Monday, October 13 - Saturday, October 18
Monday, October 13
Warm-up: 8-6-4 push-up to pike + clean pull + clean high pull + muscle clean + bootstrapper + banded pull-apart + 1-arm ring row/side + :30 easy jump rope
Strength:
Every :90 x4 (18:00) -
Max unbroken strict pull-up @ RPE 8/10 (1x - rest once you drop off bar)
3-5 power clean (start light and build to, or a little heavier than, WOD weight)
:30-:45 barbell ab rollout
WOD:
10:00 AMRAP -
10-20-30-40-50….
Double under (20, 40, 60, 80, 100 singles)
1 round of The Chief after each jump rope set
————
1 round of The Chief = 3 power clean + 6 push-up + 9 air squat
Power clean weight suggestion = 155/105 or 115/85 or 95/65
Continue to add 10 double under / 20 singles each round until time is up
Accessory:
2-3x 21 bicep curl series (7,7,7) @ 45/35
Tuesday, October 14
Warm-up: 15:00 AMRAP - 8 alt back rack lunge (light) + 10 alt Cossack squat + 8 alt renegade row (light) + 10 supine toes-to-rig + 8/side scorpion stretch + 10 cat cow
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
12 alt rack lunge (135/95 or 95/65 or 65/45)
12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/15)
:30-:60 Sorenson hold
WOD:
Every 6:00 x3 (18:00) -
400 meter run
20 toes-to-bar, knees-to-elbow, or v-ups
400 meter row or ski
*Scale reps as needed to ensure some rest each round
Accessory:
10/side figure-4 stretch w/ rotation + :30/side supine crossbody hamstring stretch
https://youtu.be/aQESYS7RAOQ?si=ZAQUSzQwLmqiuVuM
Wednesday, October 15
Warm-up: 15:00 AMRAP - 6 bench press (light) + 8 DB deadlift (light) + 10 banded snow angel + 8 med ball thoracic opener + 6/side runners lunge thoracic rotation
Strength:
Every :90 x4 (12:00) -
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
12-15 banded overhead tricep extension
WOD:
20:00 EMOM -
10-8-6-4-2 Bench press @ 60, 70, 75, 80, 85% 1RM
15 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
20 sit-up (weighted or GHD if able)
Rest
Accessory:
Accumulate 60-100/side banded oblique rotation
https://youtu.be/JnnxOLdLvuc?si=bszL6_rn5pvhs-Nv
Thursday, October 16
Warm-up: 8-6-4 barbell bent over row (light) + wall ball thruster (light) + thread the needle w/ thoracic extension/side + alt hamstring scoop + KB windmill (light)
Strength:
In 14:00, complete 4 rounds of the following (:90 rest between rounds) -
8-10 barbell bent-over row (135/95 or 105/75 or 85/55)
8-10/side DB single leg glute bridge, foot elevated (50/35 or 40/25)
WOD:
2 rounds for time -
40 calorie bike
40 wall ball (20/14 or 14/10 or 10/6)
40 KB swing (53/35 or 40/25 or 30/15)
Accessory:
Tabata Russian twist w/ wall ball or plate (moderate weight)
Monday, October 6 - Saturday, October 11
Monday, October 6
Warm-up: 8-6-4 push jerk + deadlift (light) + alt Cossack squat + alt hamstring scoop + scorpion stretch/side + thread the needle w/ thoracic extension/side
Strength:
Every :90 x10 (15:00) -
5-5-4-4-3-3-2-2-1-1
Push jerk (start light and build to challenging single if able)
WOD:
For time -
25 deadlift
25 calorie row, bike, or ski
25 deadlift
25 calorie row, bike, or ski
25 deadlift
*Suggested deadlift weight = 155/105 or 125/85 or 95/65
Accessory:
Tabata Copenhagen plank (4 rounds/side)
https://youtu.be/JGS8ZWHFO2Y?si=ytZ2CEMW7sY_FDMX
Tuesday, October 7
Warm-up: 15:00 AMRAP - 5 back squat (light) + 10 kip swing + 5 inch worm w/ push-up + 10 med ball thoracic opener + 5/side thoracic reach from runners lunge
Strength:
In 12:00, complete 4 rounds of the following (:90 rest between rounds) -
10 back squat (RPE 6, 7, {{8, 8.5}} respectively)
WOD:
Every 2:00 x3 (18:00) -
0:00-2:00 - 400 meter run (scale to 200) Run at a 1 Mile pace
2:00-4:00 - 20 burpees, up downs, or hand release push-up (maintain a 10 BPM pace)
4:00-6:00 - 10 bar muscle-up or 20 pull-up (If you have only 1-2 MUs do a 1 Muscle up then 4 CTB x 2)
*Scale reps as needed to assure :30 rest after each movement
Accessory:
Accumulate 50-75 GHD hip extension (rest as needed)
Wednesday, October 8
Warm-up: 2 rounds - 12 banded pull-apart + 10 alt gorilla row (light) + 8 DB hang power clean (light) + 10 alt box step-up + 12 banded good morning
Strength:
In 15:00, superset the following x3 (:90 rest between supersets) -
10-12 DB overhead tricep extension @ light to moderate weight
12-16 alt KB gorilla row (2 @ 53/35 or 40/25 or 30/15)
16-20/side 1-arm banded lat pulldown
WOD:
8:00 AMRAP -
4 box jump over or step over (30/24 or lower)
4 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
8 box jump over or step over
8 DB hang power clean
*Continue to add 4 reps until time is up
**Your pace should ramp the same way the reps do. You should hold top end of zone 3 into zone 4 for the majority of this workout and finish at the low end of zone 5.
