December 2 - 6

Monday

Warm up 3 rounds
21 PVC OH squat
15 straight leg ab mat sit ups
9 cal bike

BB warm up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

Back Squat 
Set 1: 6 @70%
Set 2: 4 @ 76%
Set 3: 2 @ 82%
3 min rest
Set 4: 6 @ 76%
Set 5: 4 @ 82%
Set 6: 2 @ 88%
3 min rest
Set 7: 6 @ 82%
Set 8 : 4 @ 88%
Set 9: 2 @ 94%

WOD 2 RFT
50 wallballs (20/14)
40/30 cal bike
30 T2B
20 Alt DB Snatch (70/50)

Tuesday

Warm Up 2 rounds, 30 seconds each
Row or Bike
PVC Pass throughs
OH Circles
Walkouts
Samson Stretch
Spiderman and Reach

BB warm up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

Push Press
10 RM

WOD “Little Dipper”
21-15-9
Push Jerks (135/95)
Lateral Barbell Burpees

Body Armor (accessory)
3 sets
5 Double KB Hang Cleans
100 m Double KB Front Rack Carry
20/15 Cal Ski
30 Band Pull-Aparts

Wednesday

2 Rounds
1 min row
30 Second Hollow Hold
45 Second Row
30 Second Superman
30 Second Row
30 Second Wall Squat

Clean Pull Complex
6 Sets:
1 Tempo Clean Pull
1 Clean Pull

WOD: “Low Tide”
AMRAP 5 min
Buy-In: 700 m Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Min
AMRAP 5
Buy-In: 500 M Row
5 Squat Cleans (115/85)
25 Double Unders
AMRAP 5
Buy-In: 300 M Row
3 Squat Cleans (135/95)
25 Double Unders

Bonus
Strict Gymnastics
0:00-6:00
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle Up (Or Banded Strict)
6:00-12:00
1 Strict C2B Pull -Up + 15’ HS Walk
2 Strict C2B Pull-Ups + 15’ HS Walk
3 Strict C@B Pull-Up + 15’ HS Walk
12:00-18:00
25 Double Unders
:15 Second L sit on Rings or Bar
5 Tempo Ring Rows

Thursday

Warm Up
2 Rounds
1 Min Spidermans
1 Min Cossack Squats
1 Min Alt Box Step-Ups
1 Min Walkouts
1 Min Air Squats

Front Pause Squats
On the Minute x9
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

WOD “Outside The Box”
Teams of 2
30 Min AMRAP (each partner completes round then moves to next set)
100 M Run, 1 Burpee Box Jump
100 M Run, 2 Burpee Box Jumps
100 M Run, 3 Burpee Box Jumps
Etc…

Friday

Warm-Up 3 Rounds
12 Ab Mat Sit Ups
9 Cal Bike
6 Push Ups
3 Strict Pull-Ups

Olympic Cycling
On the 4:00 x 4 Sets
30 Double Unders
5 Bar MU
30 Double Unders
5 Push Jerks*
*Start with 55-60% for jerk and build

WOD “Hot and Heavy”
Teams of 3
4 Rounds for Time (30 min Cap)
75/60 Cal Bike
60 T2B
45 Power Clean
30 Power Snatch
Round 1: 75/55
Round 2: 95/65
Round 3: 115/85
Round 4: 135/95

November 25 - 29

Monday

Warmup
2 rounds
30 sec each
spiderman + reach
single under
samson stretch
russian KBS

2 Rounds
20 Cal ski
15 PVC pass-through
10 Russ. baby-maker

BB warmup
5 good morning
5 back squat
5 elbow rotation
5 stirct press
5 Romanian deadlift
5 front squat

Back Squat
build to heavy set of 5

then 

3 rounds
14 front rack step back lunge
21 glute bridge
3 min rest

WOD: "Taco Bell" 9 min AMRAP
35 double-under
25 Air squats
15 KBS (50/35)

Tuesday

2 rounds
30 sec superman hold
250 m row
20 abmat situps
15 air squats
10 pushups
5 strict pullup

Strict Gymnastics
0:00 - 5:00
handstand floater practice

5:00 - 10:00
3 strict C2B pullup
3 deadstop strict HSPU

10:00 - 15:00
5 strict T2B 
10 pausing hip ext.

15:00 - 20:00

3 inchworms

3 pausing ring rows

Power Clean Complex

5 rounds, on the 2:00

1 "3-pause" power clean (2 sec just below knee + 2 sec jumping pos. + 2 sec catch pos.)

