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 

Thursday 10/12

1) 25 min AMRAP

60 Double Unders 

15 TTB

250m row

400m Run 

Wednesday 10/11

1) Hi Hang Clean 3 x 2
Hang Clean 3 x 2
Clean 3 x 2

-the hangs are unbroken

2) Wendell DL round 2 wk 1
1 x 5 65, 1 x 5 75%, 1 x 5+ 85%

3) 8 min AMRAP
2 Power Cleans (165/115)
4 Push-ups
6 Alt Pistols

4) AB-RAP

Tuesday 10/10

1) 16 min ALT EMOM:

1) 5-8 Weighted Strict Pull-ups (make these challenging enough to where you use about :45 of the minute to get 5-8, scale the assistance down to 1-2 at a time or focus on the negative)

2) Banded Abduction + Adduction 8-10 reps per movement per leg 

3) Pinch Grip plate hold: goal is minimum :30 per round

4) L-Sit (or knee tuck) :30 total in the min or 4 attempts 

2)5 Rounds for reps

2 min round

250m run

Max Burpee Bar MU remaining time

-1 min rest- 

3) For Time:

100 Cals on Bike

2 mile run

100 Cals on Bike

-start to finish focus on consistent pace 

Monday 10/9

1) Snatch
3 x 4 75%, 3 x 3 80%, 3 x 2 85%

2) Wendler FS wk 4
Recalculate your 90% by adding 10lbs
1 x 5 65%, 1 x 5 75% , 1 x 5+ 85%

3) For time:
10-8-6-4-2
Strict hspu : rest :30 After each set
Immediately into
21-18-15-12-9
Kipping hspu

4) "Fight Gone bad"
3 rounds for total reps
1 min at each
Wallballs (20/14)
SDHP (75/55)
Box jumps (20)
Push press (75/55)
Cal row
1 min rest

Saturday 10/7

45 min AMRAP
"Climb on Linda Reverse Saddle"
Start at
1 Deadlift
1 Bench Press
1 Clean
2
2
2
etc.

-after every round 1 rope climbs, every odd round add 1 RC
Rd 1,2= 1 RC
Rd 3,4= 2 RC
Rd 5,6= 3 RC
ETC.

Friday 10/6

1) Max Snatch

2) Snatch DL 5 x 2 - use 100% of #1 pause just below the knee for a 2 second count

3) For time:
3 Rounds
9 Double DB Clean and Jerks (50/35s)
8 Alt DB Squat Snatch (50/35)
7 Bar Muscle-ups

4) For Time:
21-15-9
Cal Bike
9-7-5
Sandbag over the shoulder (150/100)

Thursday 10/5

1) 3-4 Sets
Single arm bottoms up KB press x 5-8 reps (do non dominant arm first each round to set your reps)
Barbell Bicep curls x 10-12
Banded Tricep ext. x 15

2) 3 Rounds for time of each:
New round every 7 minutes
30 V-ups
25/20 Cal Bike OR 35/27 Cal Row*
20 Hang Clusters (45/35) (BC use DB)
150m Sprint

*1 round minimum for everyone on the bike

Wednesday 10/4

1) Hi Hang Snatch 3 x 2
Hang Snatch 3 x 2
Snatch 3 x 2

-the hangs are unbroken

2) Wendell DL wk3
1 x 5 75%, 1 x 3 85%, 1 x 1+ 95%

3) Team series #5
10 min Ladder
3 BBJO (24/20)
3 Deadlifts (225/155)
6
6 etc.

everything needs to be synchro if you partner up

4) With a vest:
5 min AMRAP
of burpees to 6"

Tuesday 10/3

1) 6-8 Supersets of
Heavy Close Grip bench x 3
Heavy underhand grip bent over row x 8

2) For Time:
30-20-10
HSPU
10-20-30
TTB

every round begins with 500m row and ends with 400m run

3) For Time:

25 Cals on bike

rest 2 minutes

50 cals on bike

rest 4 minutes

75 cals on bike

rest 6 minute

100 cals on bike

Monday 10/2

1) Clean and Jerk 3 x 4 75%, 3 x 3 80%, 3 x 2 85%

2) Wendler Front Squat week 3
1 x 5 75%, 1 x 3 85%, 1 x 1+ 95%

3) For time:
35 Muscle-ups
-strict :30 rest after every set

4) For Time:
7 Rope Climbs
21 Power Snatch (115/75)
42 Wallballs (20/14)
84 Dubs

5) Ab RAP