Monday, September 1 - Saturday, September 6

Monday, September 1

Warm-up: 8-6-4 muscle clean + front squat + push jerk (light) + alt Cossack squat + alt hamstring scoop + alt reverse Samson + pvc pass through + banded snow angel 

WOD:

30:00 EMOM for total bike calories - 

Minute 1: P1 completes 1 barbell complex* while P2 completes full minute on bike

Minute 2: P1 completes full minute on bike while P2 completes 1 barbell complex*

Minute 3: Rest

*3 power clean + 3 front squat + 3 push jerk (155/105 or 125/85 or 85/55)

Accessory

Tabata DB skull crusher @ light / moderate weight 

https://youtu.be/jO2Jl9eZpXk?si=KZ2Yc-peaWnnYMzv

Tuesday, September 2

Warm-up:  15:00 AMRAP - 5 inch worm w/ push-up + :30 barbell Zercher march (light) + 10 alt scorpion stretch + :30 alt landmine oblique rotation (light) + 10 cat cow 

Strength:

Every :90 x4 (12:00) - 

  1. 12-16 alt landmine oblique rotations @ light to moderate weight

    https://youtu.be/4dGj7rES9pY?si=h39ouRIAg2PQXEpr

  2. :30-:60 barbell Zercher march @ light to moderate weight

    https://youtube.com/shorts/R6t0iGB_eM8?si=mwuHLRLXvpLjIbho

WOD:

On a 20:00 clock, complete the following @ steady pace (zone 2) - 

6-9-12-15-18-21 (continue adding 3 reps to each movement until time is up) 

Row or ski calories 

Hand release push-up 

Sit-up (weighted or GHD if able) 

Accessory

1:00/side banded hamstring stretch 

1:00/side overhead banded lat stretch from straddle 

https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared

Wednesday, September 3

Warm-up:  2 rounds - 4/side DB goblet split squat (2 @ light weight) + 6/side box step-up + 8 Pendlay row (light) + 10 banded good morning + 12 banded glute bridge 

WOD:

30:00 EMOM - 

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

  2. 10 barbell hip thrust, :01 pause @ top (135/95 or 95/65 or 65/45) 

  3. 8/side DB/KB goblet split squat (50/35 or 40/25 or 30/15) 

  4. 60-ft DB/KB Farmers carry (2 @ 50/35 or 30/15) 

  5. Rest 

  6. 14 DB/KB Romanian deadlift (2 @ 50/35 or 40/25 or 30/15) 

  7. 12 DB lat pullover (50/35 or 40/25 or 30/15) 

  8. 10 Pendlay row (135/95 or 95/65 or 65/45) 

  9. 8/side DB/KB goblet box step-up @ 24/20 in (50/35 or 40/25 or 30/15) 

  10. Rest 

Accessory

Tabata banded X walk 

https://youtu.be/RyJonI6zQaE?si=yfZoasM7xjb9rl8E

Thursday, September 4

Warm-up: 10 supine toes-to-rig + :30 alt shoulder tap from plank or pike + 10 thoracic opener on wall ball + :30/side couch stretch + 10/side reach from runners lunge 

Strength:

12:00 EMOM - 

  1. 30-ft HS walk or :30-:45 alt shoulder tap from HS, pike, or plank 

  2. :30-:45 DB gun hold (2 @ moderate weight) 

    https://youtu.be/73eiD1gDvDc?si=T-XJPZsG674eWFhg

  3. Rest 

WOD:

4 rounds for time - 

20 toes-to bar, knees-to-elbow, or v-ups  

400 meter run 

Accessory

Accumulate 1:00-2:00/side star plank or side plank 

https://youtu.be/-9toG6869YY?si=MfFsasy4RbzeRHOR

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Monday, August 25 - Saturday, August 30