Monday, October 25 - Saturday, October 30
Monday, October 25
Warm-up: In 10:00, build to 60% 1RM front squat, or moderate weight; in between warm-up lifts, get 10 reverse Samson’s + 10 banded forward raises
Strength:
In 15:00, work to complete the following front squat sequence -
10 @ 60% 1RM
8 @ 65% 1RM
8 @ 70% 1RM
8 @ 75% 1RM
*Between sets, get :30 jump rope for quality
WOD:
For time -
50 double unders
10 front squats
21 hang clean and jerks
50 double unders
10 front squats
15 hang clean and jerks
50 double unders
10 front squats
9 hang clean and jerks
*Weight no heavier than 95/65
**Scale double unders to 100 singles
Accessory (optional):
:60 banded hamstring stretch/side + :30 shoulder stretch/side
Tuesday, October 26
Warm-up: 10-8-6-4-2 - kip swings + lunges + bootstrappers + pass throughs + banded pull-aparts
Strength:
12:00 EMOM for quality -
1st: :40 wall sit, weighted if possible
2nd: :60 push-ups
3rd: Rest
WOD:
In 3:00, complete -
200 meter run
30 goblet lunges (50/35)
Max pull-ups
Rest 3:00
In 3:00, complete -
300 meter run
20 goblet lunges (53/35)
Max pull-ups
Rest 3:00
In 3:00, complete -
400 meter run
10 goblet lunges (53/35)
Max pull-ups
*Score is total number of pull-ups
Accessory (optional):
3x20 banded lat pull-downs
Wednesday, October 27
Warm-up: In 10:00, warm up to 80% power clean 1RM; in between lifts, get 20 glute bridges + 5 push-ups to pike
Strength:
Every :90 for 6 rounds -
2 power cleans @ 80% 1RM, or moderately heavy weight
WOD:
3 rounds for time -
12 deadlifts (225/155)
12 bar-facing burpees
9 deadlifts (225/155)
9 bar-facing burpees
6 deadlifts (225/155)
6 bar-facing burpees
*2:00 rest between rounds; one round constitutes all 12-9-6 reps; score is total time, including rest
Accessory (optional):
3x10 GHD hip extensions or 3x15 banded quadruped hip extensions/side
Thursday, October 28
Warm-up: 2 rounds - 10 bootstrappers + 5 inch worms w/push-up + 10 banded bent over rows + 10 air squats + :30 runners lunge/side
Strength:
9:00 EMOM for quality -
1st: :30 front rack DB squats, challenging weight
2nd: :30 renegade rows
3rd: Rest
WOD:
5 rounds for max wall balls -
2:00 on/2:00 rest
20 sit-ups
Max wall balls
Accessory (optional):
Accumulate 50 weighted side bends/side
Friday, October 29
Warm-up: 3 rounds - :30 jumping jacks + :30 mountain climbers + 20 m high knees + 20 m butt kicks + 10 kip swings
WOD:
For time (TC 35 mins) -
5,000 meter row or ski
*Every 2:00, get 8 toes-to-bar or v-ups
Accessory (optional):
Accumulate 30 single leg glute bridges/side
Saturday, October 30
Warm-up: 3 rounds - 10 pass throughs + 5 muscle snatches + 10 plank-ups + 5 snatch balances
Strength:
10:00 AMRAP -
10 hollow rocks + 20 single leg v-ups + 30 sit-ups + 40 Russian twists + 50 shoulder taps from plank
WOD:
For time -
800 meter run
30 power snatch (95/65 or 65/35)
400 meter run
30 power snatch (95/65 or 65/35)
200 meter run
Accessory (optional):
:60 t-spine stretch + :60 pigeon stretch/side
Monday, October 18 - Saturday, October 23
Monday, October 18
Warm-up: 3 rounds - 8 thrusters w/empty barbell + 20 m Samson stretch + 8 ring rows + 20 m inch-worms + 8 v-ups
Strength:
Every 2:00 for 5 sets -
Hang power cleans
5 @ 50% 1RM
5 @ 55% 1RM
5 @ 70% 1RM
5 @ 75% 1RM
Max reps at 85% 1RM
WOD:
For time -
400 meter run
40 wall balls (20/14)
40 toes-to-bar
-Directly into-
300 meter run
30 thrusters
30 pull-ups
-Directly into-
200 meter run
20 clusters (power clean + thruster)
20 chest-to-bar pull-ups
*Barbell weight 95/65 or less
Accessory (optional):
1:00 t-spine stretch + 1:00 hip flexor stretch/side
Tuesday, October 19
Warm-up: 2 rounds - :30 bike + :30 plank + :30 lateral hops + 10 plank-ups + 10 push-ups to pike + 10 tuck-ups
Strength:
Every :90 for 4 sets for quality -
1st: :45 push-ups (deficit if possible)
2nd: :45 DB seesaw rows
WOD:
E3MOM for 21:00 -
50 double unders, or 100 singles
15/12 cal row, bike, or ski
10 sit-ups
*Scale reps as needed to finish in allotted time
Accessory (optional):
Accumulate 75-100 hollow rocks
Wednesday, October 20
Warm-up: 10:00 AMRAP @ steady pace - 20 m walking lunges + 20 m burpee broad jumps + 20 shoulder taps from plank + 10 pass throughs + 8 bench press
Strength:
In 15:00, work to complete the following bench press sequence -
10-8-6-4-2
*:30 handstand work in between sets
**Weight recommendations/set - 125/85; 135/95; 145;105; 155/115; 175/125; adjust as needed
WOD:
8 rounds for time -
8 alt DB snatch (50/35 or 30/20)
8 DB overhead lunges (switch arms as needed)
8 burpees over DB
Accessory (optional):
Accumulate 50-60 barbell bicep curls (45/35)
Thursday, October 21
Warm-up: 2 rounds - 200 m row + 10 bootstrappers + 5 inch worms + 10 groiners + 10 step-ups w/light weight
Strength:
15:00 EMOM -
1st: 10 dual DB step-ups (24/20)
2nd: 12-15 dual DB RDL’s
3rd: Rest
*Weight should be challenging
WOD:
12:00 AMRAP -
15 back squats (135/95)
200 meter run
Accessory (optional):
3x15-20 supine hamstring curls
Friday, October 22
Warm-up: In 10:00, warm up to the power clean weight you plank to lift in WOD; between warm up sets, get 10 alt scorpion stretches + :30 mountain climbers
Strength:
12:00 EMOM -
1st: Max effort v-ups
2nd: :40 side plank, right
3rd: :40 side plank, left
4th: Rest
WOD:
Every :90 until failure -
8/6 cal bike
Power cleans (135/95 or 95/65)
*Start w/ 1 power clean and add 1 power clean each round (e.g., 1-2-3-4-5-6-7…) until you can no longer finish all reps in :90 interval; bike cals remain the same.
