Saturday 12/30

1) Power Snatch 2 x 4, 2 x 3, 2 x 2

2) 5 rounds every 4 minutes AFAP:
5 Sandbag (150/100)
15/10 Cal Bike
15 TTB

3) "Fight 500"
40-30-20-10
Wallballs (20/14)
SDHP (75/55)
Box Jumps (20")
Push Press (75/55)
Cal Row

5 minutes of work 1 minute of rest until you finish

Friday 12/29

1) Jerk 6 x 2
Push + Split

2) Cycle through the following for 15 minutes:

Dead stop Bench Press x 3 reps (bring the bar down onto your chest and let go of the tension in your arms, briefly resting the bar on your chest then explode up)

Alternating Hammer Curls x 8 reps per arm

Seated sled face pulls x 10 

Kettlebell windmills x 5 per side

3) "Arm and Hammer"

15 min AMRAP

5 Power Cleans (135/95)

10 Front Squats (135/95)

5 Jerks (135/95)

5 Rope Climbs (10 strict Pullups, 15 kipping)

10 Dips 

4) 9 min AMRAP

2-7 Muscle-ups (pick a challenging number that you could do unbroken the first 2 sets)

3 Cleans (225/155) 

Thursday 12/28

1)Back Squat
5 x 3
- First rep is a 2 second pause, reps 2 and 3 are down and up. 
-Goal is to match or best last weeks final weight
-During back squats rotate through Shoulder Pre-hab.  I,Y,Ts Ext/int rotation

2) For time:
"Annie's got a rump"
50-40-30-20-10 (100-90-80-70-50 singles)
Double Unders
Sit-ups
Every 1:30 Beginning at 0:00
10 Single KB OH Lunge (55/35) (5 R arm L leg, 5 L arm R leg)

Wednesday 12/27

1) Power Clean 2 x 4, 2 x 3, 2 x 2
-as heavy as possible for all sets

2) Bench Press
1 x 3 85%
3 x 2 90%
4 x 1 107.5% negative

3) 14 min AMRAP
10 Deadlifts (135/95)
15 Burpee Box Jump Overs (24/20)
15 Deadlifts (185/125)
15 BBJO
20 Deadlifts (225/155)
15 BBJO
25 Deadlifts (275/185)
15 BBJO
30 Deadlifts (315/205)
15 BBJO
35 Deadlifts (365/225)
15 BBJO

4) Strict HSPU
5 x 8 AFAP
- must be unbroken 8 so manage rest wisely

Tuesday 12/26

1) Heavy 2 rep Thruster

-Accumulate:

30-40 reps per arm Chest Supported KB Row (stack benches on plates, holding 2 KB alternate rowing)

25 reps per arm Banded Single arm hi-pull

2) For Time:

"180 on Jackie"

30 Pull-ups

50 Thrusters (45/30)

1000m Row 

Core: 

3-4 Rounds 

10 Hanging windshield wipers

:20-:30 Face-up Chinese Plank (weighted if possible, keep your belly and butt tight)

3) 4 Sets 

12-15 Strict Pull-up (as few sets as possible)

10 Back Loaded Lunges (heavy across 5/5) 

Friday 12/22

Fun stuff planned for this weekend so just some lifting today
Check the main wod post for Sat and Sunday

1) Every :90 for 6 sets

6 TnG Deadlifts -start around 65%  and build over the 6 sets

1 minute transition 

Every :90 for 6 sets 

5 Front Squats - Start around 65% and build over the 6 sets 

1 minute transition 

Every :90 for 6 sets 

4 Bench Press- Start around 65% and build over the 6 sets 

2) 40-50 Strict Weighted Pull-ups OR strict unweighted C2B

3) 3 Rounds 

15 Box Dips

15 Hammer Curls 

Thursday 12/21

1) 30 Min AMRAP
28/21 Cal Row
21 TTB (V-ups)
14 Single Arm DB Clean and Jerks (50/35) (7/7)
70 Dubs (150 Singles)
Rest 2 minutes between rounds

Wednesday 12/20

1) Every 2 minutes for 20 minutes
5 Muscle-ups + 5 Unbroken Hang Cleans
-you have 1 minute to complete the 10 reps, 1 min rest
goal is max weight. Might want to knock it out early.  However you must complete all 100 reps and are not allowed to drop your clean weight more than 20lbs from your heaviest lift.

