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26/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: OHS – 5x3 (50%, 60%, 70%, 80%, 90%) 16-22min: Squat Snatch from Knee – 3x2 (55%, 65%, 75%) 22-30min: Squat Snatch – 4x2 (55%, 70%, 80%, 90%) 30-35min: WOD Brief & Set-Up 35-45min: WOD – 21/18/15 of: KB Goblet Squat – 16/24 Deadlifts – 35/52.5 Then 12/9 of: Snatches – 35/52.5 KB Swings – 16/24 *10min Cap 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Strict Pull Ups / Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets Extra WOD – 9min AMRAP of: 10 OHS – 30/45 10 Pistols (scale to Air Squats) 10 Cal Row |
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25/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Power Clean - 6x2 (50%, 60%, 70%, 80%, 90% x 2 sets) 18-22min: Bent Row EMOM – 4x8 22-25min: WOD Brief & Set-Up 25-45min: WOD – 20min AMRAP of: 10 Thrusters – 30/45 10 Sit Ups 10 Hang Cleans – 30/45 10m Handstand Walk (scale to Plate Overhead Lunge – 15/20) 100m Run 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: HSPU Practice OR Handstand Hold OR Handstand Walk Practice – 5 sets Extra WOD – 3RFT of: 15 STO – 40/60 50 Double Unders *8min Cap |
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24/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Push Jerk - 5x2 (50%, 60%, 70%, 80%, 90%) 16-26min: Deadlift - 5x3 (50%, 60%, 70%, 80%, 90%) 26-30min: DB Reverse Fly EMOM – 4x10 30-33min: WOD Brief & Set-Up 35-45min: WOD – 12min Rolling Clock: 50 Double Unders 40 DB Snatches – 15/22.5 30 Burpee Box Jump Overs – 50/60 20 DB Devil’s Press – 15/22.5 Max Rep TTB 45-50min: Post-WOD Recovery 50-60min: Clean Pull – 5x3 (90%) Extra WOD – 8min AMRAP of: 15 Cal Row |
5 Clean & Jerks – 40/60
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23/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Back Squat – 6x4 (50%, 60%, 70%, 80%, 85% x 2 sets) 18-28min: Bench Press - 5x5 (50%, 60%, 70%, 80%, 85%) 28-31min: WOD Brief & Set-Up 31-45min: WOD – 4RFT of: |
10 Double KB Clean & Press – 12/20
30 Wall Balls – 6/9
50m KB Farmer’s Carry – 12/20
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*14min Cap 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets Extra WOD – 3RFT of: 10 Cal Bike 10 SDHP – 30/42.5 10 Box Jumps – 50/60 10 Push Ups |
*10min Cap
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21/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Power Clean & Split Jerk – 4x3, 2x2 (50%, 60%, 70%, 80%, 87.5% x 2 sets) 18-21min: WOD Brief & Set-Up 23-45min: WOD – 24min AMRAP in Pairs of: 10 In-Sync DB Thrusters – 15/20 20 SDHP - 30/45 10 In-Sync DB Hang Clean & Press – 15/20 20 Cal Bike Run 200m Together 45-50min: Post-WOD Recovery Skills (2min Cycles) 50-60min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets Extra WOD – 2RFT of: 10 Bar Muscle Ups 15 Front Squats – 45/70 20 DB Box Step Overs – 10/15 (50/60) 15 Cal Bike 10 Cleans – 45/70 |
*11min Cap
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20/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: OHS – 5x4 (50%, 60%, 70%, 80%, 87.5%) 16-26min: Deadlift – 5x4 (55%, 65%, 75%, 87.5% x 2 sets) 26-32min: Shoulder Press – 4x4 (55%, 65%, 75%, 87.5%) 34-37min: WOD Brief & Set-Up 37-45min: WOD – 3RFT of: 10 OHS – 40/60 15 Deadlifts – 40/60 20 Push Ups *8min Cap 45-50min: Post-WOD Recovery Skills (2min Cycles) 50-60min: Strict Pull Ups Practice – 5 sets Extra WOD – 10min AMRAP of: 10 KB Hang Cleans – 16/24 (5 each arm) |
10 Snatches – 30/45
10 Cal Bike
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19/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Power Snatch – 4x3, 1x2 (50%, 60%, 70%, 80%, 87.5%) 16-22min: Push Press – 4x4 (55%, 65%, 75%, 87.5%) Skill 1 (2min cycles) 22-30min: Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 4 sets 30-33min: WOD Brief & Set-Up 33-45min: 12min AMRAP of: 6 Clean & Jerk 35/52.5 12 TTB 30 Double Unders |
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45-50min: Post-WOD Recovery Skill 2 (2min cycles) 50-60min: HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets Extra WOD – 3RFT: 10 Cal Bike 10 Hang Snatches – 35/52.5 20m Handstand Walk (Scale to Burpee Broad Jump) |
