Monday, October 4 - Saturday, October 9
Monday, October 4
Warm-up: In 10:00, build to 60% push jerk 1RM or light/moderate weight; in between sets, get :30 lateral hops + :30 handstand hold or plank + 8 pass throughs
Strength:
Every :90 for 5 sets -
1st: 3 push jerk, :02 pause in the catch (start at 60% and build in weight)
2nd: :45 jump rope for quality (doubles or singles)
WOD:
10:00 EMOM -
1st: :30 max wall walks
2nd: 8-12 burpee box jump overs
*Scale wall walks to walk-outs from box; scale jump-overs to step-overs
** Score is total number of reps
Accessory (optional):
Accumulate 200 shoulder taps from plank
Tuesday, October 5
Warm-up: 3 rounds - 10 air squats + 10 ring rows + 8 reverse Samson’s + 6 bootstrappers + :30 bike + :30 banded side steps
WOD:
3 rounds -
3:00 AMRAP
400 meter run
Max air squats
2:00 rest
3:00 AMRAP
400 meter run
Max pull-ups
2:00 rest
*Everything written above constitutes 1 round; complete 3 rounds total
**Score is total number of air squats + total number of pull-ups
Accessory (optional):
Accumulate 3x15-20 supine hamstring curls w/med ball
Wednesday, October 6
Warm-up: 10-8-6-4-2 - muscle cleans + banded good mornings + plank-ups + inch worms w/push-up
Strength:
10:00 EMOM -
1st: :30 handstand work of choice, or any plank variation
2nd: 3 power cleans, warming up for WOD weight
WOD:
5 rounds for time -
40 double unders
10 hang power cleans (135/95 or 95/65)
2:00 rest
5 rounds
10 handstand push-ups
15 deadlifts (135/95)
Accessory (optional):
1:00 runners lunge hold/side + :30 seal stretch + 1:00 child’s pose
Thursday, October 7
Warm-up: In 10:00, build to 55% overhead squat 1RM, or moderate weight. Between warm-up lifts, get 10 v-ups + 10 banded pull-aparts + 10 pass throughs
Strength:
In 15:00, work to complete the following sequence, building to a challenging set of 3 -
Overhead squats
5-4-3-3-3-3-3
*start sequence at 55% 1RM and build slowly from there
WOD:
For time -
6-12-18-12-6
Toes-to-bar
Push press (115/75 or 85/55)
Accessory (optional):
3x10 face pulls
Friday, October 8
Warm-up: 3 rounds - 15 glute bridges + 12 sit-ups + 9 jumping squats + 100 m run
Strength:
In 15:00, work on a lift or skill of choice
WOD:
Every 5:00 for 4 rounds -
400 meter row or ski
20 Russian KB swings (53/35 or 35/20)
15/12 calorie bike
*Scale reps as needed to assure some rest each round
**Score is your slowest round
Accessory (optional):
Accumulate 2:00 side plank w/hip drop/side
Saturday, October 9
Warm-up: 2 rounds - 20 meter walking lunges + :30 pigeon stretch/side + 10 groiners + 10 front squats w/empty barbell
Strength:
In 15:00, build to 75% 1RM front squat, then complete 3 sets of max effort front squats at that weight. Rest 2:00 between sets.
