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