October 12-16
Monday, October 12
Warm-up: 3 rounds - 10 chest passes w/wall ball + 5 muscle cleans w/press (empty bar) + 5 muscle snatches (empty bar) + :30 chest opening stretch
Strength:
In 15:00, work to complete the following sequence:
10-9-8-7-6-5-4-3-2-1
Bench press, building each round if possible
*:30 hollow rocks between rounds
WOD:
For Time:
30 Clean and jerks (75/115)
15 Power snatches (75/115)
*Every minute, perform 5 toes-to-bar or knees to elbow
**Start the work-out with toes-to-bar
Accessory (optional):
2-3 rounds - 20 banded standing punches/side with rotation
Tuesday, October 13
Warm-up: 3 rounds - :30 plank + 10 alternating quad stretches (holding for :03) + :30 plank ups + 5 fronts squats w/empty barbell
Strength:
In 14:00, complete 4-5 sets of the following:
12/15 Calorie bike
:30 Banded side steps
10 Pendlay rows (weight is athlete’s choice)
:30 Banded glute bridges
WOD:
3 rounds for time:
50 Double unders (or 100 singles)
40 Front squats (65/95)
30 V-ups (or alternating single leg v-ups)
20 Alternating lunges (no weight)
Accessory:
Accumulate 2:00 Superman hold
Wednesday, October 14
Warm-up: 3 rounds - 10 banded good mornings + 10 banded pull aparts + 10 bootstrappers + 5 burpee broad jumps
Strength:
Every :90 for 4 rounds:
1st: :45 work on gymnastics skill of choice (e.g., handstand hold, handstand walking, muscle ups, kipping, toes-to-bar, etc)
2nd: :45 Box jumps or step ups (If jumping, continue to focus on soft landing)
WOD:
18:00 EMOM:
1st: 10 Touch-and-go deadlifts (155/225)
2nd: 10 Pull-ups
3rd: 10 Lateral burpees over bar
*Scale as needed to assure you get at least :10 rest
Accessory:
Accumulate 30 rotational med ball slams
Thursday, October 15
Warm-up: :60 squat hold with alternating reach + 3 rounds - 20 m high knees + 20 m toy soldiers + 20 m bear crawl
Strength:
12:00 EMOM:
1st: :40 Sprint - row, run, bike, or ski,
2nd: :40 Smooth double unders or single unders.
WOD:
“The Chief”
Five 3:00 AMRAPs
3 Power cleans (95/135)
6 Push-ups
9 Air squats
*Rest 1:00 between each round
Accessory:
2-3 rounds, try to complete each round unbroken:
:20 flutter kicks + :20 hollow hold + :20 sit-ups
Rest between sets
Friday, October 16
Warm-up: 2 rounds - 20 banded side steps + 8 Cossack squats (no weight) + 10 pass throughs + 10 kip swings + 10 m Samson stretch + 10 m inch worms
Strength:
In 15:00, complete 4-5 rounds, for quality, with empty barbell:
10 Cossack squats (back rack)
10 Overhead squats (3131 tempo)
20 DB seesaw rows (no heavier than 35/50)
WOD:
In 2:00, complete:
8 Thrusters (75/115)
8 Toes-to-bar or knees-to-elbow
Max calories in remaining time
*Complete 5 rounds
**Rest :60 between rounds
Accessory (optional):
50 weighted side bends/side
Saturday, October 17
Warm-up: 3 rounds - 20 m skip for height + 20 m death march + 1 Turkish get-up with light weight + 5 push-ups + 5 burpees
Strength:
In 14:00, complete 5-6 rounds of the following:
1 Power clean + 1 squat clean (build in weight if possible)
1 Turkish get up/side
WOD:
16:00 AMRAP:
400 Meter run
20 KB swings
2 Handstand push-ups
*Add 2 HSPU each round
**Pike push-ups from box or HRPU to scale
Accessory (optional):
Tabata set (:20 on, :10 rest for 8 rounds in 4:00)
Alternate between plank and mountain climbers
October 5-9
Monday, October 5th
Warm-up: 3 rounds - 3 power cleans with :03 pause above knees + 3 push press (start w/empty bar, add a little weight each round if possible) + 5 push-ups into downward dog + 10 alternating Samson stretch
