youtu.be/RGKSvvjzMzI?si=AftS13tjqlsSB0iS

3. :30-:60 weighted hamstring stretch from box https://youtu.be/nsokWQIpX6k?si=8OCMMwiv9cDNnRXv

Wednesday, November 20 

Warm-up: 15:00 AMRAP - 6 back squat (start w/ empty barbell and build to 60% 1RM) + 12 banded pull-apart + 10 tempo ring row + 8 bootstrapper 

Strength: 

In 20:00, complete the following (:90 rest between sets) -

Back squat (weight should be slightly heavier than last week) 

8 @ 60% 1RM 

6 @ 70% 1RM 

4 @ 75% 1RM 

2 @ 85% 1RM 

8 @ 70% 1RM 

6 @ 75% 1RM 

4 @ 85% 1RM 

2 @ 90% 1RM 

WOD: 

10:00 steady row, bike, or ski (zone 2)

Every 2:00, starting at 0:00 = X pull-ups

(X = a number you can do unbroken for 5 rounds) 

*Head back to your machine once you drop off pull-up bar 

Accessory: 

3x :30-:45 Sorenson hold (:60 rest between sets) 

Thursday, November 21

Warm-up: 2 rounds - 9/side banded Pallof rotations + 7/side thoracic rotation from runners lunge + 5 inch worm w/ push-up + :30 handstand hold, pike hold, or plank + :30 chest opening stretch 

Strength: 

15:00 EMOM - 

1. 10 dual DB bicep curl (2 @ challenging weight) 

2. Max distance handstand walk, unbroken (1x then rest) OR :30 alt shoulder tap from handstand or pike OR :30 handstand hold or pike hold from box 

3. Rest 

WOD; 

20:00 AMRAP - 

10-20-30-40-50

Russian twist @ moderate weight 

Hollow rock 

Single leg v-up (alternating) 

Accessory: 

Accumulate 1:00 alternating downward dog to upward dog 

Accumulate 1:00/side lateral overhead trunk stretch on rig https://youtube.com/shorts/RTbCz00XFEM?si=6KpyvaB3in0u-bhY

Friday, November 22

Warm-up: 8-6-4-2 banded good morning + power snatch + scorpion stretch/side + power clean and jerk + banded snow angel + thruster + alt toe touch from plank

*For all barbell movements - start w/ empty bar and slowly build to WOD weight

Partner WOD: 

For time (you go, I go) -

60 cal row, bike, or ski 

30 power snatch

60 cal row, bike, or ski 

30 clean and jerk 

60 cal row, bike, or ski 

30 thruster

60 cal row, bike, or ski 

*Suggested barbell weight for all movements = 135/95 or 95/65 or 65/45 

Accessory: 

1:00/side figure-4 stretch 

1:00/side cross body banded stretch https://youtu.be/soDtG7lQzKw?si=OIN7Y6JdCu04Et3V

Saturday, November 23 

Warm-up: 2 rounds - :30 easy jump rope + :30/side KB hip opener stretch + 10 pvc pass through + 8 dips from bench + 6 bench press (empty barbell) + 4 kip swing 

Strength: 

In 15:00, complete 3 rounds (:60 rest between rounds) - 

1. 12-15/side banded row from side plank 

2. 15-20 banded lat pull-down from hollow 

3. 3-5 bench press, building to WOD weight 

WOD: 

In 16:00 complete the following for total reps - 

4:00 double under or singles 

4:00 bench press (155/105 or 115/85 or 85/55) 

4:00 sit-up 

4:00 bar muscle-up or challenging pull variation 

Accessory:

1:00/side banded lat stretch 

1:00/side banded pec stretch 

Monday, November 11 - Saturday, November 16

Monday, November 11 

Warm-up:  2 rounds - 12 alt hamstring scoops + 10 alt Cossack squat + 8 alt reverse Samson + :30 alt calf stretch + :30 banded glute bridge, :01 pause @ top 

WOD: 

“Chad” - A memorial WOD for Chad Wilkinson.  Please keep Chad, and all veterans, in your mind as you complete your step-ups. 

