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 -
40 double under or 80 singles
20 sit-up (weighted or GHD if able)
10 Pendlay row (135/95 or 95/65 or 65/45)
Rest
40-ft handstand walk or :40 alt shoulder tap from pike or plank
20 v-up (weighted if able)
10 box jump (30/24 in or lower)
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) -
10/side single leg DB hip thrust
10 GHD hip extension, :01 pause @ top
: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:
1:00/side figure-4 stretch w/ rotation
1:00/side supine crossbody stretch for hips / low back
1:00/side banded lat stretch