Accessory:
Accumulate 3:00-5:00 plank, weighted if able
Thursday, October 9
Warm-up: 2 rounds - 10 supine toes-to-rig + :30 easy jump rope + 10 bootstrapper + :30 upward to downward dog flow + 10 pvc pass through + :30 alt calf stretch
WOD:
28:00 EMOM -
15 KB swing (70/53 or 53/35 or 40/25)
10 toes-to-bar or knees-to-elbow
50 double under or 100 singles
15 KB swing (70/53 or 53/35 or 40/25)
10 toes-to-bar or knees-to-elbow
50 double under or 100 singles
Rest
Accessory:
1:00/side banded hamstring stretch
1:00/side figure-4 stretch
1:00/side banded overhead lat stretch + banded chest opening stretch
Friday, October 10
Warm-up: 10-8-6 alt toe touch from plank + bench press (light) + med ball plate thoracic opener + banded snow angel + :30 HS march or pike march https://youtube.com/shorts/05500tlM6B8?si=8uz9VBRO_rpY3L_T
WOD:
In 35:00, complete the following for 10 rounds (:90 rest between rounds) -
10-9-8-7-6-5-4-3-2-1
Bench press (start @ 50% 1RM and build by 5% every 1-2 rounds as able)
After rounds 1,3,5,7,9 - 30-ft HS walk or :30 alt shoulder tap from HS, pike, or plank
After rounds 2,4,6,8,10 - 12-15 seated DB hammer curls (2 @ moderate weight)
Accessory:
3x10-15/side deficit clamshells (:60 rest between sets)
Saturday, October 11
Warm-up: 15:00 AMRAP - 12 alt groiner + 10 alt pistol squat to bench + 8/side KB windmill (light or no weight) + 10 alt quad stretch + 12 DB hamstring march (light) https://youtu.be/r9IzVARbKCM?si=FZ3Uv0WdkF8ymwh0
Strength:
Every 2:00 x3 (12:00) -
12-16 alt pistol squat
12-16 DB hip thrust @ challenging weight
WOD:
For time -
800 meter run
80 sit-ups
400 meter run
40 sit-ups
200 meter run
20 sit-ups
*Complete weighted or GHD sit-ups if able
Accessory:
1:00/side pigeon stretch
1:00/side banded hip flexor stretch
1:00 straddle stretch
Monday, September 29 - Saturday, October 4
Monday, September 29
Warm-up: 2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean + 5 front squat (light) + 10 alt reverse Samson + 10 alt Cossack squat + 10 supine toes-to-rig
Strength:
Every :90 x8 (12:00) -
3 deadlift + 3 hang power clean + 3 front squat (start light and build as able)
WOD:
In 19:00, complete the following for total reps -
5:00 EMOM - :30 toes-to-bar, knees-to-elbow, or v-ups
2:00 rest
5:00 EMOM - :30 back rack lunge (135/95 or 95/65 or 65/45)
2:00 rest
5:00 EMOM - :30 bike calories
Accessory:
3x10-15/side deficit clamshells
https://youtu.be/FUj_ajQcNhg?si=xZgZQu227oBcXaDq
Tuesday, September 30
Warm-up: 2:00 easy row or ski (1x) directly into 2 rounds - 10 pvc pass through + :30 easy jump rope + 8 push-up to pike + :30 alt calf stretch + 10 alt toe touch from plank
WOD:
Every 6:00 x5 (30:00) -
21 double under or 42 singles
15/12 calorie row or ski (scale to 12/9)
9 burpee box jump or burpee step-up (24/20 in or lower)
15/12 calorie row or ski (scale to 12/9)
21 double under or 42 singles
Accessory:
3x8-10/side KB windmill @ light weight (:60 rest betweeen sets)
https://youtu.be/3rtUK_jUv4s?si=KBOhmjlqvLKcfJ1T
Wednesday, October 1
Warm-up: 8-6-4 snatch pull + snatch high pull + muscle snatch + overhead squat + banded good morning + kip swing + thread the needle w/ thoracic rotation/side
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
Power snatch + overhead squat, :01 pause @ bottom (start light and build as able)