For time - 

1,000 box step-ups (20 in), with weighted vest if desired 

*Scale to 500 or 250 

Accessory: 

Happy Veteran’s Day - thank you to those who have served our country 

Tuesday, November 12

Warm-up:  1:00 easy row or ski (1x) directly into 8-6-4 push-up to pike + pvc pass through + tempo ring row + thread the needle w/ thoracic rotation/side + :30 plank 

WOD: 

For quality reps @ steady pace - 

800-600-400-200-400-600-800

Row or ski meters 

*After each round, complete - 

5 bar muscle-up or 10 pull-up 

10 push-up 

15 sit-up 

Accessory: 

Accumulate 2:00-3:00 banded plank https://youtu.be/jU3mfpF-qLo?si=xylM9CLlsoTvsF8J

Wednesday, November 13

Warm-up:  2 rounds -10 banded snow angel + 8 muscle clean + 6 strict press + 4 alt front rack reverse lunge (empty barbell) + :30 easy jump rope + :30 wrist rockers 

Strength: 

Evey :90 x8 (12:00) - 

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

Curtis P complex (start light and build to a heavy complex if possible) https://youtu.be/qTCU72OgNUk?si=gSci6kuxgj9Qudx2

WOD: 

2:00 work / 1:00 rest x5 (15:00) -

16-14-12-10-8

Hang power clean (135/95 or 115/75 or 75/55) 

Max double under or singles 

Accessory: 

3x 15-20 banded tricep push down 

https://youtu.be/uA_idJVmN6k?si=4_Pr7fp2TA0HrN-Y

Thursday, November 14

Warm-up: 8-6-4-2 back squat (start w/ empty barbell and build to 65% 1RM or RPE 6/10) + banded good morning + supine toes-to-rig + alt scorpion stretch + alt thoracic reach from low squat

Strength: 

In 15:00, complete the following (:90 rest between sets) -

Back squat

8 @ 65% 1RM (RPE 6/10) 

6 @ 70% 1RM (RPE 7/10) 

4 @ 80% 1RM (RPE 8/10) 

8 @ 70% 1RM (RPE 7/10) 

6 @ 80% 1RM (RPE 8/10) 

4 @ 85% 1RM (RPE 9/10) 

WOD: 

For time - 

40 KB swing (53/35 or 35/20) 

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

20 burpees or up downs 

-2:00 rest-

20 burpees or up downs 

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

40 KB swing (53/35 or 35/20) 

Accessory:

:30/side banded pec stretch + :30/side banded lat stretch + :30/side KB trap stretch + :30 straddle stretch (alternate between left, right, middle) + :30/side couch stretch

Friday, November 15

Warm-up: 8-6-4 bench press + deadlift (start w/ empty barbell + slowly build) + pvc pass through + banded bent over row + thoracic rotation/side from runners lunge 

Strength: 

In 12:00, superset the following x3 (:60 rest between supersets) -

1. 12-16 alt KB gorilla row (2 @ moderate weight)  https://youtube.com/shorts/No94Hoh4i8M?si=4blmw9jWVLYHySYS

2. 3-5 bench press, building to WOD weight 

3. 3-5 deadlift, building to WOD weight 

Partner WOD: 

14 rounds for time (you go, I go) - 

7 bench press (185/125 or 125/85 or 85/55) 

7 bike calories 

7 deadlift (225/155 or 155/105 or 105/75) 

Accessory: 

3x 12-15/side banded med ball trunk rotation (:60 rest) 

https://youtube.com/shorts/1wHFKVJGXWU?si=60GiVcveqq8TBj6_

Saturday, November 16 

Warm-up: 5-4-3 overhead squat (empty barbell or pvc) + Turkish sit-up/side (light) + cat cow + side lying banded open book stretch/side + :20 alt shoulder tap from handstand, handstand hold, or feet elevated plank

https://youtube.com/shorts/_2iQhZaUXd0?si=nBALxp2eZFMfj2zv 

Strength: 

