Monday, September 15 - Saturday, September 20

Monday, September 15

Warm-up: 2:00 easy row (1x) directly into 8-6-4 clean pull + clean high pull + muscle clean + banded good morning + alt Cossack squat + scorpion stretch/side 

Strength:

Every :90 x8 (12:00) - 

1 power clean + 1 hang power clean (above knee) + 1 high hang power clean (hips) 

WOD:

For time - 

1,600 meter row 

-3:00 rest-

800 meter row 

-2:00 rest-

400 meter row 

-1:00 rest-

200 meter row 

Accessory

Accumulate 20-40 dips from dip handles, banded if necessary (rest as needed) 

https://youtu.be/o2qX3Zb5mvg?si=4fw7mipnj3MI7a8F

Tuesday, September 16

Warm-up: 2 rounds - 6 deadstop KB swing (light) + 8 alt pistol squat to bench + 6 alt DB snatch (light) + 8 pvc pass through + 6 alt walking lunge (no weight) + :30 banded bent-over row 

WOD:

30:00 EMOM - 

  1. 14 DB crush grip bicep curl (video below)

  2. 12 DB lat pullover 

  3. 10 alt pistol squat 

  4. Max alt DB snatch 

  5. Rest

  6. 14 DB plank pull through, feet elevated if possible  

  7. 12 dead stop KB swing (70/53 or 53/35 or 40/25) 

  8. 10/side DB 3-point row (video below) 

  9. Max DB overhead walking lunge, switch arms every 5 reps 

  10. Rest 

*Suggested weight for all DB movements = 50/35 or 40/25 or 30/15

https://youtu.be/at2g_OGyuDE?si=_hyHgFv1BjMRuogg

https://youtu.be/xeJMDUC5nck?si=vKAdUtvAmc4-Jopz

Accessory:

3x10 hip thrust @ moderately heavy weight

Wednesday, September 17

Warm-up: 8-6-4 back squat (start light and build to Strength weight) + supine toes-to-rig + banded snow angel + 1-arm ring row/side + alt thoracic reach from low squat + kip swing 

Strength:

Every :90 x6 (9:00) -

3-5 back squat @ BW, ¾ BW, or ½ BW

WOD:

Every 5:00 x4 (20:00) -

200 meter run 

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

200 meter run 

5 bar muscle-up or 10 pull-up 

Accessory

3x10/side deficit clamshell 

https://youtube.com/shorts/vuNbx88psOc?si=DjEDExu0oe272-WO

Thursday, September 18 

Warm-up: 15:00 AMRAP - 5 deadlift (start light and build o 60% 1RM) + :30  jump rope + 5 inch worm w/ push-up + 10/side thoracic rotation from runners lunge 

Strength:

In 16:00, superset the following x5 (:90 rest between supersets) - 

10-8-6-4-2

  1. Deadlift @ 60, 65, 70, 75, 80% 1RM respectively

  2. Strict handstand push-up, pike push-up or or deficit traditional push-up 

https://youtu.be/v-h4EDp3Z4Y?si=sMU4zev8MGEPC0Xk

https://youtu.be/EqXFl_YxF8k?si=KyfdKa6xtgr2RKDC

https://youtu.be/B68Foe2DkfI?si=U-LXeyRcfCXNkz1u

WOD:

10:00 AMRAP - 

Max sit-up (GHD or weighted if able) 

*Every 2:00, starting @ 0:00 - 50 double under or 100 singles 

Accessory

1:00/side supine banded hamstring stretch 

1:00/side banded hip flexor stretch 

Friday, September 19

Warm-up:  15:00 AMRAP - 8 bench press (light) + 6 wall ball thruster + 8 plate thoracic extension on wall ball + 8 upward to downward dog + 6/side thread the needle w/ thoracic extension 

Strength

Every 3:00 x6 (18:00), superset the following - 

3 bench press @ 60, 65, 70, 75, 80, 85% 1RM respectively 

*After each round, alternate between the following - 

Rounds 1, 3, and 5: Barbell bicep curl series (7, 7, 7 @ 45/35) 

Rounds 2, 4, and 6: 10-12 DB skull crusher (2 @ moderate weight) 

WOD

5 rounds for time - 

15/12 calorie bike (scale to 12/9) 

15 wall ball (20/14 or 14/10 or 10/6) 

Accessory

1:00 banded lat stretch + 1:00 tabletop stretch + 1:00-2:00 myofascial release 

Saturday, September 20

Warm-up:  :30 alt shoulder tap from plank + 5/side KB windmill (light) + :30 tuck-up + 10 alt renegade row (light) + :30/side pigeon stretch + 10/side KB hip opener stretch 

Strength:

12:00 EMOM - 

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

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

    https://youtu.be/aAbVFCqY4Ac?si=05_itxzzDaglZ8GK

  3. Rest  

WOD:

16:00 AMRAP @ steady pace - 

50 hollow rock w/ plate if able (light to moderate weight) 

40 tuck-up w/ plate if able (light to moderate weight) 

30 alt knee-to-elbow from plank

20 alt landmine oblique rotation (25/15 or 15/10 or 10/5) 

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

Accessory

Tabata banded lat pulldown 

https://youtu.be/LfGyMCw_Zd0?si=uFeveaggVRA8Iaor

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Monday, September 22 - Saturday, September 27

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Monday, September 8 - Saturday, September 13