Thursday 12/1

Rest and mobilize today. You know you need it

Wednesday 11/30

1) Snatch Hi Pull 7-8 x 2 >105%

2) RDL 4 x 8 ( heavy as possible with tension on your hamstrings)
-Band pull aparts 4 x 20
DB KB front racked walk 4 x up and back


3) For time
15 C2B
20 Deadlifts (185/125)
25/20 Cal Row
25 C2B
30 Deadlifts (185/125)
35/30 Cal row

4) From CrossFit Linchpin
For Time:
15 C+J (135/95)
30 Cal AB
15 C+ J

Tuesday 11/29

1) 1 1/4 Front Squat 10 x 1 (90-105% of max clean)

2) Back Loaded Lunges 1 x 16, 1 x 14, 1 x 12, 1 x 10 1, x 8 building over the sets
- between sets 4 L-sit complexes

3) 10 Rounds for reps
30 seconds burpees
30 sec rest
30 seconds DB or KB Thrusters (50 or 55s/30 or 35s)
30 sec rest

Optional
4) 5K row at around 85% effort

Monday 11/28

1) 9 min EMOM
2 TnG power Snatch

rest 2 minutes
9 min EMOM
2 TnG power Clean

2) 10 RM Deadlift (clean grip)

3) 7 min AMRAP
15 KBS (55/35)
10 Box Jumps (24/20)

4) 5 Rounds NFT
10 Strict HSPU
10 Strict Pull-ups
20 GHDSU

Saturday 11/26

1) With a partner: you go I go rounds
10 rounds 4 Deadlifts (275/185) 2 Bar MU
10 Rounds 3 Deadlifts (315/205) 3 Bar MU
10 Rounds 2 Deadlifts (365/225) 4 Bar MU

2) For Time:
100 Cal AB
100 Cal Row

every 2:00 starting at 0:00 5 SOH (185/125)

Friday 12/25

Partner Feeks:

45 min partner ladder:
2 100m Shuttle Run
2 Squat Cleans Thruster (175/115)
4 Shuttle Runs
4 Squat Clean Thruster
....


shuttle run is 5m, 10m, 15, 20m out and back

Thursday 11/24

For Time:

Tour of houses

Barbara's house

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Helens House

400m run 

21 KBS (55/35)

12 Pull-ups

Fran's House 

21 Thrusters (95/65)
15 Pull-ups
9 Thrusters 

Isabel/Grace House

30 GTO 

(15 snatches then 15 clean and jerks)

Nancy's house

400m run

15 OHS (95/65)

Kelly's house

400m run

30 Box Jumps (24/20)

30 Wallballs

Uncle Bupree

50 Burpees 

Wednesday 11/23

1) Every 90 seconds for 21 minutes
Clean + Hang Clean + Front Squat + Push Jerk + Split Jerk
try to get to something heavy by the halfway mark

2) 4 rounds
20 GHDSU
15 Banded GM

3) 8 Rounds for time:
250m Row
50 Dubs

Tuesday 11/22

1) Deadlift 12 x 2 

try and hit a 2RM or close to it by the 6th set. Then drop off slightly and finish the remaining 6 sets

2) 35 muscle-ups

-For Time: 8 minute cap 

Singles are not allowed - goal is to pick a number from the beginning and hold that #of reps for the duration or close to that number 

3) 14 min Ladder

1 legless rope climb OR 2 regular 

2 SDHP (115/75)

2 Box Overs (24/20)

1 legless or 2 regular 

4 SDHP

4 BO

...

4) For Total Calories on the bike:

4 minutes of :10 on :50 off

4 minutes :20 on :40 off

4 minutes :30 on :30 off

4 minutes :40 on :20 off

no rest between segments 

Monday 11/21

1) Clean 1 x 4 (60%) 1 x 4 (70%), 1 x 4 (75%) 2 x 4 (80%)
-these should be singles but you can string them if you like

2) SOH 12 x 3
first 4 sets Strict press
2nd 4 Push Press
3rd 4 Jerk

3) Back Squat 5 x 4 (80%)

4) For Time:
40/30 Cal Row
4 Rounds
20 OH Lunges (45/25)
15 Burpees to plate
40/30 cal row

Saturday 11/19

1) "JT"

21-15-9

HSPU

Ring Dips

Push-ups 

-if you can go sub 5, do it strict 

2) 10-8-6-4-2 unbroken power cleans 

You have 2 minutes to complete each set 

increase weight for each set trying to hit the heaviest possible 2

once you finished the 2 rest until 10 minutes and repeat. 