Strength:
Every :90, for 8 rounds:
Build to moderate/heavy complex -
1 power clean + 1 hang power clean + 1 jerk or split jerk
*With the cleans, make sure to maintain straight arms until you have cleared hips
WOD:
12:00 AMRAP:
40 Double unders or 80 singles
20 Single DB reverse lunges (35/50)
20 Alternating DB snatch
*Hold DB however you want for lunges - goblet, shoulder, or side position, switching it up as needed
Accessory (optional):
Accumulate 30 plank ups + :60 plank
Tuesday, October 6th
Warm-up: 2 rounds - :30 wall sit + 20 m alternating quad stretch + 20 m Spider-Man stretch + 5 back squats with empty barbell
Strength:
In 12:00, complete the following back squat sequence:
5 reps @50% 1RM, 3 reps @60% 1RM, and 1 rep @70% 1RM. Then, complete 15-20 back squats at 75% 1RM
WOD:
On a 6:00 running clock:
40 Sit-ups
60 Wall balls
Rest the remaining of the time, and then go directly into:
On a 6:00 running clock:
40 Sit-ups
40 Burpees
Rest the remainder of the time, and then finish with:
On a 6:00 running clock:
40 Sit-ups
60 Wall balls
*Complete the work within the sets in any order, athlete’s choice (e.g., on the first set, athlete may choose 4 rounds of 10 sit-ups and 15 wall balls)
Accessory:
Accumulate 2:00 Sorensen hold or Superman hold
Wednesday, October 7th
Warm-up: :60 squat hold w/alternating thoracic rotation + 2 rounds - 10 banded good mornings + 10 banded bent over rows + :30 plate hops + 10 kips swings
Strength:
12:00 EMOM:
1st: 5 Bent over rows/side
2nd: 10 Box jumps (Shh 🤫🤫🤫focus on soft landing)
WOD:
“Helen”
3 rounds for time:
400 m run
21 KB swings (35/53)
12 Pull-ups
*Benchmark times - Beginner 15-17 min; Intermediate 11-14 min; Advanced 9-10 min; Elite < 8 min
**KB swings are American, meaning you will go overhead
Accessory:
Accumulate 50 banded lat pull-downs
Thursday, October 8th
Warm-up: 3 rounds - 10 pvc pass throughs + 10 pvc around the worlds + 10 overhead squats with pvc + :30 t-spine stretch
Strength:
12:00 EMOM:
1st: :45 Bike or ski (moderate pace)
2nd: 3 Muscle snatches + 3 overhead squats + 3 Sotts press w/empty barbell or pvc for all movements (no heavier than 35/45)
WOD:
12 Hang squat snatches (or hang power snatch + OHS) (65/75)
24 calorie row
15 Hang squat snatch (or hang power snatch + OHS) (65/75)
30 calorie row
18 Hang squat snatch (or hang power snatch + OHS) (65/75)
36 calorie row
Accessory:
Accumulate 2:00 side plank/side, weighted if possible
Friday, October 9th
Warm-up: :60 pigeon stretch/side + 3 rounds - 5 Deadlifts, starting with empty bar, and building a little each round + 10 banded good mornings + :30 glute bridge hold
Strength:
In 15:00, complete the following:
Build to a tough set of 5 touch-and-go banded deadlifts
*:30 plank on barbell between sets
WOD:
10:00 AMRAP:
24/30 Calorie bike
30 Toes-to-bar or knees to elbow
30 Push-ups
Max deadlifts in remaining time (155/225)
Accessory:
Accumulate 30-50 barbell glute bridges
Saturday, October 10th
Warm-up: 2 rounds - 20 banded lat pull-downs + :30 plank + 30 mountain climbers + 20 m walking lunges + :30 seated hamstring stretch
Strength:
12:00 EMOM:
1st: 8 Front rack reverse lunges (95/135)
2nd: 5 Strict pull-ups or 8 kipping pull-ups
WOD:
21-18-15-12-9
Double unders
Hang squat cleans (95/135)
*200 m run after each round (end with run)
Accessory:
Accumulate 100 sit ups
Monday, 9/28 - Friday, 10/2
Monday, 9/28
Warm-up: 2 rounds - 10 m death march + 10 m walking lunges + :30 squat hold + 20 m quad stretch + 10 kip swings