Accessory (optional):
400 meter Farmer’s carry, challenging weight
Saturday, October 23
Warm-up: 2 rounds - 10 pass throughs + 10 banded pull aparts + 10 ring rows + :30 handstand hold or plank + :30 banded side steps + 5 push press
Strength:
In 15:00, work to complete the following jerk sequence (push jerk or split jerk), building in weight each set if possible, ending with a heavy single -
5-5-3-3-1-1-1
WOD:
“Mary”
20:00 AMAP -
5 handstand push-ups
10 alt pistols
15 pull-ups
*Good scores for “Mary” - beginner 7-8 rounds; intermediate 9-12 rounds; advanced 13-16 rounds; elite 17+ rounds
Monday, October 11 - Saturday, October 16
Monday, October 11
Warm-up: 3 rounds - :30 jump rope + :30 pigeon stretch/side + 10 alt scorpion stretch + 5 push-ups to pike + 5 deadlifts (building towards 65% 1RM)
Strength:
Every 2:00 for 10:00 -
3 deadlifts @ 65% 1RM, :03 eccentric tempo
*Try to use hook grip for these, not mixed grip; reset on ground - no touch-and-go
WOD:
For time -
10 bar muscle-ups
20 clean and jerks (135/95 or 95/65)
200 double unders, or singles
20 clean and jerks (135/95 or 95/65)
10 bar muscle-ups
*Scale muscle-ups to chest-to-bar pull-ups, strict pull-ups, or challenging ring rows
Accessory (optional):
3x10 hip extensions, weighted if possible
Tuesday, October 12
Warm-up: 3 rounds - 10 pass throughs + :30 chest opening stretch + 10 plank-ups + :30 jumping jacks + 10 banded bent-over rows
Strength:
12:00 EMOM -
1st: :30 DB bench press
2nd: :30 alt renegade rows
3rd: Rest
WOD:
For total reps -
From 0:00-7:00 -
1,000 meter row or ski
AMRAP push-ups
From 7:00-13:00 -
1,000 meter row or ski
AMRAP push-ups
From 13:00-18:00 -
1,000 meter row or ski
AMRAP push-ups
*Score is total # of push-ups; that last round is going to be tight!
Wednesday, October 13
Warm-up: 2 rounds - 10 bootstrappers + 10 air squats + 10 reverse Samson’s + 20 glute bridges + :30 easy bike
Strength:
In 15:00, work to complete 4 sets of max effort DB front rack squats. Rest starts when you set down DB’s; rest for at least 2:00 between sets
*Weight should be moderately heavy
WOD:
For time -
10-20-30-40-50
Russian KB swings (53/35)
KB front rack walking lunges (53/35)
*Use 1 KB for lunges; switch arms as needed
Accessory (optional):
3x15-20 banded hamstring curls or 3x10 cable hamstring curls
Thursday, October 14
Warm-up: 10-8-6-4-2 - snatch balance + hollow rocks + groiners + inch worms
Strength:
Every :90 for 5 rounds -
1st: Max effort toes-to-bar or v-ups for quality
2nd: 2-4 power or squat snatch, building in weight if possible
WOD:
10:00 AMRAP -
4-8-12-16-20…..
Sit-ups
Alt DB snatches (50/35 or 30/20)
*Keep adding 4 reps until you reach the 10:00 cap
Accessory (optional):
3x15-20 banded lat pull-downs or 3x10 cable pull-downs
Friday, October 15
Warm-up: 10:00 AMRAP@steady pace - 100 meter run + 10 banded pull-aparts + 5 ring rows + 10 pass throughs + 5 burpee broad jumps
Extended Warm-up:
In 15:00, warm-up to WOD weight for back squats and bench press
WOD:
For quality -
5-10-15-10-5
Back squats (225/155)
Bench press (175/125)
Strict pull-ups
*Scale weight as needed
**Rx+ option - back squat 275/185; bench press 205/145
Accessory (optional):
1:00 banded hamstring stretch/side
Saturday, October 16
Warm-up: In 10:00, build to power clean WOD weight; in between warm-ups lifts, :30 handstand hold or plank + 10 hand release push-ups + :30 easy bike
WOD:
“Holleyman”
30 rounds for time -
5 wall balls
3 handstand push-ups
1 power clean (225/155)
*Scale weight as needed
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