WEEK of WORKOUTS

MONDAY, NOVEMBER 23rd

HAPPY BIRTHDAY BETHANY KIHNLEY

A. Clean and Jerk EMOM 10 minutes

Every 1:00 (10 sets)

2 Clean and Jerks @75% (singles)

B. 12:00 AMRAP

20 Wall Balls (20/14)

20 Toes to Bar

Target number of Rounds: 4 rounds +

Minimum number Rounds before scaling: 3 rounds

*If you completed Sat session- perform WOD with heavier WB + GHD Sit-ups or Stick Sit-ups

Scaling option 1

12:00 AMRAP

15 Wall Balls (20/14)

15 Toes to Bar

Scaling option 2

12:00 AMRAP

20 Wall Balls (14/10)

20 Knees to Elbows

Scaling option 3

12:00 AMRAP

15 Air Squats

15 Dumbbell Push Press

15 Sit Ups

C. PostWOD Stretching

1:00 Crescent Lunge Pose (R)

1:00 Warrior II Pose (R)

1:00 Triangle Pose (R)

Repeat on Left Side

TUESDAY, NOVEMBER 24th

A. Back Squat For load:

#1: 3 reps @ 70%

#2: 3 reps @ 80%

#3: 3 reps + @ 90%

B. 5 sets of 2:00...

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MONDAY, NOVEMBER 16th

A. Back Squat

#1: 5 reps @ 65%

#2: 5 reps @ 75%

#3: 5 + reps @ 85%

B. For Time:

30-20-10

Toes-to-bar

Kettlebell lunge (yards)

W 24-kg (53#) kettlebells

M 32-kg (70#) kettlebells

Target time:8-10 minutes

Time cap: 15 minutes

Scaling option 1

For Time:

20-15-10

Toes-to-bar

30-20-10

Kettlebell lunge (yards)

W 16-kg kettlebells

M 24-kg kettlebells

Scaling option 2

For Time:

30-20-10

Knee to Elbows

Kettlebell Step Ups (20)

W 12-kg kettlebells

M 44-kg kettlebells

C. 3 Sets:

10 Single leg RDL (each leg)

10 Single leg hip bridge (each leg)

:30 Static hip bridge hold

*Rest as needed b/t sets

TUESDAY, NOVEMBER 17th

Squat Snatch

Every 1:00 (10 sets)

2 Squat Snatch @75% (singles)

Every 3:00 (5 sets)

10 Dumbbell Thrusters (2x50/2x35)

50 Double Unders

10 Dumbbell Thrusters...

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MONDAY, NOVEMBER 9th

HAPPY BIRTHDAY DAVE NORWOOD and TODD BATSON

A. Every 6:00 ( 5 sets)

15/12 Calorie Row

6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)

12/10 Calorie Row

6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over 24/20)

9/7 Calorie Row

Target time each set: 3-4 minutes

Time cap: 5 minutes

*Masters 45+

* Scaling option 1

Every 6:00 ( 5 sets)

12/10 Calorie Row

4 Burpee Box Get Over (48/40) (OR 8 Burpee Box Jump Over 24/20)

10/8 Calorie Row

4 Burpee Box Get Over (48/40)(OR 8 Burpee Box Jump Over 24/20)

8/6 Calorie Row

* Scaling option 2

Every 6:00 ( 5 sets)

12/10 Calorie Row

6 Burpee Box Get Over (30/24)(OR 8 Burpee Box Jump Over 24/20)

10/8 Calorie Row

6 Burpee Box Get Over (30/24)(OR 8 Burpee Box Jump Over 24/20)

8/6 Calorie Row

* Scaling option 3

Every 6:00 ( 5 sets)

10/8 Calorie Row

6 Burpee Box Step Up & Overs (24/20)

8/6...

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MONDAY, NOVEMBER 2nd

HAPPY BIRTHDAY BLAIR MORRIS, KRISTINE FRIEDMAN, RACHEL HOOVER, and BETH SMITH

A. Back Squat

#1: 5 reps @ 75%

#2: 3 reps @ 85%

#3: 1 rep + @ 95%

B. 10:00 Amrap

3-6-9-12. . .

