October 31, 2019 Thursday

Every 2 mins for 12 mins (3 sets each of) -6 Turkish Get-Ups 3 left & 3 right (light & controlled up & down) -Muscle Up Practice & attempts or Double Under Practice

Recover WOD

Keep the intensity low today, get in a good 16 minute sweat at a moderate & smooth pace throughout. -400m run or about 2:00 on the bike or row -Modify any other movement as needed or wanted *Remember today is meant as a recovery day to help set our bodies up for tomorrow's challenging 20.4 workout. Get in a good sweat today keeping the exertion low.


October 30, 2019 Wednesday

Modify to lighter weight that allows you to keep good positions & get at least sets of 3 every time. Modify to PowerSnatch only as needed, remember that you can squat snatch a PVC pipe in the workout to work on form. Modify to cleans if going overhead is not happening today. Modify Strict PullUps to banded PullUps or RingRows as needed. 15 min cap

Partner WOD

Teams of 2, Ass.Bike if you're down....BikeErg works too Aim to finish under 12 mins, that's 10+/min


October 29, 2019 Tuesday

In 12 minutes build to a moderate-heavy complex

Part 1 of 2 AMRAPs w/ 2 min rest between

Part 2 of 2 following a 2 minute break


October 28, 2019 Monday

Odd - Double or Triple Under Practice Even - Row should take :40-:50

Modified options; 1000m Row --> something you can complete in 4:00 or less 750m Row --> something in 3:00 or less 500m Row --> something in 2:00 or less 100 DU --> 3:00 attempts 75 DU --> 2:00 attempts 50 DU --> 1:00 attempts Modify the row to double meters on the BikeErg (2000m, 1500m, 1000m) 15 min soft time cap


October 26, 2019 Saturday

Partner WOD

One works while other rests, split reps evenly -25/25 -15/15 women 12/12 -25/25


October 25, 2019 Friday


October 24, 2019 Thursday

Recovery WOD

Not for time 50 DUs or 75 SUs 10 tempo ring rows (1111) 1 min rest between sets 30 min time cap


October 23, 2019 Wednesday

QUALITY reps of each for :45


October 22, 2019 Tuesday

E2MOM 24 Each 2 minutes has a max rep or distance in it. Min 1-2 - 15 Up-Downs then max Alt.DB Clean (Heavy) Min 3-4 - 15 Box Jumps then max Toes2Bar Min 5-6 - Max distance Farmer Carry


October 21, 2019 Monday

Find today's 10 RM in 12 minutes. Plan for 2 attempts

Modify each movement as needed to complete each set of 15 reps in 1-2 sets. Substitute HSPU to Box HSPU or seated DB Press. 12 min cap


October 19, 2019 Saturday

EZ Day

Partner 1 does 100m SB carry then partner 2 does 100m SB carry. Partner 1 does a complete round of cleans, S2O, & burpees then partner 2 does a complete round. Then split the bike cals anyway but partner not working must hold the SB while the other partner is biking


October 18, 2019 Friday


October 17, 2019 Thursday

Partner WOD

Partner WOD 1 of 2 Partner 1 rows for calories while Partner 2 completes a full round of the other 3 movements. When Partner 2 completes a full round then partners switch places. Score is total number of Calories rowed. 2 min rest then next

Partner WOD 2

Partner WOD 2 of 2 Partner 1 bikes for calories while Partner 2 completes a full round of the other 3 movements. When Partner 2 completes a full round then partners switch places. Score is total number of Calories biked.