Friday November 21st

Warmup:  JunkYardDogg, 10 Inchworms, 20 H.R. Pushups, 25 Squats, 25 Situps, 20 Tin Soldiers, 2 min T-Spine Smash

PreWOD:  Push Press – Every 2 Min for 10 Minutes

6 @ 65%

4 @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

10 @ 55%

WOD:  For time…

5-4-3-2-1 Wall Walks

20 Front Rack Lunges (95/65) and 5 C2B Pullups after each round

PostWOD:  Mandatory Mobility

Toe Re-animators

Anterior Hip Smash w/LAX Ball

“I learned that courage was not the absence of fear, but the triumph over it.  The brave man is not he who does not feel afraid, but he who conquers that fear.” ~ Nelson Mandela

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Thursday November 20th

Warmup:  25 Prisoner Squats, 25 Pushups, 25 Mtn Climbers, 25 Jumping Jacks, 25 Burpees, Samson Stretch, Highlands Stretch

PreWOD:  Every 90 seconds (8 sets total)

1 Clean Pull from ground

1 Clean

1 Front Squat

Go as heavy as possible


8 Cleans (115/75)

24 Doubleunders

16 Box Jumps

PostWOD:  Ideal Stretch (hold 2 min a side), Calf Stretch, Couch Stretch

“I think the thing about it was that I was always willing to work; I was not the fastest or biggest player but I was determined to be the best football player I could be on the football field and I think I was able to accomplish that through hard work.” ~ Jerry Rice


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Wednesday November 19th

Warmup:  Run 2 min followed by Group 8


Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

WOD:  For Time…


Deadlifts (185/145)

DB Push Press (30/20)

PostWOD:  5X5 Windshield Wipers

“Once you have commitment, you need the discipline and hard work to get you there.” ~ Haile Gebrselassie


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Tuesday November 18th

Warmup:  2 Rounds of McLain (see whiteboard near Plyoboxes)

PreWOD:  7 Rounds of Halting Clean DL + Power Clean + Hang Clean + Front Squat + Jerk.  Build to a heavy set.  Rest 2 min



10 Situps

15 squats

PostWOD:  Couch Stretch (2 min each leg)

3 min T-Spine Smash

“Winners embrace hard work.  They love the discipline of it, the trade-off they’re making to win.  Losers, on the other hand, see it as punishment.  And that’s the difference.” ~ Lou Holtz


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Monday November 17th

Warmup:  Run 2 minutes then:

5 rounds of 10 OHS, 10 Pushups, 10 Pass-thrus

PreWOD:  3-3-3-3-3 OHS

Focus on bracing sequence to maintain midline stability.


Row 500

15 Power Snatch (75/55)

10 Lateral Burpees over Barbell

PostWOD:  Mandatory Mobility

Couch Stretch – 2 min each leg

Medial Ankle Smash & Twist

“Living is a form of not being sure, not knowing whats next or how…We guess.  We may be wrong, but we take leap after leap in the dark.” ~ Agnes de Mille

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Friday November 14th

WarmUp:  Group 7

PreWOD:  Tabata Squats, rest 2 min, Tabata KBS (24/16)

Go for a score of 20 on squats with perfect form.  Be sure to record your scores.


Minute 1 – Row 12 Calories or 45 Seconds, whichever is longer (not to exceed 45 Seconds)

Minute 2 – 10 DoubleUnders, 10 Triangle Pushups

Minute 3 – 5 T2B, 8 Box Jumpovers

P0stWOD:  Pick a mobility on a body part that has been neglected.

“What you do in the gym makes a difference in your life.  All of this?  The sweat and the iron and the rope burns and the bruises?  They have changed who you are.  Fear and anxiety have a way of making us forget our strengths.  So remember this:  You are no longer afraid of a barbell, a pull-up rack, a sled, or a kettle bell, so why would you still be afraid of your boss, your family, a bully, a neighbor?  You make incredible things happen in the gym.  But you need to carry those lessons outside the box.  When you think you can’t possibly chase your dream, you must remind yourself that you can run.  When you feel afraid to speak in front of a crowd, you must remind yourself that you have lifted heavier weights than your anxiety.  When you think a step outside your comfort zone – asking for a raise, standing up to your siblings, starting your own business – is too big, remember there was once a time when you thought you couldn’t do a box jump.  In every workout, you push yourself beyond what you thought you were capable of.  You must allow yourself to do the same outside the box.  The lessons you learn inside these four walls matter.  They haven’t just made you a better athlete.  They have made you a different person.  The people you workout with have seen you at your best.  Cast off your fear and let the rest of the world see you that way, too.” ~ Eleanor Brown

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