WOD

Nov 15th Class Program

Bench Press

3-3-3-3-3 @30X0
Rest as needed

+

Snatch Grip Pendlay Row

4 Sets x 6-8 reps @30X0
Rest as needed

Half Kneeling Single Arm Press

4 Sets x 6-8 reps/side @31X0
Rest as needed

+

3 Rounds for time:

15 Power Cleans @ 115/75
12 Burpees over the Bar

+

15 mins @ EZ or Moderate Effort

15 Cals on AirBike
100ft Suitcase Carry /side
15 KBS @ 24/16
10/side Walking Lunges – no weight

Nov 14th Class Program

5 Sets @ Increasing Efforts:

Rowing:
60s @ Warmup Effort
60s @ Moderate Effort
60s @ Tough Effort
2 min Rest

+

5 Sets @ Increasing Efforts:

Shuttle Sprints:
60s @ Warmup Effort
60s @ Moderate Effort
60s @ Tough Effort
2 min Rest
*If Treadmill / TrueForm or AirRunner is available, please utilize instead.

Nov 13th Class Program

Back Squat

1st Set x 10 reps
2nd x 10 reps
3rd x 8 reps
4th x 8 reps
5th x 6 reps
@30X0
Rest as needed b/t sets

+

5 Sets: Every 2 mins complete:

10 KB Front Rack Walking Lunges

+

15 min AMRAP @ 75-80% effort (Steady Pace)

400m Row
15 Wall Balls
15 Hang Power Snatch @ 75/55
15 Box Jumps @ 24″/20″

Nov 12th Class Program

Push Press

Cluster 5.5
1st Set @ 60%
2nd @ 65%
3rd @ 70%
4th @ 75%

+

Weighted Strict Supinated Chest to Bar Pull-Up

Build to tough 3 rep

+

20 min EMOM

1st min: 8-12 T2B
2nd min: 30s Farmers Walk / Hold
3rd min: 8-12 DB Floor Press @ Tough Weight
4th min: 30s or 50 DU’s
5th min: 8-12 Ring Rows (Feet elevated if possible)

+

Sorenson

3 Sets x 30-60s Holds

Side Bridge

3 Sets x 30-45s/side

Russian Twist

3 Sets x 30-45s of work

Nov 10th Class Program

Hang Clean

5 min EMOM x 1 rep @ 50-65%

Rest 60s, then into:

+

Hang Clean

Every 90s x 4 sets x 1 rep @ 65-80%

Rest 60s, then into:

+

Hang Clean

Every 2 mins x 3 sets x 1 rep @ 80%+

+

Teams of 2:

15 min AMRAP
1 Rope Climb
2 Deadlifts @ 225/155
3 Front Squats @ 185/115
10 Cals on AirBIke
*Partner 1 completes full round while Partner 2 rests until round is complete for them to proceed.

Nov 9th Class Program

Bench Press

4-4-4-4-4 @30X0
Rest as needed

Dumbbell Row

4-4-4-4-4/side @30X0

+

10 min EMOM

1st min: 20s T2B
2nd min: 20s Strict HSPU (Sub Z-Press) *Kipping allowed for those who have minimal strength requirements

+

20 min AMRAP @ 75-80% effort

30 DU’s
5 Strict Pullups
10 Pushups
15 Air Squats

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