Tuesday 11/1

1) Snatch 5 x 3 (65, 70, 75, 80, 80%)
-Drop from the top

2) Snatch Hi-Pull 5 x 2 >105%

3) Back Squat 4 x 4 (80, 82.5, 85, 87.5%)

4) 7 min AMRAP of Mary
5 HSPU
10 Pistols
15 Pull-ups

rest 2 minutes

5) 7 min AMRAP of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats

Monday 10/31

1) 2 minute EMOM building over the whole 20
0-4 2 Cleans + 2 Jerks
5-9 2 Cleans + 2 Jerks
10-14 2 Cleans + 1 Jerk
15-19 1 Clean and Jerk

2) The class will be split up into 2 groups Living Vs. Zombies
Living on one side zombies on the other

3 Rounds for time:
10 Power Cleans (75/55) (KBS BC)
31 Double unders (50 singles)
16 Wallballs (20/14)

rest 3 minutes

3 Rounds for time:
13 Thrusters (75/55) (DB thrusters BC)
13 Burpees
13 Box Jumps (24/20)

rest 3 minutes

For Time:
1000m row on all rowers
(3 rowers for larger classes 1-2 for smaller)

The first 2 workouts are scored as fastest time vs. fastest time. I.e Human 3:34 Zombie 3:37 the humans get 1 point. Then the 2nd fastest are compared etc. etc.  Whichever team has more points wins workout 1.  Same goes for workout 2. Workout 3 is worth 3 so if Humans lose the first 2 workouts and are down 0-2 they can still win if they win the row.

Losing team has to accumulate a total of 30 Calories per person on the assault bikes so team of 5 = 150 calories

Saturday 10/29

Today is solely dedicated to Wodapalooza

If you are not doing WZA prepare to jump in to multiple workouts that people need to do.  Try and give everyone competing an extra push!

Friday 10/28

1) Clean Pulls 6 x 2 at or above 100%

2) Clean DL 6 x 2 at or above 110%

3) 30 min EMOM
1) 10-12 Double DB Bent over row
2) 10-12 Close Grip Bench
3) :30-40 Plank
4) 10-12 Bicep curls
5) 15 Box Dips
6) 10 Lateral raises + 10 V-ups

Thursday 10/27

1) 2 position pause snatch + Snatch
-go on feel

Pause below the knee then above the knee, finish the rep drop and complete a full

2) With a partner
4 rounds
250m row
Max reps Cleans (95/65)

-P1 on rower P2 on cleans
switch based on rower

Wednesday 10/26

1) Every 90 seconds for 15 minutes
5 Deadlifts (you pick the weight TnG) + 3-6 Muscle-ups
-if needed you can turn it into an alternating emom

2) 3 min AMRAP
15 Push-ups
20 Mountain climbers
20 Alt DB Snatch (70/40)
-rest 2 minutes repeat 2 times

3) NFT:
50 Underhand grip bent over row (95/65) chase the pump
50 GHR

4) 150 Cals on the bike
Only working :20 resting :40

Tuesday 10/25

1) 2 Power Cleans + Push Press + Push Jerk + Split jerk
Every 2 minutes for 20 minutes - build over the 20 minutes

2) 14 Min EMOM
1) DB Strict Press x 6-8
2) Heavy russian Twists 12-16

3) For Time
25-20-15
TTB
50-40-30
Wallballs (20/14)

Monday 10/24

1) 16 minute ALT EMOM
Back Squat x 4 reps at 87.5% or higher (you can split them up)
Strict Chin ups on ring 5-8 reps

2) For Time:
3 Rounds
400m Run
500m Row

If you are planning to do some of the WZA team qualifier workouts tomorrow stop here and mobilize

3) Every 90 seconds for 15 minutes
Hang Snatch + Snatch + OHS

4) 4 rounds NFT
Close Grip Bench x 6
Banded Side Steps x 12'

Saturday 10/22

1) With a partner 20 min Ladder
30 Power Cleans * minimum of 3 reps touch and go
20 OHS

Start at 115/75 and add 20/10 lbs every completed round

2) For Time:
27-21-15
C2B
9-7-5
Snatch (135/95)

3) With a partner for time:
100 cal row
100 Box Jumps (30/24)
10 Legless Rope climbs
100 Deadlifts (275/185)
100 Cal Bike

