2022-11-29 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. 5 rounds, not for time
{
5 deadlift, 3131 tempo (95, 135, 165, 185, 185) 
10s HSHold
}

B. 28min EMOM
{
Min 1: 5 Deadlift 185 (Rx was 225#)
Min 2: 5 strict HSPU (this was Rx+ option. Rx was 2 wallwalks)
Min 3: 30 DU
Min 4: 20 situp (Rx+ option. Rx was 1 min rest)
}

2022-11-28 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. Work to a heavy version of this complex:
{
Hang High Pull
Hang Power Clean
Front Squat
Squat Clean
}
2x45, 2x75, 2x95, 2x115, 2x135, 2x155

B. Continue working to a heavy Hang Squat Clean
2x165, 1x175, 2x185 (messy clean, no squat)

C. For time*
{
5 block run buy-in, then
3-6-9 of
{
Hang Squat Clean
Burpee; 
}
time: 6:39

2022-11-27 WoD

WARM
750m row
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w above)
5x2 strict Deficit HSPU (2" deficit)

C. (Superset w above)
5x3 ring Pullups

2022-11-26 WoD

 A. 5k run. (not timed - runkeeper wasn't working). Moderate pace

2022-11-25 WoD

 A. Run 3.5K. Not timed. Moderate pace.

2022-11-24 WoD

WARM
400m run
2 block run
std warmup
several of each of movements below

MAIN

A. "12 Days of VC" (done like the song, 1, then 2,1, then 3,2,1...)
{
1 Squat Clean Thruster 115# (Rx was 155#)
2 Ring Dip
3 Box Jump 24"
4 Front Rack BB Lunge 115#
5 Strict HSPU (this is the Rx+. Rx was DB Press)
6 Deadlift 115#
7 T2B
8 Pullup
9 KBS 53#
10 Burpees
11 Back Squat 115# (Rx was 155#)
12 Cal Row
}
total reps = 374 reps

2022-11-23 WoD

WARM
400m run
std warmup

MAIN

A. Activation: 3 rounds
{
1 min row (legs only 1st round, legs/hips 2nd round, full 3rd round)
30s DU practice
30s Hollow Hold
}

B. "The Ghost": 6 rounds, each for max reps, full effort
{
Min 1: Row for cals
Min 2: Burpees
Min 3: DUs
Min 4: Rest
}
R1: 14/14/60 = 88
R2: 13/13/50 = 76
R3: 15/13/60 = 88
R4: 15/13/58 = 86
R5: 14/13/60 = 87
R6: 15/13/63 = 91

Total: 516 reps

2022-11-22 WoD

WARM
400m run
250m row
std warmup

MAIN

A. 12 min AMRAP
{
12 KBS
12 Goblet Squat
6/side KB PushPress
}
9 rounds + 3 KBS = 336 reps

B. 3 Rounds, not for time
{
50' farmer carry 2x53#
8 ring bodysaws
30s/side side plank
}

2022-11-20 WoD

WARM
std warmup
500m row

MAIN

A. Work to a heavy CJ (PowerClean, PushJerk)
{
5x45, 5x75, 3x95, 3x115, 3x135, 3x155, 2x165
}

B. (Superset w above) 6 rounds:
1 HSHold

C. (Superset w above) 6 rounds:
Rounds 1-4: 3 Ring Pullup
Rounds 5-6: 1 StrictMU (Failed one, got one)

2022-11-19 WoD

 Saturday partner wod that I did alone to try to push myself a bit

WARM
400m run
std warmup
3 rounds
{
1 block run
5/side DBPushPress 25#
8 box stepups
}

MAIN

A. 22min AMRAP
{
1 block run
25 abmat situps
60 (30/side) DB Pushpress 40#
40 box stepups
30 burpees
}
2 rounds + 1run + 25situp + 60 DBPushpress + 14 box stepups
= 462 reps

