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

Thursday

A. Partner Wod

6 Rounds for time:

4 Shuttle Sprints (20' out and back =1 )

6 Dumbbell Hang Cleans

8 Dumbbell Front Squats

10 Dumbbell Push Press

20/15 Cal row

10 Dumbbell Push Press

8 Dumbbell Front Squats

6 Dumbbell Hang Cleans

4 Shuttle Sprints (20' out and back =1 )

Rest 1:00 Minute Between rounds.

Wednesday

A. Every 2:00 x 5 sets (week 1 of 3)

3 Deadlifts

Note: The goal for todays set is to be between about 65-72%, 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.

B. For time:

2-4-6-8-10-8-6-4-2

Bar facing burpees

Hang power cleans (115,75)

Shoulder to overhead

*complete 2 bar facing burpees, 2 hang power cleans, 2 Shoulder to overhead. Then 4-4-4, then 6-6-6 through 10-10-10. then work your way back down through 8-8-8 and so on back to 2-2-2.

Tuesday

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

5 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. Next week we will move to 5x3s as we continue to build. After push press we will progress to push jerk.

B. 13 Min AMRAP:

Buy in:

50/35 Cal Bike

into...

AMRAP In remaining 13:00:

6 Chest to Bar Pull Ups

9 Wallballs

12 Walking Lunges

Monday

A. Every :90 x 4 sets (week 2 of 3)

4/4 Deficit Back Rack Lunge

Notes: The goal is for your deficit to be about 4-4'', and you focus should be on range of motion more than the weight. We will do 3 weeks of deficit lunges then progress to lunge + squat.

B. For Time:

15 Power Snatch (135,95)

3 Rounds For Time:

500/450 m Row

50 Double Unders (or 75 single unders)

15 Power Snatch

Friday

A. Every 1:15 x 4

sets 1-4: 3 Hang Power Snatch

Every 1:15 x 4

Sets 5-8: 2 Power snatch

Notes: Sets 1-4 focus on hitting full knee and hip extension before getting under the bar. Sets 5-8 you can drop the bar between reps and the goal is to be aggressive when the bar gets above your knees keeping it in contact with your legs for the entire pull.

B. Every 1:15 x 4

Sets 5-8: 2 Power snatch

C. For Time:

4 Rounds:

6 Hang Power Snatch (115,75)

9 Toe to Bar

1:30 Rest... then:

4 Rounds:

9 Overhead Squats

45 Double Unders (60 Singles)

Thursday

A. Parter Wod:

20 Minute AmRap:

10 Strict Pull Ups

20 Hand Stand Push Ups

30 Power Cleans (135,95)

500 Meter Row or Ski

Wednesday

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

5 Deadlifts

Note: Next week we will be progressing to 3s. The goal for todays set is to be between about 65-72%, but more important than the exact % is that you try to go a little bit heavier each week. The focus should be on maintaining perfect position and control, that means a controlled descent and 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.

B. 4 Rounds

3:00 Work/ 1:00 Rest

12 Single Dumbbell Strict Press (50,35)

12/9 Cal Bike

12 Single Dumbbell Farmers Hold Walking Lunges (50,35)

AMRAP: Cals on Bike in remaining time

Tuesday

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

5 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 stay with 5s for 3 weeks and the goal is to build in weight each week.

B. For time:

10 Bar facing burpees

10 Clean and Jerks (135,95)

20 Box Jump Overs (24/20)

20 V-Ups

40 Air squats

20 V-Ups

20 Box Jump Overs (24/20)

10 Clean and Jerks

10 Bar facing burpees

Monday

A. Every :90 x 4 sets (week 1 of 3)

5/5 Deficit Back Rack Lunge

Notes: The goal is for your deficit to be about 3-4' tall', and you focus should be on range of motion more than the weight. We will do 3 weeks of deficit lunges then progress to lunge + squat.

B. 16 Min AMRAP

400 Meter Run

20 Russian Kettlebell Swings (70,53)

15 Wall balls (20,14)

10 Pull Ups

Friday

A. Every 1:15 x 4

sets 1-4: 5 High Hang Power Clean

Every 1:15 x 4

Sets 5-8: 3 Hang Squat Clean

Notes: Same format as last weeks snatches. Sets 1-4 focus on hitting full knee and hip extension before getting under the bar. Sets 5-8 the goal is to keep the good extension and add speed under the bar for the squat. You can build each set, but the goal is no misses.

B. For Time

20 Alternating Dumbell Hang Snatch

10 Bar Muscle Ups

12 Box Jump Overs (24/20in)

16 Alternating Dumbell Hang Snatch

10 Bar Muscle Ups

12 Box Jump Overs

12 Alternating Dumbell Hang Snatch

10 Bar Muscle Ups

12 Box Jump Overs

16 Alternating Dumbell Hang Snatch

10 Bar Muscle Ups

12 Box Jump Overs

20 Alternating Dumbell Hang Snatch

10 Bar Muscle Ups

12 Box Jump Overs

Thursday

A. Partner Wod

60 Wall Walks (split)

Every 3 Minutes Run a 200 (together)

Wednesday

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

5 Deadlifts

Note: These should be between about 65-70%, but more important than the exact % is that you try to go a little bit heavier each week. The focus should be on maintaining perfect position and control, that means a controlled descent and 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.

B. 17 min AMRAP

10 Devil Press (50,35)

30/25 Cal Row

20 Dumbbell Box Step-overs (24/20) (2 Dumbbells 50,35)

30/25 Cal Row

30 Dumbbell Bench Press (50,35)

30/25 Cal Row

Score is total round and reps! If you do not get all the way through one round, enter 0 + the total number of reps completed. Each calorie counts as 1 rep.

Tuesday

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

5 Push press

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 stay with 5s for 3 weeks and the goal is to build in weight each week.

B. EMOM x 15 MInutes: (5 Rounds)

Min 1: 12/9 Cal Bike

Min 2: 6 Hang Squat Clean + Max Bar Facing Burpees (135,95)

Min 3: Rest

Score is Burpees

Monday

A. Every 2:00 x 4 sets (week 3 of 3)

3/3 Back rack lunge

Notes: We dropped reps again and the goal is to go heavier than you did last week. A good indicator of distance is that your front shin is vertical at the bottom of the lunge. Focus on pressing your big toe into the ground of your front foot, this will help keep you stable and your foot flat. Next week we will move to deficit lunges.

B.

Every 2:30 Min x 5 Rounds:

30 Double Unders (50 Singles)

15 Wall Balls (20,14)

10 Chest To Bar Pull Ups

AMRAP Shuttle Runs until the 2:30 min mark. At the 2:30 min mark, start right back on your Double Unders

1 Shuttle run = 20ft out/20ft back

Score is total shuttle runs.

Friday

A. Every 1:15 x 4

sets 1-4: 5 High Hang Power Snatch

Notes: Sets 1-4 focus on hitting full knee and hip extension before getting under the bar. Sets 5-8 the goal is to keep the good extension and add speed under the bar for the squat. You can build each set, but the goal is no misses.

B. Every 1:15 x 4

Sets 5-8: 3 Hang Snatch (Squat)

Sets 1-4 focus on hitting full knee and hip extension before getting under the bar. Sets 5-8 the goal is to keep the good extension and add speed under the bar for the squat. You can build each set, but the goal is no misses.

C. For Time:

300m Run

3 Rounds:

9 Power Snatch (135,95)

9 Toe to bar

300m Run

3 Rounds

9 Overhead Squats

9 Pull Ups

300m Run