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11/23/2022 – WOD

Strength
2 CnJ Every 90 Sec x 10 Sets @ 70-85%
—1st rep = power cnj. 2nd rep = full cnj.

Conditioning
5 RFT w/ Partner – “Assault DT”
30/24 Cal Assault Bike
24 Deadlifts (increasing weight)
18 Hang Power Clean
12 Push Jerks

WOD Notes: Goal is 15-19 min. M = 155/165/175/185/195#, F = 105/110/115/125/130#. You may break up the reps as needed. Try to push the bike each rd. 

Assistance
a) November Pull-up Challenge – 6×5 (close-grip) Pause at halfway up, at top, & halfway down for a sec each.
b) Lateral/Front DB Raises – 3×12 each

Rage Beer Mile
—Black Friday at 4pm. Bring your own beverage of choice! Sign-up on the class sign-up sheet if you’re coming!

11/22/2022 – WOD

Strength
a) Bench Press (multi-grip, Yukon, camber) – 5×2 @ 80%, 2xME (8-10 reps @ 70%)
b) GHD Back Extensions (4×8) or Good AM’s (4×6)
—Superset a/b every 3 min. Heavier than last wk for both a/b. Use weight for the GHD & pause each rep. Keep back neutral for the Good mornings & stay light to keep form if necessary.

Conditioning
5 RFT
10 GI Janes
20 Banded Russian Swings 70/53# (black/red band)
12 Laps Shuttle Run

WOD Notes: Goal is 15-19 minutes. Choose a bar above your reach if you can do a strict pu. For the (B) Russian Swings, loop a band around an upright, step inside so that the band goes around your waist & walk away from where it’s anchored to create tension/resistance. Focus on driving hips through the band & squeeze butt to finish reps. 1 Lap = 6 mats (you don’t have to touch hand to the floor).

Assistance
a) Barbell Skull Crushers – 4×10 (slow tempo)
b) Banded Hollow Rocks – 8 Sets: 30 Sec on / 30 Sec off

Rage Beer Mile
—Black Friday at 4pm. Bring your own beverage of choice! Sign-up on the class sign-up sheet if you’re coming!

11/21/2022 – WOD

Strength
a) Back Squat – 5×3 (Pause each rep for 5 Secs) @ 75%+, 1×8-12 @ 70%
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b every 3 minutes. 

Conditioning
14 Min AMRAP
2/1 Cal Ski
2 Back Rack Step-ups to 20″ 135/95#
30 Double Unders
4/3 Cal Ski
4 Back Rack Step-ups to 20″ 135/95#
30 Double Unders
6/5 Cal Ski
6 Back Rack Step-ups to 20″ 135/95#
30 Double Unders
***Continue pattern for the remaining 14 minutes

WOD Notes: Goal is to get to the round of 18/18/30. Step-ups should be unbroken the entire WOD, but get difficult after the round of 10. DU sub = 30 lateral hops over line/20 over bar or 60ft versa climber (wouldn’t recommend bc of step-ups). 

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off (heavier than last wk)
b) November Pull-up Challenge – 5 Reps EMOM x 10 Sets (normal grip)

11/19/2022 – WOD

Conditioning
3 RFT w/ Partner
8 (3 Power Snatches + 4 Push Jerks + 6 Front Rack Lunges) 
6 (30 Mountain Climbers + 1 Rope Climb 20ft)
80/65 Cal Assault Bike

WOD Notes: Goal is sub 35 minutes. M = 135/155/175#, F = 95/105/115#. Partner A will do 30 mt climbers while partner B rope climbs & then you will switch. Mt Climber standard = You will have a 2.5# plate in front of each hand that you must bring feet up to each rep. You will both do the mt climbers & RC 3 times each/rd. RC sub = 2x up/downs or heavy pulleys or 8 RR/RC. 

November Pull-up Challenge
6×5 – Pause at the top & halfway down

11/17/2022 – WOD

Strength
a) RDL – 5×5 @ 70%+
b) Hip Thrust – 4×10 (pause each rep)
c) DB Shoulder Press – 5×8 (control eccentric)
—Superset a/b back to back with minimal rest, then do (c) after resting 45-60 sec. You may have to strip a little bit of weight for the Hip thrust each set, so try to do that quickly with a partner. Do 1 set of a/b/c every 4 minutes. 

Conditioning
Every 4 Min x 4 Sets
6 Laps One Arm Farmers Carry (heavy)
5 Wall Walks
25/20 Cal Row

WOD Notes: Goal is to have at least 1 minute of rest each round. This more of an active recovery WOD, so you can determine how much you want to push the row. 1 Lap = 6 mats. You will do 3 laps with (R) arm & 3 laps with (L) arm. You may use straps if you have them. Try to go heavy on these & make them challenging! WW sub = 3-4 reps or 10 Shoulder taps/WW. 

