Monday, September 22 - Saturday, September 27
Monday, September 22
Warm-up: 8-6-4 snatch pull + snatch high pull + muscle snatch + alt reverse Samson + weighted bootstrapper from box or bench + thoracic reach/side from runners lunge
Strength:
Every :90 x10 (15:00) -
5-5-4-4-3-3-2-2-1-1
Power or squat snatch, touch and go (start light and build every 2 rounds as able)
WOD:
12:00 AMRAP -
20 sit-up, weighted or GHD if able
20 DB 1-arm overhead walking lunge (50/35 or 40/25 or 30/15)
Accessory:
Accumulate 30/side side lying banded open book stretch
https://youtube.com/shorts/_2iQhZaUXd0?si=mGwCX-wQZ4hkGQ0W
Tuesday, September 23
Warm-up: 2 rounds - 5 inch worm w/ push-up + 10 pvc pass through + 5/side KB windmill (light) + 10 alt Cossack squat + :30 jump rope + :30 easy row, bike, or ski
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
10-12 incline DB bicep curls (2 @ light/moderate weight)
12-15 push-up, deficit if able
WOD:
15:00 EMOM -
10/8 calorie bike
15/12 calorie row or ski
:40 max jump rope (doubles or singles)
*Athlete may scale by adding a minute of rest and/or by lowering reps
Accessory:
3x10-12 rear delt crossbody pull (banded or cable)
https://youtube.com/shorts/tt9EmQRyLys?si=17rx7uBYQXjLSHd0
Wednesday, September 24
Warm-up: 15:00 AMRAP - 8 barbell bent-over row (light) + 10/side scorpion stretch + 12 alt groiner + 10/side 1-arm ring row + 8 kip swing + :30/side calf stretch
Strength:
12:00 EMOM -
8-10 barbell bent-over row (135/95 or 95/65 or 65/45)
10-12 chest supported DB lat kickback (2 @ moderate weight)
Rest
WOD:
5 rounds for time -
400 meter run or row (scale to 200)
5 bar muscle-up or 10 pull-up
Accessory:
1:00/side overhead banded lat stretch
1:00 banded straddle stretch
https://youtube.com/shorts/1L0PB5KrIt8?si=Qt1JsklOGZTsOYej
https://youtube.com/shorts/T23cCVPsFCg?si=E5nm6Yvmi2OudRuL
Thursday, September 25
Warm-up: 8-6-4 back squat (light) + lateral box step-over + supine toes-to-rig + alt thoracic reach from low squat + alt hamstring scoop + :30/side pigeon stretch
Strength:
In 20:00, complete the following @ steady pace -
10-8-6-4-2
Back squat (start light and build to 8/10 RPE)
DB/KB goblet lateral box step-over (53/35 or 40/35 or 30/15)
Strict toes-to-bar or knees-to-elbow
Accessory:
Superset the following x3 (:90 rest between supersets) -
10 hip thrust @ moderate weight
10 hamstring curl @ moderate weight
Friday, September 26
Warm-up: 2:00 easy row (1x) directly into 10-8-6 - clean pull + clean high pull + muscle clean (light) + banded good morning + figure-4 stretch w/ rotation/side
Strength:
Every 2:00 x7 (14:00) -
3 deadlift + 3 hang power clean + 3 push jerk
*Start light and build to challenging complex if able
WOD:
For time -
3,500 meter row or ski (scale to 2,000) or 200 calorie bike (scale to 100)
Accessory:
Accumulate 60-100/side banded oblique rotations + 60-100 alt supine heel taps (partition reps as desired)
Saturday, September 27
Warm-up: 15:00 AMRAP - 12 alt single leg v-up + 10 alt box step-up + 8 bench press (light) + 10 alt KB gorilla row (2 @ light weight) + 12 banded snow angel
Strength:
In 30:00, complete the following @ steady pace (rest as needed) -
50 bench press (135/95 or 95/65 or 65/45)
40 alt KB gorilla row (2 @ 53/35 or 40/25)
30 box jump over or step-over (24/20 in or lower)
20 v-ups, weighted if able
100-ft Farmers carry (2 @ challenging weight)
20 v-ups, weighted if able
30 box jump over or step-over (24/20 in or lower)
40 alt KB gorilla row (2 @ 53/35 or 40/25)
50 bench press (135/95 or 95/65 or 65/45)
Accessory:
Accumulate the following -
1:00/side banded hamstring stretch
1:00 med ball thoracic opener
1:00 banded backpack stretch