Monday, September 12 - Saturday, September 17
Monday, September 12
Warm-up: 3 rounds - 10 air squats + 5 wall ball cleans + 10 banded pvc v-ups https://youtu.be/uj86qnhZaVM + 5 inch worms w/push-up
Strength:
In 14:00, work to a heavy Enderton squat complex (:90 rest between lifts), or stay moderate and complete 1-2 reps every minute -
1 front squat, :03 pause @ bottom + 1 ¼ front squat + 1 front squat
WOD:
E3MOM for 18:00 (6 rounds) -
16 alt hang DB snatch (50/35 or 40/20)
14 wall balls (20/14 or 14/10)
12 toes-to-bar, knees-to-elbow, or v-ups
*Adjust reps as needed to assure some rest each round
Accessory:
3x12-15 supine hamstring curls with wall ball https://youtu.be/EqJo6tPKEC8
Tuesday, September 13
Warm-up: 10-8-6-4-2 muscle clean + wrist rockers https://youtu.be/W8VWYbQylrc + alt scorpion stretch
Strength:
In 15:00, build to a heavy power clean complex (:90 rest between lifts), or stay moderate and complete 1 complex every minute -
1 power clean + 1 hang power clean (above knee) + 1 hang power clean (at hips)
WOD:
15:00 EMOM (5 rounds) -
1st: Max DB hang power cleans (2 @ 50/35 or 40/20)
2nd: Max bike cals
3rd: Rest
*Score is total # of reps (bike cals + PC’s)
Accessory:
3x6-8/side bird dog rows https://youtu.be/ccgAJsgB_P4
Wednesday, September 14
Warm-up: 2 rounds - 10 pvc pass throughs + 10 banded pull-aparts + 10 banded forward raises + 10 push-up to pike
Strength:
In 15:00, work to complete the following sequence, building to a moderately heavy set (:90 rest between sets) -
Bench press
9-7-5-3-3-3
WOD:
For time -
Buy-in: 1,000 meter row or ski
30-20-10
Burpees over rower or KB
HSPU (or any push-up variation)
KB swings (70/54 or 54/35 or 35/20)
Accessory:
Accumulate 60-75 tuck-ups on rower https://youtu.be/qMBbUKZMD_o
Thursday, September 15
Warm-up: 5-4-3-2-1 kip swings (or :10 hollow hold) + lunges/side + ring rows + single leg v-ups/side
Strength:
In 12:00, work to complete 3 rounds of the following, finishing each movement as fast as possible (:60 rest between rounds) -
25 med ball throw sit-ups https://youtu.be/gbf71HXl-aU
25 butterfly sit-ups
:60 plank
WOD (20:00):
3:00 AMRAP x5 (:60 rest between AMRAPs) -
24 double under or 48 singles
12 goblet lunges (70/54 or 54/35 or 35/20)
Max bar muscle-ups, pull-up, or ring rows
*Score is total # of muscle-ups, pull-ups, or ring rows
Accessory:
Tabata Russian twists
Friday, September 16
Warm-up: 3 rounds - 5 back squat (start w/ empty barbell) + 10 banded good mornings + 10 banded bent-over rows + :30 chest opening stretch
Strength:
12:00 EMOM -
1st: 3-5 back squats, building to WOD weight
2nd: 8-10 alt renegade rows (2 @ 50/35 or 40/20)
3rd: Rest
WOD:
3 rounds for time -
10 back squats (225/155 or 155/105 or 95/65)
20 box jump-overs or step-overs
400 meter run
Accessory:
3x10 GHD hip extensions, weighted if possible
Saturday, September 17
Warm-up: 3 rounds - 10 alt groiners + 5 muscle snatch (empty barbell) + 10 reverse Samson + 5 strict press (empty barbell) + :30 pigoen stretch/side
Strength:
In 14:00, work to complete the following for 4 rounds (:90 rest between rounds) -
10-12 hip banded DB deadlifts https://youtu.be/7hL27qgd6Dg
:60 handstand work or challenging plank
WOD:
20:00 EMOM -
1st: 8-10 hang power snatch (95/65 or 65/35)
2nd: 30 double under or 60 singles
3rd: 8-10 push press (95/65 or 65/35)
4th: 30 double under or 60 singles
Accessory:
3x6-8 single leg deadlift/side - moderate weight
Monday, September 5 - Saturday, September 10
Monday, September 5
Happy Labor Day!