Friday 10/21

1) Every 2 minutes for 20 minutes
2 Clean Deadlifts + 1 Hang Clean + 1 Front Squat + 1 Jerk
-get to something heavy at the half way mark

2) Alt EMOM for 12 minutes
1) Push Press x 4
2) Bent over Row x 8

-heavy for both

3) .com 10/3/16
25 Min AMRAP
25 Thrusters (45/30)
25 Burpees
25 SDHP (45/30)

4)
50 Hangin scap retractions
Crossover symmetry x 3

Thursday 10/20

Rest day, spend it doing some mobility

Wednesday 10/19

#1 and #2 are the priority today so if you can't squeeze in all 3 skip #3, you can do them in any order but keep the time between workouts around 10 minutes

1) 15 min AMRAP
5 Muscle-ups
10 Alt Pistols
15 Cal AB

rest 10 minutes

2) 15 min AMRAP
12 Single Arm DB Split Jerk (50/30) (6/6)
48 Unbroken Dubs*
100m Run

* if you trip up at any point during the dubs run a 200m run instead of 100 after the set is over

rest 10 minutes

3) For Time:
60 Deadlifts (185/135)
60 GHDSU
60 Cal Row

Tuesday 10/18

1) Five 2 minute rounds for max load

Every :30 for 2 minutes
2 TnG power Cleans

rest 1 minute between rounds

2) For Time:
400m Run
40 KBS (55/35)
40 Box Jump Overs
40 KBS
400m Run

3) 5 Rounds
:30 Hollow Hold on GHD (hands over head)
15 Banded GM (or 15 Single leg banded hip ext)

Monday 10/17

1) Power Snatch + Hang Power Snatch + Snatch + Hang Snatch x 7-8 for max load

2) Back Squat 8 x 4 82.5-85%

3) 10 minutes: Strict HS ME work
2 minutes at 4" deficit
2 minutes at 3"
2 minutes at 2"
2 minutes at 1"
2 minutes at 0"

4) 20 min AMRAP for max calories
5 Pull-ups
10 Push-ups
15 Air Squats
20 Pulls on the rower

Saturday 10/15

1) Max Snatch or Clean and Jerk your choice

2) Take 80-85% of above and AMRAP in 6 minutes

3) 5 Rounds a new Round every 6 minutes
5 Bar MU
10 SDHP (135/95)
15 TTB
20 Wallballs (20/14)
25 Cal Row

4) Will be a game time decision- more a mental toughness challenge, see how we feel after #3
8 min AMRAP
Burpee box jump overs (30/24)

Friday 10/14

Assuming you ran or rested yesterday

1) Front Squat + Jerk + Front Squat 6-8 sets, start heavy and try to make small bumps

2) 3 Sets: 10 bent over row immediately into 15 Band Pull apart
:45 Hollow Hold immediately into :45 plank hold

3) 18 min AMRAP
7 Strict Pull-ups
12 Strict Ring Dips
300m Run

4) 4 Rounds
100m Farmers Carry
100m Double OH Carry

Thursday 10/13

The weather says it should be decent today.  Ideally today will be long distance or rest but if you have to give it a go at the gym today you need to go sub 5:00 to win a free item of clothing

1) Run 5 miles
-if you are on a track go sub 38 minutes
-if you are on the street with changes in elevation sub 42

OR

For Time
50/40 Cal AB
25 Front Squats (115/75)
50/40 Cal Row

Sub 5:00 for a prize

Wednesday 10/12

1) Power Snatch 1 x 3 65%, 1 x 3 75% 3 x 3 85%
-all reps are drop from the top

--If you are resting tomorrow try to squeeze in some squats here Back Squat 6 x 2 87.5-90%

2) 10 minutes to work to a heavy/max double Deadlift

3) "Marston"
20 min AMRAP
1 Deadlift (405/275)
10 TTB
15 Bar Facing Burpees

Tuesday 10/11

Today's class EMOM is good work, if you want to jump in that by all means do.