So if you try and do 315 on set 2.  Then you must do a minimum of 295 for the remainder of the workout

2) Back Squat 5 x 2
-2 second pause rep 1, down and up.
5lbs heavier than last week across all sets


3) For time:
40/30 Cal Bike
30 Deadlifts (185/125)
20 Front Squats (185/125)

Tuesday 12/19

1) Bench Press

2 x 3 82.5-85%, 2 x 2 87.5%

4 x 1 @ 107.5% 5-6 second negative, if you feel decent you can try to reps on the first 2 after that just focus on 1 rep being as controlled as possible

Weighted Pull-ups:

Accumulate 20-30 reps, these should be heavy 2-4 reps at a time

Sandbag Hold:

:30...the sandbags will be placed on boxes, you will bear hug it and then stand up and hold for :30

2) 10 min AMRAP

15 Power Snatch (95/65)

15 Bar Facing Burpees

15 OHS (95/65)

15 Bar Facing Burpees 

15 Snatches (95/65)

15 Bar Facing Burpees 

3) Bike conditioning

1 min on 1 min off 

x 12 

Monday 12/18

1) 15 min EMOM
2 TnG power cleans
-pick an end weight that you think you can hit and subtract 70lbs start there and add 5lbs every minute

2) RDL 5 x 6
-accumulate 50 banded pull aparts and 1:30 weighted plank

3) For total reps on each station: 4 scores
Tabata style :20 on :10 rest for 4 minutes at each
KBS (55/35)
Sit-ups
Cal Row
Shuttle Runs (10 yards, hand touch the line with feet behind)

1 minute rest between stations

4) Strict Press 6 x 3 same weight across

Saturday 12/16

1 Cluster (155/105)

2 Burpees over the bar

3 Burpee Box Jumps (24/20)

4 DB Snatches per arm. Do 4 R then 4 L (50/35)

5 C2B

6 DB Thrusters (50/35) (3R/3L)

7 Deadlifts (155/105)

8 Alt Pistols (MB Lunges)

9 TTB

10 High Target Wallballs (20/14) 

11 Hang Power Clean and Jerk (155/105)

12 Ring Muscle-ups

Friday 12/15

1) Alt EMOM 32 minutes
1- Front Squat x 4 reps
2- Deadlift x 5 reps
3- 10 weighted push-ups on low parallettes
4- 8-10 weighted strict pull-ups

-If you decided on the bench and pull-ups yesterday cut it to a 30 minute EMOM
1- Front Squats x 3
2- Deadlift x 4
3- Seated Alt DB press x 8 each arm

-For both make the FS and DL heavy ish from the start

2) Rotate through the following 4-5 times in 20-25 minutes 

(we will do a brief dynamic warm-up then go over everything and then the 1st round you perform will be with minimal weight as your true warm-up) 

-Keep the weights manageable and good control

5-8 Single Arm Hi Pull (keep the DB or KB close to the body and get your elbow as high as it can go, do not force it)

Chest Supported Underhand row x 8-10. Prop benches up on plates and laying face down grab the bar below the bench

Double OH Step-ups x 5 each leg - keeping the weights light and belly tight alternate legs 

Seated Sled drag face pull x 6-8 pulls (arms straight pull to your face, slide back and pull again)

1 minute HEAVY farmers hold using DBs- shoulder blades tight 

If you have time:

3) For time:

120 V-ups

every 2:30 perform 12 GI Janes 

Thursday 12/14

Your call on what you what to get into today:

Class work or a longer piece

1) Cycle through the following for 20 minutes
Floor Press x  3  increase as you go*
Strict Pull-ups x 6-8
Banded lateral steps x 12 each way
Banded Pull aparts x 15

 2) For Time:

500/400m Row

11 Hang Power Clean and Jerks (155/105)

22 Box Jump overs (24/20)

33 Russian KBS (70/55)

22 Box Jump Overs

11 Hang Power Clean and Jerks

500/400m Row

or 

1) Every 5 minutes for 40-50 minutes depending on your time and class environment 

2 Sandbag OTS (150/100)

7 Deficit HSPU (you pick height, challenge yourself but keeping them unbroken is the goal)

2 Hang Clean (225/155)

3 Bar MU

5 Burpee Box Overs (30/24)

15/12 Cal Bike 

goal is to go sub 3 for all sets. Quick breath during the early transitions then cut loose on the burpees and bike

Wednesday 12/13

1) Snatch 3 x 3 , 3 x 2, 3 x 1.1

For the first 6 sets it is TnG
for the last 3 sets it is 2 singles
build over every set

increase weight as you go

2) Back Squat 5 x 2
1st rep 2 second pause try to have all sets be at or around the weight over the last two weeks

3) 10 min AMRAP
10 High target wall balls (20/14)
30 Dubs
-Every minute beginning at 0:00 3 deadlifts (250/165)

4) Ab-rap

Tuesday 12/12

1) 12 min AMRAP
.5 mile bike
3-7 muscle-ups (pick a number you can uncomfortably go unbroken for the 12 minutes and then do it)

every 2 minutes beginning at 0 12 GHDSU

2) 20-25 minutes
Bench
4 x 3 82.5%
4 x 1-2 negatives at 105% 5 seconds down

Alt KB Bent over row x 16 (8/8)