1 power clean

WOD: "snack bar"
3 rounds
400 m run 
10 power clean @ 155/105
500/400 m row
10 push jerk 

Wednesday
4 rounds 
5 walkouts
10 cal bike
15 PVC / BB overhead squat

BB Warmup
5 good morning
5 back squat
5 elbow rotation
5 stirct press
5 Romanian deadlift
5 front squat

Bench Press
build to heavy set of 5

Power snatch complex

5 rounds, on the 2:00

1 "3-pause" power snatch (2 sec just below knee + 2 sec jumping pos. + 2 sec catch pos.)

1 power snatch

WOD: AMRAP 3

9/6 cal bike

12 Power Snatch @ 95/65

3 min rest

AMRAP 3

9/6 cal bike

8 power snatch @ 115/85

3 min 

AMRAP 3 

9/6 cal bike

4 power snatch @ 135/95

Thursday

Thanksgiving

Friday
3 rounds
1 min bike
1 min good morning

3 rounds
10 slow wall squats
10 ring row
10 OH circles

BB Warmup
5 good morning
5 back squat
5 elbow rotation
5 stirct press
5 Romanian deadlift
5 front squat

Tempo front squat
9 rounds on the 1:00
1 tempo front squat (5 sec down 2 sec pause @ bottom, explode out of bottom)

Tempo deadlift
7 rounds
5 sec up
5 sec down

WOD: For time
1 k bike, 15 C2B pullup, 2 deadlift @ 315
1 k bike, 15 C2B pullup, 4 deadlift @ 315
1 k bike, 15 C2B pullup, 6 deadlift @ 315
1 k bike, 15 C2B pullup, 8 deadlift @ 315
1 k bike, 15 C2B pullup, 10 deadlift @ 315

November 18 - 22

Monday

Warm-up
3 Rounds
6 R/L single KB lateral box step up
20 second hollow hold
100’ R/L single KB farmers carry

Strength
5 sets on the 2:00
3 power clean
3 front squat
3 push jerk
Set 1: 60% 1RM C&J
Set 2: 65% 1RM C&J
Set 3: 70% 1RM C&J
Set 4-5: build to heavy

WOD “Randy Savage” AMRAP 12
3 rounds Macho Man* (135/95)
15 T2B
*1 round Macho Man: 3 power clean + 3 front squats + 3 push jerks

Tuesday

Strict Gymnastics (A)

Not for time:
30 wall walks
Strict Gymnastics (B)
4 sets for quality:
10 horizonal ring rows
10-20 second ring support hold

WOD “Sea Horse” 3 rounds
1,600 Meter Bike Erg
800 Meter Row
400 Meter Run
20 Burpee Box Jump Overs (24/20)

Wednesday 

Warm Up
3 each side:
7 single arm DB bench press
7 single arm DB bent over row
Strength
5 sets of 1
Pausing OH Squat

*10 second pause at the bottom
Set 1: 50% 1RM OHS
Set 2: 55% 1RM OHS
Set 3: 60% 1RM OHS
Set 4-5: build to heavy

WOD “Double Jointed”
15 OH Squats (95/65)
39 Double Unders
15 Deadlifts (95/65)
30 Double Unders

Thursday 

Warm Up

Upper Body
1. Puppy Dog Pose: 1 min
2. Shoulder to Floor: 1 min
3. Wrist Stretches: 1 min
Lower Body
1. Couch Stretch: 2 min each side
2. Pigeon Pose: 2 min each side
3. Butterfly: 90 seconds
4. Pike: 1 min
5. Straddle: 1 min
6. Kneeling Split: 1 min

WOD 4 rounds
500 Meter Row
25 AbMat Sit-ups
Into…
4 Rounds:
25/20 Calorie Assault Bike
15 Burpees

Friday

Warm Up
3 Sets for Quality
10 Cossack Squats
10 Waiters Squats

Strength
EMOM x9
1 Tempo Front Squat
Tempo: 52X1
Set 1-3: 60%
Set 4-6: 64%
Sets 7-9: 68%

WOD “Singled Out” 3 rounds
1 Min Wallballs (20/14)
1 Min Alt DB Snatch (50/35)
1 Min Box Jumps (24/20)
1 Min Single Arm DB C&J (50/35)
1 Min Cal Row
1 Min Rest