2022-11-18 WoD

WARM
400m run
2 rounds
{
1 min row
10 ring rows
10 good mornings
3 inchworms
}
Clean drills

MAIN

A. Several rounds of complex below, building weight to medium weight
{
Clean 1st pull
Clean 2nd pull
Squat Clean
}
2x75, 2x95, 2x115

B. Continue to build to a heavy squat clean
2x135, 1x155, 1x165

C. 8 min emom
1 Squat Clean (did them all at 155)

2 min rest, then

D. For time: 5-10-15-10-5-10-15-10-5 (85 reps)
{
Power Clean 95#
RingMU (1-2-3-2-1-2-3-2-1 = 17reps) Rx was pullups at above scheme, rx was MU at more reps
}
time: 23:59 (13:59 from the 10 min mark)

2022-11-17 WoD

WARM
400m run
std warmup

MAIN

A. Back Squat (we just did ORM attempt, so I opted for:)
50 rep Back Squat, unbroken, 95#

B. 3 rounds, not for time
{
8/side One Arm DB Bench press 35#
8/side banded DB Fly's (band + 2x10# DB)
}

C. 3 rounds, not for time
{
5 strict Chinups w 3sec pause at top
3 ring dips w 3 sec pause at top
3/side jumping bulgarian squat
6/side DB Row 35#
}

2022-11-16 WoD

WARM
400m run
3 rounds:
{
5 hanging shrugs
5 kip swings
5 good mornings w 45" bar
10 SU
}

MAIN

A. Work to a a heavy 5-rep max Deadlift, then scale down to a single rep while increasing weight
{
5x95, 5x135, 5x185, 5x205
4x225, 3x245, 2x265, 1x285
}

B. 7 rounds, for time.
{
5 block run buy-in (3:30)
7 Deadlift 185#
7 T2B
7 DU
}
time: 13:30 (10 min for the 7 rounds, plus the run at 3:30)

2022-11-15 WoD

WARM
400m run
std warmup
2 rounds
{
10 KBS 35#
10 Goblet Squat 35#
}

MAIN

A. Back Squat cycle - work to 1RM
{
5x45, 5x95, 8x135, 6x135, 6x155, 4x155, 
4x175, 3x205, 2x235, 1x265
}

B. 12 min AMRAP
{
6 box jump 24"
9 Thruster 95#
12 Burpee bar jump
}
4 rounds + 6 box jumps

2022-11-14 WoD

WARM
400m run
4 rounds
{
1 min Airdyne
10 ring rows
3 inchworms
5 pushups
}
DB Snatch drills
pullup drills

MAIN

A. 4 rounds, each for time, 2-3min b/t
{
2 block run
20 alternating DB Snatch 35# (Rx was 50#)
15 pushups
10 pullups
}
times: 3:35, 3:55, 4:06, 3:50 

2022-11-13 WoD

 //went in Sunday just to do some skill work and move the barbell around

WARM
400m run
50 AirSquats
Clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
3x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w above)
6x1 HSHold

C. (Superset w above)
3x2 C2B Pullups
3x2 BarMU

2022-11-12 WoD

WARM
800m row
std warmup
thrusters:
5x45, 5x75, 5x95, 5x95
2x5 T2B

MAIN

A. Partner workout, 20min AMRAP
{
20 T2B (each)
20 Thruster 95# (2x5 each)
3 block run
}
3 rounds + 35 (20 T2B + 15 thruster)

2022-11-11 WoD

 WARM
400m run
std warmup

MAIN

A. Activation. 4 rounds, not for time
{
6/side One Arm KBS 36#
1 chinup scap pull, 1 half-way chinup, 1 strict chinup
20 DU
}

B. 10 rounds for time
{
15 KBS 53#
3 strict chinups
30 DU
}
time: 11:33

2022-11-10 WoD

 //quick hotel workout while travelling, just to get *something* done.

