Friday 11/29/19

Black Friday WOD

For time with partner

Buy in or cash out- 2000m Row- switch every 500m

200 DB step ups

150 push ups

100 ground to over head (95/65)

75 lateral bar hop up downs

50 pull ups (ring rows)

Thursday 11/28/19

WOD
Thanksgiving Sampler with partner
10 rounds- (5 each person)
5 pull ups , 10 sit ups, 15 air squats
8 rounds - (4 each)
10 DB press, 10 KBS
6 rounds - (3 each)
10 box jump overs
10 TTB
4 Rounds - (2 each)
20 wallballs, 30 supermans
1 Round
50 burpees

Wednesday 11/27/19

Strength
3x5*
Front Squat
*Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+

WOD
3 SETS
14/12 Cal Bike
 14 Front Rack Reverse Lunge (115/75)|(75/55)
14/12 Cal Bike
-1:00 Rest b/t Sets-

Tuesday 11/26/19

Strength
ON A 8:00 RUNNING CLOCK...
Practice Clamping & Re-Clamping Rope After 1st Pull
*Practice either in full climbs or seated on box.

WOD
E2MOM x 20 MINUTES
MIN 1 & 2 - Max Rope Climbs
MIN 3 & 4 - Max Power Cleans (Athlete Choice, AHAP)

Cash out
ON A 3:00 RUNNING CLOCK...
Accumulate Max Time in Elbow Plank

Monday 11/25/19

Strength
3x5*
Push Press *
Set 1 - 65% x 5; Set 2 - 75% x 5; Set 3 - 85% x 5+

WOD
FOR TIME*
30-20-10
Cal Row
Handstand Push-Up or DB Push Press (45/30)|(30/15)
*10 Toe 2 Bar after every full set

Friday 11/22/19

Strength
ON A 10:00 RUNNING CLOCK...
Build Load & Refine Technique for Workout

WOD
"THE CALI BEAR"
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)

COOL DOWN FOR RECOVERY 
3:00 Slow Bike
3:00 Foam Rolling

Thursday 11/21/19

WOD
FOR TIME
21-15-12-9-9-12-15-21
KB SDLHP
Cal Bike

Skill/Stamina
On a 12:00 Running Clock...
Practice Handstands or Handstand Walk

Wednesday 11/20/19

Strength
ON A 20:00 RUNNING CLOCK...
Build to 1RM Front Squat

WOD
EMOM x 9 MINUTES
MIN 1 - Max Front Squats (155/105)|(115/75)
MIN 2 - Max Barbell Front Rack Hold
MIN 3 - Max Knee 2 Elbow*

Tuesday 11/19/19

Strength
On a 15:00 Running Clock...
Build to 1RM Push Press

WOD
Every 2:00 FOR 2 Sets
35 Double Unders
15 Push Press (115/75)|(75/55)
-Rest 1:00- 
Every 2:00 FOR 2 Sets
35 Double Unders
12 Push Press (135/95)|(95/65)
-Rest 1:00- 
Every 2:00 FOR 2 Sets
35 Double Unders
9 Push Press (165/115)|(115/75)

Monday 11/18/19

WOD
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups

Saturday 11/16/19

TEAM WOD
IN TEAMS OF 2
FOR TIME
60 Front Squats (135/95)|(95/65)
50 Clean & Jerk
40 Power Snatch
30 Clusters**
*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.

**Cluster is Squat Clean directly into OH.

Friday 11/15/19

WOD
"HELEN"
3 ROUNDS FOR TIME
400m Run
21 KB Swings (53/35)|(35/26)
12 Pull-ups

Stamina 
5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise
-Rest as Needed b/t Sets

Thursday 11/14/19

WOD
AMRAP x 21 MINUTES
40 Walking Lunges
20 Deficit Push-Ups
40 Sit-ups
20 Box Jumps (30/24)

Wednesday 11/13/19

STRENGTH 
3 x 5
Thruster

WOD
"JACKIE"
FOR TIME
1000m Row
50 Thrusters (45/35)|(35/15)
30 Pull-ups

Tuesday 11/12/19

STRENGTH
14 DB Turkish Get-Ups
*Alternate arms each rep.

WOD
3 SETS
35/25 Cal Row
40 Alt. Hang DB Snatch (50/35)|(35/20)
-Rest 2:00 b/t Sets

Monday 11/11/19

STRENGTH
ON A 8:00 RUNNING CLOCK...
Build up to a Heavy Set of 5
Deadlift

WOD
"DONNY"
FOR TIME
21-15-9-9-15-21
Deadlift (225/155)|(155/105)
Burpees

Stamina
3 SETS
30 Sit-Ups
1:00 Hollow Hold
-Rest as Needed b/t Sets

Thursday 11/7/19

RECOVERY WORKOUT

EMOM x 24 MINUTES

MIN 1 - Row for Cals

MIN 2 - AMRAP of 2 Hang Muscle Snatch + 2 OHS

(45/35)|(35/15)

MIN 3 - Hollow, Superman, or Plank Hold

MIN 4 - DB/KB Filly Lunge (Light, Athlete Choice)

MIN 5 - Plate G2OH

MIN 6 - Walking Rest*

*During the walking rest...walk, breath, and recover

Wednesday 11/6/19

Strength
ON A 8:00 RUNNING CLOCK...
Practice Footwork on Rope Climb*
*Practice either in full climbs or seated on box

WOD
PARTNER WORKOUT IN TEAMS OF 4...
AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP)
*Every time you break 3 Burpees
Rest 1:00
AMRAP x 4 MINUTES
Rope Climbs or Strict Pull-Up
*Every time you break - 2 Burpees
Rest 1:00
AMRAP x 4 MINUTES
Double Unders
*Every time you break (or miss!) 1 Burpee
Rest 1:00
AMRAP x 4 MINUTES
Cal Bike
*Each Partner starts on different stations and rotate during the rest.

Tuesday 11/5/19

Strength
ON A 15:00 RUNNING CLOCK...
Establish Moderate-Heavy
10-Rep Back Squat

WOD
3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar

Monday, 11/4/19

WOD
For Time:
22-20-18-16-14
DB Push Press 
DB Suitcase Reverse Lunge
*200m Run after every full round.