Monday 12/1

If any of you are interested in the December challenge. Guys need to beat my score of 12:22 by :45 (11:37 or faster to be eligible) and girls need to be within :45 to be eligible so 12:57 or faster


1) Max Back Squat

2) Max Strict Press

3) EMOM 10 mins

Even: 2 Snatch at or around 85%

ODD: 10 Deadhangs 

4) Do the wod on the board. 

5a) GHDSU 3 x 25

5b) GHR weighted 3 x 8

5c) banded side steps 3 x '12

Saturday 11/29

Today is up to you. You can hit the gymnastics or the 10am or so some stuff from 11am-12pm whatever you want to do or work on.  Remember we will max next week.

Friday 11/28

1) Front Squat week 14 (7)

2) CG bench week 14

3) Team wod:
3 rounds for time:
600m Row
50 KBS (55/35)
40 Box jump overs (24/20)
30 alt DB snatch (70/50)
200m run

Follow the leader

Thursday 11/27

25 min partner AMRAP of "Sean"

11 C2B
22 Front Squats (75/55)

1 partner does 1 round then switch. "resting" partner must complete 15 burpees before re-entering AMRAP.

Please partner with someone that does not follow this blog.

Wednesday 11/26

1) Deadlift week 14 (7)

2) Power Snatch 3 x 6 work on cycling moderate PS should be around 80-85%

3) Power Clean 3 x 6 same as above

4) For Time:
21-18-15-12-9-6-3
KBS (70/55)
Hollow Rocks
- 28 dubs for each - (between rounds)

5) Crossover symmetry x 3

Tuesday 11/25

Rest or curves circuit

Remember we are maxing next week and trying to hit Wed-Fri this week so attempt to be smart.

Monday 11/24

De-load this week so use wendler week 7 to for the weights.  Ideally we work out today Rest Tues, Workout Weds-Fri and then light or rest Saturday rest Sunday to get ready for maxes next week.

1) Back Squat week 14 (7)

2) Press week 14 (7)

3) DB row 4 x 10 you can set-up the bench on the boxes

4) For Time:
21-15-9
Snatch (95/65)
GI Janes

5a) GHR 5 x 6 unweighted
5b) L Sit 5 x Max effort

Saturday 11/22

Today we will snatch a little and OHS and mess around with some gymnastics I have a feeling the crew might be small today. Very laid back kind of Saturday to ease us into a deload week.

So your homework is to bring in a hero wod. Any of them you might like to do and we will draw it out of a hat.  

Let's try to avoid running ones Or at least long distance runs its fucking cold out

Friday 11/21

1) Front Squat week 13

2) CG bench week 13

-this is it, wendler has come to an end, light weights next week and retest first week of December

3) 30 seconds ME MU
30 seconds Rest
30 seconds ME Pistols
30 seconds rest
30 seconds Max distance Handstand walk
30 seconds rest
45 sec mx reps MU
15 rest
45 sec ME pistols
15 rest
45 sec Max distance
15 rest
60 seconds ME MU
60 seconds ME pistols
60 seconds max distance

4)13.4
7 min amrap
3 C+J (135/95)
3 TTB
6 C+J
6 TTB
9 C+J
9 TTB


5a) weighted GHR 5 x 6 heavy
5b) crossover symmetry x 3

Thursday 11/20

Rest or curves circuit

or feel free to do todays class wod.  If you do the WOD partner with someone that does not follow this blog and that is not quite at your level of fitness.

Wednesday 11/19

1) Deadlift week 13 (3)

2) Push Press 5 x 5 heavy

3) For Time:
60 Deadlifts (225/155)
every minute starting at 0:00 10 lateral bar over burpees 2 foot take off

rest 8 minutes

4) For Time:
40 squat cleans (95/65)
-every minute starting at 0:00 6 lateral bar over burpees 2 foot take off

5a) L sit 1:40 mins x 3 :20 on :20 rest :20 on :20 rest :20 on
5b) crossover symmetry  x 3

Tuesday 11/18

1) Snatch balance 10 x 2 go moderate here work on trying to catch rock bottom and hold for 3

2) Pendlay row 5 x 6 hold at top 5 count so go light, keep shoulder blades tight

3) For Time:
25 wallballs
250m row
25 Wallballs
500m Row
25 Wallballs
750m row
25 wallballs
1000m row

If your wallballs have been decent go normal weight and go unbroken all rounds
If your wallballs need some work, go heavier and higher, still move though

4) Plan ahead on this one, once you finish your wod you have 2 minutes rest and then hit 20-50 reps for time on you main gymnastics goat.

Monday 11/17

This is the last week of live wendler sets week 13 (or 3 on your sheets) next week will be a deload week 14 (7 on your sheets) Then we will retest all 5 first week of December.

1) Back squat week 13 (3)

2) Press week 13 (3)

3) 5 sets for max complex
1 Clean + 1 Hang Clean + 1 Front Squat + 3 Jerks

4) 16 min AMRAP
8 Front Racked Lunges (155/105)
16 Pull-ups
24 GHDSU
32 Double unders

5a) banded hip ext 4 x 12
5b) crossover symmetry x 4

Saturday 11/15

1) 15 reps including your warm-up reps to find a near max snatch

2) Drop down to 75% of above and hit
3 max effort sets of TnG rest as needed between attempts

3) For Time:
5 Rounds
4 Bar MU
7 Deficit HSPU (4"/2")
11 Thrusters (135/95)
15 Bar over burpees

4 and possibly 5 will be dependent on what the weather is like and how we feel

Plan on going outside for prowler pushes and DB snatching

possibly some rowing instead

Friday 11/14

1) Front Squat week 12

2) CG bench week 12

3a) Bulgarian split squat 3 x 10
3b) Hanging Windshield wipers 20 reps each way
3c) Seated DB strict press 3 x10