Weighted plank x :20

3) For Time:
5 Rounds
15 Burpees to plate
12/9 Cal Row
9 TTB

Monday 12/11

1) Clean Pulls 5 x 2 >105%

2) Deadlift 3 x 3
heavy across

3) 2 Rep Bear Complex

4) 25:40 AMRAP (yes an extra :40 of fun) 

1 Legless Rope Climb 

8 Alternating Pistols 

2 Bear Complexes (165/115) 

-1 minute rest between rounds (if you finish a round past the 24:40 mark you can add to your score by performing Power Cleans until time runs out) 

5) 3-4 sets 

Single Leg RDL R x 4-7

GHR x 8

Single Leg RDL L x 4-7

GHR x 8 

rest as needed between sets 

Saturday 12/9

9am

10 rounds for time:

2 Ring Muscle Ups* (2 C2B + 2 Dips)

4 Deadlift (315/205)

8 Burpees

24 Dubs (75 Singles)

* Rx if you break the muscle ups you must perform 20 lunges after each round you break them

10am

4 Rounds: 20-25 minutes to take turns (give each other a push on the bike) 

:45 Max Calories on the bike (everything you got)

:15 seconds rest 

:45 Max Distance farmers carry (go heavy, try and control your breathing)

-Rest as needed between efforts 

Every 3:00** for 15 minutes 

20 Lateral Bar Hops 

7 Deadlifts (155/105) *

1 Hang Power Clean (155/105) *

4 Front Squats (155/105) *

15/12 Cal Row 

*For Rx This is an unbroken complex. With the built in rest (assuming you push:) this should be no problem.  Any breaks require you to take off 1 article of clothing....I jest, I jest.  If you break it will cost you 4 burpees before continuing 

**Rx+ complete 1 round every 2:30 

rest the remainder of the 3:00. Fastest and slowest round 

Friday 12/8

1) 25 minutes to work through the following:

DB Bench Press 3 x 12-18 reps (shoulders back chase the pump)

Then: 4 sets 

Banded lateral Steps  x 16' each way

Banded shoulder circuit (internal/external + high rows + straight arm lat pulls) x 12 each

Banded Side raises x 10 

DB side bends x 10-15 each side

2) For total Time:

7 Rounds of

3 Burpee box overs (24/20)

2 Muscle-ups 

1 DB Snatch per arm (90/60)

rest 3 minutes

5 Rounds of

4 Burpee Box Overs (30/24)

3 Muscle ups 

2 DB Snatch per arm (80/50)

rest 3 minutes

3 rounds of 

5 burpee box overs (36/30)

4 Muscle-ups 

3 DB Snatch per arm (70/40) 

Thursday 12/7

1) 5 working sets
1 Clean + Front Squat + Jerk

2)20 min Fran'ish Ladder 

400/320m Row

1 Thruster (115/75)

5 C2B 

2 Thrusters 

5 C2B

3 Thrusters 

5 C2B

4 Thrusters 

5 C2B

400/320m row

5 Thrusters 

5 C2B

...

Starting with and everytime you complete 4 rounds row 400/320m 

Wednesday 12/6

1) 18 minutes
1- Row :50 hard
2- Every :12 seconds 1 power clean
3- rest

-increase weight as you go

2) 5 sets
2 second pause Back Squat x 2 heavier than last week across
Backwards sled drag length of gym- heavy
L-sit hold :20-:30

3) For time:
3 rounds
4 DB Snatch L
4 DB Snatch R
16 Toes through Rings
4 DB Snatch L
4 DB Snatch R
64 Dubs
-1 min rest between rounds

Tuesday 12/5

1) Bench Press 5 x 30 @ 80%
5 x 1 @ 100% 5 second negative
-between sets 5-8 Strict pull-ups + 8-10 Hammer curls

2) For Time:

50 Calorie Row (each) -doesnt have to be 50 at once for each person but each person must do 50 before moving on

25 Synchronized Push Press (95/65)

50 Partner MB Sit-ups (14/10)- Both do a sit-up, one touches the MB behind their head then passes it to partner 

25 Cal Row (each) 

50 Synchronized Air Squats (hips below parallel together, lock out together)

After 50th Air Squat 

Cash out: alternate 5 sets each 

3 Burpee Box Jumps (24/20)

3) 9 min AMRAP

3 Front Squats (205/135)

9 TTB 

-5 GI Jane penalty for any broken sets 

Monday 12/4

1) Double Snatch pause 2 seconds at knees on first rep x 10

2) 7 mins to work down the ladder.
Starting at the max height you finished last weeks Strict/Kipping HSPU at
7 Strict HSPU
lower the deficit 1" 7 Strict HSPU etc.

