3929 Saturday 11/16/2024

A
On a 10 minute clock, accumulate in any order

3 laps
20 cal ski
20 KB American swings
20 empty barbell muscle snatch
20 cal ride

B
Every 3 minutes x 4 rounds rest 1 minute between rounds
4 snatch
3 snatch
2 snatch
1 snatch

Flow: in a 3 minute window, complete 4-3-2-1 snatches. Increase weight for each. Rest 1 minute between each 3 minute round.

C
With a partner
“Escobar”
4 rounds, shared burden
50 power snatch (75/55)
50 wall balls (20/14)
6 rope climbs
20/16 cal ride

Flow: shared burden for all movements. Goal is sub 30. Scale rope climbs first.

3928 Friday 11/15/2024

A
10 reps of each
Forward/backward leg swings
Lateral leg swings
Forward/backward arm swings
Forward/backward big arm circles

With a barbell
3 rds
10 bent over rows
10 behind the neck presses
10 lateral jumps over the bar
(10 min)

B
Strict Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1 80%
1x1 85%
1x1+ 90%
(20 min)

C
21-15-9
Bar Facing Burpees
Hang power clean and jerks (95/65lb)
*8 min timecap

D
Coach led mobility and cooldown
(5 min)

3927 Thursday 11/14/2024

A
30 air squats
20 double unders
20 cossack squats
20 double unders
10 down dog to up dog
20 double unders

10 kip swings
5 handstand holds 3-5 sec
5 strict pullups
2x max hs hold
(10 min)

B
12 min EMOM
Min 1: 5-7 strict pullups
Min 2: 10-15 pushups

C
Every 4 min x 5 rounds
24 double-unders
12 SA DB front squats - R (50/35lb)
12 strict HSPU
12 SA DB front squats - L
24 double-unders
*R and L are referring to the shoulder the DB is resting on.

D
100 banded triceps pushdowns
Every break do 10 situps
(5 min)

3926 Wednesday 11/13/2024

A
8 min AMRAP
8 alternating bird dog holds
8 cal row
8 alternating hamstring scoop stretches
8 cal row
8 sumo squats
8 cal row
8 good mornings

B
Deadlifts
3x10
3x5
(20 min)

C
Alternate full rds with a partner:
5 rds each
Ride 12/9 Cal
12 lateral jumps
6x 25' shuttle sprints
*16 min timecap

D
Walk for cooldown
(5 min)

3925 Tuesday 11/12/2024

A
Shoulder Warmup

2-3 rds
With a pvc or empty barbell
10 muscle snatches
run 1 lap
10 behind the neck snatch grip push press
run 1 lap
10 overhead lunges
run 1 lap
(15 min)

B
Snatch Balance
4x3

Squat Snatch
4x3
(15 min)

C
9-7-5
Squat snatches (135/95lb)
Ring muscle-ups
400m run
*16 min timecap

3924 Monday 11/11/2024

“If you want something you’ve never had, you must be willing to do something you’ve never done.”

— THOMAS JEFFERSON

A
Coach led warmup
(15 min)

B
Back Squats
1x1 70%
1x1 77.5%
4x3 82.5%
1x3+ 82.5%
(20 min)

C
With a partner, shared burden for max reps
3 min squat clean thrusters (75/55lb)
2 min DB renegade rows (50/35lb)
1 min P1: DB woman-makers, P2 burpees
1 min P1: burpees, P2: DB woman-makers
2 min DB renegade rows
3 min squat clean thrusters
*1 woman maker = Push Up + Row R + Row L + Devils Press
**In the middle 1 minute sections, for the first minute P1 does woman makers and P2 does burpees, in the next minute switch
(12 min)

3923 Saturday 11/9/2024

A
400 meter run
10 KB RDL per leg
400 meter row
15 KB Russian swing
200 meter ski
20 barbell deadlift (95/65)

B
20 min EMOM
1 Deadlift

C
20 min AMRAP
“Assistant to the Regional Manager”
1 lap run each, alternating
2-4-6-8-10…
Synchro alternating DB snatch 50/35
Synchro Double DB box step overs 20”, 50’s/35’s

*Flow:
P1 runs a lap, then p2 runs a lap. Once both partners run a lap - continue to 2 synchro snatches and 2 synchro step overs. 1 lap each then 4 snatches 4 box step overs. Continue for 20 minutes.

3922 Friday 11/8/2024

A
Coach Led Warmup
(10 min)

B
12 min EMOM
Min 1: 15-20 Double Unders
Min 2: Ride for cal
Min 3: Plank

C
100-75-50-25
Double-unders
10-15-20-25
Thrusters (115/75lb)
Jumping lunges
*15 min timecap

D
Cooldown Ride
(5 min)

3921 Thursday 11/7/2024

A
2 rds
3 min cardio of choice
10 90/90 Hip Rotations, ea
10 Hollow Rocks
1 min front rack PVC stretch
10 banded good mornings
:30 sec bottom of the squat with PVC in front rack
(15 min)

B
Hang Power Cleans
*Work up to heavy set of:
3 hang power cleans
2 hang squat cleans
1 front squats
(15 min)

C
AMRAP 9 min
3 hang power cleans (185/125lb)
2 hang squat cleans
1 front squats
9 T2B

D
100 straight leg ab mat situps for time
(5 min)

3920 Wednesday 11/6/2024

A
Coach Led Warmup
(10 min)

B
Strict Press
1x1 70%
1x1 77.5%
4x3 82.5%
1x3+ 82.5%
(20 min)

C
Buy in:
5 min bike cals
Then straight into: 10 min AMRAP
10 box jump overs (24/20in)
10 back squats (95/65lb)
*Score is reps + cals

D
3 rounds
max strict pullups
rest 1:30 between rounds

3919 Tuesday 11/5/2024

A
250m row
10 Inchworms + push-up
40 double unders
10 burpees
250m row
10 single DB strict presses, ea
40 double unders
10 DB snatch, ea

Snatch Prep
(15 min)

B
Power Snatches
5-5-5-5-5
(20 min)

C
5 min AMRAP
Sandbag or Dball ground to shoulder

D
3 rds
10-15 barbell curls
Max banded triceps pushdowns
(5 min)

3918 Monday 11/4/2024

Thanks to everyone who came and worked out together Saturday! We’ll do it again Dec 7!

