Tuesday September 8- Friday September 11
Tuesday september 8
Warm up: 20 m skip for height, 20 m skip for distance, 10 lunges, 10 ring rows x2
Strength: 12 min emom
1: 4 dB snatches heavy 50/70
2: 5 burpees
Wod: 15 min amrap
20 plate to overhead 45/25
20 oh plate lunges (10 per leg )
10 burpees with jump on the plate
Accessory: 30 banded internal rotations, 30 banded external rotations, 30 underhand band pull aparts
Wednesday september 9
Warm up: :20 bottom of squat with barbell (back squat position), 20 tall box step ups, 10 scap pull ups x2
Strength: 10 min to build to heavy back squat ( when you finish keep weight on bar)
Wod: (Use same weight that you just finished finding your max back squat at)
2 back squat
10 calorie row bike ski or 100 m run
12 rounds
Accessory: 30 windshield wipers with barbell, 30 russian twist
Thursday september 10
Warm up: 10 warrior squats, :30 pec stretch, :30 handstand or plank hold
Strength: 14 minutes
Build to a heavy 6 push press unbroken
Wod: use same from strength part for push press for wod as for deadlift
15 rounds
1 push press (use 6rep max from above)
7 sumo deadlift high pull
10 air squats
Accessory: optional 3 rounds
:20 second hollow hold
15 reverse crunch
10 toe touches
5 v ups
Friday september 11
Warm up: 10 good mornings with barbell, 10 box jumps, 10 chest pass with med ball at wall x3
Strength: 12 min Emom
1: 10 heavy kb swings #72 #54
2: :30 plank
Wod: 27-21-15-9
Bench Press
Calorie row or ski
August 31-September 4
Monday, 8/31
Warm up: 2 rounds - 8 inch worms + :30 pigeon stretch/side + :30 frog stretch + 20 jumping jacks + 10 jumping squats
Strength:
In 15:00, build to a heavy front squat single (85-90%) or stay light/moderate and complete sets of 5-10
*:30-:45 double under or jump rope practice between lifts
WOD:
For Time:
100 Hang clean and press (65/95)
*Every time you break, complete 12 1-arm DB overhead lunges (35/50)
**Scale up if you desire - 75/105
Accessory (optional):
Accumulate 3:00 KB front rack hold
Tuesday, 9/1
Warm up: 2 rounds - :30 HS hold or plank + 20 m Spider-Man stretch + 20 m broad jumps + :30 crab stretch + 15 sit ups
Strength:
Every :90 for 4 rounds:
1st: 10-12 touch and go Deadlifts (60-65% 1RM)
2nd: :45 Handstand practice (e.g., HSPU, wall walks, HS walks, plank with feet elevated, etc)
WOD:
For time:
500 meter row or ski, or 25 calorie bike
15 front squats (95/135)
500 meter row or ski, or 25 calorie bike
12 front squats
500 meter row or ski, or 25 calorie bike
9 front squats
Accessory (optional):
50 quadruped hip extensions/side
Wednesday, 9/2
Warm up: 2 rounds - 20 m skip for height + 50 mountain climbers + 10 v-ups + :30 downward dog calf marches
Strength:
Every :90 for 4 rounds:
1st: :45 plank, weighted if possible
2nd: 5-7 Strict pull ups or 8-10 ring rows
WOD:
21-15-9
Power snatch (weight listed below) or DB snatch (42-30-18)
Toes to bar
*50 Double unders after each rounds, or 100 singles
*Increase snatch weight for each round if possible. Round of 21: 65/95; Round of 15: 75/105; Round of 9: 85/115
Accessory (optional):
Accumulate a 2:00 wall sit (weighted if possible)
Thursday, 9/3
Warm up: :30 wrist stretch + 2 rounds - 12 banded bent over rows + 5 push ups + :45 plank + 10 Russian baby makers
Strength:
In 15:00:
Build to a tough set of 8 alternating back rack lunges
*Complete 10 renegade rows between sets
WOD:
3:00 AMRAP for 3 rounds (1:00 rest between rounds)
10 Thrusters (55/75)
10 Bar-facing burpees
*Score is total number of reps
Accessory (optional):
Accumulate 200 flutter kicks (weighted if possible)
Friday, 9/4
Warm up: 3 rounds with pvc - 10 pass throughs + 10 around the worlds + :30 T-spine stretch + 10 reverse Samsons
Strength:
In 15:00:
Build to 75% 1RM bench press, then alternate between the following movements for 4-5 rounds:
5 Bench press @75%
6-8 chest to bar pull ups or traditional pull ups or ring rows (focus on kipping rhythm), or 1-3 muscle ups
WOD:
For time:
1,000 m row or ski, or 50 calorie bike
Then, 10-9-8-7-6-5-4-3-2-1
Deadlifts (155/225)
Single DB step overs (35/50)
Accessory (optional):
Accumulate 30 push ups or deficit push ups
August 24-28
Monday 8/24
Warm up: 2 rounds - 20 m DB death march + 10 med ball clean and press + :30 pigeon stretch + 10 pass throughs
Strength:
In 12:00, work to a moderate/heavy complex:
1 power clean + 1 hang power clean + 1 jerk OR stay light/moderate to work on form (if staying light, complete 1 complex every :60-:90)
WOD:
50 calorie buy-in, followed by 2:00 rest
Then, 4 rounds for time:
12 Toes to bar or knees to elbow
24 Wall balls
48 double unders or 96 singles
Accessory (optional):
Accumulate 2:00 Russian twists
Accumulate 2:00 plank with forearms on med ball
Tuesday 8/25
Warm up: shoulder stretch (coaches choice) + 2 rounds - 8 push ups + 20 m Frankensteins + 20 m penguin walk + :20 kipping or bar hang
Strength:
Every :90 for 4 rounds:
1st: :45 work on tough pull exercise (e.g., butterfly kipping or S kip pull ups, strict pull ups, ring or bar muscle ups, horizontal ring rows or barbell rows)
2nd: 8/10 calorie bike - pay attention to RPM’s and try to exceed each round. Start moderate, work to sprint.
WOD:
3 rounds for time:
15 KB swings (use hips, keep heels down)
10 hang power cleans (85/125) or DB hang power cleans
15 box jumps or step ups
10 push jerks (85/125) or DB push jerks
15 bar facing burpees or DB facing burpees
Accessory (optional):
Accumulate 30 barbell or DB glute bridges
Wednesday 8/26
Warm up: 2 rounds - 12 good mornings + :30 handstand hold or plank + 20 meter walking lunges + 20 m high knees
Strength:
In 15:00, build to a tough Deadlift double - a little heavier than you built to last week, or 75% 1RM
WOD:
Every 3:00 for 6 rounds:
3 DB thrusters (35/50)
6 Handstand push ups, pike push ups off box or bench, or hand release push ups
9 Deadlifts (125/185) or DB/KB Deadlifts
Accessory (optional):
Accumulate 30-40 split stance squats/side (bodyweight only)
Thursday, 8/27
Warm up: 2 rounds - 20 m Spider-Man stretch + 20 m bear crawl + 12 banded pull aparts + 5 burpees
Strength:
Every :60 for 12:00:
1st: 5 strict press @ 65% 1RM
2nd: :30 v-ups or single leg v-ups
WOD:
3 rounds for time:
400 meter run
16 alternating 1-arm DB snatch
400 meter run
16 alternating 1-arm hang clean and jerk
Accessory:
Accumulate :60 weighted star plank or side plank/side
Friday 8/28
Warm up: 2 rounds - 10 Russian baby makers + :30 chest opening stretch + :30 alternating quad stretch + 10 banded forward raises + 10 banded rows
Strength:
In 12:00, work to a moderate/heavy back squat or box squat (a little heavier than what you plan to do for the WOD) OR work on 5 goblet squats with a :05 descent every :90-2:00
WOD (20:00 cap):
Alternate between the following, for time:
2-4-6-8-10-12-14-16-18-20
Pull ups or ring rows
10-9-8-7–6-5-4-3-2-1
Front squats (95/135) or goblet squats
Accessory (optional):
200 m Farmers carry
August 17-21
Monday, August 17
Warm up: 20 pass throughs + 2 rounds: :30 squat hold + 10 reverse Samson’s + :30 hamstring stretch + 10 v-ups
Strength:
Every 2:30, complete both exercises for 4 rounds:
5 1 ¼ squats (back rack @ 65% of back squat 1RM, or use DB’s)
6-8 strict toes to bar, hanging leg raises, or hanging knee raises, or slow and controlled reverse crunches on floor
WOD:
Every 4:00 for 6 rounds:
9 Devil press (35/50 Rx, less for health athlete)
18/24 calories
*The goal here is to maintain similar times in each interval.
