Monday, November 3 - Saturday, November 8
Monday, November 3
Warm-up: 2 rounds - 12 alt pistol squat to bench + 10 DB RDL (light) + 8 push-up to pike + 10 pvc pass through + 12 alt KB gorilla row (light) + :30/side pigeon stretch
WOD (36:00) -
In 12:00, superset x3 (:90 rest between supersets) -
7,7,7 barbell bicep curl series (65/45 or 45/35)
12-16 alt KB gorilla row (2 @ 70/53 or 53/35 or 40/25)
Max effort strict handstand push-up, pike push-up, deficit push-up, or any challenging push-up variation @ RPE 8-9/10
—————————————
In 12:00, superset x3 (:90 rest between supersets) -
12-16 alt pistol squat or challenging variation
12-16 DB RDL (2 @ 70/53 or 53/35 or 40/25)
Max effort Sorenson hold @ 8-9/10 RPE
—————————————-
In 12:00, superset x3 (:90 rest between supersets) -
20-30 hollow rocks, weighted if able
30-50 alt Russian twist w/ moderate plate
Max effort plank @ 8-9/10 RPE, weighted if able
Accessory:
1:00 banded straddle stretch + 1:00/side seated hamstring stretch + 1:00/side overhead banded lat stretch
Tuesday, November 4
Warm-up: 2:00 easy row or bike (1x) directly into 2 rounds - 5 snatch pull + 5 high snatch pull + 5 muscle snatch + 5 overhead squat (light) + 10 supine toes-to-rig + 10 upward to downward dog
WOD:
30:00 EMOM for total row meters -
14 sit-up (GHD or weighted if able)
12/10 calorie bike
10 hang power snatch (95/65 or 65/45 or 45/35)
Max row meters
Rest
14 toes-to-bar, knees-to-elbow, or v-up
12/10 calorie bike
10 overhead squat (95/65 or 65/45 or 45/35)
Max row meters
Rest
Accessory:
Accumulate 40-60/side DB external rotation on knee @ light/moderate weight
https://youtu.be/sq-YBIBe6z8?si=xEVx9X2NWk8NeBfX
Wednesday, November 5
Warm-up: 15:00 AMRAP - 5 power clean (start light and build to 60% 1RM) + 10/side thoracic reach from runners lunge + 10 alt Cossack squat + :30 wrist rockers
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
Power clean @ 60, 65, 70, 75, 80% 1RM
WOD:
For time -
400 meter run
21 hang power clean (135/95 or 95/65 or 65/45)
400 meter run
15 hang power clean (135/95 or 95/65 or 65/45)
400 meter run
9 hang power clean (135/95 or 95/65 or 65/45)
Accessory:
Accumulate 30-50 hamstring curls @ moderate weight
Thursday, November 6
Warm-up: 15:00 AMRAP - 5 front squat (start light and build to 60% 1RM) + 10/side 1-arm ring row + 5 inch worm w/ push-up + 10 alt reverse Samson + 5 cat cow
Strength:
Every :90 x5 (15:00) -
10-8-6-4-2 Front squat @ 60, 65, 70, 75, 80% 1RM respectively
Max distance unbroken HS walk (1x) or :30-:45 HS skill work
WOD:
8:00 AMRAP for total pull-up reps -
50 back squat (155/105 or 125/85 or 95/65)
Max pull-up in remaining time
Accessory:
Accumulate 60-100/side banded 1-arm lat pull down
Monday, October 27 - Saturday, November 1
Monday, October 27
Warm-up: 15:00 AMRAP - 5 hang power clean (light) + 5 back rack split squat (light) + 10 supine toes-to-rig + 10 alt Cossack squat + 5 inch worm w/ push-up
WOD:
In 40:00, complete the following @ steady pace -
10-8-6-4-2
Hang power clean @ 60, 65, 70, 75, 80% 1RM respectively
Dips from rings or dip handles (banded if necessary)
-5:00 rest-
10-8-6-4-2
Back rack split stance squat/side (start light/moderate and build as able)
Strict toes-to-bar or knees-to-elbow
https://youtu.be/xX9Hzi7Onnw?si=v1x5bJqjjj6Z0aSq
https://youtu.be/_DUlB4YpZRw?si=Wejs3GtLce_hPebd
Accessory:
Accumulate 30-50/side 1-arm KB/DB row from Sorenson hold @ moderate weight
Tuesday, October 28
Warm-up: 2 rounds - 12 pvc pass through + 10/side scorpion stretch + 8 strict press (empty barbell) + 6/side KB B-stance deadlift w/ rotation (light) + :30 cat cow
Strength:
In 16:00, complete 3 rounds of the following (:90 rest between rounds) -
10/side B-stance KB deadlift w/ rotation (70/53 or 53/35 or 40/25)
10 chest-supported DB lat kickback (2 @ 50/35 or 40/25 or 30/15)