In 14:00, complete 4 rounds (:90 rest between rounds) -

1. 2/side Turkish getup @ moderate weight 

2. :30-:60 handstand work or challenging plank

WOD: 

Nancy prep - 

15:00 EMOM - 

1. 200 meter row, run, or ski 

2. 10-15 overhead squat (95/65 or 65/45 or 45/35) 

3. Rest 

Accessory: 

3x :30 supine hamstring walkout 

https://youtu.be/jQ9BcglfyVo?si=sSbiR-UzTaivsbGe

Monday, November 4 - Saturday, November 9

Monday, November 4

Warm-up:  1:00 easy row, bike, or ski (1x) direclty into 5-4-3 snatch pull + snatch high pull + power snatch + overhead squat (empty barbell) + tempo ring row + wall ball thruster + scorpion stretch/side 

Strength: 

Every :90 x8 (12:00) -

1.1.1. power or squat snatch, athlete’s choice (:10 rest between singles)

*Start light and build every 2 rounds if able

WOD: 

3:00 AMRAP x5, :60 rest between AMRAPs (20:00) -

4 bar muscle-up or 8 pull-up 

8 cal row, bike, or ski 

12 wall ball (20/14 or 14/10 or 10/6) 

*Athlete picks up where they left off each round

Accessory: 

3x :30 chest supported 90/90 shoulder rotations w/ light plates if possible (:60 rest between rounds) 

https://youtu.be/wJqGzjJylh0?si=Zh7HqtnFRTTRvEYK

Tuesday, November 5

Warm-up: 15:00 AMRAP - 5 barbell bent over row (start light and build to Strength weight) + 8 alt reverse Samson + 10 pvc pass through + 20 easy jump rope 

Strength: 

15:00 EMOM - 

1. 8 barbell bent over row (155/105 or 105/75 or 75/55) 

2. 16 weighted ceiling crunch https://youtu.be/pfD2qH-ecAU?si=oNuK8Kw1WXl5vDou

3. Rest 

WOD: 

2 rounds for time - 

800 meter run (scale to 400) 

60 double under or 120 singles 

40 alt reverse goblet lunge (53/35 or 40/25 or 30/15) 

Accessory: 

Accumulate 50-75/side - weighted side bend @ challenging weight 

https://youtu.be/ltVi1F5SBkE?si=Zoq_73uhoEU5rgsk

Wednesday, November 6

Warm-up:  2 rounds - 14 banded pull-apart + 12 supine toes-to-rig + 10 alt groiner + 8/side thread the needle w/ thoracic rotation + 6 deadlift (light) + 4 push-up to pike 

Strength: 

In 12:00, superset x3 (:90 rest between supersets) - 

1. 3-5 deadlift, building to WOD weight 

2. 10-15/side DB half kneeling woodchopper @ moderate weight https://youtu.be/qyM7NdixJzI?si=ZiTpvQk46-x9_PAP

WOD: 

15:00 EMOM for total reps (RPE 8/10 for all movements) - 

1. Max unbroken push-up 

2. Max unbroken toes-to-bar, knees-to-elbow, or v-ups  

3. Max unbroken wall walk 

4. Max unbroken deadlift (225/155 or 155/105 or 105/75) 

5. Rest 

*Athlete completes 1 set/minute, then rests in the remaining time 

Accessory: 

3x 8-10/side 1-arm KB row from Sorenson hold @ moderate weight

https://youtube.com/shorts/BEMfeiCrVso?si=C_pwKAq-d24Qgqke

Thursday, November 7 

Warm-up:  1:00 easy bike (1x) directly into 2 rounds - 12 banded glute bridge, :01 pause @ top + 10 alt hamstring scoop + 8 strict press (light) + 6 DB lateral box step over (2 @ light weight) 

Strength: 

Every :90 x4 (18:00) - 

1. 8-10 lateral DB box step over (2 @ moderate weight) https://youtu.be/QHLoAtne3WA?si=Iz2lYI5wtkM1XtzY