** If you do not get at least :30 of rest, adjust weight or reps to allow rest
***If sharing DB’s, 1 person will row, bike or ski first and complete devil presses second
Accessory (optional):
2-3 rounds:
6 single leg kb deadlift/side
Tuesday, August 18
Warm up: 2 rounds - :30 Spider-Man stretch/side/side + :30 pigeon stretch/side + :30 banded side steps + 10 kb suitcase deadlifts/side
Strength:
In 15:00, build to a tough set of 3 Deadlifts (around 70% 1RM, or a little heavier than what you plan to do in the EMOM)
*10 v-ups between lifts
WOD:
For time:
15:00 EMOM:
1st: 5-7 Deadlifts (155/225 Rx, 185/275 Rx plus, or lower for health athlete)
2nd: Max wall balls
3rd: Rest
*Score is total number of wall balls
**Can use barbell, DB’s or KB’s for Deadlifts
Accessory (optional):
Accumulate 2:00 alternating reverse lunges (deficit from plate if possible)
Wednesday, August 19
Warm up: 200 meters + 2 rounds - :30 crab bridge + 12 banded pull aparts + 12 banded rows + :30 side plank/side
Strength:
In 15:00, work on the following jerk sequence:
10-9-8-7-6-5-4-3-2-1
Push press, push jerk, or split jerk
*Build in weight for each set if possible. Can use barbell, DB’s or KB’s
**Start with push press, switch to jerks as weight gets heavier and reps get lower
WOD:
For time:
500 meter row, ski, run, or 30 cal bike
25 pull ups or ring rows
400 meter row, ski, run, or 25 cal bike
20 pull ups or ring rows
300 m row, ski, run, or 20 cal bike
15 pull ups or ring rows
200 meter row, ski, run, or 15 cal bike
10 pull ups or ring rows
100 meter row, ski, run, or 10 cal bike
5 pull ups or ring rows
Accessory (optional):
Accumulate 30-50 banded lat pull downs
Thursday, August 20
Warm up: With an empty bar or pvc, complete 3 rounds of the following:
5 clean pulls + 3 clean high pulls + 3 muscle cleans + 3 front squats
Mobility: Hips (coaches choice)
Strength:
In 12:00:
Build to a heavy power clean single (PR anyone?) or stay light/moderate and work on form (if staying light/moderate or using DBs, complete 5-7 power cleans every :60)
WOD:
21-15-9-15-21
Hang power cleans (95/135 Rx, 65/95 Health) or DB power cleans
Front squats
Accessory (optional):
Accumulate a total of 2:00 double DB or KB overhead hold, or plate overhead hold - tight glutes and core, lock out elbows and shoulders
Friday, August 21
Warm up: 2 rounds - :30 pec stretch/side + 10 downward dog push ups + 16 shoulder taps + :30 Superman hold
Strength:
In 15:00, complete 5-7 rounds of the following:
5 Bench Press @70% 1RM (or a little heavier than last week) or 10 DB bench
10 single arm DB or KB overhead lunges (5/side)
WOD:
5 rounds:
In 2:00, complete:
10 hang power snatch (65/95)
30 double unders or 60 singles
Max burpees
*:60 rest between rounds
**Score is total number of burpees
Accessory (optional):
Accumulate 30-50 banded tricep pulls
August 10-14
Monday, August 10
Warm up: 2 rounds - :30 kipping practice + 5 burpees + :20 handstand hold or plank + :30 frog stretch + :30 hamstring stretch