3) 5 sets or 20 minutes 

Step Back Elevated lunges with Banded Distraction pulling you outward x 5 - fight for knee over toe line (Hold a KB or DB in the front rack position) 

10 Banded Pull Throughs (https://www.youtube.com/watch?v=MkwSzIaeZYg)- wider stance

:30 Single arm Plate OH hold- belly + butt tight 

4) 12 Min AMRAP

2 Bar Facing Burpees

30 Power Cleans (95/65)

30 Burpees

30 KBS (55/35)

30 Box Jumps (24/20) 

Saturday 12/2

Well looks like we are all getting to adult to be consistent with 11ams (I blame Dom)

Ill save it for another day. Here is 9 and 10am tomorrow

9am 

For Time:

30 Single DB ManMaker Buy-in (35/20) (50/30 Rx+)*

5 Rounds 

10 OHS (95/65) (115/75 Rx+)

12 HSPU

14 Goblet Step-ups 20" (55/35)

400m Run

30 Single DB ManMaker Cash-Out (35/20) (50/30 Rx+)

40 minute Cap

* Single DB Man Maker is:

DB in right Hand- Push-up + R arm row + R arm DB Cluster =1

Then switch to left hand and repeat 

10am:

20 minutes to cycle through 

4 Floor Bench Press* increase load throughout 

8 Ring Rows (add weight if possible)

12 MB V-ups with rotation (take the MB to the outside of your left foot then to the outside of R foot)

  

15 min AMRAP

15 Air Squats

10 Push-ups

1 Cluster (155/105)

Beginning at 0:00 and every 3:00 row 250/200m with the damper on 1

Friday 12/1

1) Hang Snatch + Snatch + OHS x 5

2) 12 min DT ladder
12 Deadlifts
9 HPC
6 SOH

Start at 115/85 and add 20/10 lbs every successful round

3) 5 Rounds
10 Alt DB Bench press (5/5)
10 Alt KB Bent over row (5/5)

Thursday 11/30

1) 24 Min AMRAP
12 KTE
18 Burpee Box Jumps (24/20)
-Every 3 minutes run 300m

Afterwards:
5 way shoulder holding :30 each
2 min straddle

Wednesday 11/29

1) Every 1:15 for 10 sets
3 Hang Cleans
-increase weight every set

2) 5 sets
2 rep Back squat with a 2 second pause- try to stay heavy throughout
rest :30
150ft farmers carry unbroken go heavy
1:00 rest

3) 14 min AMRAP
10 Alt Pistols
10 SDHP (75/55)
40 Dubs
1 min rest

4) 5 mins with a partner
:30 max hollow rocks
- Partner hold weighted plank

Tuesday 11/28

1) 1 RM Bench press
-accumulate 30-40 weighted alternate grip pull-ups

2) For time:
3 Rounds
600m run
30 KBS (55/35)
15 Ring Dips

3) For time:
10 Sandbag complex (1 deadlift + 1 TnG over the shoulder) (150/100)
35 Cal Bike

rest 4 mins

8 Complexes
30 Cal Bike

rest 3

6 complexes
25 cal bike

rest 2

4 complexes
20 cal bike

rest 1

2 complexes
15 cal bike

Monday 11/27

1) Power Clean + Jerk x 10
- Pause 2 seconds above the knee + Pause 2 Seconds in the dip

2) 7 mins to climb as high as possible
5 Strict HSPU
5 Strict HSPU 1" Deficit
5 Strict HSPU 2" Deficit
...

If you need to start kipping thats fine just up the reps to 7 per height change

3) For Time:
900m row
75 WBS
60 No Push-up burpees over bar
45 Power Cleans (115/75)
30 KB OHS (55/35)
15 Bar MU

4) Ab-RAP

Thursday 11/23

"Turkey Day Massacre"

With a partner
For total reps:
3 Rounds- 3 minutes at each station (split work however you like)
Calorie Row
Thrusters (95/65)
Alt DB Snatch (50/35)
TTB
Burpees

Wednesday 11/22

1) 1 RM Deadlift

2) 5 Rounds for time:
10 Deadlifts (155/105)
15 Box Jumps (24/20)
3 Rope Climbs

3) Five 90 second rounds
5 Sandbag over shoulder
max cals on bike in remaining time

3 minute rest between rounds.
Go balls out

Tuesday 11/21

1) 5 scores today:

5 rounds 2 minutes per round, all weight lifted should be around 75+% of your max (i.e. 4-10 reps per movement)

Each round opens with 25/20 cal row (if that will take you longer than 1 minute scale the cals)

Rd 1: Power Snatch

Rd 2: Hang Clean (squat )

Rd 3: Jerk 

Rd 4: Power Clean

Rd 5: Cluster (for this use 65% of max Clean and jerk)

2 minutes rest between rounds 

-If you are able in the class continue lifting past the 2 minute mark until the 2:45 minute mark and only take 75 seconds of rest. For the white board only record the reps you hit at the 2 min mark

2) Every :30 for as long as possible

2 Ring Muscle-ups 

-after 6 minutes increase to 3 every 30 seconds

-after 8 minutes increase to 4 every 30 seconds

-after 10 minutes increase to 5 every 30 

3) AB-RAP

Monday 11/20

1) 1 RM Clean and Jerk

2) 1 RM Front Squat

3) Climb as high as possible:

2 minutes on 1 minute rest for 5 rounds:

5 Pull-ups

10 Push-ups

15 KBS (55/35)

20 Air Squats 

10 Pull-ups

15 Push-ups

20 KBS (55/35)

25 Air Squats 

etc. 