November 11 - 15

Tuesday

warm-up 3 rounds

200 m run

15 OH circles each direction

10 cal AB

5 inch worm

WOD: 'Piggy Back' 

12 RFT, teams of 2, alternating each round

12 alt DB snatch @ 50/35

12 lateral burpee over DB

12 10m sprint

Wednesday

warm-up 1 round

5 good-mornings

5 back squat

5 elbow rotations

5 strict press

5 Romanian Deadlift

5 front squat

pausing back squat 

6 rounds, on the 1:30

1 back squat (3 sec pause @ bottom) + 1 back squat

rounds 1, 2: @ 65% 1RM

rounds 3, 4: @ 70%

rounds 5, 6: @ 75%

WOD: 3RFT

30/24 cal AB

20 single DB box step-up @ 50/35

10 squat clean @ 135/95

Thursday

7 rounds on the 1:30

30 double-under

3 position power clean (1 @ high hang, 1 @ hang, 1 from ground)

round 1 @ 50% 1RM

round 2 @ 53%

round 3 @ 56%

round 4 @ 63%

round 5 @ 65%

round 6 @ 68%

round 7 @ 69%

WOD: AMRAP 12 min

9 strict pullups

12 hang power clean @ 135/95

9 strict HSPU

21 DL @ 135/95

Friday

WOD: '4th Down'

AMRAP 4 min 

21/15 cal row

21 KBS @ 50/35

21 thruster @ 75/55

4 min rest

AMRAP 4 min

15/10 cal row

15 KBS

15 thruster

4 min rest

AMRAP 4 min

9/6 cal row

9 KBS

9 thruster

November 4 - 8

Monday

5 rounds:

1 pausing front squat (pause @ parallel on the way down, pause @ bottom, pause @ parallel on the way up)

+ 1 regular front squat

WOD: 5RFT

200m run w/DB @ 50/35

14/9 cal row

7 front squat @ 135/95

5 bar MU

200m run

rest 1 min

Tuesday

3x Push Jerk

5 rounds on the 2:00

WOD: 3 RFT

60 Double Under

30 air squat

10 push Jerk @ 185/115

Wednesday

5 rounds on the 2:00

9 OHS @135/95

6 C2B Pullups

3 bar muscle ups

WOD: 5 rounds

4 min AMRAP:

30 shuttle sprint @ 10m 

20/15 cal AB

max cal row

4 min rest

October 28 - November 2

Monday

Front Squat
On the 2:00 x 5 Sets:
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 4 Reps
Set 5: 6 Reps

WOD: "Workaholic" 3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
... Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

Tuesday

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches

WOD: "Halftime"
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
... Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row

Wednesday

10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

WOD: "IHOP" AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans @165/115
5 Hang Squat Cleans
5 Squat Cleans

Thursday

WOD: For Time
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

3 Rounds, Not For Time:
15 Hollow Rocks
10 Empty Barbell Good Mornings
15 GHD Sit-ups/ ab mat sit ups
10 Hip Extensions / superman

Friday

Open 20.4

October 21 - 25

Monday

Power Snatch Technique

On the 1:30 x 5 Sets:

1 Hang Snatch High Pull

1 Hang Power Snatch

1 Hang Snatch High Pull

1 Hang Power Snatch

WOD: 'Thumb War' 5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Assault Bike Calories

1 Minute Rest

Tuesday

Box Squat

7 Sets of 3 Squats

* Set height to just below parallel

* 1 sec full stop at bottom

Rest as needed (1-2 minutes) between sets.

WOD: 'Child's Play' 3 Rounds:

15 Deadlifts (205/145)

20 Dumbell Front Squats (50/35)

80 Double-Unders

Wednesday

3 Rounds (18:00 total):

AMRAP 2 min:

30-40% of your Max Strict or kipping HSPU

12 CTB Pull-Ups

Max Calorie Assault Bike

... Rest 1:00

In a 2:00 Window

30-40% of your Max Strict or kipping HSPU

12 Box Jump Overs (24"/20")

Max Calorie Row

... Rest 1:00

Thursday

Pausing Front Squat

On the 1:30 x 6:

1 Pausing Front Squat

1 Front Squat

Build to a moderate, but not a max effort.

WOD: 'Mind Control' 7 Rounds:

7 Toes to Bar

7 Front Squats @135/95

200 Meter Run

Friday

20.3

Saturday

Ghost Thrusters!!