Tuesday 12/1/20

 Strength

STRICT PRESS
1x4 @ 70-75% (Moderate)
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure...no more than 6-8.

WOD

3 ROUNDS FOR TIME
10 Push Press (135/95)|(95/65)
20 Box Jumps (24/20)
200m plate run / 300m row

Monday 11/30/20

 Strength

BACK SQUAT
1x4 @ 70-75% (Moderate)
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure...no more than 8-10.

WOD

2 SETS
15-12-9
Front Squat (115/75)|(75/55)
Burpee Pull-Up
-Rest 1:00 b/t Sets-

Friday 11/27/20

 WOD

Thanksgiving with the girls

For Time
"Annie's" House
50 DU
50 sit ups

"Helen's" House
400 meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

"Fran's" House
15 Thrusters (95/65)
15 Pull ups

"Nancy's" House
400 meter Run
15 Overhead Squats (95/65)

"Grace/Isabel's" House
30 Ground-To-Overheads (95/65)

"Kelly's" House
400 meter Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Thursday 11/26/20

 HAPPY THANKSGIVING!

Thanksgiving Sampler Platter

For Time
5 Rounds of:
5 Pull ups
10 Push ups
15 Air Squats

Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings

Then, 3 Rounds of:
15 Box Jumps (24/20)
15 Knees-to-Elbows

Then, 2 rounds of:
20 Wall-Balls (20/14)
30 Sit-Ups

Then:
50 Burpees

Wednesday 11/25/20

 Strength

5 sets for quality
3 position squat clean*
*1 hang squat clean +.1 below the knee squat clean + 1 squat clean

WOD

5min AMRAP
7 hang squat cleans (135/95)(95/65)
100m run

Rest 1 min

5min AMRAP
5 hang squat cleans (155/105)(115/75)
100m run

Rest 1min

5min AMRAP
Max hang squat cleans (155/105)(115/75)*

*Every time you drop the bar perform 5 up downs over the bar.
** in the first 2 AMRAPS only full rounds count toward score

Tuesday 11/24/20

 WOD

FOR TIME*
2 ROUNDS
40/30 Cal Row
30 Back Rack Lunge (95/65)|(65/45)
30 Sit-Ups

Immediately Into...

2 ROUNDS
20/15 Cal Row
20 Back Rack Lunge
20 Sit-Ups

Monday 11/23/20

 Strength

DEADLIFT
1x6 @ 65-70% (Light-Moderate)
1x6 @ 70-75% (Mod)
1x 6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure...no more than 8-10.

WOD

3 SETS FOR QUALITY
12/12 Staggered Stance DB Deadlift (Athlete Choice)
10/10 DB Bulgarian Split Squats
8/8 Slow Single Leg DB RDL
:30 Max Single DB Curls

-Rest as Needed b/t Sets-

Thursday 11/19/20

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a 2RM Strict Press*

WOD

AMRAP x 15 MINUTES
5 DB Renegade Rows (50/35)|(35/20)
15 DB Push Press
200m Run*

*Run increases by 100m every round, 200-300-400 etc…

Wednesday 11/18/20

 Strength

ON A 20:00 RUNNING CLOCK…
Build to a 2RM Back Squat*

WOD

3 ROUNDS FOR TIME
20 Up-Downs Over Bar
20 Back Squats (115/75)|(75/55)

Tuesday 11/17/20

 WOD

FOR TIME
2 ROUNDS
30 Push Press (115/75)|(75/55)
200m DBL DB Front Rack Carry (50/35)|(35/20)
30 Alt. Single DB Lunges*

Immediately Into...
2 ROUNDS
20 Push Press (135/95)|(95/65) 200m DBL DB Farmer Carry
20 Alt. Single DB Lunges*
*For lunge, hold single DB across chest.