1) Split or Push Jerk 3 x 3, (80-85% of max C+J) 3 x 2 (85-90% of max C+J), 5 x 1  (90-95% of max C+J)
-When you catch the last rep of each set, try not to be in a hurry to bring your feet back. Sit there for a brief hold

2) For Time: Partition as needed
120 Low Parallette Push-ups
60 Strict Pull-ups
-If you think you will be able to go sub 12, add weight


3) For Time:
42 Cal Row
21 SOH (115/75)
21 C2B
30 Cal Row
15 SOH (165/115)
15 Bar MU
18 Cal Row
9 SOH (205/135)
9 Muscle Ups

Monday 10/10

1)For Time:
10-1
Clean
Rx weights 135/95, 155/105, 175/115, 195/125, 215/135, 235/145, 255/160, 275/175, 295/190, 315/205

18 minute cap

2) At 18 minute mark
1 mile run for time

3) 30 min Accessory EMOM
1) 10 Double KB OH Lunges
2) 8-10 DB Bent over row
3) Close Grip Bench x 5-8
4) Single Leg RDL x 5-8
5) MB GHDSU x 10-15

Saturday 10/8

1) Clean grip deadlift 6 x 3 no-drop but reset >105%

2) Some gymnastics conditioning:
15 minute ladder
1 legless rope climb
1 Muscle-up*
2 Strict/kipping HSPU*
10 Alt Pistols

The legless and pistols are fixed numbers
muscle-up goes up by 1, Strict/Kipping HS goes up by 2

-this is about volume so if you need to kip your handstands to get deeper by all means.

3) "Santora"
3 Rounds for reps 1 min at each station
Squat clean (155/105)
20' Shuttle run (20' forward/20' backwards = 1)
Deadlift (245/165)
Burpees
Jerks (155/105)

rest 1 minute between rounds

4) For Time:
100 Hollow rocks: every time you break you must hold a total of :30 plank before resuming
-a break is considered any pause

Friday 10/7

1) Back Squat 10 x 3 82.5-85%
-take your time with these

2) 10 Rounds for time:
9 wallballs (20/14)
6 KB SDHP (70/55)
3 GI Janes

3) Every 7:30 for 4 rounds
1200m run

Thursday 10/6

1) Every :30 for 5 mins
1 Power Clean and Jerk
rest 1
Every :30 for 4
1 Power Clean and JErk
rest 1
Every :30 for 3
1 PC + J
rest 1
Every :30 for 2
1 PC + J
rest 1
Every :30 for 1
1 PC + J

increase weight every rest period

2) 10 Min Ladder
3 Power Clean and Jerk (135/95)
3 TTB
30 Dubs
up by 3s dubs stay at 30

3) For Time:
50 Ring Rows
50 Strict Dips
25 Strict Pull-ups
25 Strict HSPU

Wednesday 10/5

Couple of different tracks for today:

If you plan to rest tomorrow:

1) Front Squat 4 x 3 (as heavy as possible for all 4 sets of 3)

2) 34 min AMRAP

10/7 Cal Bike

200m run

300m row

2 minute rest between rounds 

3) 4 rounds for reps:

1 min ME wallballs

1 min ME Dubs

1 Min ME TTB 

-no rest between rounds

If you plan on hitting tomorrows workout of power clean ego/ Clean and jerk and TTB etc. do the following:

1) Front Squat 4 x 3 (as heavy as possible for all 4 sets of 3)

2) 48 min AMRAP

10/7 Cal Bike

200m run

300m row

2 min rest between rounds

* note your score after 34 minutes, then continue for another 14 minutes assuming you aren't disrupting the class

Tuesday 10/4

1) 3 Power Snatches x 5 TnG 80-85% of max PS

2) 12 min EMOM
1) Snatch Hi Pull x 3 >105%
2) L-sit :20-:30

3) 12 min AMRAP
10 DL (225/155)
15 Box Jumps (24/20)
-top of every minute 5 burpees

4) 5 rounds
DB strict press x 8
weighted Static GHDSU hold x :20-:30

Monday 10/3

1) OHS 7 x 2 80-85%

2) 10 minutes to max 2" off the floor clean

3) For Time:
Strung out backwards upside down Fran
1200m run
9 Pull-ups
9 Thrusters
800m run
15 Pull-ups
15 Thrusters
400m run
21 Pullups
21 Thrusters

4) 5 Sets:
6 C2B pull-ups strict with a pause at the top
10 GHR