Continue to add 5 reps to each movement.  Pick up where you left off in the previous round. 

4) 5 Rounds NFT

16 Alt KB Bent over row (8/8) heavy

20 GHDSU

150ft walking OH KB, with a KB FR hold in other hand switch at 75

Saturday 11/18

1) 5 Rounds
2 minutes max Bar Muscle-ups
25/18 Cal AB buy-in

1 min rest

2) "Adam Brown"
2 Rounds
24 Deadlifts (295/200)
24 Box Jumps (24/20)
24 Wallballs (20/14)
24 Bench Press (195/130)
24 Box Jumps
24 Wallballs
24 Cleans (145/100)

Friday 11/17

1) TnG Power Snatch 3 x 3 75%, 3 x 2 85%
3 x 1 95%

2) 15 rep Back squat

3) In teams of 3 complete for time and total calories rowed:

300 Double Unders (450 singles)

150 Thrusters (45/35)- DO NOT DROP AN EMPTY BARBELL

-One person can work on the Double unders at a time, once those are finished move on to the thrusters 

-One person is on the rower trying to accumulate calories 

Each team will be given a medicine ball (14/10) and once 3,2,1 is called the MB must be held overhead with only 1 hand for your partners to be able to work.  You can quickly switch hands but must attempt to hold it with just 1. 

Thursday 11/16

• 6 minute Hang Hold (cumulative)
• Each time you drop from the bar, perform:
• 800 meter Run
• 30 Push-Ups

WOD notes: 6 minutes of hanging is great for spinal decompression. However be careful after a long hang that your back has really relaxed, jumping off the bar and landing hard may be uncomfortable once your back has relaxed. Be cognizant when you let go of the bar.

Also try to maintain an active scapula while hanging, don't spend a lot of time with your shoulders feeling like they are getting pulled to far

Wednesday 11/15

1) 8 minutes to climb as high as possible
1 Sandbag to shoulder
2 MU
3 Sandbag to shoulder
4 MU
etc.

2) Wendler DL round 3 week 3
1 x 5 75%, 1 x 3 85%, 1 x 1+ 95%

3) For time:
4 rounds
10 Double KB DL (70/44)
10 C2B
Rd 1: 100m run, Rd 2: 200m Rd 3 300m, Rd 4: 400m

4) For time:
10 Cal Bike
10 Cal Row
20 Cal Bike
20 Cal Row
30 Cal Bike
30 Cal Row
40 Cal Bike
40 Cal Row
50 Cal Bike
50 Cal Row

Tuesday 11/14

1) 15 minutes at moderate pacing
250m row
10 Strict HSPU (if you can open unbroken add a deficit)

2) 12 min ALT EMOM
even: 1 wall walk + :20 nose to wall hold
Odd: Double KB Alt Bent over row x 20

3) For Load and reps:
every :15 for 3 minutes
1 snatch
rest 1 minute and increase
repeat 3 more times

score is weight lifted and __/12 reps complete

Monday 11/13

1) Clean and Jerk Singles 3 x 4 82.5%,3 x 3 87.5%, 3 x 1-2 92.5%

2) Wendler FS round 3 week 3
1 x 5 75% 1 x 3 85%, 1 x 1+ 95%

3) For total reps: (bring your abacuses)

3 Rounds

1 minute at each station (:50 of work followed by :10 transition time)

Cal AB

Double unders (count singles as 1 rep as well)

TTB

Alt DB Snatch (50/35)

GI Janes

Cal Row 

4) For Time:

15-12-9

DB Cleans (50/35)

Burpees 

sell out 

Saturday 11/11

1) "Adam Brown"
2 Rounds
24 Deadlifts (295/200)
24 Box Jumps (24/20)
24 Wallballs (20/14)
24 Bench Press (195/130)
24 Box Jumps
24 Wallballs
24 Cleans (145/100)

Friday 11/10

1) TnG Power Cleans 3 x 3 75%, 3 x 2 85%
3 x 1 95%

2) 4 sets
RDL 8-10
Bottoms up KB FR walk

3) Scoring slowest time
5 rounds, new round every 4 minutes
4 Rope climbs
16 KBS (55/35)
12 Burpee Box Overs (24/20)- anyway

4) For Time:
21-15-9
Dips
9-7-5
Bag over shoulder (150/100)
-Every 2:30 15/10 cal on bike

Thursday 11/9

1) Single Arm DB complex x 3-4 sets each arm
(3 Push Press + 3 Push Jerk + 3 Split Jerk )
Weighted Chin ups 3-4 sets x 8-10 reps

2) For Time:
21-15-9
Cleans (95/65) - all reps must be squatted
SOH (95/65)

3) 7 min AB-RAP
20 Hanging Flutter kicks (scap retracted)
20 Prone Trunk Rotations
:30 rest

Wednesday 11/8

1) Every 2 minutes for 10 sets
Clean + Hang Clean + Front Squat
-build over the 10 sets

2) Wendler DL round 3 week 2
1 x 3 70%, 1 x 3 80%, 1 x 3+ 90%

3) With a partner

3 scores

1) 2 min Max Calories Bike 

directly into

2) 3 minutes max calories Rower

directly into 

3) 20 x 200m run for time

You will be partnered with someone that is roughly the same height as you.  

