Nov. 30

“Nancy”

5 rounds for time of:

Run 400m
15 Overhead Squats, 95/65 pounds

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Nov. 29

5 Rounds

15 X 95 lb Jerk
15 Hand release pushups
15 Box Jumps (18″) (it’s supposed to be double unders so do those if you want)

Cooldown: 3 rounds of 30 sec plank holds, Right, Center, Left

Stretch with any extra time

Nov. 28

Back Squat 3X5
Shoulder Press 3X5

3X15 GHDs
3X max rep pullups

10-15 Turkish getups on each side @ ~25% bodyweight. (10 if you start getting to failure, 15 if you can keep solid form)

Nov. 21

3X5 Back Squat
3X5 Shoulder Press

3X8 RDLs (work on form, don’t go to failure)

3X Max Dips
3X15 GHDs
Accumulate 1:00 of L-sit in as few sets as possible

Nov. 18

Team Sprint Murph

Teams of two for a modified Murph

Only one partner working/running at a time.

Each partner must run 3/4 mile to start, split into 1/4 mile increments. 1st partner runs 1 lap, then the next guy runs a lap, until each has done 3 laps. (You get to rest between laps so run hard.)

Then as a team you much complete 100 pullups, 200 pushups, 300 squats. You can do these in any order but once you start an exercise you MUST do all reps of that exercise (i.e. if you start with squats you and your partner must do 300 squats before you move to pullups or pushups)

End with each partner running 3/4 mile with only one partner running at a time.

Nov. 17

3X5 Front Squat
3X5 Deadlift
3X5 Bench press

3 X max dips (up to 15)
3 X max back extensions (up to 15, add weight if necessary)

3 X max GHDs (up to 15)

Nov. 14

“White”

Five rounds for time of:
15′ Rope climb, 3 ascents (15 full range pullups)
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Looks like today is going to be a perfect track day, so we are gonna start the week with a Hero WOD. Strength tomorrow.

Nov. 10

3X5 Front Squat (Up 10 lbs from last week)
3X5 Bench Press (up 5 or 10 lbs from last week)
3X5 Deadlift (up 10 lbs from last week)

3X max HSPUs (stop at 15 if you can do that many)
3X max Back extensions (if you got 15 last week add weight this week and try to get 15 each round again)
3X 15 good mornings (choose a weight that you could do 20 with and just do 15)

Nov. 9

Looks like it might rain or it might not.

Here’s what I was thinking for running if the weather was ok.
3X1200m with 1-2 times rest. Once the last guy finishes, the clock starts for rest and everyone rests 1X the time it took the last guy to finish. Then everyone starts again together.

If it is going to rain I am not going to program anything for the gym. We have front squat, deadlift, and bench tomorrow so it’s an open day to do whatever you want to do, knowing what we have tomorrow and depending on how you feel.

Nov. 8

5 Rounds for time

15 Hang Squat Cleans (or Hang power cleans if your knees are sore) @ 135
30 Pushups

Cool down: Hamstring and calf stretching

Nov. 7

3X5 Back Squat (up 10 lbs from last week)
3X5 Shoulder Press (up 5 lbs from last week)

3X15 GHDs (weighted if you got 15 each round last time)
3X max dips
3X max rep strict pullups (change grips around)

Nov. 4

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises

Nov. 3

3X5 Front Squat
3X5 Bench Press
3X5 Deadlift

*weights are same for all three sets, and since this is the first set of these lifts use ~60% of your 1 rep max

3X15 back extensions
3X15 toes to bar

Nov. 2

3 X max reps of HSPUs, scale as necessary

Run 5K or 5 Miles, whatever you feel like, and depending on how you feel. Today is a lighter day since we have strength work again tomorrow so listen to how your body feels.

Cool down: Stretch and mobility

Nov. 1

For time:
10 Thrusters, 135/95 pounds
15 Pull ups
400 meter run
20 Thrusters, 95/65 pounds
15 Pull ups
600 meter run
30 Thrusters, 45 pounds
15 Pull ups
800 meter run

This is probably gonna have to be done on treadmills, or you can sub rowing if you really want.  If you choose to row add 50 m to every 200 meters of run distance.

Scale as necessary