Monday, September 29 - Saturday, October 4
Monday, September 29
Warm-up: 2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean + 5 front squat (light) + 10 alt reverse Samson + 10 alt Cossack squat + 10 supine toes-to-rig
Strength:
Every :90 x8 (12:00) -
3 deadlift + 3 hang power clean + 3 front squat (start light and build as able)
WOD:
In 19:00, complete the following for total reps -
5:00 EMOM - :30 toes-to-bar, knees-to-elbow, or v-ups
2:00 rest
5:00 EMOM - :30 back rack lunge (135/95 or 95/65 or 65/45)
2:00 rest
5:00 EMOM - :30 bike calories
Accessory:
3x10-15/side deficit clamshells
https://youtu.be/FUj_ajQcNhg?si=xZgZQu227oBcXaDq
Tuesday, September 30
Warm-up: 2:00 easy row or ski (1x) directly into 2 rounds - 10 pvc pass through + :30 easy jump rope + 8 push-up to pike + :30 alt calf stretch + 10 alt toe touch from plank
WOD:
Every 6:00 x5 (30:00) -
21 double under or 42 singles
15/12 calorie row or ski (scale to 12/9)
9 burpee box jump or burpee step-up (24/20 in or lower)
15/12 calorie row or ski (scale to 12/9)
21 double under or 42 singles
Accessory:
3x8-10/side KB windmill @ light weight (:60 rest betweeen sets)
https://youtu.be/3rtUK_jUv4s?si=KBOhmjlqvLKcfJ1T
Wednesday, October 1
Warm-up: 8-6-4 snatch pull + snatch high pull + muscle snatch + overhead squat + banded good morning + kip swing + thread the needle w/ thoracic rotation/side
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
Power snatch + overhead squat, :01 pause @ bottom (start light and build as able)
WOD:
3 rounds for time -
10 bar muscle-up or 20 challenging pull-up or ring row
20 KB swing (53/35 or 40/25 or 30/20)
400 meter run
Accessory:
1:00/side banded lat stretch
1:00/side figure-4 stretch w/ rotation
1:00 supine crossbody stretch
https://youtu.be/aQESYS7RAOQ?si=SMQbOmOKQtrfr1-P
Thursday, October 2
Warm-up: 2 rounds - 8 DB bench press + 8 DB RDL (light) + 8 lateral box step-over (no weight) + 10 alt landmine oblique twist (empty barbell) + 10 alt hamstring scoop
WOD:
In 30:00, complete the following for quality reps @ steady pace (athlete chooses weight for each movement) -
16-12-8
DB bench press
Renegade row, alternating
16-12-8
DB Romanian deadlift
Lateral goblet box step-over
https://youtu.be/4SYPu67tu70?si=KLbNCgbqHLlBY90f
16-12-8
GHD hip extension, :02 pause @ top (weighted if able)
Landmine oblique rotation, alternating https://youtu.be/4dGj7rES9pY?si=XrBVFiUYbOzZUiZD
Accessory:
3x8-10/side 1-arm DB straight leg sit-up @ light weight (:60 rest between sets)
https://youtu.be/h9OYpweuJEc?si=k3oZgsGwCWgECj5N
Friday, October 3
Warm-up: 15:00 AMRAP - 12 banded forward raise + 10 bootstrapper + 8/side KB hip opener stretch + 10 upward to downward dog flow + 12 banded pull-apart
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
10-12 seated incline DB bicep curl (2 @ light to moderate weight)
10-12 DB skull crusher (2 @ moderate weight)
10-12 cable or banded rear delt crossbody pull (light to moderate weight)
WOD:
15:00 EMOM -
10 wall ball (20/14 or 14/10 or 10/6)
Accessory:
3x10/side single leg supine hamstring curl on exercise ball (use both legs if needed) or single leg cable curls
https://youtube.com/shorts/XkdOQecjscs?si=pFay1PmCUF6uD2wX
https://youtube.com/shorts/xB1lGVzRwWk?si=q-3liVlQIVWq6Jlb
Saturday, October 4
Warm-up: 2 rounds - 5 inch worm w/ push-up + 10 alt shoulder tap from handstand, pike, or plank + 15 banded snow angel + 20 banded lat pulldown + :30 cat cow
Strength:
12:00 EMOM -
30-ft handstand walk, 10-12 alt shoulder tap from handstand or pike, :30 handstand hold, or :30-:60 alt shoulder tap from plank
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
Rest
WOD:
In 16:00, complete 4 rounds for total reps -
3:00 sit-up
1:00 push-up
Accessory;
Accumulate 30-50/side banded row from side plank, :01 pause in back position