You can share the bike/row work however you like. 200m runs must alternate 

4) If you have time after the final run rest until the top of the 2nd minute and repeat #3

For example you finish at 19:07 you will rest until 21:00 and start over 

Tuesday 11/7

1) Strict Press 3 x 2
Push Press 3 x 2
Push Jerk 3 x 2
Split Jerk 3 x 2

2) Cycle through the following
DB Side plank rotations x 6-8
Wall Angels x 5
Farmers carry x 3 lengths

3) 4 Rounds for time:
10 Power Snatch (95/65)
10 OH Lunges (95/65)
20 Push-ups
20 Box Jump overs (24/20)

Monday 11/6

1) Snatch singles 3 x 4 80%, 3 x 3 85%, 3 x 2 90%

2) Wendler FS round 3 week 2
1 x 3 70%, 1 x 3 80%, 1 x 3+ 90%

3) Half sized 14.4
14 min AMRAP
30 Cal Row
25 TTB
20 Wallballs (20/14)
15 Power Cleans (135/95)
10 Muscle-ups

4) 5 rounds NFT:
15 Banded GM
10 weighted GHD
5-10 strict ring C2R pull-ups

Saturday 11/4

1) 6-8 Live sets of
Snatch DL + 5 second descent + 1 second pause above the floor + Snatch

2) 4 Rounds for time:
5 Sand bag to shoulder
10 Power Snatch (135/95)
15 Burpee Box Jump Over (24/20)
20 C2B

rest 3 minutes between rounds

3) 9 min Ladder
3 Double KB DL (70/55s)
3 Ring Dips
3 Strict press (75/55)
6
6
6
9
9
9
etc.

Friday 11/3

1) 15 minutes to build to a 2 rep max Hang Clean
(goal is to get close to or beat this for the single after the workout)

Going in reverse 

2) 7 min AB-RAP

10 Straight leg raises 

20 Side plank hip touches (10/10)

30 Plank leg raises (in plank raise R foot and point toe, lower and raise L foot=2)

3) 15 minutes to get as far as possible:

5 Back Squats (95/65)

200m Run

10 Back Squats (95/65)

300m Run

15 Back Squats (95/65)

400m Run

20 Back Squats 

500m Run (400+R)

25 Back Squats 

600m Run (400+200)

30 Back Squats 

700m Run (400+300) 

and so on 

If you do not have enough time to finish your run before the 15 minute mark do it anyway, your last round is for time.  

Score will be last complete run (plus any reps) or the time you come in at.

P1 finishes 600m at 15:33 their score is 600 (15:33)

P2 finishes 500m and gets 18 squats score is 500+18

4) 

Then you have until the 25 minute mark for a 

1 rep hang clean 

5) Walking pace

Underhand grip bent over row 5 x 10

GHR 5 x 10 

Thursday 11/2

1) Cycle through the following for 15 minutes 

Double KB Step-ups x 10 (5/5) shoulder blades pinched drive through the heel 

1 Wallwalk (nose to wall or as close as you can)

15 Banded ADDuction each leg 

15 Banded air squats (band around knees, drive knees out)

2) 20 min AMRAP

3 Rope Climbs

12 Strict HSPU

400m Run

rest 1 minute between rounds 

-alternate directions each round. Round 1 RC,HS, Run Round 2 Run,HS, RC 

Wednesday 11/1

1) Every 2 minutes for 10 sets
Snatch + Hang Snatch + OHS
-build over the 10 sets

every 2 minutes perform 2-6 muscle-ups
alternate with what you start with.
Round 1: Snatch complex then MU
Round 2: MU then Snatch
etc.

