October 26-31
Monday, October 26
Warm up: 3 rounds - :30 plank + 20 m toy soldiers + 10 m death march w/light DBs + :30 squat hold + 10 pass throughs
Strength:
12:00 EMOM:
1st: 1 Dual KB clean + 2 dual KB push press + 2 dual KB split stance squats/side (front rack)
2nd: :30 Hollow hold, weighted if possible
3rd: 100 m sprint, or 10 calorie row, bike, or ski sprint
WOD:
5:00 AMRAP, for 3 rounds:
4 Front squats (75/115)
8 Toes to bar or knees to elbow
12 Sit-ups
*Rest 1:00 between rounds. Restart AMRAP after each cycle.
** Feel free to use DBs or KBs for squats if you prefer
Accessory (optional):
Accumulate 2:00 KB front rack hold
Tuesday, October 27
Warm up: 3 rounds - 10 banded punches/side + :30 Superman hold + 10 suitcase deadlifts/side + :30 pigeon stretch/side
Strength:
Every :90 for 4 rounds:
1st: 5 strict pull-ups or ring rows (as horizontal as you can get), w/ :03 eccentric descent
2nd: 5 1-arm bent over rows/side, 3131 tempo
WOD:
6 rounds for time
21 Double unders or 42 singles
15 Box jumps or steps ups
9 Deadlifts (155/225)
Accessory (optional):
2 rounds, for quality - 30 hollow rocks + 20 v-ups (:60 rest between rounds)
Wednesday, October 28
Warm up: 3 rounds - 5 muscle snatches with pvc or empty bar + :30 OH barbell hold + 10 m walking lunges + 10 m inch worms + 10 around the worlds/side
Strength:
In 14:00, work to complete 5 rounds of the following:
4 Hang power snatch + 6 OH reverse lunges (start light; build each round if possible)*
12 Cal row, moderate pace, focus on form; pretend you are threading a needle, sit up tall
*You can choose to do 8 alternating DB snatches + 6 1-arm DB OH lunges/side instead
WOD:
For time:
9-18-27-18-9
Thrusters (55/75)
Push-ups (go for quality - chest to ground, thighs off)
*Use DBs for thrusters if you prefer
Accessory (optional):
Accumulate 75 banded tricep pulls
Thursday, October 29
Warm up: 3 rounds - 10 side plank w/hip drop/side + 15 banded pull aparts + 20 banded glute bridges + 10 plank ups
Strength:
In 12:00, work to complete 4 rounds of the following:
9 Ring dips, 9 dips off GHD, or 18 dips from box or bench
12 Alternating renegade rows
15 barbell glute bridges (65/95)
WOD:
“Demetrius”
20-16-12-8-4
Bench press (105/155)
Calorie row or ski
Accessory (optional):
Accumulate 100 Russian twists w/wall ball
Friday, October 30
Warm up: 3 rounds - 5 muscle cleans + 10 Bootstrappers + 20 alternating step ups + 10 kip swings
Strength:
Every :90 for 4 rounds:
1st: 1 Power clean + 1 hang power clean + 1 high hang power clean + 1 jerk (build in weight each round if possible)
2nd: :45 easy bike
Partner WOD:
14 rounds for time (7 rounds/person; you go, I go):
Partner A:
15 KB swings
10 Pull-ups
5 Power cleans (95/135)
Partner B:
Complete 20 double unders, or 40 singles, while partner A works, and then rest the remainder of time
Accessory (optional):
Accumulate 50-75 banded lat pull-downs
Saturday, October 31
Warm up: 3 rounds - 10 m reverse Samson + 10 m Spider-Man stretch + 20 m high knees + 15 banded good mornings
Strength:
In 14:00:
Deadlift - Build to set of 3, heavier than you plan to do for WOD
WOD:
For time:
100 Calorie row
80 Wall balls
60 Toes to bar or knees to elbow
40 Burpees over bar
20 Deadlifts (155/225)
Accessory (optional):
Accumulate 2:00 side plank/side, weighted if possible
HAPPY 🎃 👻 HALLOWEEN!!
