General warmup & core. Hips, OH position & hamstrings.
12 min clock
HSPU (4 sets max reps)
add at least 1 rep from week 7 (11/12)
or choose a tougher scale
Start at 0:00
Start at 3:00
40 Wall Balls, 20 / 14
Start at 6:00
30 Box Jumps, 24 / 20
Start at 9:00
Comp: 600m, 50 Wall Balls, 40 Box Jumps & 30 T2B
Score is total reps.
Roll quads, hamstrings, calves & lats.
General warmup & core. We will work on the pull position from the floor by getting the hips and hamstrings prepared. We will also on the chest and anterior shoulder.
10 min clock
Deadlift 6 x 4 @72%
*dead start/clean grip
15 – 12 – 9
Ring Dip (strict)
Power Clean, 185 / 125
For our Deadlifts today it’s going to be a little different. Today’s reps are dead start. That along with using a clean grip we are working on building the most strength possible from the floor and learning how to brace ourselves properly when pulling heavy weight. That means these are not the traditional touch and go with which you are familiar. We don’t want you to drop the weight, we want you to control it to the floor, set up again and pull with excellent form. Maintain your grip the entire set.
The WOD calls for strict ring dips, meaning no kip. If at all possible keep all of those reps as strict as possible. The key is to keep your hands as close to the body as possible throughout the entire ROM. The power cleans are moderately heavy today, so focus on tight lats to keep the bar path close and a vertical “jump” to get that bar on top of your shoulders.
Roll hamstrings and glutes. Lax Ball chest and delts.
General warmup & core. We will focus on the shoulders, lats and hips for the squats. We’ll finish with the calves/Achilles.
2 x 10 (w/ pause)
same as week 5 (10/27)
5 x 5 (every 2 min)
add 5# from week 7 (11/10)
“mini Flight Simulator”
5 – 10 – 15 – 20 – 25 – 30 – 25 – 20 – 15 – 10 – 5
*sets MUST BE unbroken
*there must be a break between all sets
*singles x 2 /remain unbroken
*if you miss restart THAT set
Today’s OH Squats are at the weight you were moving on week 5. The reps have crept back up so focus on a tight core and always applying pressure to the bar. The Back Squats are heavier this week. Try to make a 5# jump from week 7. Keep the reps looking good. Drive the chest up on every rep and keep the weight in the heels.
The focus on the WOD today is to get the heart rate up and do a little skill work while we’re at it. The sets must be unbroken so stay relaxed through the shoulders and find your rhythm. If you happen to miss on a set, start back from the beginning of THAT set, not the entire WOD. Remember to stop after every set.
Roll calves, quads & Lax Ball/stretch the shoulders.
General warmup & core. Hips/Squat, hamstrings and shoulders.
2 Person Teams
Amrap 20 min
6 Thrusters, 135 / 95
6 Burpee over Bar
15 Calorie Row
*1 person completes entire round then switch.
Roll hamstrings, quads & glutes. Lax Ball shoulders.
General warmup & core. Hips, hamstrings and front rack.
Power Clean, 135 / 95
This is gonna hurt … But you knew that already.
3 x 10 GHD Situps or
3 x 15 Situps
Hamstrings & quads. Lax Ball traps and forearms.
General warmup & core. Hamstrings, hip and calves.
EMOM 6 min
Deadlift x 4 @70%
10 Med Ball Cleans, 20 / 14
12 Box Jumps, 24 / 20
Roll hamstrings, quads and calves.
General warmup & core. Shoulders, front rack & lats.
5 x 5 (every 2 min)
add 5-10# from week 6 (11/5)
EMOM 7 min
Hang Power Clean x 3 @70%
Lax Ball delts and triceps. Roll glutes and hamstrings.
General warmup & core. Hips, chest and shoulder MOBs.
EMOM 30 min
Min 1: 10-12 Wall Balls, 20 / 14
Min 2: 10-15 Pushups
Min 3: 3-4 Bar Muscle Ups
Today we are going long again. You have some options for the reps for each movement, but whatever numbers you choose stick with them, try not to taper down as you get deeper into the WOD. Ideally you should move at a pace that will allow you a few seconds rest each minute.
Roll quads and lats. Lax Ball chest/shoulder.
General warmup & core. Shoulders and front rack.
2 x 8 (w/ 2 sec pause)
same weight as 11/10
5 x 5 (every 2 min)
add 5# from 11/3
24 Power Snatch, 75 / 55
Each round has a 4 min cap. If you finish under 4 min, rest the remainder of the time.
Round 2 starts at the 4 min mark. Your score is time to complete or reps of each round. You will have 2 separate scores.
Lats, shoulders and quads.