Assistance
a) DB Incline Bicep Curls – 4×12 (at same time)
b) November Pull-up Challenge – 9×5 (wide grip)

Black Friday Beer Mile – Who is in?! Time is TBD!

11/16/2022 – WOD

Strength
a) Hang Pwr Cl + Pwr Cl + Hang Sq Cl + Sq Clean – 5 Sets @ 65-85%
b) DB Lateral Raises – 4×12 (pause each rep at top)
—Superset a/b every 3 minutes. Work up to a heavy complex. You may take extra time if needed for the last set.

Conditioning
5 RFT
10 Thrusters 95/65#  (RX+ = 115/75#)
10 Pull-ups (RX+ = 10 C2B or 4-6 Bar MU)
10 Lap Shuttle Run

WOD Notes: Goal is 8-12 minutes. This is a shorter Time Domain, so try to choose weights that allow you to move fast! Thrusters should feel relatively light to where you can go unbroken. Same goes with the pull-ups! 1 Lap = 6 mats for the shuttle run. You must touch one hand over the line each lap.  

Assistance
a) 30 Sec Russian Twists (weighted arm straight) + 15 Weighted Sit-ups: 5 Sets
b) One Arm High Pulls – 4×12 each arm
—No Strict Pull-up challenge since there’s pull-ups in the WOD

Black Friday Beer Mile – Who is in?! Time is TBD!

11/15/2022 – WOD

Strength
a) Bench Press (multi-grip, Yukon, camber) – 5×3 @ 80%, 2xME (8-10 reps @ 70%)
b) GHD Back Extensions (4×12) or Good AM’s (4×10)
—Superset a/b every 3:30. Use weight for the GHD & pause each rep. Keep back neutral for the Good mornings & stay light to keep form if necessary.

Conditioning
For Time
100 Double Unders
30 Dball/bag over Shoulder 125/90#
100 Double Unders
50 T2B or 50 GHD SU
100 Double Unders
70/60 Cal Ski

WOD Notes: Goal is 14-17 min. DU sub = 200ft versa, 100 lateral line hops (70 over barbell). T2B sub = Weighted LR/SU. 

Assistance
a) Tricep Pushdowns (pulley) – 4×12
b) November Strict Pull-up Challenge – 7×6 (Close Grip)

11/14/2022 – WOD

Strength
a) Back Squat – 5×5 (1 Pin, 1 Pause, 1 Tempo, 2 Regular) @ 70-75%
b) Face Pulls (pulley) – 4×10
—Superset a/b every 3 minutes. You’ll need to partner with someone that’s similar in height in order to setup properly for the pin squat (slightly below parallel is ideal).

Conditioning
4 RFT w/ Partner
50/40 Cal Assault Bike
40 Hang DB Snatches 60/40#  (RX+ = 70/50#)
30 Burpees (no jump)

WOD Notes: Goal is 15-19 min. You will alternate “you go, I go” on the bike. Once you finish the bike, you will both work at the same time as partner A does Hang DB Snatches while partner B works on the burpees. You will then switch. Each athlete will do 20 HDS / 15 Burpees per round.

Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) November Pull-up Challenge – 5 Reps EMOM x 9 Sets (normal grip)

11/12/2022 – WOD

Conditioning
5 RFT w/ Partner
20/40/60/80/100 Wall Balls 30/20# to 10/9ft
20/40/60/80/100 Cal Row (f: 16/32/48/64/80)
24/20/16/12/8 Clean n Jerks (increasing weight)

WOD Notes: Goal is sub 40 minutes. M: 155/175/195/215/235#, F: 105/115/125/135/145#. This entire WOD is “you go, I go”. CnJ = 50/55/60/65/70% by rd. 

November Pull-up Challenge
10×4 – Pause Above Bar for 1 sec each rep & lower slowly.

Announcement
“Black Friday” Beer Mile – Who’s interested?

11/10/2022 – WOD

Strength
a) Barbell Hip Thrusts (pause each rep) – 4×10
b) DB Lunges (hold weights at side) – 4×10
c) Incline DB Bench Press – 5×8 (heavy)
—Superset a/b back to back with minimal rest. You will have to go a little lighter on the lunges. You can rest at least 45-60 sec before doing part (c) each rd. Do 1 set every 4 minutes. You will do one extra set of Incline BP.

Conditioning
For Time
25 GI Janes
10 Laps Bear Hug Carry 125/80#
250 Double Unders
10 Laps Bear Hug Carry 125/80#
25 GI Janes

WOD Notes: Goal is 11-15 min. Use a pull-up bar that’s just above your reach if you can do an unassisted strict pu. Goal is to go unbroken on the bear hug carry, but if you have to drop it once that’s ok. 1 Lap = 6 mats. DU sub = 250 line hop overs, 150 lateral bar hop overs, or 500ft versa.

Assistance
a) DB Bicep Curls + DB Skull Crushers – 4×12 each
b) Pallof Press + 1 rotation – 4×12 each side
—The Nov Pull-up challenge reps are in the WOD today!