2. 10-15 DB hip thrust, :01 pause @ top (50/35 or 40/25)  https://youtu.be/LxdfGyNBuRU?si=_5KY8SskQtI2Arsd

3. 3-5 push jerk, building to WOD weight 

WOD: 

For time - 

20 cal bike 

20 push jerk (155/105 or 105/75 or 75/45) 

20 cal bike 

*This is a short work-out so stagger start times if needed for bike space 

Accessory: 

1-2x :30/position - seated straddle stretch (alt between right, left, middle) + banded pec stretch/side + banded lat stretch/side + couch stretch/side

Friday, November 8 

Warm-up:  2 rounds -  4 inch worm w/ push-up + 6 DB squat (front rack) + 8 DB bench press (2 @ light weight) + 10 banded snow angel + 12/side banded row from side plank 

WOD: 

For quality reps @ steady pace (rest as needed) - 

21-18-15-12-9 

DB bench press (2 @ 50/35 or 40/25 or 30/15) 

Sit-up (weighted and/or GHD if possible) 

DB squat (2 @ 50/35 or 40/25 or 30/15) 

Tuck-up (weighted if possible) 

*Advanced athlete may build to 70/50 for bench press and/ or squat if desired 

Accessory: 

3x 8-12 ring row, as horizontal as possible (feet elevated for extra challenge)

Saturday, November 9 

Warm-up: 1:00 easy row or ski (1x) directly into 5-4-3-2 power clean (start w/ empty barbell and build to Strength weight) + upward to downward dog (:03 pause in each position) + :30 wrist rockers + :30 banded good morning

Strength: 

In 12:00, complete the following ladder (:90 rest between sets) -

Power clean 

3-3-2-2-1-1

Weight suggestions -

Set 1: 3 @ 115/85 or 95/65 or 65/45 

Set 2: 3 @ 135/105 or 115/85 or 85/55 

Set 3: 2 @ 155/125 or 135/95 or 95/65 

Set 4: 2 @ 175/145 or 145/105 or 105/75 

Set 5: 1 @ 195/155 or 155/125 or 135/95 

Set 6: 1 @ 215/165 or 165/135 or 145/105 

Partner WOD: 

For time (you go, I go) - 

9-15-21-27-21-15-9 

Row or ski cals 

Accessory: 

Accumulate 20 prone Y raise + 20 prone T raise, :01 in top position 

Monday, October 28 - Saturday, November 2

Monday, October 28 

Warm-up:  1:00 row, bike, or ski (1x) directly into 5-4-3 power clean + front squat + strict press (start w/ empty barbell) + reverse Samson/side + inch-worm w/ push-up 

Strength: 

Every :90 x6 (9:00) - 

3-3-2-2-1-1 

Cluster (start light and slowly build each round if possible) 

https://youtu.be/7jGhxOGmdcA?si=Mr28PyLw_vicMtGi

WOD: 

20:00 EMOM - 

1. 200 meter row or ski 

2. 8-10 power snatch (95/65 or 65/45 or 45/35) 

3. 12/9 cal bike 

4. 8-10 thruster (95/65 or 65/45 or 45/35) 

5. Rest (optional - athlete can choose to complete 5 rnds instead of 4 w/o rest) 

Accessory: 

2-3x :30-:60 dual KB front rack march @ challenging weight 

https://youtu.be/aAbVFCqY4Ac?si=vG2k-k77lLQYJNU2

Tuesday, October 29 

Warm-up:  2 rounds - :30 jump rope + :20 HS hold or plank + 6 DB chest supported row (2 @ light weight) + 8 push-up to pike + 10 supine toes-to-rig + 12 alt groiners

Strength: 

In 12:00, superset x3 (:90 rest between supersets) -

1. 10-15 DB incline lat pullover (50/35 or 40/25 or 25/10)

   https://youtu.be/LQEag7MKXSs?si=i96qmRjTGT7y8sLz

2. 8-12 DB incline chest supported row (2 @ same weight as above if possible)

   https://youtu.be/DIS839guYUk?si=sfI8e30UVO2fc4u6

WOD: 