Strength:
In 15:00, complete 4-5 rounds of the following, alternating between movements each round:
1st: 6-8 Barbell overhead lunges (no heavier than 95/135, or use plate)
2nd: One of the following gymnastics complexes:
4 toes to bar + 2 pull-ups + 1 muscle up
2 toes to bar + 4 pull-ups
4 kip swings + 6 toes to bar knees to elbow
WOD:
14:00 AMRAP:
10 Calorie row or ski
10 HSPU or pike push-ups or HRPU
1 Front squat (95/135)
*Increase front squat by 1 rep each round
Accessory:
30 single leg deadlift/side (1 KB, hold in opposite hand of stabilizing leg)
Tuesday, 9/29
Warm-up: 2 rounds - 15 sit ups + 10 plank ups + 8 v-ups + 10 pass throughs + 5 push ups
Strength:
12:00 EMOM:
1st: 8 1-arm DB floor press, right
2nd: 8 1-arm DB floor press, left
3rd: :40 Alternating 1-arm DB hang clean and jerk (35/50)
WOD:
For time:
400 m run or 25 cal bike
20 Power cleans (95/135)
300 m run or 20 cal bike
15 Power cleans (105/155)
200 m run or 15 cal bike
10 Power cleans (115/175)
100 m run or 10 cal bike
5 power cleans (125/195)
*Don’t worry if you cannot hit the above weight, the goal is just to build a little each round if possible
Accessory (optional):
Accumulate 2:00 seated hamstring stretch, breathe through it
Wednesday, 9/30
Warm up: 3 rounds - 5 back squat + 10 m Spider-Man stretch + :30 reverse plank + 10 split stance squats/side
*Add some weight during each round of your warm-up squats, if possible
Strength:
In 14:00:
Continue building in weight until you hit 65% 1RM back squat if possible, then complete:
5-5-5-4-3-3-3
Tempo back squats (3131) @ 65% 1RM
WOD:
4 rounds for total reps:
:60 Wall balls (14/20)
:60 Double unders
:60 Pull-ups or ring rows
:60 rest
Accessory (optional):
Accumulate 50 banded pull aparts
Accumulate 50 banded lat pull downs
Thursday, 10/1
Warm up: 2 rounds - :30 hollow hold + 20 shoulder taps + 12 banded bent over rows + :30 plate overhead hold + :30 t-spine stretch
Strength:
In 14:00, complete 3-5 rounds of the following:
200 m 1-arm DB or KB Farmer’s carry (35/50, switching arms as needed)
6 strict toes to bar or knee raises
4 Turkish get ups (2/side, start light and build each round)
WOD:
For Time:
30-20-10
DB Deadlifts
Burpees over DB’s
V-ups
Accessory (optional):
Accumulate 40-50 barbell bicep curls (35/45), or 40 dual DB curls
Friday, 10/2
Warm up: 2 rounds - :30 chest opening stretch + 10 overhead squats w/pvc + 10 around the worlds w/ pvc + 5 push ups into downward dog
Strength:
In 14:00:
10-8-6-4-2
Curtis P’s (1 Curtis P = 1 power clean + 1 lunge/leg + 1 push press; increase weight each round if possible
*Get 2 wall walks (or 5 pike to plank from box) between sets
WOD:
In teams of 2, you go, I go
20:00 Max distance row
At min 0 & 10 - 30 Clean and jerks
At min 5 and 15 - 30 Snatches
*Start work out with clean and jerks
** Only 1 partner working at a time, including row
***Weight no heavier than 75/115
Accessory (optional):
Give your partner a fist bump, use some hand sani, and have a great weekend!
Saturday, 10/3
Warm up: 2 rounds - :45 pigeon stretch/side + 10 good mornings + 10 kip swings + 10 hanging knee raises + :30 plate hops
WOD:
15:00 EMOM:
1st: 15 KB swings
2nd: 12 Step-ups (1 DB or KB@35/50
3rd: 9 Toes to bar or knees to elbows
Rest 5:00
15:00 EMOM:
1st: 15 V-ups or sit-ups
2nd: 12 Goblet squats (same weight as above)
3rd: 9 calorie bike or ski
Accessory:
Accumulate 2:00 battle ropes
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