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 row or ski
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