WOD:
3 rounds for time -
10 bar muscle-up or 20 challenging pull-up or ring row
20 KB swing (53/35 or 40/25 or 30/20)
400 meter run
Accessory:
1:00/side banded lat stretch
1:00/side figure-4 stretch w/ rotation
1:00 supine crossbody stretch
https://youtu.be/aQESYS7RAOQ?si=SMQbOmOKQtrfr1-P
Thursday, October 2
Warm-up: 2 rounds - 8 DB bench press + 8 DB RDL (light) + 8 lateral box step-over (no weight) + 10 alt landmine oblique twist (empty barbell) + 10 alt hamstring scoop
WOD:
In 30:00, complete the following for quality reps @ steady pace (athlete chooses weight for each movement) -
16-12-8
DB bench press
Renegade row, alternating
16-12-8
DB Romanian deadlift
Lateral goblet box step-over
https://youtu.be/4SYPu67tu70?si=KLbNCgbqHLlBY90f
16-12-8
GHD hip extension, :02 pause @ top (weighted if able)
Landmine oblique rotation, alternating https://youtu.be/4dGj7rES9pY?si=XrBVFiUYbOzZUiZD
Accessory:
3x8-10/side 1-arm DB straight leg sit-up @ light weight (:60 rest between sets)
https://youtu.be/h9OYpweuJEc?si=k3oZgsGwCWgECj5N
Friday, October 3
Warm-up: 15:00 AMRAP - 12 banded forward raise + 10 bootstrapper + 8/side KB hip opener stretch + 10 upward to downward dog flow + 12 banded pull-apart
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
10-12 seated incline DB bicep curl (2 @ light to moderate weight)
10-12 DB skull crusher (2 @ moderate weight)
10-12 cable or banded rear delt crossbody pull (light to moderate weight)
WOD:
15:00 EMOM -
10 wall ball (20/14 or 14/10 or 10/6)
Accessory:
3x10/side single leg supine hamstring curl on exercise ball (use both legs if needed) or single leg cable curls
https://youtube.com/shorts/XkdOQecjscs?si=pFay1PmCUF6uD2wX
https://youtube.com/shorts/xB1lGVzRwWk?si=q-3liVlQIVWq6Jlb
Saturday, October 4
Warm-up: 2 rounds - 5 inch worm w/ push-up + 10 alt shoulder tap from handstand, pike, or plank + 15 banded snow angel + 20 banded lat pulldown + :30 cat cow
Strength:
12:00 EMOM -
30-ft handstand walk, 10-12 alt shoulder tap from handstand or pike, :30 handstand hold, or :30-:60 alt shoulder tap from plank
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
Rest
WOD:
In 16:00, complete 4 rounds for total reps -
3:00 sit-up
1:00 push-up
Accessory;
Accumulate 30-50/side banded row from side plank, :01 pause in back position
Monday, September 22 - Saturday, September 27
Monday, September 22
Warm-up: 8-6-4 snatch pull + snatch high pull + muscle snatch + alt reverse Samson + weighted bootstrapper from box or bench + thoracic reach/side from runners lunge
Strength:
Every :90 x10 (15:00) -
5-5-4-4-3-3-2-2-1-1
Power or squat snatch, touch and go (start light and build every 2 rounds as able)
WOD:
12:00 AMRAP -
20 sit-up, weighted or GHD if able
20 DB 1-arm overhead walking lunge (50/35 or 40/25 or 30/15)
Accessory:
Accumulate 30/side side lying banded open book stretch
https://youtube.com/shorts/_2iQhZaUXd0?si=mGwCX-wQZ4hkGQ0W
Tuesday, September 23
Warm-up: 2 rounds - 5 inch worm w/ push-up + 10 pvc pass through + 5/side KB windmill (light) + 10 alt Cossack squat + :30 jump rope + :30 easy row, bike, or ski
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
10-12 incline DB bicep curls (2 @ light/moderate weight)
12-15 push-up, deficit if able
WOD:
15:00 EMOM -
10/8 calorie bike
15/12 calorie row or ski
