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) - 

  1. 10-12 DB overhead tricep extension @ light to moderate weight 

    https://youtu.be/4--u52sHZPs?si=tn2GkTmEmIVto4us

  2. 12-16 alt KB gorilla row (2 @ 53/35 or 40/25 or 30/15)

    https://youtu.be/Ln1j7lm6SrE?si=mGBG3f-eP7wJEgnr

  3. 16-20/side 1-arm banded lat pulldown

    https://youtu.be/s08SWmiCbqU?si=oRQjOoIO8PNggoAl

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 - 

  1. 15 KB swing (70/53 or 53/35 or 40/25)  

  2. 10 toes-to-bar or knees-to-elbow 

  3. 50 double under or 100 singles 

  4. 15 KB swing (70/53 or 53/35 or 40/25) 

  5. 10 toes-to-bar or knees-to-elbow 

  6. 50 double under or 100 singles 

  7. 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) -

  1. 12-16 alt pistol squat 

  2. 12-16 DB hip thrust @ challenging weight

    https://youtu.be/LxdfGyNBuRU?si=oOSZd81mxIZJwswz 

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  

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Monday, October 13 - Saturday, October 18

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Monday, September 29 - Saturday, October 4