4) 14 min partner AMRAP:
10 DB Step Ups (40/30)
15 TTB
- 1 partner does a full round
- resting partner must do 1 legless rope climb to enter back into the am rap
-if you feel your grip going switch over to 2 regular rope climbs

Thursday 11/13

Rest or curves circuit

Wednesday 11/12

1) Deadlift week 12

2) Hi Hang Snatch + Hang Snatch work up to a heavy complex in 3-4 attempts then stay at that weight for EMOM for 10 minutes

3) 10 minutes to work on Butterfly C2B (ladies) bar mu (men)

4) For Time:
15 OHS (115/75)
15 C2B
15 Box Jumps (30/24)
20 OHS
20 C2B
20 Box Jumps
25 OHS
25 C2B
25 Box Jumps

5a) Pendlay Row 5 x 5 (light weight pause for a 3 count at the top all strict)
5b) L-Sit 5 1 minute rounds :10 hold :05 rest for the minute
5c) weighted GHR 5 x 5-8 heavy

Tuesday 11/11

1) Jerk Balance 5 x 5 slightly heavier than last week

2) Jerk Grip OHS same as last week slightly heavier if able 25 reps 3 count in the bottom

3) For Time:
500m Row (Men's goal sub 1:33, women's goal sub 1:44)

rest 1+ minute (basically you should be resting until 3 min mark)

4) For time:
1 mile run

rest 1+ minute to the top of a minute

5) For Time:
Row 500m
Run 400m
- (suck this up and try and go Men under 3:15 women under 3:25)

Monday 11/10

1) Back Squat week 12

2) Press week 12
-Flip these if needed to squat with the class

3) 10 strict MU + 10 Kipping MU + 20 Strict Ring C2R Pull-ups + 20 Strict Ring dips
- if you cannot do strict do 15 kipping, if you still aren't there work your transitions

4) Every 3 minutes for 18 minutes
10 Burpees + the following complex:
5 Hang Cleans + 5 Power Cleans + 5 Thrusters

all unbroken. For max load over the 6 sets

5a) Banded side steps 4 x 12'
5b) GHDSU 4 x 20
5c) Same DB bent over row as friday 4 x 10

Saturday 11/7

Let's have some fun today and just sweat and breath heavy

1) EMOM for 15 minutes
Minute 1: 10 OH Walking Lunges (135/95)
Minute 2: 10 TTB
Minute 3: 10 burpee box overs (24/20)

2) At the 15 minute mark complete for time:
5 rounds
10 OH Lunges (135/95)
10 TTB
10 burpee box overs (24/20)

3) For time:
1000m row
75 KBS (70/55)
50 Box Step overs (24/20) laterally no jumping
25 Unbroken WB (20) 11' feet for dudes
25 Unbroken WB
50 Box step overs
75 KBS
1000m row

- each set of wb needs to be unbroken, you may take a break at 25 or try and do 50 in a row but if you break before 50 you must start the 2nd set over

Friday 11/7

1) Front Squat week 11

2) CG bench week 11

3) EMOM 21 minutes
Min 1: Row Sub 1:38/1:46
Min 2: ME 4/2" deficit HSPU
Min 3: rest

4) For Time:
4 rounds
50 Double unders
20 pistols (10L/10R)
10 Strict dead hang pull-ups

5a) GHR 5 x 6 same weight as last week
5b) L-Sit hold 5 rounds 1 min of (:15 on :10 off :15 on :10 off :10on)
5c) 3 x 10 DB row- set up a bench standing on plates so you can lay flat on bench and grab DBs off floor

Thursday 11/6

Rest or curves circuit

Wednesday 11/5

1) Deadlift week 11

2)  Bulgarian split squats 4 x 10 each leg

3) Saundra's going away wod
Partner up:
30 DL (135/95)
25 DL (185/125)
20 DL (225/155)
15 DL (275/185)
2710m row switch every 250ish
15 DL
20 DL
25 DL
30 DL

Start with zero equipment at 321 go get everything set up and everything must be put away for time to stop

4a) Banded hip ext 4 x 10 each leg
4b) Hollow rocks 4 x 25

Tuesday 11/4

1) Split Jerk 6 x 2 (6 attempts for a max double)

2) Jerk Balance 5 x 5 (moderate weight)

3) Jerk Grip OHS- this is about feeling this one out some of us might need to use an empty bar
Hit 20 easy reps pause in the bottom 3 count

4a) 15 wall walks. walk up touch your nose count to 10 walk back out
4b) 25 heavy dead hang pull-ups

5) 16 min AMRAP
20 Pull-ups
10 Push Press (135/95)
400m Run

6) Crossover symmetry x 4 cycles

Monday 11/3

Last 3 weeks of wendler I know some of you are ready for this to be over, soon enough.

Add 10# to your lower body weights and 5# to upper body weights and start over at week 1.
For the next 3-4 weeks while we finish up wendler and testing you should be making sure you are eating more than usual to fuel the next month. Over the next 3 weeks if you don't hit your max reps numbers i.e. for 5+ you get 4. hit another set.

1) Back Squat week 11 (on sheets week 1)

2) Press week 11

3) Spend 10-(girls 20) minutes working muscle-ups and transitions, strict if you can hit 5+ . work in some banded mu transitions
-During this time hit 10 pistol box jumps (12") each leg

4) For Time:
15-12-9
Cleans (165/115)
Box Jumps (30/24)

5) For Time:
30 GHDSU
500m Row
30 Hip Extensions