Monday, September 26 - Saturday, October 1
Monday, September 26
Warm-up: 10-8-6-4-2 banded forward raises + banded pull-aparts + banded bent-over rows + muscle clean and press (empty barbell)
Strength:
15:00 EMOM -
1st: 2-4 clean and jerk (push or split), warming up to WOD weight
2nd: :60 gymnastics skill of choice (e.g, pull-ups, HS work, core exercises)
3rd: Rest
WOD:
For time -
45 wall balls (20/14 or 14/10)
30 toes-to-bar, knees-to-elbow, or v-ups
15 clean and jerk (195/135 or 135/95 or 95/65)
Accessory:
3x:30 v-up complex (:60 rest between sets)
Tuesday, September 27
Warm-up: 3 rounds - 10 alt groiners + 10 banded good mornings + 10 air squats + :30 plank march
Strength:
In 12:00, complete the following sequence, building to WOD weight (:60 rest between sets) -
Back squat
5-4-3-2-1
WOD:
18:00 EMOM -
1st: 6 back squats (225/155 or 155/105 or 95/65)
2nd: 8 box jump overs or step-overs
3rd: 10-12 sit-ups, weighted if possible
4th: Rest
Accessory:
Accumulate 30 banded hamstring curls
Wednesday, September 28
Warm-up: In 10:00, warm up to 80% 1RM bench press (3-5 reps); between warm-up sets, get 5 pass throughs + 5 push-up to pike
Strength:
Every :90 for 5 rounds (15:00) -
5 bench press @ 80% 1RM, or moderately heavy weight
WOD:
Every 2:00 -
250 m row or ski
Max Devil press or DB snatch (2 @ 50/35 or 40/20)
*WOD ends once you hit 50 Devil press or dual DB snatch
Accessory:
1:00/side - banded shoulder stretch
Thursday, September 29
Warm-up: 3 rounds - 10 alt toe touch from plank + 8 ring rows + 6 alt scorpion stretch + 4 muscle cleans
Strength:
In 10:00, work to complete 3-4 sets for quality (:90 rest between sets) -
Max kipping pull-ups or ring rows
WOD:
2 rounds for total reps (18:00) -
2:00 max KB swings (54/35 or 35/20)
2:00 max bike cals
2:00 max hang power cleans (95/65 or 65/35)
2:00 rest
Accessory:
Accumulate 30-45 barbell hip thrusts (95/65)
Friday, September 30
Warm-up: 2 rounds - 10 alt reverse Samson + :30 chest opening stretch + 10 alt plank-ups + :30 hands on box stretch
Strength:
Every :90 for 5 rounds (15:00) -
1st: 6 DB Bulgarian split stance squats/side (2 @ 50/35 or 40/20) https://youtu.be/G0Mo2LF8uLU
2nd: :30-:45 plank, weighted if possible
WOD:
For time -
50 HSPU, or any push-up variation
100 double unders or 200 singles
50 DB squats (2 @ 50/35 or 40/20)
Accessory:
3x8-10 dips
Saturday, October 1
Warm-up: 5-4-3-2-1 muscle snatch + OHS (empty barbell or pvc) + pistol squat to bench/side + inch worms with push-up
Strength (12:00):
Every :90 for 8 rounds @ moderate weight -
1 power snatch + 2 hang power snatch + 3 overhead squat
WOD:
12:00 AMRAP (2:00 on/1:00 off x4) -
3 burpees
2 alt pistol squats
1 bar muscle-up, 3 strict pull-ups, or 5 challenging ring rows
*Pick up where you left off each round; score is total # of rounds
Accessory:
Accumulate 1:00/side prayer stretch https://youtu.be/3qlQkqGqyp8
Monday, September 19 - Saturday, September 24
Monday, September 19
Warm-up: 2 rounds - 10 muscle snatch + 10 pass throughs + 10 air squats + :30 hamstring rockers/side https://youtu.be/pBKizboIxjU
Strength:
Every :60 for 10:00 (start light and build to moderate weight) -
1 power or squat snatch
WOD:
For time (16:00 cap) -
100 goblet squats (50/35 or 40/20)
80 alt DB snatch (50/35 or 40/20)
60 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 1:00 star plank or side plank/side, weighted if possible
Tuesday, September 20
Warm-up: 2 rounds - 10 banded good mornings + 8 banded pull-aparts + 6 push-up to pike + 4 deadlift (light weight) + :30 runners lunge/side
Strength:
In 10:00, work to complete the following for 3x max reps (:90 rest between sets) -
HSPU, or any push-up variation, deficit if possible
WOD:
E3MOM x3 (9:00) -
400 meter run
12-15 deadlift (135/95 or 95/65)
2:00 rest
E3MOM x3 (9:00) -
24/20 cal row or ski
12-15 DB bench press (2 @ 50/35 or 40/20)
Accessory:
3x 8-10 dips (:60 rest between sets)
Wednesday, September 21
Warm-up: 5-4-3-2-1 jerk balance (start w/ empty barbell and slowly build) https://youtu.be/DozGeG1SR0k + ring rows + scorpion stretch/side
Strength:
Every :60 for 10:00 - start @ 60% 1RM (or moderately light weight) and build to a heavy single if possible -
1 jerk (push or split)
WOD:
12:00 AMRAP -
3 muscle-ups, pull-ups (C2B if possible), or challenging ring rows
6 DB hang power cleans (2 @ 50/35 or 40/20)
9 burpees over DB’s
Accessory:
Accumulate 100-200 alt shoulder taps from plank position
Thursday, September 22
Warm-up: 3 rounds - 10 alt step-ups + 8 alt groiners + 6 front squats (empty barbell) + 4 inch worms
Strength:
Every :90 for 4 rounds (12:00) -
1st: 6-8 barbell front rack step-ups/leg (24/20, 95/65 or 65/35) https://youtu.be/X0m3G2FNxp0
2nd: 4-6 bottom up front squat (95/65 or 65/35) https://youtu.be/lC4gXdyteg0
WOD:
For time -
21-15-9
Front squats (95/65 or 65/35)
Bike cals
Accessory:
3x 6-8 single leg deadlift/side
Friday, September 23
Warm-up: 2 rounds - 10 alt toe touch from plank + 10 alt v-ups + 10 strict press + 10 banded forward raises + :30 alt quad stretch
Partner WOD:
For time, you go, I go -
400 m run (together)
100 HSPU, or any challenging push-up variation
100 WB sit-ups (20/14 or 14/10)
100 push press (95/65 or 65/35)
400 m run (together)
*Partners split reps evenly
Accessory:
Accumulate 50 banded tricep extensions
Saturday, September 24
Warm-up: 10-8-6-4-2 muscle clean (empty barbell) + alt reverse Samson + wrist rockers + walking lunges
Strength (20:00) -
In 20:00, work to complete the following sequence, building to a challenging single if possible (:60 rest between sets) -
Power clean
10-9-8-7-6-5-4-3-2-1
WOD:
For time (10:00 cap) -
100 DB walking lunges (2 @ 50/35 or 40/20)
*E2MOM - 30 double under or 60 singles
Accessory:
Accumulate 1:00 hamstring stretch/slide + 1:00 straddle stretch
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