:40 max jump rope (doubles or singles)
*Athlete may scale by adding a minute of rest and/or by lowering reps
Accessory:
3x10-12 rear delt crossbody pull (banded or cable)
https://youtube.com/shorts/tt9EmQRyLys?si=17rx7uBYQXjLSHd0
Wednesday, September 24
Warm-up: 15:00 AMRAP - 8 barbell bent-over row (light) + 10/side scorpion stretch + 12 alt groiner + 10/side 1-arm ring row + 8 kip swing + :30/side calf stretch
Strength:
12:00 EMOM -
8-10 barbell bent-over row (135/95 or 95/65 or 65/45)
10-12 chest supported DB lat kickback (2 @ moderate weight)
Rest
WOD:
5 rounds for time -
400 meter run or row (scale to 200)
5 bar muscle-up or 10 pull-up
Accessory:
1:00/side overhead banded lat stretch
1:00 banded straddle stretch
https://youtube.com/shorts/1L0PB5KrIt8?si=Qt1JsklOGZTsOYej
https://youtube.com/shorts/T23cCVPsFCg?si=E5nm6Yvmi2OudRuL
Thursday, September 25
Warm-up: 8-6-4 back squat (light) + lateral box step-over + supine toes-to-rig + alt thoracic reach from low squat + alt hamstring scoop + :30/side pigeon stretch
Strength:
In 20:00, complete the following @ steady pace -
10-8-6-4-2
Back squat (start light and build to 8/10 RPE)
DB/KB goblet lateral box step-over (53/35 or 40/35 or 30/15)
Strict toes-to-bar or knees-to-elbow
Accessory:
Superset the following x3 (:90 rest between supersets) -
10 hip thrust @ moderate weight
10 hamstring curl @ moderate weight
Friday, September 26
Warm-up: 2:00 easy row (1x) directly into 10-8-6 - clean pull + clean high pull + muscle clean (light) + banded good morning + figure-4 stretch w/ rotation/side
Strength:
Every 2:00 x7 (14:00) -
3 deadlift + 3 hang power clean + 3 push jerk
*Start light and build to challenging complex if able
WOD:
For time -
3,500 meter row or ski (scale to 2,000) or 200 calorie bike (scale to 100)
Accessory:
Accumulate 60-100/side banded oblique rotations + 60-100 alt supine heel taps (partition reps as desired)
Saturday, September 27
Warm-up: 15:00 AMRAP - 12 alt single leg v-up + 10 alt box step-up + 8 bench press (light) + 10 alt KB gorilla row (2 @ light weight) + 12 banded snow angel
Strength:
In 30:00, complete the following @ steady pace (rest as needed) -
50 bench press (135/95 or 95/65 or 65/45)
40 alt KB gorilla row (2 @ 53/35 or 40/25)
30 box jump over or step-over (24/20 in or lower)
20 v-ups, weighted if able
100-ft Farmers carry (2 @ challenging weight)
20 v-ups, weighted if able
30 box jump over or step-over (24/20 in or lower)
40 alt KB gorilla row (2 @ 53/35 or 40/25)
50 bench press (135/95 or 95/65 or 65/45)
Accessory:
Accumulate the following -
1:00/side banded hamstring stretch
1:00 med ball thoracic opener
1:00 banded backpack stretch
Monday, September 15 - Saturday, September 20
Monday, September 15
Warm-up: 2:00 easy row (1x) directly into 8-6-4 clean pull + clean high pull + muscle clean + banded good morning + alt Cossack squat + scorpion stretch/side
Strength:
Every :90 x8 (12:00) -
1 power clean + 1 hang power clean (above knee) + 1 high hang power clean (hips)
WOD:
For time -
1,600 meter row
-3:00 rest-
800 meter row
-2:00 rest-
400 meter row
-1:00 rest-
200 meter row
Accessory:
Accumulate 20-40 dips from dip handles, banded if necessary (rest as needed)
https://youtu.be/o2qX3Zb5mvg?si=4fw7mipnj3MI7a8F
Tuesday, September 16