Devils Press (50s/35s)

10 Box Jump Overs (24/20)

Target number of Reps: 80

Minimum number reps before scaling: 60

Scaling option 1

10:00 Amrap

3-6-9-12. . .

Devils Press (35s/20s)

10 Box Jump Overs (20/16)

Scaling option 2

10:00 Amrap

3-6-9-12. . .

Burpee Deadlifts (35s/20s)

10 Step Up and Overs (24/20)

TUESDAY, NOVEMBER 3rd

HAPPY BIRTHDAY PADAB MCWHORTER and BRENT CARRIGAN

A. Squat Snatch

Every 1:00 (10 sets)

3 Squat Snatch @70% (singles)

B. For Time:

40-30-20-10

Cal. Assault bike (Ladies Cal. 30-22-14-8)

Air Squats

Target time: 8-9 minutes

Time cap: 12 minutes

Scaling option 1

For...

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MONDAY, OCTOBER 26th

A. Every 2:00 (8 rds)

10 Deadlifts (185/125)

10 Bar Facing Burpees

-at 15:00-

40 Deadlifts (185/125)

40 Bar Facing Burpees

Workout 1

Target time each set: 1-1:15

Time cap each set: 1:40

Workout 2

Target time: 4-6 minutes

Time cap: 8 minutes

Scaling option 1

6 Sets (1 Set Every 2:00)

7 Deadlifts (135/95)

7 Bar Facing Burpees

-at 15:00-

30 Deadlifts (135/95)

30 Bar Facing Burpees

Scaling option 2

6 Sets (1 Set Every 2:00)

10 KB Sumo Deadlifts

5 Up Downs

-at 15:00-

25 KB Sumo Deadlifts

25 Up Downs

B.

3 Sets

60 second weighted plank

20 seated Russian twist (AHAP)

60 Second Hollow Rock Hold

20 Bicycle Kicks

TUESDAY, OCTOBER 27th

HAPPY BIRTHDAY WAYNE ZUMWALT

A. Back Squat for load:

#1: 3 reps @ 70%

#2: 3 reps @ 80%

#3: 3 reps + @ 90%

B.

For Time:

40/30...

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MONDAY, OCTOBER 19th

A. 12:00-25:00

Back Squat

#1: 5 reps @ 65%

#2: 5 reps @ 75%

#3: 5 reps @ 85%+

B. 25:00-45:00

12 minute AMRAP

20 Push Press (75/55)

30 Air Squats

Target number of Rounds: 7-9 Rounds

Minimum number Rounds before scaling: 6 rounds

* Scaling option 1:

12 min Amrap

20 Push Press (45/35)

20 Air Squats

* Scaling option 2:

12 min Amrap

10 Dumbbell Push Press (20s/15s)

20 Squats to a target (OR Box Step Ups (12in))

C. 52:00-60:00

3 sets

12 Single Arm Ring Row (each side)

12 Single Leg Glute Bridge

TUESDAY, OCTOBER 20th

A. 13:00-38:00

For Time:

200 Double Unders

100/75 Push Ups

50 Deadlifts (185/125)

Target time: 8-10 mintues

Time cap: 15 minutes

* Scaling option 1:

For Time:

125 Double Unders

75/50 Push Ups

50 Deadlifts (135/95)

* Scaling option 2:

For Time:

200 Single...

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MONDAY, OCTOBER 10th

A. FRIENDLY FRAN

3 Rounds For Time:

21 Thrusters (115/85lbs)

21 Chest-to-bar Pull-Ups

Target time: 6-8 minutes

Scaling Option:

3 Rounds For Time:

21 Thrusters (95/65lbs)

21 Pull Ups

B. 3 sets

10 Kneeling Kneeling Single Arm Dumbbell Press (each side)

10 Bodyweight Row

10 Windshield Wipers

TUESDAY, OCTOBER 13th

HAPPY BIRTHDAY ESTHER POYSTI

A. DARN IT DIANE

3 Rounds For Time:

15 Deadlifts (315/205lbs)

15 Strict Deficit Handstand Push-Ups (3.5/2")

Target time: 7-9 minutes

SCALING OPTION:

3 Rounds For Time:

15 Deadlifts (225/155lbs)

15 Handstand Push-Ups

B.

