Monday, September 8 - Saturday, September 13

Monday, September 8

Warm-up:  15:00 AMRAP- 10 banded good morning + :30 easy row, bike, or ski + 10 upward to downward dog + :30/side figure-4 stretch + 5 deadlift (light) + :30 cat cow 

WOD:

30:00 AMRAP @ steady pace (zone 2) -

500 meter row 

400 meter run

30 deadlift (135/95 or 95/65)  

20 calorie bike 

100-ft Farmers carry (2 @ 70/53 or 53/35 or 40/25)  

Accessory

3x10 hamstring curl @ moderate weight (:60 rest between sets) 

Tuesday, September 9

Warm-up:  2 rounds - 12 alt single leg v-up + 10 alt box step up + 8 Pendlay row (light) + 6 inch worm w/ push-up + :30 handstand hold or plank + :30 jump rope

WOD:

32:00 EMOM - 

  1. 40 double under or 80 singles 

  2. 20 sit-up (weighted or GHD if able) 

  3. 10 Pendlay row (135/95 or 95/65 or 65/45) 

  4. Rest

  5. 40-ft handstand walk or :40 alt shoulder tap from pike or plank 

  6. 20 v-up (weighted if able) 

  7. 10 box jump (30/24 in or lower) 

  8. Rest 

Accessory

3x 21 barbell bicep curl series (45/35) 

https://youtu.be/tdbHeBu8yQg?si=j-otpXch9V5YUjf_

Wednesday, September 10

Warm-up: 3 rounds - 6 thruster (light) + 12 alt hamstring scoop + 6/side 1-arm ring row/side + 12 alt reach from low squat + 6 alt reverse Samson + 12 alt scorpion stretch 

WOD:

“Fran”

21-15-9 for time - 

Thruster (95/65 or 65/45 or 45/35)  

Pull-up or ring row 

https://wodwell.com/wod/fran/?ref=listmodal

Accessory

Superset x3 (:90 rest between supersets) - 

  1. 10/side single leg DB hip thrust

    https://youtu.be/KW7yo5x7-HI?si=x6uhmFpTZRug_v18

  2. 10 GHD hip extension, :01 pause @ top 

  3. :30 Sorenson hold 

Thursday, September 11

Warm-up: 8-6-4 clean pull + clean high pull + muscle clean (light) + banded good morning + push-up to pike + alt Cossack squat + banded side lying open book stretch/side 

Strength

Every 2:00 x 8 (16:00) -

5-5-4-4-3-3-2-2

Power clean, touch and go (start @ 50% 1RM and build by 5% each round as able)  

WOD:

In 18:00, complete 3 rounds of the following @ steady pace (zone 2) - 

3:00 row, bike, or ski calories 

2:00 KB swing (53/35 or 40/25 or 30/15) 

1:00 push-up 

Accessory

3x10 cable tricep pulls @ moderate / challenging weight (:60 rest between sets) 

Friday, September 12

Warm-up: 15:00 AMRAP - 10 alt toe touch from plank + 5 back squat (light) + 10 DB bench press (2 @ light weight) + 5/side banded single leg RDL + 10 bootstrapper 

Strength

In 18:00, superset the following x5 (:90 rest between supersets) -  

10-8-6-4-2

Back squat @ 55, 65, 70, 75, 85% 1RM respectively 

Single leg RDL/side (53/35 or 40/25 or 30/15) 

WOD:

10:00 AMRAP for total bench press reps - 

DB bench press (2 @ 50/35 or 40/25 or 30/15) 

Every 2:00, starting at 0:00 - 200 meter run

*Athlete will complete bench press whenever they are not running  

Accessory

Tabata Copenhagen plank (4 rounds/side) 

Saturday, September 13

Warm-up:  2 rounds - 12 alt groiner + 10 supine toes-to-rig + 8 alt reverse Samson + 6/side thread the needle w/ thoracic extension + :30 tabletop stretch + :30/side pigeon stretch 

Partner WOD:

For time (you go, I go) - 

50 alt goblet lunge*

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

30 calorie row, bike, or ski  

20 burpees over rower or KB  

30 calorie row, bike, or ski  

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

50 alt goblet lunge 

*P1 completes 50 lunges, then rests while P2 completes 50 lunges

Next, P1 completes 40 toes-to-bar, then rests while P2 completes 40 toes-to-bar

Accessory

  1. 1:00/side figure-4 stretch w/ rotation

    https://youtube.com/shorts/QfMX1s6nD0s?si=5HUmSRpQn3M6G1L0

  2. 1:00/side supine crossbody stretch for hips / low back

    https://youtu.be/aQESYS7RAOQ?si=TQZyfFtEJEx3zYay

  3. 1:00/side banded lat stretch

    https://youtube.com/shorts/1L0PB5KrIt8?si=1JwsaB7qPDRja4UM

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Monday, September 15 - Saturday, September 20

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Monday, September 1 - Saturday, September 6