SATURDAY, 30 NOVEMBER 2019

AMRAP 14 Minutes

100 Double Unders
50 Overhead Squats 115/75lbs
100 Double Unders
40 Burpees to a 6″ Target
100 Double Unders
30 HSPU

WEDNESDAY, 27 NOVEMBER 219

Warm up 

3 rounds 

20 sec ring hold or 20 banded tricep pull downs 

8 burpees

10 empty barbell OH squats 

Strength 

Every 2 min for 12 min 

6 touch and go squat snatches 

** Looking for smooth reps. Build as you go

Met-con 

4 rounds 

8 BAR MU

10 squat snatches 95/65

** sub any type of pull up for bar mu

TUESDAY, 26 NOVEMBER 2019

Warm up 

3 rounds 

15 barbell good mornings 

12 Hand release push-ups 

9 strict pull-ups or kip swings 

Strength 

Strict press 

5x5 @60%

Met-con 

100 double unders

16 chest to bar 

5 cleans 205/135

16 chest to bar 

100 double unders

MONDAY, 25 NOVEMBER 2019

Warm up 

AMRAP 3 min 

Bar facing burpees

Rest 1 min 

AMRAP 3 min 

Cal row 

Rest 1 min 

AMRAP 4 min 

Wall balls 20/14 

Strength 

Find 1 RM deadlift 

Met-con 

4 rounds for time 

400 meter run 

20 GHD sit-ups or 20 ab mat sit-ups 

30 KB snatches 53/35 (15 each arm)

SATURDAY, 23 NOVEMBER 2019

McGhee

30 min AMRAP

5 deadlifts 275/ 185

13 push-ups 

9 box jumps 24/20 

FRIDAY, 22 NOVEMBER 2019

Warm-Up

3 rounds w empty barbell 

10 hang clean 

10 front squats 

10 presses 

10 deadlifts 

Strength 

Clean and jerk for max reps 

3 x 2 min 

Rd 1: 135/95

Rd 2: 155/115

Rd 3: 185/125

** Rest 2 min between rounds 

Met-con 

70 double unders  or 100 singles 

60 KB swings 53/35

50 KB hang cleans 53/25

40 KB goblet squats 53/35

20 KB lunges 53/35 

70 double unders  or 100 singles

THURSDAY, 21 NOVEMBER 2019

3 rounds 

100-meter row 

10 barbell thrusters 

10-inch worms 

Strength 

10 min EMOM

Odd: 15 wall balls 

Even: 10 bar facing burpees

Met-con 

12 min AMRAP

15 thrusters 75/55

12 Hand release pushups 

100 ft shuttle run 

rest 5 min 

3 rounds 

12 OHS 75/55

10 handstand push ups

WEDNESDAY, 20 NOVEMBER 2019

Warm up 

2 rounds 

200 meter run 

20 OHS with PVC

1 min squat hold 

Met-con 

8 min AMRAP 

8 burpee box jump overs 24/20

12/9 cal row

6 bar muscle ups 

rest 5 min 

Complete as many reps as possible in 8 min

30 hang clean 75/55

30 double unders

25 hang clean 75/55

25 double unders

20 hang cleans 75/55

20 double unders

15 hang cleans 75/55

15 double unders

TUESDAY, 19 NOVEMBER 2019

Warm up 

2 rounds 

12 KB goblet squats 

12 KB swings 

400 meter run or row 

Strength 

2 rounds 

Power snatch  (touch and go)

8-6-4-2

Met-con 

3 rounds 

Goal is to do each round unbroken. 