3 sets

10 Landmine Row (each side)

10 Landmine Twist (each side)

10 Landmine Press (each side)

WEDNESDAY, OCTOBER 14th

A. For Time:

1000m Row

-Rest until 10/15:00, then...

B. Max...

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MONDAY, OCTOBER 5th

HAPPY BIRTHDAY JUSTIN FONTENOT

"THE CHIEF"

5 sets for Reps:

3:00 Amrap

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

- Rest 1 minute between sets -

* Record total reps each set/ Always restart back to power cleans for each amrap *

Target number of Reps each set: 80-100+

Minimum number reps before scaling: 60

SCALING:

5 sets

3:00 Amrap

3 Power Cleans (95/65)

6 Bar Push-ups (OR knee push ups)

9 Air Squats

B. 50:00-60:00

3 Rounds

10 Tempo Double DB Bench (2 sec down/ fast up)

10 Tempo Double DB Bent Row (2 sec down/ fast up)

10 Seated Alt. DB Curls (each side)

TUESDAY, OCTOBER 6th

HAPPY BIRTHDAY JUSTIN BROWN

A. For Time:

200/160 Cal. Assault Bike

Every 3:00

3 Power Snatch (155/105)

4 Overhead Squats (155/105)

3 Bar Muscle Ups

Target time: 18-22...

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MONDAY, SEPTEMBER 28th

HAPPY BIRTHDAY JOSH MATTICE AND JOE WALKER

A. Take 15 minutes to establish a 1RM Front Squat

(5-4-3-2-1 warmup sets, starting around 50% and climbing)

B. 30:00 - 50:00

For Time:

500/400m Row (OR 1000/800m bike erg OR 30/24 Calorie Assault Bike)

100 double unders

200ft Farmer Carry (100s/70s)

100 double unders

500/400m Row (OR 1000/800m bike erg 30/24 Calorie Assault Bike)

Target time: 9-11 minutes

Time cap: 15 mintues

Fast! This workout is designed to see who is willing to go the distance. Push harder then you think and don't let off the gas pedal.

The farmer carry should be heavy but we want to see athletes able to move the weight 100ft at a time. Don't run! but a fast walk

Scaling option

For Time:

300/250m Row (OR 600/500m bike erg OR 20/15 Calorie Assault Bike)

100 single unders

200ft Farmer Carry (70s/50s)

100 single unders

300/250m Row (OR 600/500m bike erg OR 20/15 Calorie...

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MONDAY, SEPTEMBER 21st

A. For Time:

30 Squat Clean and Jerk (135/95)

-Rest till 10:00-

20 Squat Clean and Jerks (165/115)

-Rest till 20:00-

10 Squat Clean and Jerks (205/145)

Target time each set: 3-5minutes

Time cap each set: 7 minutes

SCALING OPTION:

30 Squat Clean and Jerk (95/65)

-Rest till 10:00-

20 Squat Clean and Jerks (125/85)

-Rest till 20:00-

10 Squat Clean and Jerks (165/115)

B. 50:00-60:00

3 sets

8-12 Glute Ham Raises (with Partner on floor) or GHD

1:00 Active Hang

TUESDAY, SEPTEMBER 22nd

HAPPY BIRTHDAY KENDALL MOORE

A. 15:00-25:00

DELOAD WEEK - 5 x 5

Bench Press (half of your recent 80% or 40-50% of 1RM)

B. 30:00-50:00

Teams of 2 (1:1)

6 sets Each

15/12 Cal. Assault

5 Burpee Box Get Overs (48/40) (OR 8 Burpee Box Jump Over 30/24)

Target time each set: 2-2:30 minutes

Time cap each set: 3 minutes

SCALING...

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