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 -
14 DB crush grip bicep curl (video below)
12 DB lat pullover
10 alt pistol squat
Max alt DB snatch
Rest
14 DB plank pull through, feet elevated if possible
12 dead stop KB swing (70/53 or 53/35 or 40/25)
10/side DB 3-point row (video below)
Max DB overhead walking lunge, switch arms every 5 reps
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
Deadlift @ 60, 65, 70, 75, 80% 1RM respectively
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 -
30-ft HS walk, :30 alt shoulder tap from HS or plank, or :30 HS hold or plank
:30-:45 KB front rack march (2 @ 53/35 or 40/25 or 30/15)
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