Thursday

A. Partner Wod

6 Rounds:

1:00 max cal Bike or Row

:30 rest

1:00 Max sit up

:30 rest

1:00 Max Double unders

:30 rest

1:00 seconds max Dumbell Man Maker (50,35)

:30 rest

Wednesday

A. Deadlift (Week 2 of 3)

Every 2:00 x 6 Sets:

Set 1: 5 @ 67-72%

Set 2: 3 @ 72-75%

Set 3: 3 @ 75-80%

Set 4: 2 @ 77-82%+

Set 5: 1 @ 85% +

Set 6: 1 @ 85-87% +

Note: Start with a couple sets of light 6-8 reps when working up to your first set of 5 reps, you should feel warm and the movement pattern should feel comfortable by the time you get to your first working set of 5.

Sets 5,6 are going to be "heavy" singles, not a max. Let your body get used to the loading, but you should still have good bar speed and perfect position. Next week we will build to a max, and we will give you a second attempt the following week if you missed during the holiday week.

B. 5 Rounds:

2:30 work/ 1:00 rest

200m run (or 15/12 Cal Row )

Amrap in remaining 2:30

8 Jump Squats

6 Push Ups

4 Clean and Jerks (115,75)

Pick up where you left off each round. Score is total rounds and reps

Tuesday

A. Every :90 x 6 sets: (max out)

Set 1: 5 Push press

Sets 2-3: 3 Push press

Sets 4-6: 1 Push press

Build over the 6 sets to your heaviest lift for the day. Focus on driving with your legs, keeping your chest upright, and getting your head through the bar as soon as it passes your forehead. Next week will be a deload, and the following week we will start push jerk progressions.

B. 12 Min AMRAP:

3-6-9-12-15-18 etc...

Pull Ups

Wall Balls (20,14)

*At the end of each round 12/9 Cal Bike

Monday

A. Every 1:30 x 6 (week 3 of 6)

Odd Sets - 5/5 Deficit back rack lunges

Even Sets - 5 No lockout front squats

Both at the same weight

Notes: Complete 3 sets of each, alternating every :90 between lunges and 1 & 1/4 front squats. The goal is for both to be at the same weight.

Focus on staying upright during the lunges keeping a nice vertical shin and just barely touching your back knee to the ground, or hovering just above. The goal with the font squats is time under tension, never locking out knees or hips out at the top of each rep.

B. For Time:

10 Burpee box jump overs (24/20in box)

20 Alternating Farmers Hold Walking Lunges (50/35)

30 Alternating Dumbbell Snatch

120 Double unders (180 single unders)

30 Alternating Dumbbell Snatch

20 Alternating Farmers Hold Walking Lunges

10 Burpee box jump overs

Friday

A. Every 1:90 x 6

2 Hang Power snatch

1 Overhead squats

Notes: Build in weight over the 6 sets with no misses. With heavy pulls on wed, the focus is on technique and perfect positions rather than weight. Power snatch, get your head through the bar and your hips back as soon as the bar passes your forehead. Make sure you are solid and stable before you start to open your hips to stand up. Overhead squat, keep your eyes up and your arms locked out actively reaching for the ceiling. Make sure your shoulders are externally rotated, and not rolling forward.

B. EMOM x 15 (3 Rounds)

Min 1: 100m Run

Min 2: 10 Power Snatch (95,65)

Min 3: 100m Run

Min 4: 10 Overhead Squats + Max Rep Strict Chin Up

Min 5: REST

Thursday

A. Partner Wod

20 Rounds For Time

20/16 Cal Bike

20 Air Squats

20 Burpees

40 Russian Twists with plate (10/side) (35,25)

Wednesday

A. Deadlift (Week 1 of 3)

Every 2:00 x 6 Sets:

Set 1: 5 @ 67-72%

Set 2: 3 @ 72-75%

Set 3: 3 @ 75-80%

Set 4: 3 @ 75-80%+

Set 5: 1 @ 82% +

Set 6: 1 @ 82-85% +

Note: Start with a couple sets of light 6-8 reps when working up to your first set of 5 reps, you should feel warm and the movement pattern should feel comfortable by the time you get to your first working set of 5.