5 push jerk, building slightly heavier than WOD weight
WOD:
10:00 AMRAP -
15/12 cal row, bike, or ski
10 push jerk (135/95 or 95/65 or 65/45)
Accessory:
16-24/side banded 1-arm crossbody rear delt pull
https://youtu.be/BuYaC8pr-TU?si=-eCFZXSGP6HxhmVU
Wednesday, October 29
Warm-up: 8-6-4 Pendlay row (light) + alt reverse Samson + alt hamstring scoop + figure-4 stretch w/ rotation/side + upward to downward dog + :30 easy jump rope
Strength:
In 15:00, superset x3 (:90 rest between supersets) -
8-10 Pendlay row
10-12 barbell ab rollout
10-12 barbell hip thrust, :01 pause @ top
*Weight suggestion for all movements = 135/95 or 95/65 or 65/45
WOD:
For time -
10-20-30-40-50
KB swing (53/35 or 40/25 or 30/15)
20 double under or 40 singles after each round
Accessory:
Tabata Copenhagen plank (4 rounds/side)
Thursday, October 30
Warm-up: 15:00 AMRAP - 8 bench press (light) + :30/side banded lat stretch + 8/side KB windmill (light) + :30 chest opening stretch + 8 med ball thoracic opener
Strength:
Every :90 x4 (12:00) -
Max unbroken DB incline bicep curl, 1x then rest (2 @ moderate weight)
10-12 DB lat pullover @ 50/35 or 40/25 or 30/15
WOD:
2:00 work / 2:00 rest x4 for total sit-ups (16:00) -
Round 1: 20 bench press (@ 55% 1RM) + max sit-up
Round 2: 15 bench press (@ 65% 1RM) + max sit-up
Round 3: 10 bench press (@ 75% 1RM) + max sit-up
Round 4: 5 bench press (@ 85% 1RM) + max sit-up
Accessory:
Accumualte 2:00-3:00 DB gun hold (2 @ light/moderate weight)
https://youtu.be/73eiD1gDvDc?si=vmcKlRlYEvJ8bqtG
Friday, October 31
Warm-up: 8-6-4 thread the needle w/ thoracic extension/side + front squat + back squat (light) + alt groiner + bootstrapper + alt toe touch from plank
Partner WOD:
For time (you go, I go) -
2,000 meter row or ski, or 100 calorie bike
60 front squat (155/105 or 125/85 or 95/65)
2,000 meter row or ski, or 100 calorie bike
60 back squat (185/125 or 155/105 or 125/85)
*Partners to split reps evenly
Accessory:
1:00/side supine banded hamstring stretch
100/side banded hip flexor stretch
Saturday, November 1
Warm-up: 5-4-3 DB snatch/side (light) + kip swing + push-up to pike + thoracic reach from runners lunge/side + :30 easy jump rope + :30 banded straddle stretch
Strength:
Every 2:00 x5 (10:00) -
10 alt DB snatch (start light/moderate and build to a heavy set if able)
WOD:
Buy-in:
25 burpees
Directly into 6 rounds -
5 bar muscle-up or 10 pull-up
50 double under or 100 singles
Cash-out:
25 burpees
Accessory:
1:00/side banded lat stretch + 1:00 chest opening stretch
Monday, October 20 - Saturday, October 25
Monday, October 20
Warm-up: 15:00 AMRAP @ steady pace - 8 bench press (start light and build toward 60% 1RM) + 8 DB power clean (2 @ light weight) + 8 alt reverse Samson + 12 pvc pass through + 12 banded pull-apart
WOD:
In 40:00, complete 3 rounds @ steady pace (2:00 rest between rounds) -
20 bench press @ 60% 1RM or 6/10 RPE
20 cal row, bike, or ski
20 DB power clean (2 @ 50/35 or 40/25 or 30/15)
20 cal row, bike, or ski
20 alt goblet reverse lunge (50/35 or 40/25 or 30/15)
20 cal row, bike, or ski
Accessory:
Accumulate 30-50 prone Y raise, :01 pause @ top
https://youtu.be/w1AWGKubE5U?si=lOy8OH5gWhEBuFpf
Tuesday, October 21
Warm-up: 8-6-4-2 back squat (start light and build to 55% 1RM) + alt Cossack squat + alt hamstring scoop + DB/KB bent-over row/side (light) + :30 easy jump rope
Strength:
Every :90 x4 (12:00) -
8-10/side bird dog row (50/35 o4 40/25 or 30/15)
12-16 DB plank pull through, feet elevated if able (same weight as above)
WOD:
For time -
10-8-6-4-2
Back squat @ 55, 60, 65, 70, 75% 1RM respectively)
100-80-60-40-20
Double under (or 200-160-120-80-40 singles)
Accessory:
Accumulate 2:00-3:00/side Copenhagen plank
Wednesday, October 22
