Monday September 14 - Friday September 18
Monday September 14
Warm up: 2 rounds
10 warrior squats, 10 pvc pass through, :90 bike (focus on nose breathing), 10 kb suitcase deadlifts
Strength: 14 minutes
starting at 95/65 pounds build to a heavy single deadlift
Wod: Use 80% of Deadlift max from Strength
5 rounds
8/10 cal bike
5 deadlifts at 80%
7 handstand push ups or hand release push ups
Accessory:
20 barbell glute bridges with 80%
Tuesday september 15
Warm up: :30 pigeon stretch, 10 t spine stretch, 200 m run (Nose breathing) then
2 rounds 20 reverse lunges, 10 trx row, 10 overhead squat with pvc or barbell
Strength: 14 min emom
1: 4 muscle snatches start at 95/65 or lighter, can add weight each round
2: 200 m row/ski or 9 cal/7cal bike
Wod:
3 rounds
400 m run
20 hang power snatch 65/45 advanced 95/65
50 double unders or 100 jump rope
optional abs : who can get the most unbroken
Must do 10 before 20 and so on. Can rest between sets for however long
10 unbroken toes to bar or knees to elbow
If completed
20
If completed
30
Wednesday september 16
Warm up: 4 rounds
100 m row/ski or 10 cal bike
Rest 1-2 minutes
Start at 75% and gradually increase to sprint on last round (Nose breathing)
Strength: 12 min emom
1: 10 heavy wall balls 30/20 more advanced 16 wall balls
2: 16 oh plate lunges 45/25 more advanced 16 double kb lunges use appropriate weight
3: :20 L sit or knee tuck hang
Wod: 20 min time cap
2 rounds
20 pull ups
30 db clean and jerk 50/35
40 kb swings 54/35
Accessory: optional 2 rounds
30 crush grip kb curls (hold kb by ball not handles)
30 band pull aparts
Thursday september 17
Warm up: 2 rounds
20 death march steps (10 per leg), 15 banded bent over row, 10 tall box step ups
Strength: 14 minute emom
1 split jerk or push jerk
Start at 95/65 or less and add weight each round
Wod:
500 m row
Grace (30 clean and jerk) (135/95)
Accessory: 30 weighted reverse crunches, 20 v ups, 20 plank ups (10 per side)
Friday september 18
Warm up : 3 rounds
5 pull up, 10 push up, 15 air squat
strength : 12 minutes to find 6 rep max db bench press
Wod: 10 rounds
10 single arm db box step overs 50/35
10 alt single arm db hang clean and jerk
Accessory :
200 m overhead db carry
200 m farmer carry db or kb
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