2) Wendler DL round 3 week 1
1 x 5 65%, 1 x 5 75%, 1 x 5+ 85%

3) For Time:
10 rounds
30 Dubs
10 Alt DB Snatch (50/35)

4) 4 rounds NFT
4-7 Strict towel pull-ups
100ft farmers carry
100ft Double OH carry

Tuesday 10/31

1) We will break up into groups of 3
We will play 3 rounds. 1 person will play the role of Human the other 2 will be zombies.  Goal of the human is to finish their workout before the zombies. vice versa for the zombies. 
The winner(s) will get a point each round

Human workout:
For Time:
30-20-10 (27-18-9)
Cal Row
Burpees over the rower

Zombie workout:
90 Wallballs (20/14)
90 KBS (55/35)
-1 zombie works while the other holds a plank

Disclaimer (this might be adjusted after the first round at 5:30am)

10 minute cap on each new round every 13 minutes. 
Each person will go as a human and have a different partner for the zombie workout

2) 20 rounds
30s hard effort bike
30s rest

Monday 10/30

Next couple weeks of CJ and snatch is going to get real. Do your best to hit them all but dont sweat it if you dont 

1) Clean and Jerk 3 x 4 80%, 3 x 3 85%, 3 x 2 90%

- these are singles 

2) Wendler FS round 3 week 1

1 x 5 65%, 1 x 5 75%, 1 x 5+ 85%

3) 10 min AMRAP

Max Reps Strict HSPU

-every time you break match the number with strict pull-ups

4) 12 min AMRAP

3 Power Cleans (165/115)

3 Front Squats (165/115)

3 SOH (165/115)

12 Box Jumps (24/20)

5) Ab-RAP

Saturday 10/28

1) Clusters:
Within a 90 second window complete
4, 3, 2 unbroken clusters upping the weight each lift
rest 2 minutes
x 5

2) For Time:
25 Deadlifts (205/135)
50 Cal Bike
25 Deadlifts

rest 5 minutes

3) For Time:
25 HSPU
50 Cal Row
25 HSPU

rest 5 minutes

4) For Time:
25 Power Cleans (115/75)
50 Wallballs (20/14)
25 Power Cleans (115/75)

5) 4 sets:
Max rep body weight bench
Max rep strict pull-ups
rest as needed

Friday 10/27

1) Power Snatch 3 x 3 75%, 3 x 2 85%, 3 x 1 95%

2) Snatch Pulls 5 x 2 >105%

3) Snatch DL pausing below the knee 5 x 2 >110%

4) 20 Min AMRAP

15 Burpees 

25 Air Squats 

Every 2 minutes starting a 0:00 perform 10 unbroken TTB

-Increase the number of TTB if you think 10 is too few. I did 12 whatever you pick if you break perform 20

Thursday 10/26

1) Cycle through the following for 10 minutes:
21s Banded Pulls (Forehead, neck, sternum)
15 Banded Scapular Depressions (set a medium band up on a high bar and sit below it, basically a hanging scap retraction)
9 Alt Single Arm Strict Press (9 each arm)

2) 5 Rounds for total reps: (fit in the 5th round if you can)
4 minute Round
7 Hang Cleans (155/105)
28/22 Cal Row
21 Box Jump Overs (24/20)
-With remaining time max Rope Climbs (Scale to Strict Chin-ups)

Rest 2 minutes between rounds

Wednesday 10/25

1) Every 90 seconds for 10 sets
2 Power Cleans + 2 Hang Cleans
-build over the 10 sets

2) Wendler DL round 2 week 3
1 x 5 75%, 1 x 3 85% 1 x 1+ 95%

3) For Time:
800m Run
Then
21*15*9*15*21
KBS (70/55)
*100m Run
Then 800m run

4) 6 Rounds:
:30 weighted plank
length of gym OH + Front Racked KB walk(1 KB OH the other in the front rack hold)
Switch and return

Tuesday 10/24

1) 6 sets: of Muscle-ups with
Bench Press x 4-6 reps
Underhand grip bent over row x 6-8 reps

Set 1:
 MU, Bench Press, Bent over row
Set 2:
Bench Press, MU, Bent over row
Set 3
Bench, BOR, MU
-repeat.  rest as needed between sets. Try to keep rest to a minimum between movements.  Pick a muscle-up number you can do fresh no problem BUT under fatigue might be a struggle. Try to challenge the MU here


2) 18 min AMRAP
30 Dubs
20 Lunges
150m Run (enter through the R door)
Box Hurdles
10 Burpees

1 min rest between rounds

3) Row 2000m
Damper at 1
-everytime your pace drops below 42 strokes per minute you must complete 15/10 cals on the bike

Monday 10/23

1) Snatch 3 x 4 77.5%, 3 x 3 82.5%, 3 x 2 87.5%
-these are singles

2) Wendler FS Round 2 Week 3
1 x 5 75% 1 x 3 85% 1 x 1 + 95%

3) For Time:
Fran's Fall From Grace
600m Run
10 CJ (135/95)
21 Thrusters (95/65)
21 Pull-ups
400m
10 CJ
15 Thrusters
15 PU
200m Run
10 CJ
9 Thrusters
9 Pull-ups

4) Since no one did it last week it's here if you want it
4 Rounds
25 GHDSU
50 Ft HS walk
150 Foot heavy farmers carry

Saturday 10/21

1) Quickly work up to a moderately heavy snatch - a weight you believe you could most likely hit for 2-3 singles in fatigued

