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Ashley B

Sat Nov 11

Warm Up-
Review Movement w/ empty bar & warm up/set up for WOD


WOD-
Teams of 2:
For Time 

100m Buddy Carry (Mod: Farmers Carry 55/35)
Fran
100m Buddy Carry
Elizabeth
100m Buddy Carry
Isabel
100m Buddy Carry
Grace
100m Buddy Carry
Diane
100m Buddy Carry
Karen
100m Buddy Carry

Indv:
100m Farmers or D-Ball Carry
1/2 reps of Girls WODs




Fran:
21-15-9 (Indv: 11-8-5)
Thrusters 95/65
Pull Ups

Elizabeth:
21-15-9 (Indv: 11-8-5)
Squat Clean 135/95
Ring Dips

Isabel:
30 (Indv: 15)
Squat Snatch 135/95

Grace:
30 (Indv: 15)
Power Clean & Jerk 135/95

Diane:
21-15-9 (Indv: 11-8-5)
Deadlift 225/155
HSPU (Push Ups x2)

Karen:
150 (Indv: 75)
Wall Ball 20/14 to 10ft



Ashley B

Friday Nov 10

Warm Up/Midline (20min cap)
3 Rounds:
40 GHD Sit Up or Anchored Weighted Sit Ups
20 Back Ext or Good Mornings 45/35
Accumulate 1:00 L-Sit (Paralettes, Rings, Floor)

WOD (25min)
5 Rounds on the 5:00-
45 Lateral Barbell Jumps
10 Burpee Pull Ups (Mod: Burpee + Jumping Pull Up)
9 Deadlift (Rx 135/95 +165/115 -115/80)
6 Hang Power Clean
3 Overhead Squats (Mod: Thruster)

Ashley B

Thursday Nov 9

Warm Up-
As Group: 3 Rounds
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
100m Run


Pick 1

Strength/Bar Conditioning-
*3min to get to starting weight*

3min AYCE 155/105
9 Power Cleans
9 Front Squats
9 Push Jerks
AYCE Squat Clean Thruster in remaining time

-3min REST-

3min AYCE 185/125
7 Power Cleans
7 Front Squats
7 Push Jerks
AYCE SCT in remaining time

-3min REST-

3min AYCE 205/145
5 Power Cleans
5 Front Squats
5 Push Jerks
AYCE SCT in remaining time

Endurance-
*3min to set up ropes/get thruster weight*

3min AYCE x 5 Rounds-
2 Rope Climbs/4 Pulls
20 Sit Ups
20 Dubs/FR
AYCE Squat Clean Thrusters 115/85 (Rx2 95/65)


WOD-
15min AYCE-
10 Deadlift 225/155 (Rx2 185/125)
150m Run
20 Wall Ball 20/14# to 10ft


Ashley B

Wednesday Nov 8

Warm Up-
Tabata (30sec rest btwn movements)
4x Sit Up w/ Hollow Hold
4x 5 Strict Pull Up w/ Chin Over Bar Hold (Mod- on rings)
4x Superman Pulses w/ weighted Superman Hold
4x BH Snatch grip PP w/ Pwr Snatch Catch Hold


WOD-
For Time (30min cap)
3 Rounds-
10 Ring Muscle Ups (Mod: 10 Hollow Body RR + 10 Dips w/ pause @ bottom )
50 Air Squats
10 Hang Power Snatch 135/95 (-115/75)

Ashley B

Tuesday Nov 7

Warm Up-
Str: Snatch Drills
End: 3x 5 Standing Inchworm Push Ups 10 Good Morning 15 Step Up

Pick 1

Strength-
3min- warm up to starting weight
Every 90sec x 10
1 Hang Squat Snatch + 1 Squat Snatch (Drop btwn reps)
Climb each rnd 

Endurance-
Pick 1 or 2 (Run, Bike, Row)
7min- Max Distance
-4min Rest-
7min- Max Distance

WOD-
15min AYCE:
30 Dubs/FR/60 Singles
15 Power Cleans 115/85 (+135/95 -95/65)
30 Dubs/FR/60 Singles
15 TTB

Ashley B

Monday Nov 6

Warm Up-
EMOM x 8
Odd-150m Run
Even- 30sec Hollow Hold + 10 Jumping Air Squats

WOD (27min)
7min AYCE:
3-6-9-12-15...
Thruster 95/65 (rx2 75/55)
Bar Facing Burpee

-3min Rest-

7min AYCE:
3-6-9-12-15...
Overhead Squat 115/85 (rx2 95/65)
Box Jumps 24/20

-3min Rest-

7min AYCE:
3-6-9-12-15...
Shoulders to OH 135/95 (Rx2 115/85)
Squat Jump Touch to Rig

Ashley B

Sat Nov 4

Warm Up-
Round Robin 
10-1
Burpees (low plank hold)
Step Ups (Handstand hold)


WOD:
25min AYCE:
100 Dubs/FR/200 singles
70 Russian Twist 20/14# MB
100m Farmers carry 55/35
60 Sit Up
100 Dubs/FR/200 singles
50 TTB  (Mod: MB V ups)
100m Farmers Carry
40 Weighted Sit Up (15/10# plate BH) or GHD

Ashley B

Friday Nov 3

Warm Up-
Review barbell movements & Drills

WOD-
Teams of 2-
On a running clock:

0:00- 10:00

Run 1 mile

10:00-20:00
3 Rounds
10 Power Snatch 135/95 Rx2(95/65)
10 Bar Muscle Ups (MOD: Strict Pull Ups)

20:00-30:00
3 Rounds
10 Thrusters 155/105 Rx2(115/75)
10 Burpee Box Jump Overs 30/24 Rx2(24/20)

30:00-40:00
3 Rounds
10 Power Clean & Jerks 185/125 Rx2(135/85)
10 Ring Muscle Ups (MOD: 10 RR + 10 RD)

**Rest until next time interval begins**


INDV:
Run 1 Mile-
3 Rounds of 6 reps

Ashley B

Thursday Nov 2

Warm Up-
Dynamic 
2 Rounds
25ft-
Lunges
Frankensteins
Bunny Hops
(5) Inch Worm Push Ups
Duck Walk

Pick 1

Strength-
Front Squat
5min to warm up/ get weight
EMOM
Min 1-4: 3 reps @ 80%
Min 5-8: 2 reps @ 85%
Min 9-12: 1 rep @ 90%

Endurance-
In teams of 2:
8min AYCE-
A: 15/10 cal Row
B: Holding Low Plank
-1min Rest-
8min AYCE-
A: 10 Box Jumps
B: Holding Hollow Hold

WOD-
For Time (15min cap)
5 Rounds:
21 Thrusters (45/35)
6-25ft Shuttle Sprints
9 Alternating DB Snatch 50/35

**IF you drop the empty barbell on the floor do 20 burpees***

Ashley B

Wednesday Nov 1st

Warm Up-
3 Rounds:
8 Press
8 Good Mornings
8 Deadlifts
then set up for WOD

WOD-
Bradshaw 
For Time (35min cap)
10 Rounds:
3 HSPU (Mod: 6 Push Ups)
6 Deadlifts 225/155
12 Pull Ups
24 Dubs/FR/48 singles

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