Monday 14th November - Sunday 20th November

Monday

Strength
Back Squat 1+1/2 * - 5-5-5


Workout

The Chief

5 SETS*
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)
6 Push-ups
9 Air Squats

-Rest 1:00 b/t Sets-

*Pick up where you left off.

Tuesday

Strength

5-5-5-5 (21X1)* Tempo Bench Press

AMRAP 1
Max Bench Press
Goal 15-20 reps



Workout
EMOM x 15 MINUTES
MIN 1 - 12/10 Cal Bike*
MIN 2 - 20 Ring Rows
MIN 3 - :50 Max Push Press 35/25 30/20

*After each full round add 1 Cal. Ex. R1=12/10, R2=13/11, and so on.

Wednesday

Partner Workout

FOR TIME*
2 Rounds
300 Double Unders
2000/1750m Row
1 Mile Run
100 Sit-Ups

*Partition as Needed, split work between the pair




Weightlifting

E2MO2M 14

3 Back Squats @65%

20 Mins to complete
7x1 Snatch + Hang Squat Snatch
First working set at 50% of 1rm

3x5 Snatch Grip Push Press

Thursday

Workout
AMRAP x 15 MINUTES
10 Alt. DB Farmer Step-Ups 22.5/15 15/10 on a 24"/20"
15 Up-Down + Box Jump Overs
30 Sit-Ups


Finisher

EMOM x 9 MINUTES
MIN 1 - :40 Slow Box Dips
MIN 2 - :40 Alt. DB Upright Rows
MIN 3 - :40 Windshield Wipers*

*Option to use DB.


Hero

Bell
3 rounds for time of:
• 185/125 lb. deadlifts, 21 reps
• 15 pull-ups
• 185/125 lb. front squats, 9 reps

Friday

Strength

10-8-6 - Romanian Deadlift

Workout

Ripcord
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/135)|(135/95)
400m Run


Saturday

Endurance

Jonesworthy
For Time
Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

Partner Workout

IN TEAMS OF 2...

AMRAP x 6 MINUTES*
5 Shoulder To Overhead (Athlete Choice)
20 Double Unders

*P1 works through one round while P2 completes Max Wall Balls. Once a full round is completed partners switch.

-Rest 1:30-

AMRAP x 8 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls (20/14)|(14/10)

*P1 works through one round while P2 completes Max Burpees. Once a full round is completed partners switch.

-Rest 1:30-

AMRAP x 10 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls
5 Burpees

*P1 works through one round while P 2 completes Max Cal Cardio Choice. Once a full round is completed partners switch.

Sunday

Weightlifting

20 mins to complete...
7x1 Hang Squat Clean + Split Jerk
First working set at 50% of Clean & Jerk

3x5 Push Press

3 Rounds
15 Weighted Sit Ups
20 DB Slides


HIIT60
6 SETS
ON A 4:00 RUNNING CLOCK...
30 Alt. Russian KB Swings 24/16 16/12
9 Strict Pull Ups
Max Cal Bike/Rower/Ski w/ Time Remaining...

- Rest 1:00 b/t Sets-













Monday 7th November - Sunday 13th November

Monday

Workout

3 SETS
AMRAP x 5 MINUTES*
18 Russian KB Swings 32/24 24/16
12 Ring Rows
8/6 Cal Bike

-Rest 1:00 b/t Sets-

*Reset the AMRAP at the start of each set.


Finisher
2-3 SETS
25 Banded Tricep Push-Downs
25 Banded Lat Push-Downs
25 Kneeling Banded Crunch

Tuesday

Strength

6-6-6 (22X1)* Tempo Back Squat

Workout

5 ROUNDS FOR TIME
20 Wall Balls (20/14)|(14/10)
20 Burpees

Wednesday

Strength

5x5* Deadstop Deadlift




Partner Workout

AMRAP x 20 MINUTES
8 Deadlifts 60/42.5 42.5/30
6 Hang Power Clean
200m Run

Complete full rounds




Weightlifting

20 minutes to complete
7x3 Squat Cleans @60%

20 minutes to complete
7x2 Split Jerk @60%

Core
Accumulate 3 minutes in a hollow position

Thursday

Strength

10-8-6-8-10* Bench Press

Workout

5 SETS
ON A 2:00 RUNNING CLOCK...
15 Toes to Bar
Max Shoulder to Overhead 70/47.5 52.5/35 with Time Remaining

-Rest 1:00 b/t Sets-


Hero

Sham
7 rounds for time of:
• 11 body-weight deadlifts
• 100-meter sprint

Friday

Strength

EVERY 1:30 x 8 SETS*
1 Power Snatch
+
2 Hang Power Snatch

*Start Light and build up to or past workout weight.