12 DL 95/65

9 Power cleans 

6 push press

9 power cleans 

12 deadlifts 

**rest until you can accomplish the round unbroken. 

MONDAY, 18 NOVEMBER 2019

Warm up 

3 rounds 

10 lunges 

10 kip swings 

10 band pull apart 

10 PVC OHS 

Strength 

8 min AMRAP 

5 Touch and go squat cleans 135/95 

Met-con 

10 min AMRAP 

25 T2B

10 PWR snatches 135/95

50 ft handstand walk or bear crawl 

10 squat snatch 135/95

25 GHD sit-ups

SATURDAY, 16 NOVEMBER 2019

Wittman

7 rounds 

15 KB swings 53/35

15 Power cleans 95/65

15 box jumps 24/20 

FRIDAY, 15 NOVEMBER 2019

Warm up 

2 rounds 

High knees down

Butt kicks back 

10 pvc pass through 

10 pvc OHS

10 Good mornings 

Strength 

PWR snatch 

Find a three-rep touch and go 

Met-con 

3 rounds 

200 meter run 

7 Power snatch 135/95 

12 hand release push-ups 

7 Push press 135/95

**snatch should be no more than 70% of your 1RM

THURSDAY, 14 NOVEMBER 2019

Warm up 

3 rounds 

10 back extensions 

10 barbell deadlifts 

10 lunges 

Strength 

Sumo deadlifts 

5@75%

3@85%

ME@90%

Met-con 

AMRAP 

12 min 

1 clean and jerk 

3 pull ups

2 clean and jerks 

6 pull ups

3 clean and jerks 

9 pull ups

keep adding one clean and 3 pull ups 

WEDNESDAY, 13 NOVEMBER 2019

Warm up 

3 rounds 

40 singles or 20 doubles 

10 kip swings 

10 empty barbell press 

Push press 

5@75%

3@85%

ME@90%

Met-con

AMRAP 

6 min 

60 double unders or 100 single unders

40 air squats 

20 HSPU

TUESDAY, 12 NOVEMBER 2019

3 rounds 

200-meter row

10 air squats 

10 hand release push-ups 

10 PVC pipe good mornings 

Back squat 

5@75%

3@85%

ME@90%

Met-Con 

800-meter run or 700 meter row 

50 T2B

60 box jump overs 24/20

700-meter row or 800 meter run 

** step ups are ok

20.5 Holiday Weekend

8 NOV 2019 at 0500

and

9 NOV 2019 at 0800

at III CORPS GYM

Warm-up

Athlete’s Choice

20.5

THURSDAY, 7 NOVEMBER 2019

Thursday 

Strength 

12 min AMRAP 

Even: 5 TNG PWR snatch heavier than last week 

ODD: 5 reps of any gymnastic movement you would like to work on

Met-con 

21-15-9

OHS 95/65

200 meter DB KB farmer carry 70/53 ( Scale in one KB and switch at 100 meter mark or scale the weight )

WEDNESDAY, 6 NOVEMBER 2019

Wednesday 

Strength 

Sumo deadlift 

3@ 70%

3@80%

3+@90%

Met-con 

Helen

3 RDS for time 

400-meter run or 500 meter row 

21 KB swings 53/35

12 pull-ups

TUESDAY, 5 NOVEMBER 2019

With sadness we say see you later to Coach Austin who is deploying. I think he wants to make sure he sees our tears by picking the Hateful 8 as his last WOD : )

Thank you for everything Coach Austin! See you in 9 months!! 

Strength 

Push press

3@ 70%

3@80%

3+@90%

The hateful eight 

(35min cap)

8 RDS for time 

8 HR Push ups

8 Med ball cleans 20/14

8 Med ball GHDs

8 wall balls 

8 deadlifts 95/65

8 Hang pwr cleans 

8 thrusters 

8 burpees over the bar 

Cool down

MONDAY, 4 NOVEMBER 2019

Monday 

20.4 Re-do 

Or 

Strength 

Back squat 

3@ 70%

3@80%

3+@90%

Met-con

In 15 min complete as much as possible

50-40-30-20-10

Double unders (single unders is 2x)

Ab mat sit-ups 

Directly into 

30-20-10

Double unders

T2B ( Knees to elbows is the scale)

Directly into 

20-15-10

Double unders

GHD situps

You score is the number of reps completed in 15 min 

SATURDAY, 2 NOVEMBER 2019

Warm Up

Athlete’s Choice

WOD

20.4