Workouts

Overhead squat 5-5-5-3-3-3-1-1-1 reps
15 Nov WOD
Dork
6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees
Men: 24kg kettlebell
Women: 16kg kettlebell

20min cut-off
14 Nov WOD
Deadlift 10-10-5-5-3-3 reps
13 Nov WOD
In 20mins build to a heavy single:
15m Yoke carry

4 mins Max sandbag over the shoulder 30/40kg
4mins rest
4mins max sandbag over the shoulder 30/40kg
12 Nov WOD
For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
Men: 20-lb. ball to 10 ft.(3m)
Women: 14-lb. ball to 9 ft.(2.7)

15min cut- off
11 Nov WOD
E2MOM 30mins
1 power snatch + 3 OHS
11 Nov Oly
4 rounds for time of:
400-m run
200-m farmers carry
Men: 22.5kg dumbbells
Women: 15kg. dumbbells

15min cut-off
10 Nov WOD
E2MOM 30mins

1 power clean + 3 thrusters
10 Nov Oly
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
There is no rest between rounds.
Men: 70kg
Women: 47kg.
09 Nov WOD
LIFT
Hip Thruster
10-10-10-10-10

PUMP
Tabata for each movemnt
20sec work:10 sec "rest"
calf raises: top calf raise hold
4mins rest
Arnold press: top press hold
09 Nov Arnold
2 groups 6 stations rotate for 40mins
P1- OH Yoke hold
P2- SB carry (medium)
P3- Top Ring Row hold
P4- Row
P5- Bottom squat hold
P6-400m Jog (timer)
08 Nov WOD
For time:
21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups
12min cut-off

Men:102kg
Women: 70kg
07 Nov WOD
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
06 Nov WOD
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

16min cut-off

Men: 22.5kg. dumbbells, 24-in. box
Women: 15kg. dumbbells, 20-in. box
05 Nov WOD
In a 20 minute window:
13m OH Yoke Carry AHAP

AMRAP 12 minutes:
9 Sandbag Squats 60/40 kg.
6 Burpees over the Sandbag
3 L-Pull Ups
04 Nov WOD
Clean & Jerk
1-1-1-1-1-1-1
04 Nov Oly
Deadlift/Hang Clean/Hang Clean & Jerk
1-1-1-1-1-1-1
03 Nov WOD
Snatch
1-1-1-1-1-1-1
03 Nov Oly
With a buddy
2 rounds for time of:
100-cal. row
(total, switching every 25)
50 handstand push-ups (total)

Cut-off: 20 min.
02 Nov WOD
Lift:
Bench Press
4-4-4-4-4-4*
* 3-5 strict pull ups after each set

Pump:
Weighted Sit Ups
3x8 reps (buddy anchor on feet)
Use medballs/sandbags

"Gun Show"
02 Nov Arnold Hour
10-9-8-7-6-5-4-3-2-1
reps for time of:
Bar muscle-ups
Squat snatches 43/30 kg.

Cut-off: 12 min.
01 Nov WOD
AMRAP 40 minutes:
P1: 1.000m Row (timer)*
P2: Sandbag Hold**

* Row can also be Bike or Erg. Easy/moderate pace. Be consistent with your average 500m pace.
** Challenging weight. Every drop is 5 burpees over the sandbag.
31 Oct WOD
Run 5,000 meters for time

Cut-off: 30 min.
30 Oct WOD
5 rounds for time of:
50 double-unders
15m. single-arm overhead lunge
22,5/15 kg. dumbell

Cut-off: 9 min.
29 Oct WOD
21-15-9 reps for time of:
Pull-ups
Deadlifts 100/70 kg.

Cut-off: 7 min.
28 Oct WOD
Muscle Snatch
10 minutes for Heavy Single


Snatch
3-3-3-3

Snatch Pull
3-3-3 @ 105%
28 Oct Oly
Strongman Saturday
Buddy WOD
For Time:
30 Sandbag Thrusters 40/30 kg.
30 Toes to Bar
15 Atlas Stone Ground to Shoulder 50/30 kg.
30 Sandbag Thrusters 40/30 kg.
30 Toes to Bar
10 Atlas Stone Ground to Shoulder 60/40 kg.
30 Sandbag Thrusters 40/30 kg.
30 Toes to Bar
5 Altas Stone Ground to Shoulder 80/60 kg.

Cut-off: 20 min.
27 Oct WOD
Muscle Clean
10 minutes for Heavy Single

Clean & Jerk
3-3-3-3

Clean pull
3-3-3 @ 105%
27 Oct Oly
Complete as many reps as possible in 7 minutes following this pattern:
20 squat cleans, 61/43 kg.
20 squat cleans, 84/57 kg.
20 squat cleans, 102/70 kg.
26 Oct WOD
Lift:
Deadlift
5-5-5-5-5

Pump:
DB Side Raises
3x10 reps

DB Front Raises
3x10 Reps

Strict T2B/Knee Raises
3x max reps
26 Oct Arnold Hour
In a 20 minute window:
3RM Weighted Strict Pull Up

Complete as many reps as possible in 7 minutes of:
Bar-facing burpees
25 Oct WOD
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
3 wall walks
24 Oct WOD
AMRAP 40 minutes:
P1: 400m Sandbag Carry (UB) (timer)
P2: Row/Bike/Ski
P3: Speed Steps
23 Oct WOD
10 rounds for time of:
10 back squats 61/43 kg.
100-m sprint
Rest 30 seconds

Cut-off: 20 min.
22 Oct WOD
5 3-minute rounds of:
20 push presses 61/43 kg.
Max-rep weighted pull-ups

Rest 2 minutes between rounds.

Each round, decrease weight on the pull-up.

Rx'd weights:
Men: 20-16-12-10-5 kg.
Women: 12-10-8-5-2,5 kg.
21 Oct WOD
EMOMx20:
1-10: Clean Pull + Power Clean
11-20: Clean & Jerk
21 Oct Oly
Deficit deadlift
5-5-5-5-5
20 Oct WOD
EMOMx20:
1-10: Snatch Pull + Power Snatch
11-20: Snatch + OHS
20 Oct Oly
In a 20 minute window:
13m Farmer Carry AHAP

5 Rounds, each for time:
200m Run
5 Sandbag Ground to Overhead 60/40 kg.

Rest 2 minutes in between rounds
19 Oct WOD
Lift:
Shoulder Press
5-5-5-5-5*
* 10 Strict Ring Rows after each set

Pump:
"Gun Show"
3 sets of 30 sec. work and 30 sec. rest:
Banded Biceps Curls
Banded Triceps Press Downs

Hanging Flutter Kicks
3x max reps
19 Oct Arnold Hour
With a buddy
4 rounds each for time of:
25-cal. Row
25 burpees

Cut-off: 30 min.
18 Oct WOD
For time:
5 ring handstand push-ups
5 squat cleans, 84/57 kg.
10 strict handstand push-ups
10 squat cleans, 70/47,5 kg.
20 handstand push-ups
20 squat cleans, 61/43 kg.
40 ring dips
40 squat cleans, 43/30 kg.

Cut-off: 18 min.
17 Oct WOD
Split jerk
1-1-1-1-1-1-1
16 Oct WOD

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