Warm-up: 10-8-6-4-2 front squat (empty barbell) + alt groiners + banded good mornings
Partner WOD:
2:00 AMRAP x16 (32:00) -
10/8 cal bike, row, or ski
Max front squats (95/65)
@ 32:00 partners complete 100 burpees (split reps evenly)
*Partners trade rounds every 2:00 (8 rounds each)
**Score is total # front squats + time to complete burpees
Tuesday, September 6
Warm-up: 5-4-3-2-1 strict press + scorpion stretch/side + inch-worms w/ push-up
WOD:
3:00 EMOM x3 (:60 rest every 3:00) -
8 strict press (0:00-12:00)
3:00 EMOM x3 (:60 rest every 3:00)
5 push press (12:00-24:00)
3:00 EMOM x3 (:60 rest every 3:00) -
3 push or split jerk (24:00-36:00)
*Build in weight over the 9 rounds, ending with a heavy set of 3 jerks if possible
Accessory:
3x4-6 swimmer’s hover https://youtu.be/4sRUwmB6vR8
Wednesday, September 7
Warm-up: In 10:00, build toward 70% 1RM back squat; between warm up lifts, get 4 alt reverse Samson
Strength:
In 15:00, complete the following, resting :90 between sets -
2-2-2-2-2-2
Back squat (starting @ 70% 1RM)
*Build to a heavy set of 2, or stay moderate and complete 3-5 reps every :90 x10
WOD:
For quality reps -
10-9-8-7-6-5-4-3-2-1
Back squat (155/105 or 105/75)
Strict pull-ups or ring rows (as horizontal as possible)
Accessory:
2x :30 Iso side plank march with reach/side https://youtu.be/jtvffkTrXBI
Thursday, September 8
Warm-up: 3 rounds - 10 alt toe touch from plank + 10 pass throughs + 10 plank-ups + 10 banded pull-aparts
Strength:
In 15:00, superset the following for 4 rounds (2:00 rest between rounds) -
Max HSPU, or any push-up variation (1 unbroken set)
Max DB bench press - 2 @ moderate weight (1 unbroken set)
WOD:
For time -
10-8-6-4-2
Wall walks
100-80-60-40-20
Double unders (double the # for singles)
Accessory:
Accumulate 2:00 hollow hold, weighted if possible
Friday, September 9
Warm-up: 2 rounds - 10 walking lunges + 10 muscle clean + :30 banded side steps + :30 pigeon stretch/side
Strength:
In 12:00, work to complete 4 rounds of the following (:60 rest b/t rounds) -
20 m walking DB suitcase lunge (2 @ 50/35 or 40/20)
1-3 power clean, building to WOD weight
WOD:
20:00 AMRAP -
200 m run
2 power clean (185/135 or 135/95 or 95/65)
2 muscle-ups or 4 pull-ups or 6 ring rows
Accessory:
3x8-10 barbell rollouts https://youtu.be/Q1rK2FlgyVM
Saturday, September 10
Warm-up: 5-4-3-2-1 dual DB snatch (light weight) + bootstrappers; :30 handstand hold or plank between sets
Strength:
In 15:00, work to complete 4 sets of the following -
15-20 goblet squats (70/54 or 54/35 or 35/20)
15-20 sit-ups, weighted if possible
WOD:
For time -
30-24-18
Dual DB snatch (2 @ 50/35 or 40/20) https://youtu.be/Wvnz_6VLB74
Toes-to-bar, knees-to-elbow, or v-ups
*Max distance HS walk or :30-:45 HS hold or plank after each round
Accessory:
Accumulate 1:00 box stretch + 1:00 hamstring stretch/side + 1:00 chest opening stretch
August 29 - September 3
Monday, August 29
Warm-up: 3 rounds - :20 hollow hold + 8 strict press + 6 ring rows + 4 alt scorpion stretch
Strength:
In 15:00, work to complete the following for 6 rounds (start light and build to a challenging set) -
5-5-5-5-5-5 (:90 rest b/t sets)
Strict press w/ :06 eccentric tempo
*Start lighter than you would think, these sneak up on you quickly!
