Nov 29, 2019

11-30-19
Saturday
Challenge: Every 2 min on the min
10-8-6-4-2
Squat Cleans

WOD
"Iron Lotus" For Time (30 Minute Cap):
400 Meter Run
400 Meter Slamball Run (50/35)
30/20 Calorie Assault Bike
20 Dumbbell Box Step-Overs (24/20)
20 Dumbbell Thrusters
20 Dumbbell Devils Presses
20 Dumbbell Thrusters
20 Dumbbell Box Step-Overs (24/20)
30/20 Calorie Assault Bike
400 Meter Slamball Run (50/35)
400 Meter Run

Two Dumbbells: (50's/35's)

Nov 27, 2019

11-28-19
Thursday
🦃 Happy Thanksgiving 🦃

WOD
800m Run
40 Kettlebell Swings (53/35)
30 Sit-ups
20 Toes to Bar
10 Burpee Pull-ups
100 Double Unders (2 min of Attempts)
10 Burpee Pull-ups
20 Toes to Bar
30 Sit-ups
40 Kettlebell Swings (53/35)
50 Cal Row

40 min Time Cap

Nov 26, 2019

11-27-19
Wednesday
Challenge: 3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row
Week 2 of 2 in this primer. Aim is to better last week, with a new set coming next week.

Extra credit:
On the 2:00 x 5 Sets:
1 "3-Pause" Power Snatch
1 Power Snatch

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

WOD
"Power Wheels"
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)
Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)
Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)

Nov 25, 2019

11-26-29
Tuesday
Challenge: On the 2:00 x 5 Sets:
1 "3-Pause" Power Clean
1 Power Clean

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

WOD
"Snack Bar"
3 Rounds:
400 Meter Run
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)
Monday
Challenge: 3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side)
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100')
Aim is to better than last week. We repeat primers on the second week, with a new set on the third week.

Extra if time allows, build to a heavy set of 5 reps of backsquat.

WOD
"Taco Bell"
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)

Nov 22, 2019


11-23-19
Saturday
Challenge:
Alternating On the 1:30 x 4 Rounds (12 Minutes):

Interval #1:
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low-Hang Power Snatch
1 Power Snatch

Interval #2:
1 High Hang Power Clean
1 Hang Power Clean
1 Low-Hang Power Clean
1 Power Clean

Start With 50% on Each Lift (Separate Loadings), And Build to a Heavy on Both for the Day.

WOD
"Smash Mouth"
3 Rounds:
800 Meter Run
21/15 Calorie Assault Bike
5 Rounds of "Bergeron Beep Test"

1 Round of "Bergeron Beep Test":
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Nov 21, 2019

11-22-19
Friday
Challenge: Tempo Front Squats
On the Minute x 9:
1 Tempo Front Squat
Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

WOD
"Singled Out"
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest

Nov 20, 2019

11-21-19
Thursday
Challenge: 3 sets for weight
1:00 Slam ball Hold
10 Slam ball Over Shoulders

WOD
For Time and Weight
35 Kettlebell Swings
30 Double Kettlebell Walking Lunge
25 Slamball Over Shoulder
20ft Handstand Walk
15 Burpees
20ft Handstand Walk
25 Slamball Over Shoulder
30 Double Kettlebell Walking Lunge
35 Kettlebell Swings

Nov 19, 2019

11-20-19
Wednesday
Challenge: 3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row

WOD
"Double-Jointed"
AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders
11-19-19
Tuesday
Challenge: Not For Time:
30 Wall Walks
And
4 Giant Sets For Quality:
10 Horizontal Ring Rows
:10-:20 Second Ring Support Hold

WOD
"Sea Horse"
3 Rounds:
1,600 Meter Bike
800 Meter Row
400 Meter Run
20 Burpee Box Jump Overs (24"/20")

Nov 17, 2019

11-18-19
Monday
Challenge: 3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side)
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100')

WOD
"Randy Savage"
AMRAP 12:
3 Rounds of "Macho Man" (135/95)
15 Toes to Bar

1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks

Nov 14, 2019

11-15-19
Friday
Challenge: On the 1:30 x 7 Sets:
30 Double-Unders
3-Position Power Clean*
*3-Position Clean:
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)

WOD
"Power Bar"
AMRAP 12:
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)

Nov 13, 2019

11-14-19
Thursday
Challenge: 4x8 Deadlift all at same weight. Do a fifth set AMRAP at same weight.

WOD
25-20-15-10-5
Double Unders
Deadlifts (135/95)

Nov 12, 2019

11-13-19
Wednesday
Challenge: On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat

WOD
"Step Aerobics"
3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Box Step-Ups (24"/20" with 50/35 DB)
10 Squat Cleans (135/95)

Nov 11, 2019

11-12-19
Tuesday
Challenge: Post WOD
2 sets:
Max Superman Hold
Max Seated L-Hold

WOD
"Piggy Back"
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
Switch After Fully Completed Rounds (6 Each).
In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).
Monday
Challenge: Practice gymnastics skills for 15 min.

WOD
For Time
50 Double Kettlebell Thrusters (53/35)
50 Box Jumps
50 Chest to Bar Pull-ups
50 Pushups

Nov 7, 2019

11-8-19

20.5
For Time, partitioned in any way
40 MUs
80 Cal Row
120 WB shots

20 minute cap

Nov 6, 2019

11-7-19
Thursday
Challenge: 3 sets:
5 Wall Walks
4 Turkish Get-ups

WOD
14 min AMRAP
8 Thrusters (135/95)
10 Pull-ups
8 Burpees Over Bar
Wednesday
Challenge:
A) 4 Sets:
7 Tempo Kettlebell Deadlifts
7 Barbell Press
😎 4 Sets:
7 Tempo Weighted Hip Extensions

WOD
"My Fitness Pals"
On the Minute x 20 (5 Rounds):
Minute 1 - 50 Double-Unders
Minute 2 - 25 AbMat Sit-Ups
Minute 3 - Max Calorie Assault Bike
Minute 4 - Rest

Nov 4, 2019

11-5-19
Tuesday
Challenge: Overhead Squats
On the Minute x 10:
Minutes 1-5 - 1 Pausing OHS + 1 OHS
Minutes 6-10 - 1 OHS

WOD
"High Noon"
5 Rounds, resting 1:00 between:
15/12 Calorie Row
9 Overhead Squats (95/65)
3 Bar Muscle-Ups

Nov 3, 2019

11-4-19
Monday
Challenge: Snatch 5x3 all sets at same weight.

WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Snatch(50/35)
1-2-3-4-5-6-7-8-9-10
Burpee over Dumbbell

Nov 1, 2019

"Tippy Toes"
For Time:
200 Meter Run
21 CTB Pull-Ups
21 Burpees
200 Meter Run
21 Calorie Row
200 Meter Run
15 CTB Pull-Ups
15 Burpees
200 Meter Run
15 Calorie Row
200 Meter Run
9 CTB Pull-Ups
9 Burpees
200 Meter Run
9 Calorie Row