2nd time around try and push the weights 5-15# from above, goal is unbroken but here breaks are acceptable 

3) 20 min AMRAP

8 TTB

20ft Front Racked Lunge (135/95) 

8 Burpees over the barbell

200m run 

depends on how big our group is, what I envision is 8 TTB, do your walking lunges drop the bar and do your burpees then after your run do TTB on the pull-up bar closest to your barbell. So you will be switching pull-up bars for the whole workout.  

BUT if you have to do it in place it is 8 Lunges 

Friday 11/18

1) 15 minutes for 7-10 working sets:
Snatch Balance + Snatch + Hang Snatch
-take the SB out of the rack then drop and immediately snatch + hang Snatch

2) Snatch Hi Pull 5 x 2 >105%

3) Snatch Deadlift 5 x 2 >115%

4) CrossFit Liftoff workout
15 min AMRAP
25 Pull-ups
50 Cal Row
100 OHS (45/35)
50 Box jumps (24/20)
25 Pull-ups

5) 50-75 Banded tricep ext each arm

Thursday 11/17

Active recovery day.  Easy cardio for 25-30 minutes nothing serious and then spend 20 minutes on targeted mobility.  

(targeted is going to be individual based on what you need) 

Wednesday 11/16

1) Five 2  minute rounds
300/250m row
with remaining time AMRAP of Jerks (from the floor) start moderate and increase load each round

rest 1 minute

2) Single Leg RDL 5 x 6 each leg
-Between each set 20 GHDSU

3) For Time:
200m Run
20 KBS (70/55)
50 Dubs
400m Run
40 KBS (55/35)
100 Dubs
40 KBS (55/35)
400m run
50 Dubs
20 KBS (70/55)
200m run

-the swings at 70/55 need to be unbroken, if you break on the first set the penalty is 100 dubs instead of 50.  If you break on the last set the penalty is 400m run instead of 200

Tuesday 11/15

1) warm-up nice and well before starting this
12 min alt emom
even: 3 Back Squats (85+%) can be in singles
odd: 7 Deadlifts (60-65%) unbroken

2) 10 min Ladder
1 Weighted Ring Pull-up
1 Weighted deficit push-up
2 Pull-ups
2 Push-up
etc...


3) For Time
10 muscle-up
20 HSPU
30 TTB
40 Alt Pistols
50 Cal Row

Only if you have time- rest 5 minutes and repeat, everything above is more important but if you have an extra 15-20 mins repeat the wod. If you are planning on repeating before you start I want you to perform the 1st round in as few sets possible. i.e. try to go unbroken MU and same on HS etc. then on 2nd go around pick sets before you start ie. 4/3/3 mu 8/7/5 hs. 6 sets of quick 5 ttb. etc try not to deviate from your plan and see what that shakes out as

Monday 11/14

1) Finish warm-up with
5 Rounds
30 foot HS walk
20 Straight leg raises

2) Every minute for as long as possible:
1 Bear Complex (Power Clean + Front Squat + Jerk + Back Squat + Jerk...or you can combine movements cluster + back thruster)
Starting weight is (75/55) every 4 minutes increase your weight Rx= 75/55, 95/65, 115/75, 135/95, 155/105, 175/120, 195/130, 215/145, 235/155, 255/165

3) For Time:
100 cal AB
every minute starting at 0:00 5 burpees

Saturday 11/12

1) 18 minutes
Min 1: 7 clean and jerks (any rep scheme you want, goal is max load by the end)
Min 2: :30 ME weighted Pistol L + :30 ME weighted pistol R
Min 3: Rest

Since nobody did this last week

2) From CrossFit Linchpin monster mash
For Time:
100 Cal Row
90 Wallballs
80 Cal row
70 Burpees
60 Cal Row
50 TTB
40 Cal Row
30 HSPU
20 Cal Row
10 MU