Workout

FOR TIME

12-9-6-3
Hang Power Snatch 42.5/30 30/20
Burpees Over Bar

400m Run between sets

Saturday
Endurance

6 SETS
ON A 5:00 RUNNING CLOCK...
500/400m Row
75 Double Unders
15 Hang Power Clean 42.5/30 30/20

-Rest w/ Time Remaining-

Partner Workout

IN TEAMS OF 2...

AMRAP x 25 MINUTES
10 DB Snatches 22.5/15 15/10
10 Chest to Bar Pull-Ups

*P1 works through a full round while P2 completes Max Cal Row/Ski. Once P1 completes a full round partners switch.


Sunday

Weightlifting

20 minutes to complete
7x2 Snatch @60%

20 minutes to complete
7x2 Pause Back Squat @60%

Core
21-15-9
V Sits
Sit Ups


Remembrance WOD

AMRAP 18

11 Hang Power Snatch 35/25

11 Burpees

11 Thrusters

11 Pull Ups

On the 11th minute, stop rest and your respect for the fallen with a 1 minute silence













Monday 31st October - Sunday 6th November

Monday

Strength

20 minutes to establish a heavy Snatch

Workout

Witch Please
13 ROUNDS FOR TIME
2 Hang Squat Snatch (135/95)|(95/65)
4 Burpees Over Bar
6 Pull-Ups

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Tuesday

Workout

FOR TIME
800m Run
100 Double Unders
30 DB Farmer Lunges 22.5/15 15/10
15 DB Renegade Rows*
400m Run
75 Double Unders
20 DB Farmer Lunges
10 DB Renegade Rows
200m Run
50 Double Unders
10 DB Farmer Lunges
5 DB Renegade Rows



Post workout strength
3 SETS
15-20 DB Flyes*
15-20 Close Grip DB Floor Press

Wednesday

Strength
20 minutes to establish a heavy Front Squat

Partner Workout

AMRAP x 22 MINUTES
24 Wall Balls 20/14 14/10
12 Toes to Bar

Complete full rounds




Weightlifting

20 minutes to establish
1rm Snatch/Power Snatch

20 minutes to establish
1rm Back Squat


Thursday

Workout

5 SETS
ON A 4:00 RUNNING CLOCK...
35/30 Cal Row
15 Hand Release Push-Ups
15 Ring Rows

-Rest with Time Remaining-



Finisher

3 SETS
10 Tuck-Up + V-Up*
50 Alt. Russian Twists

Hero

Hammer

Five rounds of:
•135/95 pound Power clean, 5 reps
•135/95 pound Front squat, 10 reps
•135/95 pound Jerk, 5 reps
•20 Pull-ups
Rest 90 seconds between each round

Friday

Strength

20 minutes to establish a heavy Clean + Jerk

Workout

EMOM x 10 MINUTES
1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)

-Rest with Time Remaining-

Saturday

Endurance

AMRAP x 30 MINUTES
25/20 Cal Bike
20 Up-Downs
15 KB Sumo Deadlift 32/24 24/16
10 Russian KB Swings


Partner Workout

IN TEAMS OF 2...

AMRAP x 28 MINUTES*
40 Double Unders
30 Chest to Bars
20 Back Squat 60/42.5 42.5/30
10 Strict Handstand Push-Ups

*P1 works while P2 rests. Split work as needed.

Sunday

Weightlifting

20 minutes to establish
1rm Clean + Jerk

20 minutes to establish
1rm Front Squat

HIIT60
2 Rounds

6 Minutes On
1 Minute Off

800m Run
Max Wall Balls

75/60 Cal Row
Max DB Snatches


250 Double Unders
Max Strict Pull Ups

Score = Total Wall Balls + Snatches + Pull Ups

Monday 24th October - Sunday 30th October

Monday

Skill - Pull Ups/ Kipping Pull Ups

Workout

AMRAP x 18 MINUTES
40 Double Unders
20 Alt. V-Ups
10 DB Farmer Box Step-Ups 22.5/15 15/10 24"/20"

*Every 1:30 including 0:00 complete 1 Burpee Ring Muscle-Up.

Tuesday

Strength

Clean & Jerk
2-2-2-2

Workout
Retest!