WOD:
AMREPS in 20:00 -
30 squat cleans (135/95)
300 meter row or ski
20 squat cleans (135/95)
300 meter row or ski
10 squat cleans (135/95)
Max meters in remaining time
*Score is total number of meters
Monday, September 27 - Saturday, October 2
Monday, September 27
Warm-up: 3 rounds - 10 alternating toe touches from plank + 10 plank-ups + 3-5 power cleans (building to WOD weight) + :30 easy bike + :30 chest opening stretch
WOD:
“Havana”
25:00 AMRAP -
150 double unders
50 push-ups
15 power cleans (185/125)
*Scale weight as needed - 135/95 for intermediate athlete, 95/65 for fitness athlete
Accessory (optional):
Accumulate 75-100 hollow rocks
Tuesday, September 28
Warm-up: 10:00 AMRAP @ steady pace - 10 pass throughs + 10 ring rows + 100 meter run + 10 reverse Samson’s + 5-10 kip swings or :20 Superman hold
WOD:
28:00 EMOM -
1st: 3-6 muscle-ups or 12-15 pull-ups
2nd: 250/200 meter row or ski
3rd: 15/12 calorie bike
4th: Rest
*Scale pull-ups to ring rows; adjust reps as needed to finish within the minute
Accessory (optional):
3x8-10 1-arm tempo bent over rows/side (:02 concentric)
Wednesday, September 29
Warm-up: 2 rounds - 10 OHS w/pvc + :30 t-spine stretch + 10 bootstrappers + :30 alt quad stretch + 10 snatch balances w/pvc or empty barbell
Strength:
12:00 EMOM -
1st: 1-3 power snatch, building to WOD weight
2nd: :30 alt pistol squats
WOD:
15 rounds for time -
10 wall balls
2 power snatches (135/95 or 95/65)
Accessory (optional):
3x8-10 DB external rotations
Thursday, September 30
Warm-up: In 10:00, build to 75% bench press 1RM; in between lifts get 10 banded pull-aparts + :30 crab stretch
Strength:
Every :90 for 4 rounds (12:00) -
1st: 5-7 bench press @ 75% 1RM
2nd: 6-12 ring dips or 12-15 dips from bench
WOD:
For time -
50 toes-to-bar
50 box jump overs
50 sit-ups
50 DB deadlifts (50/35 or 40/20)
*Scale box jump overs to step-overs; scale toes-to-bar to v-ups
Friday, October 1
Warm-up: In 10:00, build towards 55% 1RM back squat; in between warm-up lifts get :30 banded side steps + 10 groiners
Strength:
In 20:00, work to complete the following back squat sequence -
10@55% 1RM
8@60% 1RM
6@65% 1RM
4@75% 1RM
2@ 85% 1RM
*In remaining time, build toward a heavy single if you’re feeling good
WOD:
Working 2:00 on/1:00 off -
20/15 calorie row
Max effort front squats in remaining time (95/65)
*Score is the length of time it takes you to hit 100 front squats
Saturday, October 2
Warm-up: 200 meter run + 10-8-6-4-2 muscle clean + strict press + front rack lunges (all done w/empty barbell)
WOD:
For time -
Buy-in: 50 calorie bike
Directly into
50 hang power cleans (95/65)
40 push press (95/65)
30 bar-facing burpees
20 handstand push-ups
30 pull-ups
40 double unders
50 front rack lunges (95/65)
Cash-out: 50 calorie bike
*Scale weight as needed
Monday, September 20 - Saturday, September 25
Monday, September 20
Warm-up: 3 rounds - 5 inch worms w/push-up + 5 strict press w/light DB’s + :20 handstand hold or plank + 10 pass throughs + 10 banded bent-over rows
Strength:
Every 2:00 for 5 rounds -
8 dual DB bent over rows
8 seesaw DB strict press
*Complete both exercises in 2:00 interval
WOD:
For time -
3-6-9-12
Wall walks
12-12-12-12
Bike calories
Accessory (optional):
3x10 face pulls
Tuesday, September 21
Warm-up: 10:00 AMRAP@ steady pace - :30 easy bike +:30 banded side steps + 10 reverse Samson’s + 8 overhead squats w/pvc + 6 front rack lunges
Strength:
In 15:00, work to complete the following sequence, building in weight if possible -
Front rack lunges
14-12-10-8-6-4
WOD:
15:00 AMRAP -
20 overhead squats (95/65 or 65/35)
20 wall balls (20/14)
100 meter run
Accessory (optional):
Accumulate 3:00 Sorensen hold, weighted if possible
Wednesday, September 22
Warm-up: In 10:00, build to 65% power clean 1RM; In between warm-up lifts, get 20 single unders + 10 bootstrappers + 10 quadruped hip extensions/side
Strength:
In 16:00, work to complete the following power clean sequence -
5 @ 65% 1RM
4 @ 70% 1RM
3 @ 75% 1RM
2 @ 80% 1RM
1 @ 85% 1RM
In remaining time, continue hitting singles - build in weight toward a PR if you’re feeling good
WOD:
For time -
100 double unders
100/80 calorie row or ski
100 double unders
- 2:00 rest -
50 double unders
50/40 calorie row or ski
50 double unders
*Scale double unders to singles and double the reps
Accessory (optional):
Accumulate 60 barbell bicep curls (45/35)
Thursday, September 23
Warm-up: 10-8-6-4-2 banded good mornings + ring rows + muscle snatches + plank-ups + pass throughs
Strength:
Every :90 for 4 rounds -
1st: :30 tempo push-ups (:02 negative), weighted if possible
2nd: :30 Russian KB swings, challenging weight
WOD:
3:00 on/1:00 off for 5 rounds -
15 hang power snatches (95/65)
15 pull-ups
Max bike calories
*Score is total number of bike cals