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18/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Front Squat – 5x4 (50%, 60%, 70%, 80%, 87.5%) Super Set with Bent Over Row – 5x8 16-21min: WOD Brief & Set-Up 21-45min: WOD – ‘For Time’ 20 HSPU 30 Sit Ups 40 Bar Facing Burpees 50 Wall Balls – 6/9 Run 500m 50 Wall Balls – 6/9 40 Bar Facing Burpees 30 Sit Ups 20 HSPU *24min Cap 45-50min: Post-WOD Recovery Skill 2 (2min cycles) 50-60min: Double Unders Practice – 5 sets Extra WOD – For Time: 15 Double KB Clusters – 16/24 45 Cal Row |
*7min Cap
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17/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Squat Snatch from Knee & Floor – 4x3, 2x2 (50%, 60%, 70%, 80%, 87.5% x 2 sets) 18-28min: Squat Clean – 4x3, 1x2 (50%, 60%, 70%, 80%, 87.5%) 28-31min: WOD Brief & Set-Up 31-45min: WOD – 5RFT of: 5 Hang Cleans – 40/65 10 Pull Ups 15 Thrusters – 30/45 *14min Cap 45-50min: Post-WOD Recovery 50-60min: Snatch Pull – 5x4 (87.5%) Extra WOD – 3RFT of: 10 Cal Bike |
20 STO – 40/65
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10 Burpee Box Jumps Overs – 50/60 |
*9min Cap
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16/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Back Squat – 6x5 (50%, 60%, 70%, 82.5% x 3 sets) 18-26min: Bench Press - 4x6 (50%, 60%, 70%, 82.5%) 26-30min: One Arm Row EMOM – 4x8 30-35min: WOD Brief & Set-Up 35-45min: WOD – 10min AMRAP of: 10 KB Clean & Press - 16/24 10 Pistols (Scale to Air Squats) 10 Burpee Box Jumps – 50/60 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice Super Set with Pistols Practice – 5 sets Extra WOD – 8min AMRAP of: 2 Bar Muscle Ups (Scale to CTB Pull Ups) 12 DB Snatches – 15/22.5 10 Cal Row 8 Clusters - 25/35
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13/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Deadlift - 5x4 (50%, 60%, 70%, 80%, 87.5% x 2 sets) 18-26min: Shoulder Press - 4x4 (50%, 65%, 75%, 87.5%) 26-32min: Bent Row EMOM - 4x10 32-34min: WOD Brief & Set-Up 34-45min: WOD – For Time: 50 Burpees 40 Deadlifts – 35/52.5 30 TTB 20 KB Hang Cleans – 16/24 (10 each arm) 10 Bar Muscle Ups (Scale to CTB Pull Ups) *11min Cap 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Strict Pull Ups / Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets Extra WOD – 4RFT of: 10 KB Clean & Press – 16/24 10 Cal Bike 10 Box Jumps – 50/60 |
*10min Cap
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12/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Overhead Squat - 5x4 (50%, 60%, 70%, 80%, 87.5%) 16-22min: Squat Snatch from Knee – 3x3 (55%, 65%, 75%) 22-30min: Squat Snatch - 4x3 (55%, 65%, 75%, 85%) 30-34min: WOD Brief & Set-Up 34-45min: WOD – 3/6/9/12 of: HSPU Snatches – 40/60 Cleans – 40/60 Thrusters – 40/60 - Complete 10m Handstand Walk at the end of each Round (Scale to Double KB Goblet Lunge - 16/24) *11min Cap 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets Extra WOD – 10min AMRAP of: 10 OHS – 30/40 15 Cal Row |
35 Double Unders
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11/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Front Squat – 6x4 (50%, 60%, 70%, 80%, 87.5% x 2 sets) 18-23min: WOD Brief & Set-Up 23-45min: WOD – ‘Angie’ 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats *22min Cap 45-50min: Post-WOD Recovery Skill 2 (2min Cycles) 50-60min: Double Unders Practice – 5 sets Extra WOD – For Time 40 Burpee Box Jumps – 60/75 30 KB Goblet Squats – 12/16 20 Cal Bike *8min Cap |
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10/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Split Jerk - 5x3 (55%, 65%, 75%, 85% x 2 sets) 16-28min: Power Clean - 6x3 (50%, 60%, 70%, 80%, 85% x 2 sets) 28-32min: DB Reverse Fly EMOM – 4x8 32-36min: WOD Brief & Set-Up 36-45min: WOD – 9min AMRAP of: 15 Wall Balls - 6/9 30 Double Unders 45-50min: Post-WOD Recovery Skills (2min Cycles) 50-60min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets Extra WOD – 10min AMRAP of: 5 DB Devil’s Press – 15/22.5 10 Cal Row 15 Sit Ups |
