Monday, October 11 - Saturday, October 16
Monday, October 11
Warm-up: 3 rounds - :30 jump rope + :30 pigeon stretch/side + 10 alt scorpion stretch + 5 push-ups to pike + 5 deadlifts (building towards 65% 1RM)
Strength:
Every 2:00 for 10:00 -
3 deadlifts @ 65% 1RM, :03 eccentric tempo
*Try to use hook grip for these, not mixed grip; reset on ground - no touch-and-go
WOD:
For time -
10 bar muscle-ups
20 clean and jerks (135/95 or 95/65)
200 double unders, or singles
20 clean and jerks (135/95 or 95/65)
10 bar muscle-ups
*Scale muscle-ups to chest-to-bar pull-ups, strict pull-ups, or challenging ring rows
Accessory (optional):
3x10 hip extensions, weighted if possible
Tuesday, October 12
Warm-up: 3 rounds - 10 pass throughs + :30 chest opening stretch + 10 plank-ups + :30 jumping jacks + 10 banded bent-over rows
Strength:
12:00 EMOM -
1st: :30 DB bench press
2nd: :30 alt renegade rows
3rd: Rest
WOD:
For total reps -
From 0:00-7:00 -
1,000 meter row or ski
AMRAP push-ups
From 7:00-13:00 -
1,000 meter row or ski
AMRAP push-ups
From 13:00-18:00 -
1,000 meter row or ski
AMRAP push-ups
*Score is total # of push-ups; that last round is going to be tight!
Wednesday, October 13
Warm-up: 2 rounds - 10 bootstrappers + 10 air squats + 10 reverse Samson’s + 20 glute bridges + :30 easy bike
Strength:
In 15:00, work to complete 4 sets of max effort DB front rack squats. Rest starts when you set down DB’s; rest for at least 2:00 between sets
*Weight should be moderately heavy
WOD:
For time -
10-20-30-40-50
Russian KB swings (53/35)
KB front rack walking lunges (53/35)
*Use 1 KB for lunges; switch arms as needed
Accessory (optional):
3x15-20 banded hamstring curls or 3x10 cable hamstring curls
Thursday, October 14
Warm-up: 10-8-6-4-2 - snatch balance + hollow rocks + groiners + inch worms
Strength:
Every :90 for 5 rounds -
1st: Max effort toes-to-bar or v-ups for quality
2nd: 2-4 power or squat snatch, building in weight if possible
WOD:
10:00 AMRAP -
4-8-12-16-20…..
Sit-ups
Alt DB snatches (50/35 or 30/20)
*Keep adding 4 reps until you reach the 10:00 cap
Accessory (optional):
3x15-20 banded lat pull-downs or 3x10 cable pull-downs
Friday, October 15
Warm-up: 10:00 AMRAP@steady pace - 100 meter run + 10 banded pull-aparts + 5 ring rows + 10 pass throughs + 5 burpee broad jumps
Extended Warm-up:
In 15:00, warm-up to WOD weight for back squats and bench press
WOD:
For quality -
5-10-15-10-5
Back squats (225/155)
Bench press (175/125)
Strict pull-ups
*Scale weight as needed
**Rx+ option - back squat 275/185; bench press 205/145
Accessory (optional):
1:00 banded hamstring stretch/side
Saturday, October 16
Warm-up: In 10:00, build to power clean WOD weight; in between warm-ups lifts, :30 handstand hold or plank + 10 hand release push-ups + :30 easy bike
WOD:
“Holleyman”
30 rounds for time -
5 wall balls
3 handstand push-ups
1 power clean (225/155)
*Scale weight as needed