Accessory (optional):
Accumulate 75-100 sit-ups
Friday, September 24
Warm-up: 3 rounds - :30 hollow hold + :30 easy row, bike, or ski + 20 meter walking lunges + 10 banded pull-aparts + 10 air squats
Strength:
15:00 EMOM -
1st: :30 handstand work (e.g., handstand hold, handstand walk, any plank variation)
2nd: :30 wall sit, weighted if possible
3rd: :20 L-sit or L-hang (or scale to tuck position)
WOD:
For max reps -
:90 max row or ski cals
:30 rest
:90 DB front rack lunges
:30 rest
:90 max row or ski cals
:30 rest
:90 max handstand push-ups
:30 rest
:90 DB row or ski cals
:30 rest
:90 max DB front rack squats
Saturday, September 25
Warm-up: 10-8-6-4-2 v-ups + banded good mornings + groiners + inch worms; :30 banded side steps b/t sets
Strength:
In 20:00, build to a heavy deadlift single, or stay moderate and complete 3-5 reps every :90
WOD:
For time -
25 deadlifts (225/155)
50 toes-to-bar
25 deadlifts (225/155)
Accessory (optional):
Accumulate :60 hamstring stretch + :60 pigeon stretch/side
Monday, September 13 - Saturday, September 18
Monday, September 13
Warm-up: 3 rounds - 10 pass throughs + 5 overhead squats w/pvc + 10 plank-ups + 5 push-ups to pike + 5 tall snatches
Strength:
In 16:00, work to complete the following power or squat snatch sequence, building in weight if possible -
5-4-3-2-1-1-1
WOD:
For time -
10 bar muscle-ups or 20 pull-ups
100 push press (75/55)
1,000 meter row or ski
Accessory (optional):
Accumulate 50-75 barbell hip thrusts
Tuesday, September 14
Warm-up: 2 rounds - :60 easy bike + :30 banded side steps + :30 pigeon stretch/side + 30 lateral hops + 20 lunges + 10 back squats
Strength:
In 12:00, work to complete 3-4 rounds of the following -
8-10 goblet split-stance squats/side (deficit if possible w/front foot on 25# plate); choose a challenging weight
*:30 Sorensen hold after each set, weighted if possible
WOD:
For time -
50 double unders
10 back squats (115/75)
50 double unders
8 back squats (135/95)
50 double unders
6 back squats (155/105)
50 double unders
4 back squats (185/135)
50 double unders
2 back squats (205/155)
*Scale weight as needed, but do try to build in weight each set if possible; scale double unders to 100 singles
**Rx plus option - 135/95, 155/105; 185/135; 205/155; 225/175
Wednesday, September 15
Warm-up: 5-4-3-2-1 burpee broad jumps + bench press (building toward 70%) + push-ups to pike + pass throughs; :20 handstand hold between rounds
Strength:
In 15:00, build to 70% 1RM bench press, then complete 20-25 reps at that weight
*Complete a :30 weighted plank between each set
WOD:
For time -
14-12-10-8-6-4-2
Burpee box jump-overs (24/21)
Handstand push-ups
*Scale jump-overs to step-overs; scale HSPU to pike push-ups or hand-release push-ups
Thursday, September 16
Warm-up: 10-8-6-4-2 kip swings + banded pull-aparts + ring rows + sit-ups; :30 hollow hold between sets
Strength:
Every :90 for 4 rounds -
1st: :45 tough pull exercise of choice (e.g., strict pull-ups, kipping pull-ups, muscle-up, sled pull, ring rows)
2nd: :45 Russian twists
WOD:
20:00 EMOM -
1st: 10/8 calorie bike + max toes-to-bar
2nd: Rest
*Scale bike cals as needed to assure some time for TTB; scale TTB to KTE or v-ups
**Score is total number or TTB
Friday, September 17
Warm-up: In 10:00, warm-up for barbell lifts; in between warm-up lifts get 100 meter run + 10 bootstrappers
WOD:
30:00 AMRAP w/partner -
20 rounds, you go, I go -
3 hang power cleans
2 push jerks
1 front squat
Max row or ski calories in remaining time
*135/95 for advanced athlete, 95/65 for intermediate
Accessory (optional):
Accumulate 3:00 wall sit, weighted if possible
Saturday, September 18
Warm-up: 3 rounds - 10 banded lat pull-downs + :30 chest opening stretch + 150 meter row or ski + :30 jump rope for quality
Strength:
In 3:00, get as many strict pull-ups as possible
- Rest 2:00 -
In 3:00, get as many push-ups as possible
WOD:
Every 6:00 for 5 rounds -
50 double unders (or 100 singles)
400 meter run
20 burpees
*Scale reps as needed to assure some rest each round; score is your slowest round
Monday, September 6 - Saturday, September 11
Monday, September 6
Warm-up: In 12:00, build to overhead squat and clean & jerk weight; in between warm-up lifts, get 10 banded pull-aparts + 5 inch worms w/push-up
WOD:
Labor Day with the Girls
“Nancy”
5 rounds for time -
400 meter run
15 overhead squats (95/65)
-5:00 rest-
“Grace”
For time -
30 cleans and jerks (135/95)
-5:00 rest-
“Annie”
For time -
50-40-30-20-10
Double unders
Sit-ups
*Scale weight as needed; scale double unders to 100-80-60-40-20 singles
**These are 3 great work-outs to test your fitness level. Make note of your times for each work-out if you would like to see where you fall. Then, retest at a later date.