Cloudkicker
4 ROUNDS FOR TIME
7 Unbroken Bear Complex* (115/75)|(75/55)
400m Run

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press

Wednesday

Partner Workout

EMOM x30 MINUTES
MIN 1 & 2 - Cal Row
MIN 3 & 4 - Russian Swings 32/24 24/16
MIN 5 & 6 - Sit Ups
MIN 7 & 8 - Wall Walks
MIN 9 & 10 - Toes To Bar

Work 1 min
Rest 1 min

Weightlifting

Clean & Jerk 7x1 @75%

Front Squat 5x2 @75%

Clean Pulls 5x3 @120% of Clean max

Thursday

Strength

Front Squats

5-5-5-5

Workout

AMRAP x 15 MINUTES
10 Pull-Ups
5 Front Rack Lunge-Lunge-Squat 42.5/30 30/20*
10 Chest to Bars
5 Burpee Box Crawl Overs**


Hero

Havana

Complete as many rounds as possible in 25 minutes of:
•150 double-unders
•50 push-ups
•15 power cleans

Friday

Strength

Snatch

2-2-2-2

Workout

6 SETS
ON A 2:00 RUNNING CLOCK...
18 Alt. DB Hang Power Snatch 22.5/15 15/10
12 Sit-Ups
Max Plank Hold in Time Remaining...

-Rest :30 b/t Sets-

Saturday

Endurance

Chelsea

EMOM30

5 Pull Ups

10 Press Ups

15 Air Squats

Scaling Options
Lower Reps

1 min work 1 min rest



Partner Workout

IN TEAMS OF 2...

FOR TIME*
180/140 Cal Row
150 Wall Balls 20/14 14/10
120 Box Jump Overs 24/20
80 Alt. Pistols
40 Sumo Deadlifts 125/85 85/60

Sunday

Weightlifting

Snatch 7x1 @70%

Back Squat 5x2 @80%

Snatch High Pulls 5x2 @130% of Snatch max

HIIT60
AMRAP x 30 MINUTES
30/25 Cal Bike
30 High Knees
30 Kettlebell Swings 24/16
30 Burpees
30 Sit Ups




Monday 17th Oct - Sunday 23rd October

Monday

Strength

Snatch
10 x 2 every 1:30


Workout

4 SETS
10 Deadlifts 52.5/35 35/25
8 Hang Power Snatch
6 Shoulder to Overhead
4 Wall Walks

-Rest 1:00 b/t Sets-

Tuesday

Strength

Front Squats
4-2-2


Workout

AMRAP x 8 MINUTES
30 Double Unders
5 Front Squats 70/47.5 52.5/35

Wednesday

Partner Workout

AMRAP 30
2 Ring Muscle Ups
4 Devil Presses 22.5/15 15/10
200m Run

Complete full rounds


RMU Option 1: Jumping RMU
RMU Option 2: Up Down + Pull Up




Weightlifting

5x1 Snatch (85-95%)

5x2 Snatch Grip Deadlift 120% of Snatch

Core
5x
10 Slow DB slides
10 Slow High Knees
10 Weighted Sit Ups

Thursday

Workout

4 SETS
ON A 6:00 RUNNING CLOCK...
100m KB Farmer Carry (Athlete Choice, Heavy)
20 Alt. Pistols
30 Box Jumps (24/20)
Max Cal Bike in Time Remaining...

-Rest 1:00 b/t Sets-

(Score is Total Cals)

Option 1 Pistol: Single Leg Box Step Downs
Option 2 Pistol: Single Leg Box Squats



Hero

Badger
3 rounds for time of:
• 30 Squat Clean, 95/65 lb.
• 30 Pull-ups
• Run 800m

Friday

Strength

Clean & Jerk
10 x 2 every 1:30



Workout

Retest!

California Dreamin
20 ROUNDS FOR TIME
1 Power Clean & Jerk 85/60 60/42.5
2 Burpees Over Bar
3 Toes to Bar

(Score is Time)

Saturday

Endurance

EMOM x 20 MINUTES
MIN 1 - :45 Back Rack Lunges 60/42.5 42.5/30
MIN 2&3 - 400m Run
MIN 4 - :45 Ring Rows

(Score is Total Reps of Back Rack Lunges + Ring Rows)

Post Endurance Strength

3 SETS
20 Empty Barbell Reverse Curls
40 Alt. Empty Barbell Flutter Kicks
:30 Supinated Empty Barbell Gun Hold

Partner Workout

AMRAP 28
200m Run Together
3 GTOH 42.5/30 30/20 (each)
3 Pull Ups (each)

Each round add 3 reps

Sunday

Weightifting

5x1 Squat Clean + Front Squat

5x2 Push Press

Core
5x
15 Strict Sit Ups
30s Side Planks each side


HIIT60
AMRAP x 30 MINUTES
15/12 Cal Row
12 KB Swings 24/16 16/12
20 Press Ups
12 KB Swings
15/12 Cal Row

-Rest 1:00 After a Full Round is Completed-