October 19-23
Monday, October 19
Warm up: 3 rounds - 5 muscle cleans + 5 thrusters (empty barbell) + 10 walking Samson stretches + 10 alt quad stretches + 15 anti-rotation banded presses from rig
Strength:
In 14:00, build to moderate/heavy complex:
6 Thrusters + 4 alt lunges + 2 front squats
WOD:
16:00 EMOM (4 rounds):
1st: 10/12 Calorie bike
2nd: 50 Double unders or 100 singles
3rd: Max reps toes-to-bar, knees to elbow, or v-ups
4th: Rest
*Score is total number of ttb or kte reps
**Modify as needed to complete all reps in :60 timeframe
Accessory (optional):
2 rounds - 30 Woodchoppers/side w/wall ball, directly into 30 Russian twists w/wall ball
Tuesday, October 20
Warm up: 3 rounds - 5 strict press w/empty bar + 10 pass throughs + 10 ring rows + 10 jumping squats + :30 hamstring stretch
Strength:
In 15:00, work to complete the following:
10-8-6-4-2
Strict press (build in weight each round if possible)
3-3-3-3-3
Strict pull-ups w/:05 to :10 chin-over-bar hold each time
WOD:
12:00 AMRAP:
5 Hang squat cleans (65/95)
5 Push press (65/95)
5 Pull-ups
Accessory (optional):
200 m uneven carry (1KB in front rack, 1 in Farmer’s carry), switch arms as needed
Wednesday, October 21
Warm up: 3 rounds - 20 banded lat pull downs + 20 banded tricep pulls + 9 push-ups (3 narrow, 3 normal, 3 wide) + 20 m bear crawl + 20 m high knees
Strength:
Every 2:30 for 5 rounds:
5 Deadlifts around 50-60% 1RM, :03 eccentric tempo
10 Handstand push-ups
*Complete both exercises in 2:30 timeframe
**Modify HSPU with pike push-ups or a :30 HS hold or :30 plank w/feet elevated
WOD:
For Time:
500 Meter row
50 Box jumps
40 Push-ups
30 Burpees over rower
Accessory (optional):
Complete 30 rotational med ball wall slams/side
Thursday, October 22
Warm up: 3 rounds - :30 banded side steps + :30 pigeon pose/side + 5 inch worms + 10 banded good mornings
Strength:
In 14:00, work to complete:
4x10 Barbell good-mornings - stay fairly light, but build a little each round if possible
Then, move into:
2x15 back squat @ 55-65% 1RM
WOD:
For time:
18-15-12-9-6
Front squats (95/135)
25-25-25-25-25
Sit-ups
*GHD sit-ups if used to volume
Accessory (optional):
Accumulate 50 barbell glute raises
Friday, October 23
Warm up: 3 rounds - :30 t-spine stretch + 20 shoulder taps from plank + 5 muscle snatches + 5 drop snatches w/empty bar or pvc
Strength:
Every :90 for 5 rounds:
1st: :45 Pull-up work (e.g., horizontal ring rows, butterfly kipping, s-kipping, etc.)
2nd: :45 weighted plank (25/45)
WOD:
“Randy”
For Time:
75 Power snatches (55/75)
*Work-out should take no longer than 15:00
Accessory (optional):
Accumulate 50 alt bicep curls + 50 lat pull-downs
Saturday, October 24
Warm-up: 3 rounds - 20 m toy soldiers + 20 m butt kicks + :30 handstand hold + 5 muscle cleans
Strength:
In 14:00, work to a moderate/heavy complex:
1 Power clean + 1 hang power clean + 1 high hang power clean
WOD:
16:00 AMRAP:
400 Meter run
20 Russian KB swings (35/53)
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 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