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)