Monday, August 25 - Saturday, August 30

Monday, August 25

Warm-up:  5-4-3 clean pull + clean high pull + muscle clean + front squat + thoracic rotation from runners lunge/side + DB snatch/side (light) + :30 alt Cossack squat 

Strength

Every :90 x10 (15:00) -

1 power clean + 1 hang power clean + 1 front squat (start light and build as able) 

Partner WOD:

16 rounds for time (you go, I go) - 

9/6 calorie bike 

6 1-arm Devil press (3/side) @ 50/35 or 40/25 or 30/15 (scale to alt DB snatch)

*Each partner completes 8 rounds; P1 completes 1 round while P2 rests, then partners switch

Accessory

Tabata seated hammer curls @ light to moderate weight 

https://youtu.be/kUZSOY0ev_s?si=gr950asBCF8o33LA

Tuesday, August 26

Warm-up:  15:00 AMRAP - 1/side Turkish getup (light) + 10/side banded open book stretch + 12 pvc pass through + 10 bootstrapper + 12 alt single leg v-up + 10 cat cow 

Strength

In 12:00, superset the following x3 (:90 rest between supersets) - 

  1. 2/side Turkish getup @ light / moderate weight

  2. :30-:45 KB front rack march (2 @ 53/35 or 40/25 or 30/15)

    https://youtube.com/shorts/fOiY7M4TeHQ?si=7XDVKRP2gFlrmW4_

WOD:

3 rounds for time - 

800 meter run (scale to 400 m run or sub row or ski)

40 sit-up, weighted or GHD if able

Accessory

Accumulate 2:00-3:00/side Copenhagen plank 


Wednesday, August 27

Back to School Schedule Update

〰️

Back to School Schedule Update 〰️

Classes: 6pm canceled, Saturday Morning Class moved from 10am to 9am, Ruck With Megan 6pm on Monday

Warm-up: 8-6-4 DB bench press + DB renegade row + alt DB reverse suitcase lunge (2 @ light weight for all movements) + :30 easy jump rope + push-up to pike 

Strength

12:00 EMOM - 

  1. 10-12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/15) 

  2. 12-14 alt DB reverse suitcase lunge (2 @ 50/35 or 40/25 or 30/15)

    https://youtu.be/FKrUoffD_W4?si=kQAWIEMqbgtqym4o

  3. Rest 

WOD:

In 12:00, complete the following - 

6 rounds for total DB bench press reps (1:00 work / 1:00 rest) - 

40 double under or 80 singles

Max DB bench press in remaining time (2 @ 50/35 or 40/25 or 30/15 

Accessory

3x10-12/side deficit clamshells from benches or red mats (:60 rest between sets)  

https://youtube.com/shorts/vuNbx88psOc?si=9ITKPtNt-OKq5Igm

Thursday, August 28

Warm-up: 2 rounds - 10 alt hamstring scoop + 5 deadlift (light) + :30 KB front rack hold (2 @ light/moderate weight) + 5 inch worm w/ push-up + 10 banded pull-apart

Strength

In 16:00, complete the following x9 (:90 rest between sets) - 

Deadlift (start @ 50% 1RM and build as able) 

5-5-3-3-3-1-1-1-1

WOD:

18:00 EMOM - 

  1. 40 meter KB Farmers carry (2 @ challenging weight) 

  2. 12/9 calorie row or ski 

  3. 40 meter front rack carry (2 @ moderately challenging weight) 

  4. 12/9 calorie row or ski 

  5. 20 meter/side 1-arm KB overhead carry @ moderately challenging weight 

  6. Rest 

Farmers carry: https://youtu.be/MH8id-EaoPA?si=2DADC120qKaniAdV

Front rack carry: https://youtu.be/8i3PV6vZlXA?si=xEisFWMRjSq48jdS

KB overhead carry: https://youtu.be/UTV5o4Oi2KM?si=QCdX2Qut5K4CcoJC

Accessory

Accumulate 2:00-3:00 Sorenson hold, weighted if able @ light/moderate weight

https://youtu.be/v64xC_x6bks?si=G6wELOMznWKrMR3v

Friday, August 29

Warm-up:  15:00 AMRAP - 5 back squat (start w/ empty barbell) + 10 alt scorpion stretch + 5 kip swing + 10 banded lat pulldown + 10 plate thoracic opener on wall ball  

Strength

In 15:00, superset the following x4 (:90 rest between supersets) - 

  1. 3-5 back squat (start light and build to WOD weight) 

  2. 8-10/side DB foot elevated single leg glute bridge @ moderate weight 

    https://youtu.be/VppT1UdJKlI?si=fbV0OPAiDGZdsW0J

WOD:

In 15:00, complete the following - 

5:00 EMOM - 

3 back squat (@ BW, ¾ BW, or ½ BW) + max toes-to-bar, knees-to-elbow, or v-ups

-5:00 rest-

5:00 EMOM - 

3 bar muscle-up or 6 pull-up + max back squat (135/95 or 95/65 or 65/45) 

*Complete both movements within each minute 

Accessory

3x8-10 single leg hamstring curl @ light to moderate weight 

https://youtube.com/shorts/hGXZgad1vjw?si=nb9XIdavhHRTl5gM

Saturday, August 30 

Warm-up:  2 rounds - 10 supine toes-to-rig + 8/side KB hip opener stretch + 10 banded snow angel + 8 alt toe touch from plank + 10/side thread the needle w/ thoracic extension 

WOD:

Every 8:00 x3 (24:00) -

50 alt knee-to-elbow from plank 

40 alt shoulder tap from plank 

30 tuck-up

40 hollow rock 

50 Russian twist @ 20/14 or 14/10

Accessory

Tabata push-up (4:00)

Tabata barbell bicep curl @ 45/35 (4:00) 



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Monday, September 1 - Saturday, September 6

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Monday, August 18 - Saturday, August 23