Ks For Time

Thursday, November 21 2019

WOD: 2k row for time or 2k ski, or 4k C2 Bike

Strength: 5x5 box squat @ 75% of 1RM slightly below parallel

Accessory: 3x12 Front rack walking db/kb lunge

Recovery: 50 standing hip abduction w/ hip cirlce


Row/Ski/Bike or Truform

Wednesday, November 20 2019

WOD: 2 rounds 4 minutes at easy pace (row/ski/bike or truform) right into :40 at a hard pace and :40 at a harder pace Rest 3 minutes: 2 rounds: 4 minutes at an easy pace, right into :20 hard pace and :20 harder pace Rest 3 minutes 2 rounds: 4 minutes at an easy pace, right into :10 hard pace, :10 harder pace, :10 hardest pace(sprint)

Strength: 3x:30 Handstand hold, 2x20 standing medball throws against wall Accessory:n/a

Recovery: 1:00 lay on ground elevate feet and practice belly breathing


Bike for Miles

Tuesday, November 19 2019

WOD: 3 rounds, 1.0 mile assault bike/.75 mile - 50 abmat sit ups

Strength: 3x6 Neutral Grip Bench Press

Accessory: 4x6 chest Supported kb face pull, 4x20 Kneeling banded face pull

Recovery: 1x50 standing banded tricep extensions - 1x50 seated rope face pulls


Heavy Deadlifts

Monday, November 18 2019

WOD: 4 rounds, 10 sumo deadlifts 225/155, 10 lateral burpees over bar, 500m row

Strength : work up to a 1 rep max weighted box jump or 3 rep max lunge step

Accessory: 2x30 back leg elevated single leg deadlift(kb probably work best)

Recovery: 1x50 stagged foot good mornings


”Tin Man”

Sunday, November 17 2019

WOD: ”Tin Man” 5 Rds 5 Power Cleans 205/135 5 Bench Press 205/135

Gymnastic Prep: 10 minutes working on handstand hold or walks - accumulate at least 3:00 of hollow hold or superman hold


Back Squats and Pushups

Saturday, November 16 2019

WOD: 5 rounds - 10 body weight back squats (use racks), max effort push ups - rest 4:00 between rounds

Recovery: Coaches Choice


KettleBell Snatching

Friday, November 15 2019

WOD: 3 rounds for time of: 500m ski, 15 left-arm kettlebell snatches, 15 right-arm kettlebell snatches

Strength 1: 1RM Push Press (if completed lately, use Fat bar)

Accessory: Kb Rows - 6x6, 3x8 single arm db/kb sit up each side

Recovery: 1x50 standing db shrugs


Tabata with Medball

Thursday, November 14 2019

WOD: Tabata of the following - Wall ball, medball slam(new med ball only), weighted lunge steps w/ med ball

Strength : 5x5 box squat @ 70% of 1RM slightly below parallel

Accessory: 4x6 each arm straight leg sit ups w/ db or kb

Recovery: 50 Glute ham bridges w/ hip circle


15 Minutes of Work

Wednesday, November 13 2019

WOD: 30 min EMOM, 1 min max effort bike, 1 min rest (this could be done as bike, row, ski, C2 Bike, Jump Rope or a combo of 2 or 3)

Strength : 3x10 bradford presses (use bamboo bars or regular barbell - attach bands), 3x5 standing ring ab fallouts

Recovery: 50 unweighted lunge steps


Counting Up

Tuesday, November 12 2019

WOD: 30 toes-to-bars, 40 cal assault bike, 50 dumbbell box step-overs 50/35 on 20" Box

Strength 1: 6x6 close or medium grip bench press @ 55-60% of 1RM - between 3 sets complete 3xME Knee tuck or L-Sit on P-bars - :10 a round minimum

Accessory: 5x10 Supinated ring row, 5x10 push up (go weighted if possible)

Recovery: 1x100 banded face pulls w/ pull apart at face(try to pull your hands apart at face)