Saturday, Dec 2

Community WOD 

With a buddy, everything split: 

6 minutes per movement 

1 minute rest between movements 

Row 

Bike 

KB Swings 35/53

Ab-mat Sit-ups 

Push Press 35/45

Jumping Lunges

Friday, Dec 1

Strength 

Bench Press 

50% / 5 

60% / 3 

70% / 3 

80% / 2 

90% / 1 

100% / 1 

Metcon 

3 minutes of 

Ring muscle ups 

3 minutes of squat cleans 95 / 135 

2 minutes of 

Ring muscle ups 

2 minutes of 

squat cleans 95 / 135 

1 minute of 

Ring muscle ups 

1 minute of squat cleans 95 / 135 

XT

Speed Sumo Deadlift 

8 x 1 - 70%

Thursday, Nov 30

Rebuild  

3 rounds 

Spanish Squats 8

Bent over row 8

½ kneeling SA KB press 8/8 

*Tempo 31x1 

*looking to leave 2 RIR 

Metcon

Amrap 15: 

3 Burpees 

21 Double unders 

6 burpees 

21 double unders 

9 burpees 

21 double unders 

*add 3 burpees each round 

Rebuild

3-4 rounds 

band oblique twists 25/25 

Sled push 100’ 

Band face pull 15

Wednesday, Nov 29

Weightlifting Wednesday

EMOTM for  6 minutes 

2 Snatches  85% ceiling 

Rest 4 minutes 

EMOTM for 6 minutes 

2 C&J’s 85% ceiling 

*These should be touch and go reps. Power only!

Metcon

For time: 

Run 800m 

40 toes to bar 

Bike 15/20 cals 

XT

Alternating Bound 6 x 25’ 

Strict toes to bar 3 sets to failure

Tuesday, Nov 28

Rebuild 

3 rounds 

Good Mornings 8

SA DB rear delt raise 8/8

SA SL glute bridge floor press 8/8 

Metcon

3 rounds 

Amrap 4 

30 Plate hops

20 Plate GTO

10 Plate Box overs

Rest 2

Rebuild

3-4 rounds 

Reverse sled pull 100’ 

Plate Box overs 10 

Seated Plate raise  10

Monday, Nov 27

Strength 

Back Squat 

50% / 5 

60% / 3 

70% / 3 

80% / 2 

90% / 1 

100% / 1 

Metcon

AMRAP 10

Row 15/20 cals 

5 C2B pull-ups 

10 OHS 75/115 

XT

Speed Incline Bench

9 x 3 - 50% 

Banded strict pull-ups 3 sets to failure

Saturday, Nov 25

Community WOD

8 minute clock 

PA) run 200m 

PB ) AMRAP DB snatches 

Rest 4 

8 minute clock 

PA) run 200m 

PB ) AMRAP SA DB Hang C&J 

*alternate every 5 

Rest 4 

8 minute clock 

PA) run 200m 

PB ) AMRAP

SA DB thrusters 

*alternate every

Friday, Nov 24

Community WOD

10 rounds:

1:00 each movement 

Burpees 

Bike 

Rest 

*teams of 3, one person per station. Score is total reps for burpee and bike.

Thursday, Nov 23

Rest Day!

Happy Thanksgiving!

Wednesday, Nov 22

Strength 

Incline bench 

4rm 

50% / 4 

60% / 4 

70% / 4 

80% / 4 

90% / 4 

*based off 1rm 

Metcon 

21-15-9 

Front squats 95/135 

Rowing cal 

XT

Speed Front Squat 

8 x 1 - 70% 

Banded Ring Dip 3 sets to failure

Tuesday, Nov 21

Rebuild

3 sets 

RFE split squats 10/10 

SLDL 10/10 

Dub KB Overhead carry 100’ 

Metcon

5 rounds for time: 

10 v-ups 

15 KBS 

Bike 10/15 cals 

Rebuild

4-5 rounds 

10 Deadbugs 

20 Band pull throughs 

100’ Sled push

Monday, Nov 20

Strength 

Sumo Deadlift 

4rm 

50% / 4 

60% / 4 

70% / 4 

80% / 4 

90% / 4 

*based off 1rm 

Metcon 

Amrap 15

5 strict Pull-ups 

10 Ring Dips 

15 Box jumps 20/24  

XT

Speed floor press 

9 x 3 - 50% 

3 sets to failure 

Banded strict pull-ups  (target 8-15 reps )

Saturday, Nov 18

Community WOD 

AMRAP 15

Partner A: 

200m med-ball hill run 14/20

Partner B: 

AMRAP 

10 Push-ups 

15 Sit-ups 

20 reverse stepping Lunges 

*pick up where your partner left off. 

Rest 5:00 

AMRAP 15

Partner A: 

Building lap SA farmer carry 35/53

Partner B: 

Row for Max meters 

Friday, Nov 17

Strength 

Floor Press

4rm 

50% / 4 

60% / 4 

70% / 4 

80% / 4 

90% / 4 

*based off 1rm 

Metcon 

40-30-20-10 

SDLHP 35/50 

Wall balls 14/20

XT

Speed Sumo Deadlift 

8 x 1 - 70% 

Box HSPU 3 sets to failure

Thursday, Nov 16

Rebuild  

3 rounds of: 

Yates row 8 

Spanish Squats 12

½ kneeling KB chop 10/10 

Metcon

AMRAP 12

Bike 12/15 cals 

12 DB Goblet step ups  

12 alternating DB snatch 

Rebuild

4 rounds 

Forward sled drag 100’ 

Lateral box step-ups 10/10 

Dub KB overhead carry 50’/50’

Wednesday, Nov 15

Strength 

EMOTM for 6 minutes 

3 Snatches 65% ceiling 

Rest 4 minutes 

EMOTM for 6 minutes 

3 C&J’s 65% ceiling 

*These should be touch and go reps. Power only! 

Metcon

4 rounds 

Amrap 2:00 

Burpee pull-ups 

Rest 2:00 

XT

Vertical jump 10x 2 

GHDSU hold (at parallel) - 3 sets to failure

Tuesday, Nov 14

Rebuild

3 rounds of: 

Dub DB SLDL 10/10 

Rower Pike up  6-10

Dub KB front Rack carry 100’ 

Metcon

6 rounds for time: 

Row 200/250m 

9 Axle hang cleans 65/95

35 Double unders 

Rebuild

4 rounds 

Reverse sled drag 100’  

Ring face pull 15 

Plate pinch farmer carry 100’

Monday, Nov 13

Strength 

Front Squat 4rm 

50% / 4 

60% / 4 

70% / 4 

80% / 4 

90% / 4 

*based off 1rm 

Metcon 

AMRAP 15 

10 Renegade rows to push-ups 

-1 rep = left row, push-up, right row, push-up. So, 20 rows, 20 push-ups. 

20 shuttles sprints 50’

-1 shuttle sprint = 25’ down and 25’ back 

XT

Speed Incline Bench

9 x 3 - 50% 

Rope Row

3 sets to failure

Saturday, Nov 11

Community WOD 

“Randy” 

For time: 

75 power snatches 55/75lb 

-Buddy option: divide reps as needed. 

No rest into:

“Jerry” 

Run 1 mile 

Row 2,000m 

Run 1 mile 

-Buddy option: divide mile into 200m increments, divide row into 250 m increments 

Friday, Nov 10

Strength 

Strict Press 5rm 

47% / 5 

57% / 5 

67% / 5 

77% / 5 

87% / 5 

Metcon 

Amrap 15

15 Burpees 

15 Wall balls 

XT

Speed back squat 12 x 2 - 65% 

Push-ups 3 sets to failure