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)