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

3909 Thursday 10/24/2024

A
Coach led warmup
(15 min)

B
5 min EMOM
3 OH squats @ 80%

Rest 2 min

5 min EMOM
5 OH squats @ 70%

Rest 2 min

5 min EMOM
7 OH squats @ 60%
(20 min)

C
4 rds
Row 250m, light to moderate
Row 250m, hard
(10 min)

D
100 straightleg abmat situps for time
(5 min)

3908 Wednesday 10/23/2024

A
Row 2 min
4x25' shuttle runs
1x25' broad jumps
1x25' bear crawl

10 plate good mornings
10 plate squats
10 plate ground to overhead

1x25' bear crawl
1x25' broad jumps
4x25' shuttle runs
(10 min)

B
12 min EMOM
3 Power Cleans

C
With a partner
4 rds each
P1: 1 min. ride
P2: 1 min. deadlifts (95/65lb)
Switch

4 rds each
P1: 1 min. row
P2: 1 min. push press
Switch

4 rds each
P1: 1 min. shuttle runs
P2: 1 min. Kb swings (53/35lb)
Switch
(24 min)

3907 Tuesday 10/22/2024

A
3 rds
4 rope pullups
5 pushups to down dog to up dog
6 good morning to squat
7 plank get up get downs (elbows to hands)
Ride 8 cal
(12 min)

B
16 min EMOM
Min 1: 8 Back Squats
Min 2: 1-2 Rope Climbs

C
20-14-8
Deficit HSPU
Alt. DB power snatches (70/50lb)
*12 min timecap

D
Coach led cooldown & mobility
(5 min)

3906 Monday 10/21/2024

A
Row 500m moderate

2 rds
Crab walk 50'
Backwards Crab walk 50'

Row 250m hard

Then
6 controlled wall walks
12 russian swings
12 clapping pushups
6 controlled ring rows

3 controlled wall walks
6 russian swings
6 clapping pushups
3 controlled ring rows
(15 min)

B
Bench Press
Work to heavy
(20 min)

C
Row 1k
100 russian swings (2/1.5)
*12 min timecap

D
3 Rounds
10 bicep curls
10 OH DB tricep extensions
(5 min)

3905 Saturday 10/19/2024

A
4 minutes on machine of choice

Into
20-15-10
Air squat
Kip swings
Plank shoulder taps

B
16 min EMOM
Min 1: T2B
Min 2: Pull-ups
Min 3: Hspu
Min 4: C2B
*Choose a number that you can maintain unbroken throughout for each movement

C
20 min AMRAP
With a partner
“Genu Valgum”
25’ synchro front rack lunges (95/65)
20 box jump overs (24/20), shared burden
25’ synchro back rack lunge (95/65)
20 shoulder to overhead (95/65), shared burden
25’ synchro overhead lunge (95/65)
20 alternating shoulder sandbag thruster (100/75), shared burden
*At 10 minutes do 30 sandbag cleans (100/75), shared burden

3904 Friday 10/18/2024

A
1 lap run
10 kb bent over rows, each
1 lap run
10 kb deadlifts
1 lap run
10 pushups
1 lap run
10 scap pullups
(10 min)

B
16 min EMOM
2 Turkish Getups
*Same arm each set. Alternate arms every min.

C
On a 4 min clock, perform:

16 ring muscle-ups
With remaining time, perform:
AMRAP: Alternating single arm devils press (50/35)

On a 3 min clock, perform:
12 ring muscle-ups
With remaining time, perform:
AMRAP: Alternating single arm devils press (50/35)

On a 2 min clock, perform:
9 ring muscle-ups
With remaining time, perform:
AMRAP: Alternating single arm devils press (50/35)
(9 min)

D
Coach led mobility
(5 min)

3903 Thursday 10/17/2024

A
2 min ride
30 single unders
10 leg swings front to back
30 single unders - fast jump
10 bootstrap squats
30 double unders or attempts
10 good mornings to squat
(10 min)

B
Good Mornings
5x5
(15 min)

C
With a Partner:
10 rounds - each

P1: 30 sec double-unders
P2: rest
-Switch-

P1: 30 sec back squats (135/95lb)
P2: rest
-Switch-
(20 min)

3902 Wednesday 10/16/2024

A
2 rds
Crab walk 50'
Backwards Crab walk 50'

Then
10 pushups
5 burpees
10 pushups with a twist
5 burpees with tuck jump
10 clapping pushups
5 burpees with a cossack squat on each side

Then
Accumulate 30 sec of each:
Superman
Hollow rocks
(10 min)

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

C
0-3 min: perform 30 bar facing burpees

3-6 min: perform 40 barbell cossack squats (65/45lb)

6-9 min: perform 2 min L-sit

9+ min: perform, 3 rounds:

10 burpee over-the-barbell
10 BB cossack squats
accumulate 2 min in L-sit
(15 min)

3901 Tuesday 10/15/2024

A
3 min Cardio of choice

4 rds
:15 sec Mountain Climbers, :15 sec rest
:15 sec Handstand hold, :15 sec rest

Then,
2 Turkish Getups on each side
(10 min)

B
Split jerks
5-5-3-3-1-1
(25 min)

C
3 min Tabata (20/10 sec)
Empty Barbell Strict Presses

3 min Tabata (20/10 sec)
Deadbugs

D
3 Rounds
10 bird dog rows each arm
10 reverse flys

3900 Monday 10/14/2024

A
Coach led warmup
(10 min)

B
Back Squat Jumps
4x5
*These should be light enough that you can move quickly and control the bar on your back.
(10 min)

C
Shared burden with a partner
20 deadlifts (275/185lb)
Run 400m
20 KB swings (70/53lb)
Run 400m
20 overhead squats (115/75lb)
Run 400m
20 burpees
Run 400m
20 chest-to-bar pull-ups
Run 400m
20 box jump overs (24/20)
Run 400m
20 DB squat cleans (40/25lb)
Run 400m
*Partners run together
*25 min timecap

3899 Saturday 10/12/2024

A
2 minute ride

Into
20 prone Superman extensions
20 hollow rock
20 walking lunge
20 wallball squats

B
4 sets
100’ barbell zerchers carry
(Rack length x2 = 100')

C
“20 Minute Abs”

20 minute amrap
P1:
8 T2b
8 burpee box get over (24/20)

P2:
15/12 cal row

*at 10 minutes reverse order to:
8 burpee box get overs
8 T2B

P1 does T2b and burpees while p2 is rowing. Switch when both partners are done with their work. At the 10 minute mark reverse order to burpees first then T2b.