Warm-up: 2 rounds - 6 deadstop KB swing (light) + 8 alt pistol squat to bench + 6 alt DB snatch (light) + 8 pvc pass through + 6 alt walking lunge (no weight) + :30 banded bent-over row
WOD:
30:00 EMOM -
14 DB crush grip bicep curl (video below)
12 DB lat pullover
10 alt pistol squat
Max alt DB snatch
Rest
14 DB plank pull through, feet elevated if possible
12 dead stop KB swing (70/53 or 53/35 or 40/25)
10/side DB 3-point row (video below)
Max DB overhead walking lunge, switch arms every 5 reps
Rest
*Suggested weight for all DB movements = 50/35 or 40/25 or 30/15
https://youtu.be/at2g_OGyuDE?si=_hyHgFv1BjMRuogg
https://youtu.be/xeJMDUC5nck?si=vKAdUtvAmc4-Jopz
Accessory:
3x10 hip thrust @ moderately heavy weight
Wednesday, September 17
Warm-up: 8-6-4 back squat (start light and build to Strength weight) + supine toes-to-rig + banded snow angel + 1-arm ring row/side + alt thoracic reach from low squat + kip swing
Strength:
Every :90 x6 (9:00) -
3-5 back squat @ BW, ¾ BW, or ½ BW
WOD:
Every 5:00 x4 (20:00) -
200 meter run
15 toes-to-bar, knees-to-elbow, or v-ups
200 meter run
5 bar muscle-up or 10 pull-up
Accessory:
3x10/side deficit clamshell
https://youtube.com/shorts/vuNbx88psOc?si=DjEDExu0oe272-WO
Thursday, September 18
Warm-up: 15:00 AMRAP - 5 deadlift (start light and build o 60% 1RM) + :30 jump rope + 5 inch worm w/ push-up + 10/side thoracic rotation from runners lunge
Strength:
In 16:00, superset the following x5 (:90 rest between supersets) -
10-8-6-4-2
Deadlift @ 60, 65, 70, 75, 80% 1RM respectively
Strict handstand push-up, pike push-up or or deficit traditional push-up
https://youtu.be/v-h4EDp3Z4Y?si=sMU4zev8MGEPC0Xk
https://youtu.be/EqXFl_YxF8k?si=KyfdKa6xtgr2RKDC
https://youtu.be/B68Foe2DkfI?si=U-LXeyRcfCXNkz1u
WOD:
10:00 AMRAP -
Max sit-up (GHD or weighted if able)
*Every 2:00, starting @ 0:00 - 50 double under or 100 singles
Accessory:
1:00/side supine banded hamstring stretch
1:00/side banded hip flexor stretch
Friday, September 19
Warm-up: 15:00 AMRAP - 8 bench press (light) + 6 wall ball thruster + 8 plate thoracic extension on wall ball + 8 upward to downward dog + 6/side thread the needle w/ thoracic extension
Strength:
Every 3:00 x6 (18:00), superset the following -
3 bench press @ 60, 65, 70, 75, 80, 85% 1RM respectively
*After each round, alternate between the following -
Rounds 1, 3, and 5: Barbell bicep curl series (7, 7, 7 @ 45/35)
Rounds 2, 4, and 6: 10-12 DB skull crusher (2 @ moderate weight)
WOD:
5 rounds for time -
15/12 calorie bike (scale to 12/9)
15 wall ball (20/14 or 14/10 or 10/6)
Accessory:
1:00 banded lat stretch + 1:00 tabletop stretch + 1:00-2:00 myofascial release
Saturday, September 20
Warm-up: :30 alt shoulder tap from plank + 5/side KB windmill (light) + :30 tuck-up + 10 alt renegade row (light) + :30/side pigeon stretch + 10/side KB hip opener stretch
Strength:
12:00 EMOM -
30-ft HS walk, :30 alt shoulder tap from HS or plank, or :30 HS hold or plank
:30-:45 KB front rack march (2 @ 53/35 or 40/25 or 30/15)
Rest
WOD:
16:00 AMRAP @ steady pace -
50 hollow rock w/ plate if able (light to moderate weight)
40 tuck-up w/ plate if able (light to moderate weight)
30 alt knee-to-elbow from plank
20 alt landmine oblique rotation (25/15 or 15/10 or 10/5)
10 alt DB renegade row (2 @ 50/35 or 40/25 or 30/15)
Accessory:
Tabata banded lat pulldown