Sets 5,6 are going to be "heavy" singles, not a max. Let your body get used to the loading, but you should still have good bar speed and perfect position.

B. Every 3 Minutes x 5 rounds: (15 MInutes total)

10 Bench Press (95,65)

10 Pull Ups

In remaining time max cal row, no rest between rounds, at the 3 min mark start right back on bench press. Your score is your total calories over the 5 Rounds.

Tuesday

A. Every :90 x 5 sets: (Week 3 of 3)

3 Push press

Last week of 3s, and we will start building to singles. Goal is to go a little heavier than last week and for all 5 sets should be at the same weight, you should have to push through your second 2 reps. Focus on driving with your legs and getting your chin to your chest as soon as the bar passes your forehead.Then we will After singles we will progress to push jerk.

B. 16 Min AMRAP

10 Alternating Single Dumbbell Box step up overs (24/20in) (50,35)

20 Single arm Dumbbell Push Press (10/arm)

30 Sit ups

40 Alternating Lunges

50 Double unders or 75 singles

Monday

A. Every 1:30 x 6 (week 2 of 6)

Odd Sets - 6/6 Deficit back rack lunges

Even Sets - 5 - 1 & 1/4 Front squat

Both at the same weight

Notes: Complete 3 sets of each, alternating every :90 between lunges and 1 & 1/4 front squats. The goal is for both to be at the same weight.

Focus on staying upright during the lunges keeping a nice vertical shin and just barely touching your back knee to the ground, or hovering just above. The goal with the font squats is time under tension, never locking out knees or hips out at the top of each rep.

B. Every 4:00 x 4 Rounds (16 Min total)

12/9 Cal Bike

6 Power Cleans (135,95)

9 Toe To Bar

6 Front Squats

12/9 Cal Bike

Score your fastest + Slowest time.

Friday

A. Every 1:30 x 6

2 Hang Power Clean

1 Front squat

Notes: Build in weight over the 6 sets with no misses. Hang onto the bar until you have completed all 5 reps. Get set for your front squats getting you elbows under the bar and squeezing your shoulder blades together to help prevent your shoulders from rounding forward.

B. 13 min AMRAP

10/7 Cal Echo Bike

1-2-3-4-5-6-7... and so on

Devils Press (50,35)

Thursday

A. Partner Wod

For Total Time:

4 rounds:

10 Strict Chin Ups

20/15 cal bike

20 Plate Sit Ups

immediately into...

2 rounds:

15 Hand Release Push Ups

20/15 Cal row

30 Plate Russian Twists

immediately into...

1 round:

10 Strict Chin Ups

20/15 cal bike

20 Plate Sit Ups

15 Hand Release Push Ups

20/15 Cal row

30 Plate Russian Twists

Wednesday

A. Every 2:00 x 5 sets (week 3 of 3)

3 Deadlifts

Note: The goal is to build again from last week, but your form should be priority! if you have to compromise position to pick up the weight you are going to heavy. Control the bar on the way down minimising bounce off the floor, no raising your hips early, no rounding your shoulders forward. Think about driving your feet through the floor, and your hips and shoulders rising at the same time. A more narrow foot stance with your toes pointed forward is the most comfortable and strongest position to pull from for most. Next week we will start building to heavy singles.

B. For time:

Buy In: 50 Bodyweight Lunges

5 rounds:

9 Toe to Bar

6 Hang Power Clean (115,75)

3 Shoulder to Overhead

Cash out: 50 Bodyweight Lunges

Tuesday

A. Every :90 x 5 sets: (Week 2 of 3)

3 Push press

Goal is to go a little heavier than last week and for all 5 sets should be at the same weight and only your last rep should slow down. Focus on driving with your legs and getting your chin to your chest as soon as the bar passes your forehead. We will build for 3 weeks at 3s then build to a heavy single.Then we will progress to push jerk.

B. Every Minute On the Minute x 15 Minutes (5 Rounds)

Min 1: 10 Dumbbell Box Step Overs with 2 Dumbbells (24/20in) (35,25)

Min 2: 15 Wallballs (20,14)

Min 3: 20 Double Unders (or 30 Single Unders) + Max Rep Burpee to Target

Score is total Burpee to Target

No Rest between rounds.

