Saturday, 27 November WOD

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Air Squats
    • 10 Step Ups
    • 10 PVC Passthroughs

METCON PARTNER WOD

  • Teams of 3 – For time:
    • 100 Machine Calories
    • 125 Wall Balls, 20/14 lbs
    • 150 Box Jump Overs, 30/24 in
    • 125 Wall Balls, 20/14 lbs
    • 100 Machine Calories

Machine Calories- row, bike, ski erg Complete in teams of 3. ONE PARTNER RUNS 200m while other partners chip away at the movements Scaling Options: Use a med ball weight that allows you to keep sets of 15-20 reps at a time. Use a box height that is challenging but doable, doing at least sets of 5 at a time.

Friday, 26 November WOD

Warm-up

  • 2 Rounds
    • 20 Row Cals
    • 15 Half burpees (no going down into a push up just get into a straight atm plank position and go back up)
    • 10 Squat Jumps
  • –then– 1:00 Squat Hold
  • -Couch Stretch
  • -Pigeon Stretch (45 seconds each side)

STRENGTH

  • Back Squat 3-3-ME Use the heaviest weight you can for each set. Rest as needed between sets.
  • Set 1: 70% of 90%
  • Set 2: 80% of 90%
  • Set 3: 90% of 90%; 3-9 reps Try to go heavier than previous weeks.

METCON

  • 5 rounds for time of:
    • 8 Russian Double Kettlebell Swings, 70/53 lbs
    • 10 Burpees
    • 14 Bike Calories
    • Rest 2 mins

Russian Double Kettlebell Swings- should be to eye level Burpees- use a target to touch if you can Scaling Options: Use a weight that you can keep unbroken for the russian swings. If you don’t have a bike sub 200m Run or 74 DUs (or 45 seconds of DU practice). Rest 2 mins or alternate rounds with a partner.

Thursday, 25 November WOD

Happy Thanksgiving!!! 0900 Training time only

Warm-up

  • 2:00 Row –then– 2 Rounds
    • 10 Kip Swings
    • 10 Step Ups
    • 10 Plate strict press (5lbs plates)
    • 10 Inverted Rows
  • *Spend 5-10 minutes over muscle up and hspu practice and warm up!

METCON

  • For time:
    • 45/40 Row Calories
    • 35 Single Dumbbell Box Step-ups, 70/50 lbs
    • 30 Strict Handstand Push-ups
    • 15 Muscle-ups
    • Dumbbell Farmers Carry, 70/50 lbs, 50 yd
    • 15 Muscle-ups
    • 30 Strict Handstand Push-ups
    • 35 Single Dumbbell Box Step-ups, 70/50 lbs
    • 45/40 Row Calories

40 Minute Time Cap

Wednesday, 24 November WOD

Warm-up

  • 200m Run –then– 2 Rounds
    • 10 Leg Swings (each leg)
    • 10 KB Swings (russian rd1 american rd2)
    • 10 Push Ups (on bench or box rd1)
  • –then– 1:00 Ski or Row
  • -Chest stretch
  • -Lat Stretch
  • -Tricep stretch (30 seconds each side)

STRENGTH

  • Bench Press 5-5-ME Use the heaviest weight you can for each set. Rest as needed between sets.
  • Set 1: 65% of 90%
  • Set 2: 75% of 90%
  • Set 3: 85% of 90%; 5-10 reps
  • All percentages based off 90% of 1RM.

METCON

  • 4 rounds for time of:
    • 21 Machine Calories
    • 21 Medicine Ball Sit-ups, 14/10 lbs
    • Run, 400 m

Machine Calories- Ski Erg or Row Scaling Options: Scale to regular sit ups if needed, these should be unbroken today. Time Cap: 30 mins

Tuesday, 23 November WOD

Warm-up

  • 3 Rounds
    • 0:30 Hollow Rock Hold
    • 10 Superman
    • 5 Single Leg KB Deadlifts (each leg)
    • 5 Inch Worms + 1 Push Up
  • –then– 2:00 Bike, Row or Ski

STRENGTH

  • Deadlift 5-3-ME Use the heaviest weight you can for each set. Rest as needed between sets.
  • Set 1: 75% of 90%
  • Set 2: 85% of 90%
  • Set 3: 95% of 90%; 1-7 reps

METCON

  • As many reps as possible in 10 mins of: Kettlebell Hang Snatch, 53/35 lbs

Monday, 22 November WOD

Warm-up

  • 1:00 Row or Ski 2 Rounds
    • 0:30 HS Hold
    • 10 Single DB Strict Press
    • 0:30 Plank Hold
    • 10 Air Squats
  • Barbell Warm Up: (empty BB)
    • 5 Clean Pulls
    • 5 Front Squats
    • 5 Push Press
    • 5 Hang Power Cleans
    • 5 Push Jerks
    • 5 Hang Squat Cleans
    • 5 Split Jerks

STRENGTH

  • Clean & Jerk 1×3 at 60% 1RM
  • Clean & Jerk 1×2 at 70% 1RM
  • Clean & Jerk 1×1 at 80% 1RM
  • Clean & Jerk 1×1 at 83% 1RM
  • Clean & Jerk 1×1 at 86% 1RM
  • Rest as needed between sets.