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09/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Back Squat – 6x6 (50%, 60%, 70%, 80% x 3 sets) 18-28min: Bench Press - 5x6 (50%, 60%, 70%, 80% x 2 sets) 28-33min: WOD Brief & Set-Up 33-45min: WOD – 12min Rolling Clock: 500m Run 40 Single DB Clusters - 15/22.5 (alternate arms) 30 DB Hang Snatches – 15/22.5 (alternate arms) 20 STO - 40/60 Max Distance Run *12min Cap 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 5 sets Extra WOD – 4RFT of: 8 Cal Bike 10 DB Cleans - 15/22.5 12 Cal Ski (sub for Ski) |
*8min Cap
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07/11/2020 0-6min: Dynamic & Light Barbell Warm-Up 6-16min: Power Clean & Push Press - 5x3 (50%, 60%, 70%, 82.5% x 2 sets) 16-18min: WOD Brief & Set-Up 18-45min: WOD – 3RFT in Pairs of: 10 In-Sync Clusters - 35/52.5 20 Lateral Burpees across Bar 30 In-Sync KB Swings - 20/32 40 Cal Row 50 Wall Balls - 6/9 *27min Cap 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets Extra WOD – 3RFT of: 5 Squat Snatches – 50/80 7 Ring Dips 13 Cal Bike 20 Bench Press – 35/55 |
*10min Cap
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06/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: OHS – 5x5 (50%, 60%, 70%, 80%, 85%) 16-26min: Deadlift - 5x5 (50%, 60%, 70%, 80%, 85% x 2 sets) 26-30min: WOD Brief & Set-Up 30-45min: WOD – For Time: Cash-In: 100 Double Unders 3 Rounds of: 10 HSPU 15 OHS – 30/45 20 DB Snatches - 15/22.5 25 Sit Ups Cash-Out: 100 Double Unders *15min Cap 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets Extra WOD – 9min AMRAP of: 5 DB Thrusters – 15/22.5 10 SDHP – 30/45 15 Cal Row 20 DB Hang Clean & Press – 15/22.5 (alternate arms) |
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05/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Power Snatch - 5x3 (50%, 60%, 70%, 82.5% x 2 sets) 16-24min: Snatch Pull – 4x5 (85%) Skill 1 (2min cycles) 24-32min: HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 4 sets 32-35min: WOD Brief & Set-Up 35-45min: WOD – 10min AMRAP of: 10m Handstand Walk (Plate Weight Overhead Lunge - 15/20) 5 Hang Snatches - 40/60 10 TTB 15 Deadlifts - 40/60 45-50min: Post-WOD Recovery Skill 2 (2min cycles) 50-60min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets Extra WOD – 3RFT of: 10 Cal Bike 15 Box Jump Overs - 50/60 20 KB Clean & Press – 16/24 (10 each arm) |
*9min Cap
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04/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Front Squat – 6x5 (55%, 65%, 75%, 85% x 3 sets) 18-22min: Bent Row EMOM – 4x8 22-25min: WOD Brief & Set-Up 25-45min: WOD – For Time: Run 800m 20 DB Box Step Overs – 15/22.5 (50/60) 15 Thrusters - 30/45 10 Burpee Box Jump Overs - 50/60 50m Double DB Overhead Carry – 15/22.5 10 Burpee Box Jump Overhs - 50/60 15 Thrusters – 30/45 20 DB Box Step Overs – 15/22.5 (50/60) Run 800m *20min Cap 45-50min: Post-WOD Recovery 50-60min: Shoulder Press - 5x5 (50%, 60%, 70%, 80%, 85%) Extra WOD – 7min AMRAP of: 10 STO – 30/45 10 Pistols (Scale to Air Squats) 10 Cal Row |
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03/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Squat Clean & Split Jerk - 5x3 (50%, 60%, 70%, 82.5% x 2 sets) 16-26min: Squat Snatch from Knee & Floor – 5x3 (50%, 60%, 70%, 82.5% x 2 sets) Skill 1 (2min cycles) 26-32min: Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 3 sets 32-34min: WOD Brief & Set-Up 34-45min: WOD – For Time: Cash-In - 25 Pull Ups 7-1 of: Clean & Jerks – 40/60 Bar Facing Burpees Cash-Out - 25 Pull Ups *11min Cap 45-50min: Post-WOD Recovery Skill 2 (2min Cycles) 50-60min: Double Unders Super Set with Pistols Practice – 5 sets Extra WOD – 2RFT of: 10 Bar Muscle Ups (Scale to CTB Pull Ups) 10 Cleans – 40/60 20 Cal Bike |
*10min Cap
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02/11/2020 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Back Squat – 5x6 (50%, 60%, 70%, 77.5% x 2 sets) 16-24min: Bench Press - 4x8 (50%, 60% 70%, 77.5%) 24-28min: DB One Arm Row EMOM – 4x8 28-32min: WOD Brief & Set-Up 32-45min: WOD – 13min AMRAP of: 10 Single KB Overhead Lunges - 16/24 (5 each side) 20 KB Hang Cleans - 16/24 (10 each side) 20 Box Jumps – 50/60 10 Single KB Push Press - 16/24 (5 each side) 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Strict Pull Ups Practice Super – 5 sets Extra WOD – 8min AMRAP of: 25 KB Swings – 12/20 500m Row |
25 Double Unders