Warm Up
Coach's Team/Partner Warm Up
+
Booty Bands
+
Empty Bar Warm Up 

Mobility
Squat Hold 1-2min

WOD
Teams of 3
AMRAP 7
50 Back Squats (155/105) or (115/80)
50 Back Squats (185/125) or (135/85)
Max Back Squats (225/145) or (155/105)

Rest 3 min

AMRAP 7
50 Bench Press (135/85) or (75/55)
50 Bench Press (155/105) or (95/65)
Max Bench Press (185/125) or (105/75)

Rest 3 min

AMRAP 7
50 Deadlift (185/125) or (135/85)
50 Deadlift (225/145) or (155/105)
Max Deadlifts (275/175) or (185/125)

*Score is total reps completed!

Warm Up
Partner row 1600m split every 200m at medium pace
+
3 rounds
10 CrossOver Symmetry
10 Push Up to Down Dog
5/5 Wrist Rocks
+
Empty BB Warm Up

Mobility
Front Rack Stretch

Strength
Strict Shoulder Press 4-3-2-1

WOD
AMRAP 16
2 Rope Climbs
400m Row
8 Alternating DB Snatch 60/45 or 50/35
*The DB snatch should be a weight heavier than you are normally used to. 4 reps each arm

Warm Up
3 rounds
10 Cal AB
20 Hamstring Pulses
10/10 Leg Swings
+
Movement Prep for WOD

WOD
5 Rounds
AMRAP 4
30/20 Cal Bike
25 KBS 53/35
Max Shuttle Runs
Rest 4 minutes

Warm Up
3 min AB
+
5/5 single leg BW toe touch
:20 Star Plank
15 Russian KBS
+
Booty Bands
+
Empty BB Warm up

Mobility
Squat Hold
Front Rack Stretch

Strength
Build to a heavy "The Big Complex"
3 Power Clean
3 Front Squat
3 Shoulder to Overhead
*Must do all 9 reps with out letting go of the bar

WOD
3RFT
3 rounds of "The Big Complex" 135/95 or 95/65
15 T2B
​

Warm Up
:30 Row Easy
:30 Active Spiderman
:30 Plate Hops

:30 Row Medium
:30 Active Sampson
:30 Plate Hops

:30 Row Fat
:30 Push up to down dog
:30 Plate Hops
+
Empty BB Warm Up

Mobility
Banded Lat Stretch
Chest Stretch

WOD
5 rounds for MAX reps
1:00 Burpee Box Jump 24/20
1:00 Hang Power Snatch 95/65 or 75/55
1:00 Cal Row
1:00 Rest

Warm Up
EMOMX10
175/150m Row
+
3 rounds
30 single unders
15 PVC Hinges
10 Air Squats
+
Empty BB Warm Up

Mobility
Pigeon Pose

Strength
Deadlift to a heavy 6,4,2
*Get heavier on every set, refer back to Monday Nov 5th

WOD
AMRAP 15
60 DU/ 90 Singles
30 Wall Ball 20/14 14/10
15 Deadlifts 225/155 155/105

Warm Up
Coach's Partner Warm Up

Mobility
Couch Stretch
+
Hamstring Pulses on Plate

WOD
Teams of 2 (30min Cap)
2RFT
200m Run (Together) *3 Laps in the gym or 200m run outside
100 DB Snatch 50/35 or 35/25
200m Run (Together)
100 Burpee Box Jumps 24/20
200m Run (Together)
100 Thrusters 95/65 or 65/45

Warm Up
3 min AB
+
3 rounds at casual pace
10 Alt Step Ups
8 Slow Goblet Squat
6 Strict Knees to elbow
+
Empty BB Warm Up

Mobility
Front Rack Stretch

Strength
Front Squat to heavy single
*Must pause 3 seconds in the bottom

WOD
3RFT
30/21 Cal Row
30 KBS 53/35
30 Front Squats 95/65

AMRAP Turkey

Warm Up
3 sets
2 Lap Run
30 second side plank each side
30 second scap slides on the wall *maintain low back against the wall
5 Push Up to Down dog
+
Empty BB Warm Up

Mobility
Coach's Shoulder Mobility

Strength
Push Jerk 5x2

WOD
6RFT
8 Power Clean 95/65
8 T2B
8 Push Jerk 95/65