Thursday – 12/1/22

WOD
A: 3 Rounds Max Strict Pull-ups

B: 5×2 Press for weight

C: 40:20 Circuit – 4 Rounds:
Battle Rope
KB Deadlifts
Penguins
Ring Rows
V-ups

D: 10 Burpees For Time

Endurance
For Time:
100m Run + 100m Row +10 Burpees – Rest 1 minute
200m Run + 200m Row + 10 Burpees – Rest 2 minutes
300m Run + 300m Row + 10 Burpees – Rest 3 minutes
200m Run + 200m Row + 10 Burpees – Rest 2 minutes
100m Run + 100m Row +10 Burpees
Then:
10 Rounds of: 3 Pull ups + 3 Wall balls

Wednesday – 11/30/22

A: 4×4 Back Squats for weight

B: 2×8-10 reps at 60% of your max weight for the day on part B.

C: 4 Rounds for Time and Weight on Clean and Jerk:
200m Sandbag Carry
10 push-ups
2 Clean and Jerks (Add weight each round)

D: 10 Burpees For Time (yeah, that’s it)

Tuesday – 11/29/22

A: 4 Rounds For Time: 200m Row – 3 Box Jumps

B: 4 Rounds of 3 Complexes – For Weight
1 Complex =
Deadlift + Power Clean + 2 Front Squats

C: 8 min AMRAP of:
100m Run
5 Pull-ups
5 Burpees

Monday – 11/28/22

For Time:
5 Pull-ups
10 Burpees
20 ABMAT Sit-ups
30 Wall Balls
40 Lunges
50 KB Swings
40 Lunges
30 Wall Balls
20 ABMAT Sit-ups
10 Burpees
5 Pull-ups

Saturday – 11/26/22

Randy with a Twist
75 Power Snatches for time (75/55)
Every minute on the minute, complete 3 Box Jumps (24/20) (Everyone should complete box jumps unless medically unable – build a stack to a height that is useable for scaling, if needed)

Friday – 11/25/22

No 6am class today

A: 4 Rounds of Max Strict Pull-ups (Use lightest band possible)

B: 5×3 Back Squat for Weight

C: Drop to 60% of max for the day and complete 2 sets of 8-10 reps

D: 4 Rounds of:
10 single-leg Romanian deadlifts
5/5 KB Clean and Press (Pick a weight that will be tough but doable)
30-sec Elbow Plank hold

Thursday – 11/24/22

Reminder: Only one class on Thanksgiving, at 9am! Friday there will be no 6am class.

Team of 4 – For Time
Buy-in:
P1: 10 Cal Row Sprint
P2: Double/Single Unders
P3: Superman Pulses
P4: Toes to bar/Knee-ups
(Alternate until all partners complete row twice)
Into:
100 KB Swings (53/35)
100 Push-ups
100 AbMat Sit-ups
100 Alternating DB Snatches (35/25)
100 Box Jumps
Into:
200 Wave Burpees (1 goes at a time, each take a turn to create a wave – all the way through 200)

Wednesday – 11/23/22

A: 5 Rounds of 40:20 for Calories – Row

B: 8 Rounds For max weight on deadlift (sumo-deadlift)
Over/Under Carry to no parking sign and back
3/3 Alternating Floor Presses
3/3 Renegade Rows
2 Deadlifts or Sumo Deadlifts (athletes’ choice)

Tuesday – 11/22/22

A: 3 Rounds of 350m Row – 3 Box Jumps

B: 3 Rounds of 5 Complexes (Rest as needed between Rounds {not complexes})
1 Round = 5 Complexes
1 Complex = 2 Squat Cleans + 1 Front Squat + 1 Push Jerk
**Add weight between rounds (not complexes)

C: Superset 5 Rounds of
10 Landmine Rows – 10 Hip Extensions (add weight if desired)

Monday – 11/21/22

A: EMOM 10 – 2 Power Snatches (weight between 50-65% – same weight for all rounds)

B: 4 Rounds for time of:
3 Overhead Squats (work from the ground – 95/65)
6 Toes to Bar
9 Hand Release Push-ups
100m Sprint

Saturday – 11/19/22

Partner WOD – You Go, I Go:
8 Min Cindy – 5 Pull-ups, 10 Push-ups, 15 Squats

Into:

2 Rounds of Hope =
1 minute: Burpees
1 minute: Power Snatches (75/55)
1 minute: Box Jumps
1 minute: Thrusters (75/55)
1 minute: Chest to Bar Pull-ups