Good times for Nancy - beginner 17-20 mins; intermediate 13-16 mins; advanced 10-12 mins; elite < 9:00
Good times for Grace - beginner 6-7 mins; intermediate 4-5 mins; advanced 3-4 mins; elite < 2:00
Good times for Annie - beginner 10-12 mins; intermediate 8-10 mins; advanced 7-8 mins; elite < 6:00
Tuesday, September 7
Warm-up: 3 rounds - 10 banded good mornings + :30 hollow hold w/pvc + 5 kip swings + :30 arch hold w/pvc + 10 step-ups
Strength:
Every :90 for 4 rounds -
1st: :30 kipping pull-ups for quality
2nd: :30 v-ups for quality (weighted if possible - hold a small plate in each hand)
WOD:
3:00 on/2:00 off for 4 rounds -
40 meter Famer’s carry, heavy
20 Russian KB swings (70/53 or 53/35)
10 dual DB step-ups (24/21) (50/35 or 40/20)
Max bike calories in remaining time
*Score is max bike cals; scale weight as needed; 40 meters = the length of the gym, down and back
Wednesday, September 8
Warm-up: 5-4-3-2-1 ring rows + pass throughs + bench press (start w/empty bar and slowly build) + banded forward raises; :20 banded side steps b/t sets
Strength:
In 16:00, build to 85% 1RM bench press, or challenging weight, and then work to complete 15-20 reps at that weight.
WOD:
EMOM until failure -
1st: 1 strict pull-up + 2 push-ups
2nd: 2 strict pull-ups + 4 push-ups
3rd: 3 strict pull-ups + 6 push-ups
*Add 1 pull-up and 2 push-ups every round; session is over when you can no longer finish designated reps in the :60 interval.
Accessory (optional):
Accumulate 2:00 L-sit or L-hang
Thursday, September 9
Warm-up: 10:00 AMRAP @ steady pace - 5 burpee broad jumps + 10 groiners + 15 sit-ups + 20 shoulder taps from plank
Strength:
10:00 EMOM -
1st: :30 handstand work, or difficult plank such as hands or feet on trx, or forearms or feet on exercise ball
2nd: :30 flutter kicks
WOD:
For time -
250 meter row or ski
9 burpees over rower (or object)
-Rest :60-
500 meter row or ski
15 burpees over rower (or object)
-Rest :60
1,000 meter row or ski
21 burpees over rower (or object)
-Rest :60-
500 meter row or ski
15 burpees over rower (or object)
-Rest :60-
250 meter row or ski
9 burpees over rower (or object)
*This is a good test for your rowing endurance. Log your times if desired. Try to hold a consistent pace throughout.
Friday, September 10
Warm-up: :60 easy bike + 5-4-3-2-1 inch worms w/push-up + muscle cleans + front squats + strict press (all done w/empty barbell) + tuck-ups
Strength:
In 16:00, work to a heavy complex, or stay light/moderate and work on form -
1 deadlift + 2 hang power cleans + 1 squat clean (from ground) + 1 jerk
WOD:
10 rounds for time -
3 handstand push-ups
5 wall balls
7 toes-to-bar
Accessory (optional):
Accumulate 2:00 star plank or side plank/side
Saturday, September 11
Warm-up: 3 rounds - 10 bootstrappers + 10 pass throughs + 10 plate pinch press + :30 quad stretch/side + :30 pigeon stretch/side + :30 lateral hops
Strength:
12:00 EMOM -
1st: 3-5 back squats, getting comfortable w/ WOD weight
2nd: :30 jump rope for quality (doubles or singles)
3rd: 12-16 plank-ups
WOD:
3 rounds for time -
60 double unders
15 back squats (135/95)
15 DB bench (50/35)
30 sit-ups
*Scale weight as needed; scale 60 doubles to 120 singles
Accessory (optional):
Accumulate 30-50 tricep pulls