Monday

A. Every 1:30 x 6 (week 1 of 6)

Odd Sets - 6/6 Deficit back rack lunges

Even Sets - 6 No Lockout Front Squats

Both at the same weight

Notes: Complete 3 sets of each, alternating every :90 between lunges and squats. The goal is for both to be at the same weight and we will progress in squat varaitons each week.

Focus on staying upright during the lunges keeping a nice vertical shin and just barely touching your back knee to the ground, or hovering just above. The goal with the font squats is time under tension, never locking out knees or hips out at the top of each rep.

B. For Time:

3 Rounds

10 Front Squats (135,95)

10 Pull Ups

600m Run

3 Rounds:

10 Dumbbell Bench(50,35)

10 Deadlifts

Friday

9:00 Class Only!!!

A. Every 1:90 x 6

3 Hang Power snatch

2 Overhead squats

Notes: Focus on pushing your hips back and loading up your hamstrings for the power snatches. The goal is to catch them with you shins verical and your hips back, your catch should be the same possition you inniate your sqaut in the overhead squats. Dont rush your overhead squats, focus on possitions pushing up on the bar and keeping your eyes on the horizon.

B. EMOM X 16 Minutes

Minute 1: 12/9 Cal Row

MInute 2: 12 Dumbbell Front Squats (50,35)

MInute 3: 9/9 Single Arm Dumbbelll Push Press

Minute 4: Max Rep Strict Pull Up

Score is total strict Pull Ups.

Thursday

A. Happy Thanksgiving!!!!

Wednesday

A. Every 2:00 x 5 sets (week 2 of 3)

3 Deadlifts

Note: The goal is to build from last week, but your form should be priority! if you have to compromise position to pick up the weight you are going to heavy. Control the bar on the way down minimising bounce off the floor, no raising your hips early, no rounding your shoulders forward. Think about driving your feet through the floor, and your hips and shoulders rising at the same time. A more narrow foot stance with your toes pointed forward is the most comfortable and strongest position to pull from for most. We will start building to singles after these 3 weeks.

B. Death By

MIn 1: 15 Double Unders + 1 Squat Clean (135,95)

MIn 2: 15 Double Unders + 2 Squat Cleans

Min 3: 15 Double Unders + 3 Squat Cleans

Min 4: 15 Double Unders + 4 Squat Cleans

Min 5: 15 Double Unders + 5 Squat Cleans

**And so on, always starting each minute with 15 double unders and adding 1 to Squat Cleans until you cannot make the work in the minute.

**Sub in 20 Single Unders in place of 15 Double Unders if needed

Tuesday

A. Every :90 x 5 sets: (Week 1 of 3)

3 Push press

Goal if to go a little heavier than last week and for all 5 sets should be at the same weight and only your last rep should slow down. Focus on driving with your legs and getting your chin to your chest as soon as the bar passes your forehead. We will build for 3 weeks at 3s then build to a heavy single.Then we will progress to push jerk.

B. For Total Time:

3 Rounds:

9 Toe to Bar

12 Jump Squats

-right into-

4 Rounds:

12/10 Cal Bike

9 Hand release Push Ups **

-right into-

3 Rounds:

9 Box Jumps (with Step Down)

12 Wallballs (20,14)

Monday

A. Every :90 x 4 sets (week 3 of 3)

3/3 Deficit Back Rack Lunge

Notes: The goal is for your deficit to be about 4-4'', and your focus should be on range of motion more than the weight. Next week will will progress to back rack lunge lunge + squat complex.

B. 5 Rounds For Time:

200m Run

4 Pull Ups

6 Shoulder to Overhead (105,75)

8 Kettlebell Swings (53,35)

Friday

A. Every 1:90 x 6

3 Hang Power Clean

2 Front squat

Notes: Build in weight over the 6 sets with no misses. Hang onto the bar until you have completed all 5 reps. Get set for your front squats getting you elbows under the bar and squeezing your shoulder blades together to help prevent your shoulders from rounding forward.

B. 8 Rounds:

1:00 Work/ :30 Rest

6 Bench Press (135,95)

6 Box Jump Overs (24/20)

AMRAP: Toe to Bar