WOD:
16:00 AMRAP -
12/10 cal bike
4 muscle-ups or 6 pull-ups (C2B if possible) or 8 ring rows
Accessory:
3x 8-10 TRX chest flys https://youtu.be/A0ptzi0tfM4
Tuesday, August 30
Warm-up: 5-4-3-2-1 front squats (empty barbell) + thread the needle w/ thoracic rotation/side + reverse Samson/side
Strength:
15:00 EMOM -
1st: 3-5 front squats, building to WOD weight
2nd: :60 sit-ups, weighted if possible
3rd: Rest
WOD:
3 rounds for time -
400 meter run
8 front squats (185/135 or 155/105 or 95/65)
Accessory:
3x8-10/side single leg glute bridge (foot elevated) https://youtu.be/I7Zwyzr8COk
Wednesday, August 31
Warm-up: 10-8-6-4-2 walking lunge + muscle clean + push-up to pike
Strength:
In 10:00, work to complete 3 sets of the following, resting :90 between sets -
10-12 banded goblet split stance squat/side, moderate weight https://youtu.be/8TK59Z8s-UQ
WOD (21:00):
5 x 3:00 AMRAP (:90 rest between AMRAPs) -
12 handstand push-ups, or any push-up variation
10 box jumps or alt step-ups (higher than usual if possible)
Max power cleans, increasing in weight each round
Round 1: 95/65 or 75/45
Round 2: 135/95 or 95/65
Round 3: 155/105 or 125/85
Round 4: 185/135 or 135/95
Round 5: 225/155 or 155/105
*Score is total # of PC
Accessory:
2x 6-8 hip CARS/side https://youtu.be/9hmX3xwrUh0
Thursday, September 1st
Warm-up: 2 rounds - :30 figure-4 stretch/side + 10 banded good mornings + :30 HS hold or plank + 10 banded bent-over rows + :30 chest opening stretch
Strength:
In 12:00, work to superset the following for 3 rounds, resting :90 between rounds -
8-10 banded 1-arm DB bent-over row/side https://youtu.be/eXL_MLpL-4U
Max toes-to bar, knees-to-elbow, or v-up reps (1 unbroken set)
WOD:
15:00 EMOM -
1st: 30-50 double unders or 60-100 singles
2nd: 15-20 KB swings (70/54 or 54/35 or 35/20)
3rd: 10-20 meter HS walk, or :30-:45 HS plate walk https://youtu.be/Q-fKAoyzK6w or HS hold or shoulder taps from plank
*Pick a rep scheme that allows for some rest each round
Accessory:
Accumulate 1:00 hamstring stretch/side + 1:00 hands on box stretch + :30 runners lunge/side
Friday, September 2nd
Warm-up: In 10:00, warm up to 65% 1RM bench press; between warm up sets, get 10 banded pull-aparts + 5 pass throughs
Strength:
In 16:00, work to find your 1RM, starting @ 65% (:90 rest b/t sets) -
5-3-2-1-1-1-1
Bench press
*Option #2 - stay moderate and complete 6-8 bench press every 2:00 for 8 rounds
WOD:
4 sets, each for time (2:00 rest b/t sets) -
500 meter row or ski
*Score is your slowest round
Accessory:
3x 8-10 TRX row + reverse fly https://youtu.be/5qjSLnmAxR8
Saturday, September 3rd
Warm-up: 3 rounds - 5 bootstrappers + 5 muscle snatch + 5 OHS (empty barbell or pvc) + 10 alt toe touch from plank
Strength:
In 15:00, work to complete 4 rounds of the following (:90 rest between rounds) -
5-5-5-5
DB squat complex - front squat w/:01 pause at bottom + 1 ¼ squat + 1 front squat = 1 rep (2 @ 50/35 or 40/20)
*Get 1-3 power snatch after each set, warming up to WOD weight
WOD:
“Ingrid”
10 rounds for time -
3 snatches (135/95 or 95/65 or 65/35)
3 burpees over bar
Accessory:
Tabata hollow rocks
Monday, August 22 - Saturday, August 27
Monday, August 22
Warm-up: In 12:00, alternate between the following 2 movements - 3 power clean (start w/ empty barbell and build to WOD weight) + 6 hip ham rockers/side https://youtu.be/pBKizboIxjU
WOD:
3 rounds for quality reps (steady pace) -