All reps squat clean and jerk, work up to a moderate/heavy single around 90% of 1RM.

METCON: RETEST

  • For time: 30 Muscle-ups

Re-Test movement of the month for the month of October. Scaling Options: if you know 30 reps is a lot of volume then do max reps in 15:00 bar or ring depending on skill level. Singles are ok, try to focus on a tight kip and quick turnaround. If you don’t have muscle ups the perform 10 Rounds for time of 3 Ring Pull Ups + 3 Ring Dips or 3 pull ups + 3 push ups or even 3 inverted rows + 3 elevated push ups if needed. Make sure to re-test whatever scaling option or modification that you did at the beginning of the month!

Saturday, 20 November WOD

Warm-up

  • 400m Run
  • 15 Air Squats
  • 1:00 Row
  • 10 Leg Swings
  • 1:00 Row
  • 10 KB Swings

METCON: Partner WOD

  • For time:
    • Partner Run, 800 m
    • 100 Synchronized Air Squats
    • 100/80 Row Calories
    • 120 Kettlebell Swings, 70/53 lbs
    • 100/80 Row Calories
    • 100 Synchronized Air Squats
    • Partner Run, 800 m

Complete in teams of 2. Split the row, bike and kettlebell swings as desired, mixed gender pairs do 90 cals on the machines. Scaling Options: Use a KB Weight that you can hold 10 reps unbroken with

Friday, 19 November WOD

Warm-up

  • 2 Rounds
    • 1:00 Row
    • 10 Step Ups
    • 5 Kip Swings / Hip To Rings (rd 2)
    • 10 Squat Jumps
    • 5 Tempo Push Ups

STRENGTH

  • Back Squat 5-5-ME
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Set 1: 65% of 90% Set 2: 75% of 90% Set 3: 85% of 90%

METCON

  • 6 rounds for time of:
    • Sled Push, 180/135 lbs, 50 ft
    • 6 Muscle-ups

Sled Push / Double Dumbbell Lunges, 50/35 lbs, 50 ft / 10 Double Dumbbell Box Step ups Scaling Options: Sled push should be on the heavier side but unbroken. For the muscle ups, pick a number that you can hit unbroken each round! Scale to 12 C2B Pull Ups or Pull Ups if needed.

Thursday, 18 November WOD

Warm-up

  • 3 Rounds
    • 15 Cal Row
    • 10 Air Squats
    • 5 KB Push Press (each arm)
    • 5 Scalp Pull Ups
    • 5 Kip Swings
  • Barbell Warm Up (empty BB): 2 Sets
    • 5 Front Squats
    • 5 Push Press
    • 5 Front Squats
    • 5 Push Jerks

METCON

  • For time: 3 rounds of:
    • 24 Wall Balls, 20/14 lbs
    • 12 Burpee Pull-ups
  • — Rest 5 mins — 3 rounds of:
    • 24 Toes-to-bars
    • 12 Shoulder-to-Overheads, 185/105 lbs

Scaling Options: Use a med ball weight to keep the wall balls unbroken or 1 break. Scale the height of the bar for the burpee pull up in order to assist your pull up with a good jump. Scale TTB to knee raises or sit ups for today. Use a weight for the STOH that is challenging but doable unbroken or 1 break! Time Cap: 30 mins

Wednesday, 17 November WOD

Warm-up

  • 2 Rounds
    • 1:00 Row
    • 10 Pause Air Squats
    • 10 KB Swings (light)
    • 10 Inch Worms (no push up)
  • Barbell Warm Up (Empty BB):
    • 5 Hang Muscle Cleans
    • 5 Front Squats
    • 5 Hang Power Cleans
    • 5 Front Squats

METCON

  • Complete as many rounds as possible in 20 mins of:
    • 100 Row Calories
    • 80 Hang Power Cleans, 135/95 lbs
    • 60 Front Squats, 135/95 lbs

Complete in teams of 2. Split reps as desired.

QUALITY

  • 4 rounds for quality of:
    • Single Dumbbell Front Rack Lunge, pick load, 50 ft
    • 12 Inverted Rows
    • 10 Strict Dips

Quality work at your own pace, use a moderate DB for the lunges, keeping it unbroken. Scaling Options: Scale to a barbell weight to keep good sets of 10 going. Scale to banded ring dips or dips on a bench or box if needed.