Monday, November 3 - Saturday, November 8
Monday, November 3
Warm-up: 2 rounds - 12 alt pistol squat to bench + 10 DB RDL (light) + 8 push-up to pike + 10 pvc pass through + 12 alt KB gorilla row (light) + :30/side pigeon stretch
WOD (36:00) -
In 12:00, superset x3 (:90 rest between supersets) -
7,7,7 barbell bicep curl series (65/45 or 45/35)
12-16 alt KB gorilla row (2 @ 70/53 or 53/35 or 40/25)
Max effort strict handstand push-up, pike push-up, deficit push-up, or any challenging push-up variation @ RPE 8-9/10
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In 12:00, superset x3 (:90 rest between supersets) -
12-16 alt pistol squat or challenging variation
12-16 DB RDL (2 @ 70/53 or 53/35 or 40/25)
Max effort Sorenson hold @ 8-9/10 RPE
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In 12:00, superset x3 (:90 rest between supersets) -
20-30 hollow rocks, weighted if able
30-50 alt Russian twist w/ moderate plate
Max effort plank @ 8-9/10 RPE, weighted if able
Accessory:
1:00 banded straddle stretch + 1:00/side seated hamstring stretch + 1:00/side overhead banded lat stretch
Tuesday, November 4
Warm-up: 2:00 easy row or bike (1x) directly into 2 rounds - 5 snatch pull + 5 high snatch pull + 5 muscle snatch + 5 overhead squat (light) + 10 supine toes-to-rig + 10 upward to downward dog
WOD:
30:00 EMOM for total row meters -
14 sit-up (GHD or weighted if able)
12/10 calorie bike
10 hang power snatch (95/65 or 65/45 or 45/35)
Max row meters
Rest
14 toes-to-bar, knees-to-elbow, or v-up
12/10 calorie bike
10 overhead squat (95/65 or 65/45 or 45/35)
Max row meters
Rest
Accessory:
Accumulate 40-60/side DB external rotation on knee @ light/moderate weight
https://youtu.be/sq-YBIBe6z8?si=xEVx9X2NWk8NeBfX
Wednesday, November 5
Warm-up: 15:00 AMRAP - 5 power clean (start light and build to 60% 1RM) + 10/side thoracic reach from runners lunge + 10 alt Cossack squat + :30 wrist rockers
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
Power clean @ 60, 65, 70, 75, 80% 1RM
WOD:
For time -
400 meter run
21 hang power clean (135/95 or 95/65 or 65/45)
400 meter run
15 hang power clean (135/95 or 95/65 or 65/45)
400 meter run
9 hang power clean (135/95 or 95/65 or 65/45)
Accessory:
Accumulate 30-50 hamstring curls @ moderate weight
Thursday, November 6
Warm-up: 15:00 AMRAP - 5 front squat (start light and build to 60% 1RM) + 10/side 1-arm ring row + 5 inch worm w/ push-up + 10 alt reverse Samson + 5 cat cow
Strength:
Every :90 x5 (15:00) -
10-8-6-4-2 Front squat @ 60, 65, 70, 75, 80% 1RM respectively
Max distance unbroken HS walk (1x) or :30-:45 HS skill work
WOD:
8:00 AMRAP for total pull-up reps -
50 back squat (155/105 or 125/85 or 95/65)
Max pull-up in remaining time
Accessory:
Accumulate 60-100/side banded 1-arm lat pull down
https://youtu.be/RFyUtwgH7Y4?si=8-MEKJ13JzqbuBdF
Friday, November 7
Warm-up: 2 rounds - 2/side Turkish getup (light) + 8 DB bench press (2 @ light weight) + 12 banded good morning + 8 barbell bent-over row (light)
Strength:
In 16:00, complete 4 rounds of the following (:90 rest between rounds) -
2/side Turkish getup @ moderate weight
8-10 barbell bent-over row (135/95 or 115/75 or 65/45)
WOD:
For time -
42-30-18
DB bench press (2 @ 50/35 or 40/25 or 30/15
KB swing (53/35 or 40/25 or 30/15)
Accessory:
Accumulate 30-50 DB skull crusher (2 @ moderate weight)
Saturday, November 8
Warm-up: 2 rounds - :30 alt calf stretch + :30 easy jump rope + 10 alt box step-up + 10/side scorpion stretch + 10 alt thoracic reach from low squat + 10 kip swing
WOD:
3 rounds @ steady pace -
50 double under or 100 singles
40 calorie row or ski
30 calorie bike
20 box jump (30/24 or 24/20)
10 bar muscle-up or pull-up
Accessory:
10/side figure-4 stretch w/ rotation
1:00/side crossbody hamstring stretch