200 meter run
9 power clean (175/125 or 155/105 or 95/65)
200 meter run
6 power cleans (175/125 or 155/105 or 95/65)
200 meter run
3 power cleans (175/125 or 155/105 or 95/65)
*2:00 rest between rounds
Accessory:
Accumulate 60-80 alt single leg v-ups, weighted if possible - rest as needed
Tuesday, August 23
Warm-up: 2 rounds - 6 windmills/side (no weight) + 8 HRPU + 8 ring rows + 10 alt reverse Samson + 10 tuck-ups
Strength:
In 14:00, work to complete 3-4 rounds of the following, resting :60-:90 between rounds -
10-12 incline DB bench press (2 @ 50/35 or 40/20)
6-8 foot elevated split stance squat w/ KB pass through/side (moderate weight) https://youtu.be/qV-6lkeaN70
WOD:
10 rounds for time -
10 pull-ups
10 push-ups
10 sit-ups
Accessory:
3x6-8 KB windmill/side, moderate weight https://youtu.be/J6Y4o1j4V
Wednesday, August 24
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to Strength weight) + alt groiners + pass throughs
Strength:
8:00 EMOM -
3 back squats or box squats @ 65-75% 1RM, or moderately heavy weight
WOD:
For time -
2,000 meter row or ski
@ 0:00 - 50 double under or 100 singles
@ 2:00 - 40 double under or 80 singles
@ 4:00 - 30 double under or 60 singles
@ 6:00 - 20 double under or 40 singles
@ 8:00 - 10 double under or 20 singles
Accessory:
Accumulate 2:00-3:00 isometric glute bridge hold, banded and/or weighted if possible
Thursday, August 25
Warm-up: 5-4-3-2-1 bear complex (start w/ empty barbell and build to Strength weight) + inch worms w/ push-up + scorpion stretch/side
Strength:
Every :90 for 8 rounds (12:00) -
1-3 bear complex (155/105 or 125/85 or 95/65) https://youtu.be/NvE63HqxFqQ
WOD:
15:00 AMRAP -
12 front squats (95/65 or 65/35)
9 toes-to-bar, knees-to-elbow, or v-ups
12 push press (95/65 or 65/35)
9 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 1:00-2:00 dual KB front rack hold @ challenging weight (engage your core) https://youtu.be/eSCLtDD98_I
Friday, August 26
Warm-up: 2 rounds - :30 pigeon stretch/side + :20 handstand hold or plank + 10 banded good mornings + 8 plank-ups + 6 alt box step-ups
Strength:
Every :90 for 4 rounds (12:00) -
1st: Max effort HSPU, or any challenging push-up variation
2nd: 3-5 deadlift, building to /WOD weight
WOD:
For time, with a partner (I go, you go) -
40 deadlift (225/155 or 155/105 or 105/75)
60 bike cals
30 deadlift (275/185 or 175/125 or 135/95)
60 burpee box-over or step-over
20 deadlift (315/225 or 195/145 or 155/105)
60 bike cals
*Partners split reps evenly
Accessory:
Accumulate 20-40 meter HS walk, 1:00 HS plate walk https://youtu.be/Q-fKAoyzK6w or 2:00 shoulder taps from plank
Saturday, August 27
Warm-up: In 10:00, warm up for gymnastics skill of choice; between warm up sets, get 5 muscle snatch + 5 bootstrappers
Strength:
In 20:00, work to complete the following, resting as needed -
5-4-3-2-1
Hang power or squat snatch (light/moderate weight)
*2:00 - gymnastics work (skill of choice) after each set
WOD:
“Karen”
150 wall balls for time (20/14 or 14/10)
Accessory:
Accumulate 75-100 sit-ups, weighted if possible
Monday, August 15 - Saturday August 10
Monday, August 15
Warm-up: 5-4-3-2-1 muscle clean + strict press (empty barbell) + push-up to pike + thread the needle w/ thoracic rotation/side
Strength:
Every :90 for 5 rounds (15:00) -
1st: 1 power clean + 1 hang power clean + 1 push jerk (building to WOD weight)
