Monday, October 6 - Saturday, October 11

Monday, October 6

Warm-up:  8-6-4 push jerk + deadlift (light) + alt Cossack squat + alt hamstring scoop + scorpion stretch/side + thread the needle w/ thoracic extension/side 

Strength:

Every :90 x10 (15:00) -  

5-5-4-4-3-3-2-2-1-1

Push jerk (start light and build to challenging single if able) 

WOD:

For time - 

25 deadlift 

25 calorie row, bike, or ski 

25 deadlift 

25 calorie row, bike, or ski 

25 deadlift 

*Suggested deadlift weight = 155/105 or 125/85 or 95/65

Accessory

Tabata Copenhagen plank (4 rounds/side) 

https://youtu.be/JGS8ZWHFO2Y?si=ytZ2CEMW7sY_FDMX

Tuesday, October 7

Warm-up: 15:00 AMRAP - 5 back squat (light) + 10 kip swing + 5 inch worm w/ push-up + 10 med ball thoracic opener + 5/side thoracic reach from runners lunge 

Strength:

In 12:00, complete 4 rounds of the following (:90 rest between rounds) -

10 back squat (RPE 6, 7, 8, 8.5 respectively) 

WOD:

Every 2:00 x3 (18:00) - 

0:00-2:00 - 400 meter run (scale to 200)  

2:00-4:00 - 20 burpees, up downs, or hand release push-up  

4:00-6:00 - 10 bar muscle-up or 20 pull-up 

*Scale reps as needed to assure :30 rest after each movement  

Accessory

Accumulate 50-75 GHD hip extension (rest as needed) 

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Monday, September 29 - Saturday, October 4