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) Run at a 1 Mile pace
2:00-4:00 - 20 burpees, up downs, or hand release push-up (maintain a 10 BPM pace)
4:00-6:00 - 10 bar muscle-up or 20 pull-up (If you have only 1-2 MUs do a 1 Muscle up then 4 CTB x 2)
*Scale reps as needed to assure :30 rest after each movement
Accessory:
Accumulate 50-75 GHD hip extension (rest as needed)
Wednesday, October 8
Warm-up: 2 rounds - 12 banded pull-apart + 10 alt gorilla row (light) + 8 DB hang power clean (light) + 10 alt box step-up + 12 banded good morning
Strength:
In 15:00, superset the following x3 (:90 rest between supersets) -
10-12 DB overhead tricep extension @ light to moderate weight
12-16 alt KB gorilla row (2 @ 53/35 or 40/25 or 30/15)
16-20/side 1-arm banded lat pulldown
WOD:
8:00 AMRAP -
4 box jump over or step over (30/24 or lower)
4 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
8 box jump over or step over
8 DB hang power clean
*Continue to add 4 reps until time is up
**Your pace should ramp the same way the reps do. You should hold top end of zone 3 into zone 4 for the majority of this workout and finish at the low end of zone 5.
Accessory:
Accumulate 3:00-5:00 plank, weighted if able
Thursday, October 9
Warm-up: 2 rounds - 10 supine toes-to-rig + :30 easy jump rope + 10 bootstrapper + :30 upward to downward dog flow + 10 pvc pass through + :30 alt calf stretch
WOD:
28:00 EMOM -
15 KB swing (70/53 or 53/35 or 40/25)
10 toes-to-bar or knees-to-elbow
50 double under or 100 singles
15 KB swing (70/53 or 53/35 or 40/25)
10 toes-to-bar or knees-to-elbow
50 double under or 100 singles
Rest
Accessory:
1:00/side banded hamstring stretch
1:00/side figure-4 stretch
1:00/side banded overhead lat stretch + banded chest opening stretch
Friday, October 10
Warm-up: 10-8-6 alt toe touch from plank + bench press (light) + med ball plate thoracic opener + banded snow angel + :30 HS march or pike march https://youtube.com/shorts/05500tlM6B8?si=8uz9VBRO_rpY3L_T
WOD:
In 35:00, complete the following for 10 rounds (:90 rest between rounds) -
10-9-8-7-6-5-4-3-2-1
Bench press (start @ 50% 1RM and build by 5% every 1-2 rounds as able)
After rounds 1,3,5,7,9 - 30-ft HS walk or :30 alt shoulder tap from HS, pike, or plank
After rounds 2,4,6,8,10 - 12-15 seated DB hammer curls (2 @ moderate weight)
Accessory:
3x10-15/side deficit clamshells (:60 rest between sets)
Saturday, October 11
Warm-up: 15:00 AMRAP - 12 alt groiner + 10 alt pistol squat to bench + 8/side KB windmill (light or no weight) + 10 alt quad stretch + 12 DB hamstring march (light) https://youtu.be/r9IzVARbKCM?si=FZ3Uv0WdkF8ymwh0
Strength:
Every 2:00 x3 (12:00) -
12-16 alt pistol squat
12-16 DB hip thrust @ challenging weight
WOD:
For time -
800 meter run
80 sit-ups
400 meter run
40 sit-ups
200 meter run
20 sit-ups
*Complete weighted or GHD sit-ups if able
Accessory:
1:00/side pigeon stretch
1:00/side banded hip flexor stretch
1:00 straddle stretch