Into:
½ Karen = 75 Wallballs

First part: switch every round
Second part: each partner does half breaking up by the movement/minute {you choose what partner does which movements}
Third: part each partner does half {Switch as you please}
** Score = Time plus reps of part one+part two

Friday – 11/18/22

A: 10 minute EMOM – 2 Cleans working at (between 50-65% for all)

B: Sumo Deadlifts 5.5.5.5.5 For weight

C: 8 Rounds of:
5 KB Swings
Walk to No Parking – Left hand Suitcase Carry
5 KB Swings
Walk back to gym – Right hand Suitcase Carry

D: 4 rounds of 30 seconds AMRAP of Pull-ups (rest 30 seconds between)

E: Mobility – ankles, hips

Thursday – 11/17/22

WOD
A: 7-minute AMRAP of:
3 Manmakers (Push up, Right row, Left row, Cluster)
6 Box Jumps

B: For Time:
200m Row – 10 Overhead Lunges (plate 15/25) – 10 Push-ups
400m Row – 20 Overhead Lunges – 10 Push-ups
800m Row – 40 Overhead Lunges – 10 Push-ups

C: Mobility – Shoulders, neck, pecs

Endurance
A: Mobility

B: 4 Rounds of Stations: 40:20
Bike
Wall Balls
Plank
Double Unders
Superman Holds
Row
Rest

Wednesday – 11/16/22

Heads-up schedule note: On Thanksgiving, we will have one class–at 9am. The following day, there will be no 6am class.

A: 4×2 Front Squat (Pause in squat 3 seconds) all at 55% (Rest 30-45: between rounds)

B: 3 rounds of 9/9 Back Squat Reverse Lunges Complex (Use same weight for both – rest 30-45 seconds between rounds)

C: 10 rounds For Time of:
3 Wall Balls
2 Burpees
1 Pull Up

Tuesday – 11/15/22

A: 3 Rounds For Time of:
400m Row
12 DB Push Presses (35/25)
21 Slam Balls

B: For Time:
10 Double Unders – 1 Box Jump
9 Double Unders – 2 Box Jumps
8 Double Unders – 3 Box Jumps
7 Double Unders – 4 Box Jumps
6 Double Unders – 5 Box Jumps
5 Double Unders – 6 Box Jumps
4 Double Unders – 7 Box Jumps
3 Double Unders – 8 Box Jumps
2 Double Unders – 9 Box Jumps
1 Double Under – 10 Box Jumps

Monday – 11/14/22

A: Work on kipping pull ups – 5 min

B: 5 Rounds (Use the same weight for all barbell movements)
1 Round =
30 Seconds: Overhead Squats – 30 Seconds rest
30 Seconds: Cleans – 30 Seconds rest
30 Seconds: Push Presses – 30 Seconds rest
30 Seconds: Dumbbell Pull Throughs – 30 Seconds rest

C: Tabata (20:10) ABMAT Sit-ups

Saturday – 11/12/22

Partner WOD For Time:
4000m Row (for Men/Men) – 3000m (for Women/Women) – 3500m (for mix)
While completing AMRAP:
5 Toes to Bar
10 Goblet Squats (35/26)
15 Push-ups
P1: Works at Meters
P2: Works on chipper – Switch as desired)
Score is time + rounds/reps

Friday – 11/11/22

5 Rounds For Time of: (use the same weights for the whole WOD)
5 Double KB or DB Deadlifts
5 Double KB or DB Cleans (scale to single weight)
5/5 Alternating Push Presses
5/5 Plank Pull-throughs (only need one weight for this)
One-arm Overhead Carry to no parking sign and back (holding both weights, one overhead, one in front rack switch at no parking)
Rest 1 minute between rounds

Thursday – 11/10/22

WOD
A: Pull-up clinic

B: 5 Rounds of 2 min AMRAPS with 1 minute rest between rounds:
4 Back Squats (155/125 – Scale 1: 135/95 – Scale 2: 95/65)
4 Toes to Bar
4 Push-ups

Endurance
A: Pistol clinics – scales
B: 3 Rounds of:
200m Run
5 Handstand Push-ups (scale 1: Box push-ups, Scale 2: Pike push-ups)
5/5 Pistols (scale 1: weighted step-ups, scale 2: 10 air squats)
200m Run

Wednesday – 11/9/22

A: Supersets for quality – 5 rounds:
10 Cal on Rower
10 Gorilla Rows
10 Reverse Lunges (Front foot elevated 2.5”)

B: For Time:
400m Run – Rest 2 minutes
300m Run – Rest 1 minute
200m Run – Rest 1 minute
100m Run

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