Monday 11/16/20

 Strength

STRENGTH
3 SETS FOR QUALITY
4/4 DB or KB Turkish Get-Ups (Athlete Choice)*
2-6 Strict Tempo Pull-Ups (2121)**

*Stand-up portion only
-Rest 1:00 b/t Sets-

WOD

5 SETS
ON A 3:00 RUNNING CLOCK…
15 Chest to Bar Pull-Ups
20 Russian KB Swings
Max Reps Goblet Squats (70/53)|(53/35)
-Rest 1:00 b/t Sets-

Friday 11/13/20

 WOD

HERO WORKOUT
"PAZ"
1000m Run*
Into...
AMRAP x 22 MINUTES
23 Air Squats
7 Burpees
14 Push-Ups
Into…
1000m Run

Thursday 11/12/20

 WOD

AMRAP x 20 MINUTES*
1 Hang Power Snatch (95/65)|(65/45)
2 OH Reverse Lunge
3 Cal Row
*Hang Power Snatch Reps Increase by 1,

OH Reverse Lunge by 2,
Cal Row by 3 each round.
1-2-3...2-4-6...3-6-9 and so on.

Mobility

FOR RECOVERY
3:00 Foam Roll Upper Back
3:00 Foam Roll Quads & IT Band

Wednesday 11/11/20

 Strength

ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Deadlift

WOD

FOR TIME
21-18-15-18-21
DB Deadlift (50/35)|(35/20)*
Toes to Bar

*Both heads of each DB must touch the ground each time.

Tuesday 11/10/20

 WOD

EVERY 3:00 x 18 MINUTES…
30 Wall Balls (20/14)|(14/10)
15/12 Cal Bike
MAX Double Unders in Time Remaining*

*No Additional Rest b/t Sets

Finisher

3 SETS FOR QUALITY
1:30 Wall-Sit
:30 superman rocks
-Rest 1:00 b/t Sets-

Monday 11/9/20

 Strength

4 sets on a 12min clock
20 DB Seesaw Floor Press
20 DB Hollow Flutter Kicks*
Hold DB over chest

WOD

AMRAP x 15 MINUTES
9 Box Jump Overs (24/20)
6 Push Press (115/75)|(75/55)
200m Run

Friday 11/6/20

 WOD

Hero WOD
"Michael Weinberg"
5 Rounds For Time
500m row
20 pull ups
5 push jerks (135/95)(95/65)

Thursday 11/5/20

 Strength

ON A 18:00 RUNNING CLOCK…

3-2-1-3-2-1
Back Squat*

*Wave loading...Each corresponding set is heavier than the first.

WOD

8 ROUNDS FOR TIME
8 Alt. Single DB Up-Downs (50/35)|(35/20)
10 DB Goblet Squats
12 Alt. DB Snatch

Stretching

FOR RECOVERY
1:00 Samson Stretch (R)
3:00 Saddle Pose
1:00 Samson Stretch (L)

Wednesday 11/4/20

 Strength

EMOM x 10 MINUTES
Min 1 - 10 Seated Alt. DB Arnold Press
MIn 2 - :40 Max Single DB Curls

WOD

4 SETS ON A 4:00 CLOCK…
100m Sprint
20 DB Lunges (50/35)|(35/20)
15 DB Hang Power Clean
Max Plank in Remaining Time
-Rest 1:00 b/t Sets-

Tuesday 11/3/20

 WOD

FOR TIME
25/20 Cal Row
30 Box Jumps (24/20)

25/20 Cal Row
40 Thrusters (75/55)|(65/45)

30 Box Jumps
25/20 Cal Row
50 Lateral Burpee Over Bar

40 Thrusters
30 Box Jumps
25/20 Cal Row

Finisher

3 SETS
20 Tuck-Ups
:45 Max Plate Russian Twists (35/25)

-Rest At Least 1:00 b/t Sets-

Monday 11/2/20

 Skill

EMOM x 15 MINUTES
Min 1 - :40 Bar Muscle-Up Practice *
Min 2 - 5 Deadlift (Building)**
Min 3 - Flow Stretching

*No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts.
**Build from Moderate to Heavier than Workout Weight.

WOD

AMRAP x 15 MINUTES
3 Bar Muscle-Ups
9 Deadlifts (255/165)|(165/115)
15/12 Cal Bike

Stretching

FOR RECOVERY
1:00 Slow Cat-Cows
2:00 Child's Pose
2:00 Seal Pose
1:00 Slow Cat-Cows