Strength:
Every :30 for 8 rounds:
3-5 Handstand Push ups or HSPU progressions (pike push ups or traditional push ups)
*Drop reps or work every :60 if needed
2:00 rest
Then, every :30 for 8 rounds:
3-5 Kipping Pull-ups, ring rows, or supine barbell rows, or 1-3 muscle ups
*Drop reps or work every :60 if needed
WOD:
3 rounds for time:
400 meter run
30 Kettlebell swings (35/55)
20 wall balls (14/20)
Accessory (optional):
Accumulate 2:00 plank (weighted if possible)
Accumulate 2:00 hollow hold
Tuesday, August 11
Warm up: :30 wrist stretch + 2 rounds - 5 inch worms w/push up + :30 T-spine stretch + :30 Spiderman stretch/side + :30 jump jacks
Strength:
Every :90 for 4 rounds:
1st: 2 clean pulls + 3 power cleans (75% 1RM) or 10 DB or KB Deadlifts
2nd: :45 double under practice or single under form work - focus on slow, steady jump, moving at wrists, not elbows or shoulders
WOD:
12:00 AMRAP:
10/12 calorie row
5 Push press (no heavier than 95/135) or DB press
10/12 calorie row
5 Hang power cleans (no heavier than 95/135) or double DB power cleans
Accessory (optional):
200 meter uneven Farmer’s carry (100 m/side)
Wednesday, August 12
Warm up: 10 alternating Samson stretch + 2 rounds - 10 plate ground to overhead + 20 Russian twists with plate + squat hold with 5 plate presses from chest + 10 pass throughs
Strength:
For 12:00, superset the following, working at a steady pace:
1 Snatch complex (1 power snatch + 1 squat snatch + 1 overhead squat - work toward moderate weight or stay light and work on form) OR 10 alternating lunges with plate overhead, working on lock out
+
:30 plank on barbell or barbell ab roll-outs or traditional plank
WOD:
For time, 27-21-15-9:
Overhead squats (65/95) or 1-arm DB overhead squats
Toes to bar or knees to elbow
Box jumps or step ups
Accessory (optional):
Accumulate 50 banded rows
Thursday, August 13
Warm up: 2 rounds - 10 banded good mornings + :20 kipping + 10 plank ups + 10 alternating lunges
Strength:
Every :90 for 4 rounds
1st: :45 handstand skill of choice (e.g., HS walking, wall walk, HS hold, plank on med ball, pike to plank with feet on box, etc….)
2nd: 6 split stance squats/side (back rack barbell, or use DB’s), increase weight each time if possible
WOD:
5 rounds for time:
9 Deadlifts (175/255) or KB deadlifts
12 Pull-ups or ring rows
15 DB Thrusters (20/35)
Accessory (optional):
Accumulate 50 weighted glute bridges
Friday, August 14
Warm up: 2 rounds - 5 burpees + 100 m run + 20 alternating step ups + :30 pigeon stretch/side + 6 inch worms- no knee bend!
Strength:
In 12:00, complete 3-5 rounds of the following:
6 Bent over rows/side
8 ring dips, dips off GHD or 16 dips off box
10 bench press @ 65% 1 RM
WOD (20:00 cap):
40-30-20-10
Double unders (80-60-40-20 single unders)
Alternating DB Snatch (35/50)
Sit ups
*10 calorie bike sprint after each round
Accessory (optional):
Accumulate 50-75 banded tricep pulls