2nd: :30-:45 HSPU for quality (deficit if possible), or any push-up variation
WOD:
15:00 EMOM -
3 power clean + 3 hang power clean + 3 push jerk (155/105 or 125/85 or 95/65)
Accessory:
Accumulate 2:00 weighted plank
Tuesday, August 16
Warm-up: 10-8-6-4-2 front squat + alt reverse lunge (start w/ empty barbell and build toward Strength weight) + alt groiners + banded good mornings
Strength:
In 14:00, work to complete the following sequence @ 65% 1RM front squat, or moderate weight (:60-:90 rest between sets) -
5-5-5-5-5
Front squat + reverse lunge, right + front squat + reverse lunge, left (all 4 movements make up 1 rep)
*All movements done in front rack position
WOD:
12:00 AMRAP -
4 DB thrusters (2 @ 50/35 or 40/20)
8 toes-to-bar, knees-to-elbow, or v-ups
12 box jump-overs or step-overs
Accessory:
3x 12-15 Pallof press with isometric glute bridge hold https://youtu.be/2n8vK27kCFs
Wednesday, August 17
Warm-up: 2 rounds - 5 snatch balance + 10 banded pull-aparts + 10 pass throughs + 1 Turkish get-up/side (light weight) + :30 chest opening stretch
Strength:
In 12:00, superset the following for 3 rounds, resting :60-:90 between rounds -
2 Turkish get-ups/side, challenging weight https://youtu.be/saYKvqSscuY (scale to 8-10 Turkish sit-ups/side https://youtu.be/luh70nOKXR0)
6-8/side 1-arm KB snatch, challenging weight https://youtu.be/Pm-b2XFeABA (scale to 8-10/side 1-arm DB snatch)
WOD:
Every :90 for 6 rounds (18:00) -
1st: 18/15 cal bike
2nd: 10 power snatch (95/65 or 65/35)
Accessory:
Accumulate 1:00 hands on box stretch + :30 prone shoulder stretch/side https://youtu.be/2ZGgqR_kUck
Thursday, August 18
Warm-up: In 10:00, build to 65% 1RM bench press; between warm-up lifts, get 5 inch worms w/ push-up
Strength:
15:00 EMOM -
1st: 5-4-3-2-1 Bench press (start at 65% 1RM for the set of 5 and build in weight as reps decrease if possible)
2nd: 3 deadlift, warming up to WOD weight
3rd: Rest
WOD:
For time -
150 double under or 300 singles
50 deadlifts (225/155 or 155/105 or 95/65)
50 DB bench press (2 @ 50/35 or 40/20)
150 double under or 300 singles
Accessory:
Accumulate 1:00/side banded supine hamstring stretch https://youtu.be/8rGskUXQZU0
Friday, August 19
Warm-up: in 10:00, warm up to back squat weight for Strength; between warm up lifts, get 10 alt reverse Samsons
Strength:
In 12:00, work to complete 3-4 sets of the following (:90-2:00 rest between rounds) -
5 back squats (225/155 or 155/105 or 95/65)
10 meter handstand walk, or :20 handstand hold or challenging plank
WOD:
20 rounds for time -
3 goblet squats (50/35 or 40/20)
2 1-arm Devil press (50/35 or 40/20) or dual DB snatch
1 bar muscle-up or 3 pull-ups or ring rows
Accessory:
2x max effort L-sit flutter kicks https://youtu.be/3YVNviAoBPk or L-sit or tuck hold
Saturday, August 20
Warm-up: 3 rounds - 10 alt toe touch from plank + 10 walking lunges + 10 banded bent-over rows + :30 pigeon stretch/side
Strength:
In 12:00, work to complete 3 sets of the following, resting :90 between sets -
10 1-arm DB OH walking lunge/side (50/35 or 40/20) or 10 goblet lunge
10 alt renegade rows (2 @ 50/35 or 40/20)
20 Russian KB swings (70/54 or 54/35)
WOD:
For time -
1,500 meter row or ski
30 HSPU, or any push-up variation
1,000 meter row or ski
20 HSPU, or any push-up variation
500 meter row
10 HSPU, or any push-up variation
Accessory:
3x10 barbell Cuban rotations https://youtu.be/Eum8TeApleI