Friday 11/11

1) Every 90 for 21 minutes
1 Snatch + Hang Snatch + OHS

2) “Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

rest 2 mins

"Ben"
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

rest 2 mins

"Beau"
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

3) Walking pace for 12 minutes 

10 Parallete shoot through (Push-up, shoot through Dip)

7 Ring Pull-ups

Thursday 11/10

1) Back Squat 1 x 3 (75%), 2 x 1 (85%), 1 x 3 (80%), 2 x 1 (90%), 1 x ME (85%)

2) You can do the WOD on the board
4 Rounds
20 KBS (55/35)
25 Air Squats
30 Sit-ups

Or you can do the following:
2 mile run
rest 5 minutes (active recovery on the AB)
2 mile run

Both are for time (it says 58 degrees and sunny for today)

Wednesday 11/9

1) 15 minutes to climb as high as possible
8 Deadlifts (225/155)
4 Muscle-ups

-add 20/10lbs to your deadlift after each completed round

2) 24 min EMOM for calories
1) 10 DB Push Press (50/30)
2) 3 Rope Climbs
3) Max Cal Row
4) 1 min rest

3) 4 Rounds NFT
Shoulder circuit (side/45/front/bent over x 12 reps)
12 Banded hip extensions
5-8 Hip Bridges

Tuesday 11/8

1) Max Hang Clean (give yourself 10 minutes once you are warm)

2) Back loaded lunges 3 x 12 (6/6) same weight across

3) 15 min ALT EMOM:
1) 4-5 DB Step-ups
2) Bent over row x 10
3) :30 plank in hollow position

4) 13 min AMRAP
100m Run
2 Front Squats (225/135)
3 Box Jumps (30/24)

Monday 11/7

1) Power Snatch 2 x 3 (65%), 2 x 3 (70%), 2 x 3 (75%), 2 x 3 (80%)
-the 65 and 70 sets should be TnG the 75 and 80 sets can be dropped

2) 5 sets Snatch Hi-Pull + 2 Snatch DL (100%)
-between sets L-sit :20-:30

3) For Time
7 Rounds
10 Power Snatch (75/55)
10 Bar facing burpees

4) 2 options here
1- For Time: 50 Strict HSPU 50 kipping dips
2- Every minute for 10 minutes 1 set ME sHSPU. then at 10 minutes 50 kipping dips

-If you are solid at strict hspu do #1 if you are still build capacity do #2

Saturday 11/5

1) 18 minutes
Min 1: 9 power snatches (any rep scheme you want, goal is max load by the end)
Min 2: :30 ME weighted Pistol L + :30 ME weighted pistol R
Min 3: Rest

2) From CrossFit Linchpin monster mash
For Time:
100 Cal Row
90 Wallballs
80 Cal row
70 Burpees
60 Cal Row
50 TTB
40 Cal Row
30 HSPU
20 Cal Row
10 MU

Friday 11/4

1) Front Squat 2 x 4, 2 x 3, 3 x 2
-increase on every set (trying to finish at 90% or higher)

2) Push Press 6 x 2 (same weight across, get to something heavy)

3) 12 min ladder
2 Cleans (95/65)
25 Dubs
4 Cleans
25 Dubs
...
Every 2:00 starting at 0:00
5 Kick-ups to HS

4) 4 Rounds
10 weighted GHR
10 Bent over row
25 Weighted sit-ups Plate overhead

Thursday 11/3

Going to need a watch for this one:

40 minutes
4 minutes on the AB at a moderate pace 300-350/200-250 cals per hour
4 minute run (2 minutes out, 2 minutes back)

try to continue at that fashion for 5 rounds (always leave for a run on time so 4, 12, 20, 28, 36)
and try to increase the distance you run out each round

Wednesday 11/2

1) 20 minutes
Even- 5 Split Jerks (keep it light for the majority of this session, work speed footwork for the first half, 2/3)
Odd- 8-10 Ring Rows

2) Front Racked Lunges 3 x 12 (6/6) same weight across

3) Your call on this one, you can follow along with the class to pick a percentage

or you can do the following:

16 minutes for max deadlift reps:
Every 4 minutes starting at 0 run 500m, down the hill then to the R
0-4 (315/205)
4-8 (275/185)
8-12 (225/155)
12-16 (185/125)

4) 100 GHDSU for time
every time you break/pause get off and row 250m with the damper at 1