November 19, 2019 Tuesday

:02 pause above the knee. Work up or stay same across


November 18, 2019 Monday

Aim to finish the row, run, & bike each in 5 minutes or less. If unable to then modify


November 16, 2019 Saturday

Partner WOD

One partner works while other rests. Complete in order & split reps anyway. Hang Cluster is a hang squat clean into a thruster 20 min cap


November 15, 2019 Friday

31x1 :03 lower to ground :01 pause at the bottom Explode on the way up And :01 pause at the top Each set of 5 should take about :30 Weight should not be so much that you are sacrificing form during any of the :30 of work. If you are increasing weight then this should be done in small increments

This is not a sprint, weight on the DL should be light & aim to do all sets unbroken. We are looking for about 90% effort today, NOT A SPRINT. Push hard, there is built in rest each round


November 14, 2019 Thursday

3 sets not for time -10 Slow Ring Rows -20 Kneeling Double Lat Band Pull-Downs -Max Barbell Upright Rows All reps here should be done unbroken & aim for 15+ Upright Rows each round. Today is an upper body pump day, treat these movements w/ quality & control!

Aim to do the KB Snatches in no more than 3 quick sets 15 min cap


November 13, 2019 Wednesday

This is a barbell complex. :02 pause above the knee High Hang position is from the hip Keep the weight moderate, any moderate weight will be tough in today's complex

Modify as needed. Modify to 84 Single Unders if no Double Unders 12 min cap


November 12, 2019 Tuesday

Superset w/ a 1 minute plank hold on hands (push up position)

Modify weight & number of reps as needed to keep up in each minute. Use the full :60 on the burpees if needed as long as you can catch up a little time & finish the DB Snatches the following minute.


November 11, 2019 Monday

Happy Veteran's Day!

45 min cap We last did this 11/11/18


November 09, 2019 Saturday

Keep it moderate & aim for touch & go reps. Work up to something heavier than what you will use in the workout

Partner WOD

One works while other rests. Complete a full round then switch


November 08, 2019 Friday


November 07, 2019 Thursday

Recovery WOD

At each perform about :45 of work, establish a number the first round & aim to hit that same number on each movement for the remaining 3 rounds. -The 2nd minute is an AMRAP of 2 Hang Muscle Snatches + 2 Overhead Squats for :45 w/ an empty barbell. -The Filly Lunges can be done w/ either DBs or KBs, one arm extended overhead while the other is in the front rack or suitcase position Recovery day, modify as needed to move & sweat but the aim for today is not to reach full exertion but rather be ready to go 100% tomorrow


November 06, 2019 Wednesday

Part 1 of 4 DB or KB DLs, As Heavy As Possible For each break perform 3 burpees 1 min rest then rotate to next AMRAP4

Part 2 of 4 Rope Climbs or Strict PullUps For each break perform 2 burpees 1 min rest then rotate to next AMRAP4

Part 3 of 4 For each break or miss perform 1 burpee 1 min rest then rotate to next AMRAP4

Part 4 of 4


November 05, 2019 Tuesday

In 15 minutes establish a moderate-heavy 10 rep back squat. This is not a 10 RM. Aim to move well for all 10 reps, there is plenty of front squats in the workout to follow. Take :01 pause at the top of each rep

Aim to go unbroken on the front squats! Modify as needed to finish under the time cap. 9 min cap


November 04, 2019 Monday

Try & hold onto the DBs for unbroken sets but if unable to then choose a weight you can do in no more than 2 sets. Scale up or down as needed