A. 10,9,8...1 of
{
Pushup
Situp
AirSquat
}

2022-11-08 WoD

 WARM
400m run
3 min Airdyne
std warmup

MAIN

A. BackSquat deload week: 5x40%, 5x50%, 3x60%, then back down again. x1xx tempo (1s at bottom) for first 2 reps on each
5x135, 5x155, 3x175, 3x175, 5x155, 5x135

B. Ankle and hip mobility work between sets in A.

C. 10,9,8....3,2,1 of
{
DB FrontSquat 2x25#
Burpee bar jump (over DB)
}
time: 7:10

2022-11-07 WoD

 WARM
400m run
std warmup
snatch drills

MAIN

A. 3 rounds, not for time
{
snatch high pull 45#
hang muscle snatch 45#
Power snatch 45#
10 banded lat pulldowns
}

B. Work to a heavy 3-rep Hang Power Snatch
3x45, 3x65, 3x75, 3x85, 3x95, 2x105

C. 11min AMRAP
{
8 Hang Power Snatch 75#
6 strict pullup
}
6 rounds + 2 snatches

2022-11-06 WoD

 //sunday gym work. Did heavy CJ's yesterday so did the same but not as heavy. Deficit HSPU work

WARM
500m row
light stretching
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk CJ
3x95, 3x115, 3x135, 3x155, 2x165, 1x175 (failed)

B. Work to highest deficit strict HSPU possible
3x2 HSPU (no deficit)
3x2 Deficit HSPU (2", 3", 4")
2x1 Deficit HSPU (5", 6")

C. Row 500m

2022-11-05 WoD

WARM
400m run
3 min row
std warmup
several of movements below
clean drills

MAIN

A. work to a heavy of complex below
{
Power Clean
Front Squat
S2O (PushJerk)
}
5x45, 2x95, 2x115, 2x135, 2x155, 1x165, 1x175, 1x185, 1x195 (PC, FS, failed jerk)

B. "Filthy Fitty" (not filthy fifty) 22min amrap, w partner (though I did it solo). Finish each 50 before moving to next movement
{
50 cal row
50 pullup
50 pushup
50 box jump over
}
1 full round + 50cal row, 50 pullup, 25 pushup. 325 reps total.

2022-11-04 WoD

 WARM
400m run
mobility work
std warmup

MAIN

A. 100 wallball for time.
every break: 7 burpees + 7 T2B

Time: 8:04 
(did 33, 27, 21, 19, with 3 sets of 7+7)

B. 3 rounds, not for time
{
30s plank hold
10 banded tricep extension
}

2022-11-03 WoD

WARM
400m run
1 min row
std warmup
tabata bar hang (4 sets at 10s, 2 sets at 15s, 2 sets at 20s)

MAIN

A. 5 rounds not for time
5/leg forward-backward bodyweight lunge (which is basically 10 lunges per leg)

B. 3 rounds, not for time
{
3/side one-arm pullup (assisted)
8/side one-arm DB Bench 40#
}

C. 3 rounds, not for time
{
40' sled push (fast)
20s weighted static ring hold 35#
}

2022-11-02 WoD

WARM
400m run
2 min Airdyne
std warmup

MAIN

A. 3 rounds, not for time
{
3 deadlifts (95, 135, 185)
1 wall walk with 10s HSHold at top
20 DU
}

B. Work to a heavy 2-rep DL
2x 225, 2x245, 2x265, 1x285

C. 20 min EMOM
{
min 1: 3 DL 225#
min 2: 3 wall walks
min 3: 30 DU
min 4: 20 situps
}

2022-11-01 WoD

WARM
400m run
1 mile AirDyne
std warmup

MAIN

A. BackSquat progression
warm: 10x45, 5x135, 5x155, 5x175 (mobility work between sets)
main: 5x195, 3x225, 1x245

B. For time: 
{
21/15/9 Front Squat 95# (Rx option. Rx+ was 135#
7/5/3 RingMU (Rx+ option. Rx was 21/15/9 pullup)
}
time: 6:15