Warm-up: 2 rounds - 10 ring row + 10/side scorpion stretch + 10 upward to downward dog flow + 10 alt box step-up + 10/side thoracic reach from runners lunge
Strength:
In 12:00, superset the following x4 (:90 rest between supersets) -
12 incline DB bicep curl (2 @ light / moderate weight)
12 DB overhead tricep extension (moderate / challenging weight)
WOD:
In 15:00, complete the following for total reps -
4:00 sit-up (weighted or GHD if able)
1:00 pull-up or ring row
1:00 box jump over or step-over (24/20 in or lower)
3:00 sit-up (weighted or GHD if able)
1:00 pull-up or ring row
1:00 box jump over or step-over (24/20 in or lower)
2:00 sit-up (weighted or GHD if able)
1:00 pull-up or ring row
1:00 box jump over or step-over (24/20 in or lower)
Accessory:
Tabata banded tricep extension
https://youtu.be/HXia-KuaBu4?si=W9NwzyWbAQdo6saa
Thursday, October 23
Warm-up: 10-8-6 bootstrapper + muscle snatch + overhead squat (empty barbell) + alt groiner + alt toe touch from plank + thread the needle w/ thoracic extension/side
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
Power snatch + overhead squat, :01 pause in bottom position
*Start light and build to a tough single or stay light/moderate and work on mechanics
WOD:
Every 5:00 x4, each round for time (20:00) -
400 meter run
500/400 meter row or ski
*Scale meters as needed to ensure some rest each round
Accessory:
Accumulate 30-50/side DB external rotation on knee @ light/moderate weight
https://youtu.be/WwyuTrmFPKY?si=Sz8rdYFMg0wIFMZA
Friday, October 24
Warm-up: 15:00 AMRAP - 10 banded good morning + 5 deadlift (light) + 10 alt KB gorilla row (2 @ light weight) + 5 inch worm w/ push-up + 10 supine toes-to-rig
Strength:
Every :90 x8 (12:00) -
5-5-5-5-3-3-3-3
Deadlift @ 50, 55, 60, 65, 70, 75, 80, 85% 1RM respectively
WOD:
For time -
50 hand release push-up
50 bike calories
50 alt KB gorilla row (2 @ 53/35 or 40/25 or 30/15)
50 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 30-50 hamstring curls @ moderate/challenging weight
Saturday, October 25
Warm-up: 2 rounds - 12 banded lat pulldown from hollow + 10 banded snow angel + 8 kip swing + 6 wall ball thruster + :30/side figure-4 stretch + :30 HS hold or plank
Strength:
In 14:00, superset x3 (:90 rest between supersets) -
15 GHD hip extension, weighted if able (light plate)
12/side deficit clamshells
9/side single leg DB hip thrust (light/moderate weight)
WOD:
20:00 EMOM -
5 bar muscle-up or 10 pull-up
20 wall ball (20/14 or 14/10 or 10/6)
30-ft handstand walk or :30-:45 handstand walk progression
Rest
Accessory:
Accumulate 30-50 chest supported DB lat kickback (moderate weight)
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)
Friday, October 17
Warm-up (15:00): 5-4-3-2-1 Push jerk or split jerk (start light and build to Strength weight); after each round, get 10 pvc pass through + 10 alt box step-up
Strength:
10:00 EMOM -
1 split jerk or push jerk @ BW, ¾ BW or ½ BW
*If lifting lighter get 3 reps each minute
Partner WOD:
16 rounds for time (you go, I go) -
8 burpees or up downs
8 box jump over or step over (24/20 in or lower)
*Partners switch after 1 full round (each partner to complete 8 rounds)
Accessory:
3x15-20 prone T raises, :01 pause @ top (:60 rest between sets)
https://youtu.be/3GJoiYUYwr0?si=bThkZMXfnzyex7Ml
Saturday, October 18
Warm-up: 2 rounds - :30 warm-up for Strength skill + 10 alt shoulder tap from pike + :30 alt quad stretch + 10 banded forward raise + :30 alt calf stretch + 10 alt groiner
Strength:
In 15:00, work on gymnastics or barbell skill of choice
WOD:
In 20:00, complete the following @ steady pace (zone 2) -
200 meter row or ski
30-ft handstand walk or 3 wall walk
200 meter run
30 hollow rocks
Accessory:
1:00 banded straddle stretch
1:00/side banded hamstring stretch
1:00/side banded lat stretch
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