Workout of the Day (WOD)
November 19, 2019
General Warm Up
3 Steady Rounds
8 Empty Bar Strict Press
10 Perfect Push Ups
8 Hang Muscle Cleans
Run 100m
Mobility/Activation
2x10 Bottoms Up Press
Strength
Strict Press 5x5 @ 60%
Specific Warm Up
Pull Up Progression Warm Up 1-2 times through, all unbroken
1 Pull Up + 1 Kip
2 Pull Ups + 1 Kip
3 Pull Ups + 1 Kip
Conditioning
For Time
Sprint 300m
15 Chest to Bar Pull Ups
5 Cleans 205/145lbs
15 Chest to Bar Pull Ups
Sprint 300m
Lite Class
1 mile Run then complete the following:
100 Lunge Steps each leg
80 Mountain Climbers each leg
60 Sit-ups
40 Burpees
20 Push Press
November 18, 2019
General Warm Up
2 Rounds
20 S-Arm Russian KB Swings
20 Wallballs
Mobility/Activation
Banded Pigeon Pose :90/side
Strength Test
Work up to a Heavy Deadlift Single
Specific Warm Up (KB Snatch Skill)
1x10 S-Arm KB Swings (5/arm)
1x10 S-Arm KB Swings w/ bent arm
1x10 S-Arm Swing, tip KB up
1x10 KB Snatch
Conditioning
3 Rounds
Row, Ski, Run (Air Runner) 400m (alternate every round)
30 Sit Ups
24 KB Snatch 53/35lbs (12 each arm)
Rest 2:00
Accessory Work
2x20 Banded Strict Pull-ups to be done immediately after the WOD.
These must be done unbroken so choose your band accordingly.
Lite Class
Buy In: Row 500m, Ski 500m, Row 500m
4 Rounds:
21 Kettlebell Swings
21 Pull Ups
Cash Out: Row 500m, Ski 500m, Row 500m
November 15, 2019
General Warm Up
2 Rounds
10 Russian Baby Makers
:60 Squat Hold
16 Alternating DB Snatches
Mobility/Activation Recommendation
Banded Front Rack Stretch, :90/side
Banded Ankle Distraction, 2:00/side (done before conditioning)
Strength
AMRAP 4 Minutes x 3 with a Partner Clean and Jerks Rest 2:00
Round One: 135/95lbs
Round Two: 155/105lbs
Round Three: 185/125lbs
Conditioning For Time with a partner
100 Calorie Row
80 Pistols
60 DB Box Step Overs 50/35lbs
40 Front Squats 135/95lbs
20 Front Rack Lunge Steps each 135/95lbs
Lite Class
Class Warmup then
100 Calorie Row
80 Calorie Ski
60 DB Box Step Overs
40 Front Squats
20 S2OH
November 14, 2019
General Warm Up
20 Empty bar low hang squat clean thrusters
2:00 Freestanding HS Hold practice
Strength
In 10 Minutes, in partners both find a 1RM Overhead Complex:
3 Push Press + 2 Push Jerks + 1 Split Jerk
Weight may not decrease across the 10 minute window
Conditioning
AMRAP 12 Minutes, alternating movements with a partner
15 Thrusters 75/55lbs
12 Push Ups
12 Jumping Lunges
Lite Class
Class Warmup then
Core Work with Coach Josh
Remaining Time
AMRAP of
21 Sit-ups
18 Lunge Jumps each leg
15 Deadlifts
12 Push Ups
9 Thrusters
November 13, 2019
Mobility/Activation Recommendation
Banded Internal/External Shoulder Rotation, 10 reps per arm
General Warm Up
20 PVC Pass Throughs
20 PVC OH Squats, palms facing upward, PVC Balancing in the palm of the hands
Strength
As a team of 2, both partners find a 3RM OH Squat from the floor in 10 minutes.
Conditioning
AMRAP 12 Minutes with a partner, alternating movements
6 Burpee Box Jump Overs 24/20"
12/7 Calorie Bike
6 Bar Muscle Ups
Lite Class
5:00 of movement (bike, ski, row or run)
Planks with Coach John
3 Rounds for Time of
40 Cal Row
30 Burpee Box Jump Overs 24/20”
20 T2B
*Rest 1:00 after completing the T2B
November 12, 2019
General Warm Up
Row 300m, hard
20 Empty Bar OH Squats
Specific Warm Up
3x10 DB OH Squats, 5/arm, increasing DB weight across the three sets
Strength
Teams of 2, relay style DB Snatch Ladder
3 Rounds
8 Reps 35/20
6 Reps 40/25
4 Reps 45/30
2 Reps 50/35
Conditioning For Time with a partner, with an 18 minute cap:
800m Row (400m Relay x 1 each)
12 Rope Climbs
40 S2OH 135/95
800m Row (400m Relay x 1 each)
8 Rope Climbs
30 S2OH 135/95
Lite Class
Class Warm-up then
50 Wall Ball
3 Rounds of
15 Deadlifts
15 Lateral Barbell Burpees
50 Wall Ball
3 Rounds of
25 Mountain Climbers
25 Russian Twists each way
50 Wall Ball
3 Rounds of
15 Slam Ball
15 S2OH
November 11, 2019
1. Warm-up
2 Rounds
15 Medball Squat Cleans
10 Kip Swings + 10 kipping knee raises
10 Medball Bear Hug Good Mornings
2. Strength
Alternating Unbroken Sets with a Partner
AMRAP 8 Minutes
Max Sets of 5 Touch and Go Squat Cleans 135/95lbs
Score is total number of sets
3. Conditioning
Splitting the work with a Partner
AMRAP 16 Minutes
50 Toes to Bar
40 Power Snatch 135/95lbs
150' Handstand Walk (25' segments UB)
40 Squat Snatch 155/105lbs
Lite Class
Class Warm-up then
5 Rounds of
50 Double Unders
10 Pull-ups
10 Power Clean and Jerk
Finisher
Remaining Time
100m Ski Erg Sprint
Rest :30
November 8, 2019
WORKOUT 20.5
For time, partitioned any way:
40 muscle-ups, 80-cal. row, 120 wall-ball shots
♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes
Lite Class
40 pull-ups, 80-cal. row, 120 wall-ball shots, 160 sit-ups
November 7, 2019
General Warm Up
2:00 weakness warm up
1:00 of single or double unders
2:00 squat hold
Specific Warm Up
2 Rounds
12 Light RDLs
12 PVC Pass Throughs
12 PVC OHS
Mobility/Activation Recommendation
2:00 Banded Overhead Contract/Relax
Strength
Power Snatch EMOM for 10 Minutes 1 Rep @ 85%
Conditioning
AMRAP 6 Minutes
30 Air Squats
200m Ski
10 Burpees
Lite Class
Class Warmup then
5 Rounds of
30 Air Squats
200m Ski
10 Burpees
5 Cal Bike
November 6, 2019
General Warm Up
20 Deadbugs
20 Cossack Squats
Specific Warm Up
2 Rounds
15 Wallballs
10 Strict Pull Ups
50’ Handstand Walk
Mobility/Activation Recommendation
Foam Roll Upper Back, 2:00
Strength
Front Squat 3x6 @ 82.5% Rest as needed
Conditioning
4 Rounds
45 Double Unders
12 Thrusters 105/70lbs
12 Pull Ups Rest 1:00
Lite Class
Class Warm-up then
10 Rounds:
8 Thrusters
8 Russian KBS
30 Double Unders
Rest :30