A
3 min row or ride
then
2 rounds
:30 pigeon hold, each leg
10 banded monster walk
15 goblet squats
(10 min)

B
Back Squats
6x3 75%
1x3+ 75%
(20 min)

C
Tabata air squats
Rest 1 minute

Tabata pull-ups
Rest 1 minute

Tabata push-ups
Rest 1 minute

Tabata sit-ups
(19 min)

3917 Saturday 11/2/2024

COMMUNITY WORKOUT TODAY! Come do the WOD with your coaches and other members of the 307. Part C will begin at 9am.

A
10 min EMOM
Min 1: 10/8 cal ride
Min 2: 5/5 sa db push press
Min 3: 1 lap run
Min 4: 8 sa db devils press
Min 5: 10/8 cal row

B
4x6 DB snatch
*3 per arm. Heavy, should not be touch and go.

C
“The Dude”
5 Rounds for time
10 synchro kb deadlifts 2/1.5
80 DU shared
10 synchro kb deadlifts
40/30 cal row shared
10 synchro kb deadlifts
20 heavy ping pong wall balls 30/20

*Ping Pong: stand on both sides of a pull up bar facing each other, p1 squats and tosses the ball over the bar to partner. Continue back and forth for 20 reps. Each toss is 1 rep. 5 burpee penalty to each if ball hits the bar.

3916 Friday 11/1/2024

A
2 rds
20 Good Mornings
15 Push ups
10 Jumping Lunges, ea

3 min EMOM
5 unbroken clean and jerks
(10 min)

B
Clean & jerks
15-12-9
*Even a re-grip off the floor is a foul. No dumping.
Use same load for each set.
Rest as needed between sets.
(15 min)

C
With a Partner

At 0:00 and every 3 min, run 1 lap together

100 KB Thrusters (1.5/1)
80 burpee Box get Overs
60 T2B
*Shared burden
*24 min timecap

3915 Thursday 10/31/2024

A
Coach Led Warmup
(10 min)

B
Turkish Getups
10-8-6-4-2
*Total reps, split evenly between arms. Increase in weight.
(15 min)

C
The Lucky 13 Pumpkin Partner WOD
24 min AMRAP
13 pumpkin deadlifts
13 lunges with pumpkin OH
13 pumpkin goblet squats
13 pumpkin wall balls
13 pumpkin squat cleans
13 pumpkin partner sit-up throws
1 Lap pumpkin carry - share with partner
Switch every movement. So P1 does 1 movement, P2 does the next
Both do the last two movements together
*Use a MB since don't have a pumpkin

3914 Wednesday 10/30/2024

A
Use a moderately light DB
Spend :30-45 sec at each station:
Jumping Jacks
Plank Scap Pushups
High knees in place
DB Bent Over Rows

Double Unders
Shoulder Taps
Butt Kickers in place
DB Upright Rows

Double Unders
DB Floor Press
Run 1 lap
(10 min)

B
Strict Press
6x3 75%
1x3+ 75%
(20 min)

C
Complete, in any order, split up however you'd like:
10 rope climbs
100 push-ups
100 double-unders
800m run
*20 min timecap

3913 Tuesday 10/29/2024

A
3 Rounds
Ride 20/15 Cal
4 box jumps landing tall
8 KB Goblet squat + 4 steps duck walk
10 jumping lunges
20 banded good mornings
(15 min)

B
Front squats
3-3-3-3-3
(20 min)

C
400m farmers carry (50/35lb)
40 DB front squats
(5 min)

D
Coach led cooldown and mobility
(5 min)

3912 Monday 10/28/2024

A
Run 2 Laps
20 banded pull aparts
:30 foam roller thorasic stretch
1 min in bottom of squat
then
2 rds with bare bar
3 good mornings + 3 OH squats + 3 power snatches
2 rds
3 deadlifts + 3 hang muscle snatch+ 3 behind the neck press
(10 min)

B
Snatch Balance
5x3
(15 min)

C
4 rounds
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
Rest 3 minutes
*Scale by reducing the number of reps of each movement by 10
*25 min timecap

3911 Saturday 10/26/2024

A
30/25 cal ride
Into
2 rounds
5/5 kb bottoms up press
10 pushups
5/5 kb windmill
:30 handstand hold
10 Russian swings

B
15 min EMOM
Min 1: 5 barbell bench press
Min 2: 5-10 hspu
Min 3: 5/5 Single arm db bench press

C
“TD”
21 min AMRAP
With a partner

Partner 1:
12 Shoulder to overhead (135/95)
9 power cleans
6 deadlifts

Partner 2:
1 lap run outside lane

-Switch-

3910 Friday 10/25/2024

A
3 min cardio of choice
2 rounds
10 pvc passthrus
10 leg over scorpion stretch
10 squat jumps
5 inverted burpees
(15 min)

B
Power snatches
4-4-4-4-4
(20 min)

C
With a partner

15 min AMRAP

At 0:00 and every 3 min, each partner does 25' hs walk, can be at the same time

2-4-6-8-10-2-4-6-8-10-2-4...
KB Thrusters (1.5/1)
Box Jump Overs

*P1 does 2 thrusters, P2 does 2 thrusters, then 2 BJO each , then 4 thrusters each etc