Every 3:30 x5 (17:30) - 

30 double under or 60 singles 

10-15 handstand push-up or any push-up variation 

30 double under or 60 singles 

10-15 toes-to-bar, knees-to-elbow, or v-ups 

Accessory: 

2-3x max effort chin-over-bar hold, supinated grip (:90 rest between sets)

https://youtu.be/1GzxEueuHMU?si=K-SKx-8ylMEhLHsl

Wednesday, October 30 

Warm-up:  8-6-4-2 back squat (start w/ empty barbell and slowly build) + alt Cossack squat + alt thoracic reach from low squat + alt toe touch from plank + cat cow 

*Bench press warm-up during 5:00 rest - 8-6-4 bench press + pvc pass through 

Strength: 

Every :90 x10 (0:00-15:00) - 

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

Back squat (start @ 50% 1RM and build by 5-10% each round if possible) 

-5:00 rest (15:00-20:00)-

Every :90 x10 (20:00-35:00) -

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

Bench press (start @ 50% 1RM and build by 5-10% each round if possible) 

Accessory: 

3x 10-15 prone dumbbell hamstring curl @ light/moderate weight 

https://youtu.be/QwK97FU9fII?si=TW5kLMb0EhREMX2G

Thursday, October 31

Warm-up: 1:00 row or ski (1x) directly into 2 rounds - 10 alt hamstring scoops + 8 deadlift (light) + 6/side thread the needle w/ thoracic rotation + 8 kip swing or :20 hollow rock + 10 alt scorpion stretch 

Strength: 

In 12:00, superset x3 (:60 rest between supersets) -

1. 10 v-up 

2. 15 tuck crunch 

3. 20 sit-up

4. :30 plank 

*For extra challenge, complete each movement weighted 

WOD: 

For time (20:00 cap) - 

1,031 meter row or ski 

10 bar muscle-up or 20 pull-up 

31 deadlift (135/95 or 95/65) 

31 lateral burpees over barbell (scale to up downs) 

31 deadlift (135/95 or 95/65) 

10 bar muscle-up or 20 pull-up 

1,031 meter row or ski 

Accessory: 

3x :30 prone T lift over (hold light plates if possible) 

https://youtu.be/eKFR-pVAK4U?feature=shared

Friday, November 1

Warm-up: 8-6-4-2 power clean and jerk (start w/ empty barbell + slowly build) + banded good morning + DB OH walking lunge/side (light) + banded pull-apart + alt quad stretch

WOD: 

30:00 EMOM - 

1. 8/side DB overhead walking lunge (53/35 or 40/25 or 30/15) 

2. 5-4-3-2-1 power clean and jerk (push or split) 

3. Rest 

4. 16 Russian KB swing (70/53 or 53/35 or 35/20) 

5. 200 meter run 

6. Rest 

*Clean + jerk weight - start @ 50% 1RM and build to heavy single if possible 

Accessory: 

Tabata banded row from side plank (4 rounds/side) 

Saturday, November 2 

Warm-up: 2 rounds - :20 HS hold or plank + 8 alt pistol squat to bench + :30 chest opening stretch + 8 dips from bench + :30/side ankle rotations + 8/side thoracic rotation from runners lunge

WOD: 

4 rounds for quality reps @ steady pace (:90 rest between rounds) - 

18-16-14-12 

Alternating pistol squat 

Half kneeling DB bicep curl/side (moderate weight)  

DB plank pull through (same weight as above) 

Dips from rings, dip handles, or bench (cable tricep pulls as alternate option) 

*:30-:60 handstand work or hollow rocks after each round 

https://youtube.com/shorts/kUq1hNaoV_U?si=MlE3V1_dkMA2L_ki

Accessory: 

Accumulate :30-:60 of each movement - 

1. Figure-4 stretch on rig 

2. Lat/trunk stretch on rig https://youtube.com/shorts/RTbCz00XFEM?si=k8ZSzOlhIzWxfKDR

3. Straddle stretch (alternate right, middle, left)  https://youtu.be/QUmGgTY2vic?si=MuCaPZHznJBky6Ww