2) For reps:
5 rounds - 4 minutes per round
30/25 Cal Row
20 Burpees
Max rep snatches remaining time

rest 2 minutes between rounds.  Decrease snatch weight each round
i went 195, 175, 155, 135, 115

3) For Time:
10 Sand bag to shoulder
45 TTB
10 Sand bag to shoulder
45 TTB
10 Sand bag to shoulder

Friday 10/20

1) Every 90 seconds for 10 rounds
Unbroken complex of 2 power cleans + 2 Jerks
-build over the 10 sets

2) Strict Press 2 x 3
Push Press 3 x 2
Jerk 3 x 2

3) 16 min Ladder
2 Bear Complexes (95/75)
200m run
-every round add 20/10#

4) 5 Rounds NFT:
10 Strict TTB (or as high as you can bring your legs for 10 unbroken reps)
15 Strict Dips
20 Alt Bent over KB rows (2 KB row 1 at a time)

Thursday 10/19

1) Cycle through the following for 20 minutes
7-10 strict weighted pull-ups (hard banded assist or 5 5 second negatives)
10 Banded Resisted Step Back Lunges both ways, both legs (add weight if possible)
Heavy farmers carry 4 lengths
12-20 Weighted Hollow Rocks. Hold plate over head

2) For time:
4 Rounds
15 Box Overs (24/20) - Jumping is preferred but your call, if you think those will slow you down
30 No Push-up Burpees to plate (45)

3) 15 min AB ride
-steady but sustainable pace

Wednesday 10/18

1) Wendler DL round 2 week 2
1 x 3 70%, 1 x 3 80%, 1 x 3+ 90%

2)  For Total Reps:

4 Rounds

1:30 Max Cals on Bike ( can sub in rower if bike is needed with class)

:30 rest

:45 Max DB Snatch (50/35)

:15 rest

:30 Max L-sit hold (every second is 1 rep)

:30 rest 

3) 5 super sets:
8 Bench Press - heavy
8 Bent over row under hand grip - heavy

Tuesday 10/17

1) Partner "Whitten"

With a partner complete for time:

5 Rounds for time:

22 KBS (70/55)

22 Box Jumps (24/20)

400m Run

22 Burpees

22 Wallballs (20/14)

Split reps however you like, both partners run together 

2) Four 4 Minute rounds

35/30 Cal Row

20 Burpees over the rower

Max rep Snatch with remaining time 

(205/135-185/125-165/115-135/95)

rest 4 minutes between rounds 

Monday 10/16

1) Clean and Jerk
3 x4 77.5%, 3 x 3 82.5%, 3 x 2 87.5%

2) Wendler FS round 2 week 2
1 x 3 70%, 1 x 3 80%, 1 x 3+ 90%

3) 3 ME of MU
rest as needed between

4) 11 min AMRAP
88 Double Unders
22 C2B
11 OHS (135/95)

5) your choice AB-RAP or
4 Rounds
25 GHDSU
50 Ft HS walk
150 Foot heavy farmers carry

Saturday 10/14

9am

For Time:

5 Rounds

20 KB Goblet Lunges (55/35)

16 KB Snatch (55/35)

10 KTE

Every 2:00 perform 8 no push-up burpees over the KB 

10am:

With a same sex partner you will perform the following 4 tasks 

4 Scores. 

The class will be broken up into 4 groups and everyone will start on a different workout if necessary 

6 min AMRAP

Rope Climbs 

Before each set of RC you must perform 10/7 calories on the bike 

P1 must start with 10/7 cals on Bike 

rest 2 minutes 

6 min AMRAP

12/9 Calories on Rower 

2 SandBag to shoulder (150/100) (scale to 4 sandbag DL)

-Follow the leader, one partner starts on the rower, once they get off P2 can start rowing 

rest 2 minutes 

6 min AMRAP

Max DB Burpee Box Overs (35/20s) (20")

Partners switch when one partner returns from 150m run

rest 2 minutes 

6 min AMRAP

25 Double unders 

15 Air Squats 

-Partner must be holding a plank for reps to count, switch after each round 

Friday 10/13

1) Power Clean and Jerk
in a 90 second window
4 TnG PC+J, 3 TnG PC+J, 2 PC+J
-within the window make 2 weight jumps
rest 2 minutes

repeat 3 more times

2) Accumulate 40-50
Weighted Strict Pull-up
Weighted Strict Dips

3) For time:

13 Bar facing Burpees 

13 Hang Cleans

13 Bar Facing Burpees 

13 Power Snatch

13 Bar facing Burpees

13 Thrusters

13 Bar Facing Burpees

13 Hang Cleans 

13 Bar Facing Burpees

13 Power Snatch 

13 Bar Facing Burpees

13 Thrusters 

13 Bar Facing Burpees 

-weights are 115/75 or you can big dick it at 145/100

4) You have until the 35:00 mark 

to work up to a heavy/max 2 rep back squat