Monday, September 21- Friday, September 25
Monday, 9/21
Warm-up: 2 rounds - 10 bootstrappers + 20 m alternating quad stretch + 20 m bear crawl + 5 burpees + 5 push ups
Strength:
Every 2:30 for 10:00 (4 rounds), build to moderately heavy complex:
2 clusters (clean into a thruster, twice)
4 push press
6 front squats
WOD:
3 rounds for time:
21 Thrusters (65/95)
15 Toes to bar or knees to elbow
400 meter run
Accessory (optional):
Accumulate 2:00 Sorensen hold or Superman hold, weighted if possible
Tuesday, 9/22
Warm up: :45 wrist stretch + :45 reverse Samson + 2 rounds with empty barbell - 4 clean pulls + 4 clean high pulls + 4 muscle cleans + 10 lateral hops over bar
Strength:
Every :90 for 4 rounds:
1st: 4 power cleans with :03 pause at knee (focus on maintaining tension in lats and straight arms until you clear your hips; keep weight light, around 65/95)
2nd: :45 double unders
WOD:
Every 2:00 until failure:
10/12 calorie row
2-4-6-8-10….
Power cleans
*Score is total number of cleans; continue counting up by 2’s until you can no longer complete your number of cleans in 2:00 timeframe
**95/135 for competitive athlete, 65/95 for health athlete
Accessory (optional):
1-2 rounds:
100 mountain climbers
:60 plank
Wednesday, 9/23
Warm up: 2 rounds - 12 banded good mornings + 20 m walking lunges + :30 hollow rocks + 5 inch worms w/push up + 10 kip swings
Strength:
In 15:00, build to moderate Deadlift triple
*Get 5-10 HSPU between sets
WOD:
80/100 calorie bike
*E2MOM complete 4-6 pull-ups or ring rows
** Start with Pull-ups
Accessory:
Accumulate 60 banded lat pull downs
Thursday, 9/24
Warm up: 2 rounds - :30 wall sit + :30 straddle stretch + 10 plate ground to overhead + 10 plate overhead alternating lunges + 5 overhead squats with pvc
Strength:
12:00 EMOM:
1st: 8 DB or KB split squats, right (35/50)
2nd: 8 DB or KB split squats, left (35/50)
3rd: 4 muscle snatches (35/45)
WOD:
10-9-8-7-6
Power snatch (65/95)
Air squats
2:00 rest
5-4-3-2-1
Power snatch (85/115)
Overhead squats
*Don’t worry if you cannot hit the above weight. The goal is just to go a little heavier for the second part.
Accessory:
Accumulate 30 renegade rows (15/side)
Friday, 9/25
Warm up: 2 rounds - :30 plank + :30 crab stretch + 5 bench press with empty bar + :30 side plank/side + :30 T-spine stretch
Strength:
In 15:00, complete 4-6 sets of the following:
6 Bench press @ 70% 1RM
12 plank ups
18 KB swings
WOD:
“Annie”
50-40-30-20-10
Double unders (or 100-80-60-40-20 single unders)
Sit-ups
Accessory:
Accumulate 30 ring dips, dips off GHD, or 60 dips from box or bench or 60 tricep pulls
Saturday, 9/26
Warm up: 10 pass throughs + 10 around the worlds + 3 rounds - 3 back squats, starting with empty bar and building in weight each round
Strength:
In 14:00, build to moderate/tough back squat or box squat or goblet squat triple
WOD:
60 Wall balls
50 Pull-ups
40 Push press (65/95)
30 Burpee box jumps or burpee step ups
Accessory:
Accumulate 3:00 wall sit
Monday 9/14 - Friday 9/18
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, 9/16
Warm up: 4 rounds - 100 m row/ski or 10 cal bike - Start at 75% and gradually increase to sprint on last round (Rest 1:00 between rounds); Shoulder and hip mobility (coaches choice)
Strength: 12:00 EMOM:
1: 3 squat cleans @ 75% 1 RM
2: :20 L-sit, L-hang, or tuck hang
WOD:
2 rounds, for time:
10 pistol squats
20 pull ups
30 DB cleans (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 -: 10 death march steps/leg, 15 banded bent over row, 10 tall box step ups
Strength:
In 14:00, build to a tough jerk or split jerk, or stay light/moderate and complete 5 jerks per set
*Complete 20 shoulder taps from plank between lifts
WOD:
4 rounds, for time:
16 calorie row
8 push press @ 70% of weight used for split jerk
200 meter run
10 toes to bar or knees to elbow
Accessory: 30 weighted reverse crunches, 20 v ups, 20 plank ups (10 per side)
Friday, September 18
Warm up : 3 rounds - :30 jacks + 10 push ups + :30 plank + 10 jumping squats
Strength:
Every :90 for 4 rounds:
1st: 5 wall walks or pike to plank
2nd: 7 bent over rows/side
WOD:
For time:
2-4-6-8-10-8-6-4-2
Bar facing burpees
Front squats (95/135 or 65/95)
Accessory :
200 m Farmers carry
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