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