Monday, October 17 - Saturday, October 22
Monday, October 17
Warm-up: 3 rounds - :30 jump rope + 10 banded good mornings + 8 muscle cleans + 6 front squats (empty barbell)
Strength: (12:00)
Every :90 for 8 rounds (:10 rest between singles) -
Power clean or squat clean (athlete’s choice)
5-4-3-2-1-1-1-1
*Build in weight to a heavy single, or stay moderate and complete 5 reps every :90
WOD:(15:00)
Every 3:00 for 5 rounds -
10 toes-to-bar, knees-to-elbow, or v-ups
20 alt DB power snatch (50/35 or 35/20)
Max double unders or singles
*Score is total # of jump rope
Acessory:
2x15-25 weighted side bends/side
Tuesday, October 18
Warm-up: 10-8-6-4-2 alt reverse Samson + back squats (start w/ empty barbell) + alt quad stretch + alt Cossack squat https://youtu.be/nqRp-MtWIdY
Strength:
15:00 EMOM -
1st: 2-4 back squats (build to a slightly heavier weight than you plan to lift for WOD)
2nd: 5 single leg deadlift/side (50/35 or 35/20)
3rd: Rest
WOD:
16:00 AMRAP -
4-8-12-16-20-24….
Back squats (135/95)
Bike cals
Accessory:
3x 8-10 KB windmill/side https://youtu.be/ITSmgn_BQgY
Wednesday, October 19
Warm-up: 2 rounds - 10 banded rows + 10 banded forward raises + 10 banded pull-aparts + 10 push-up to pike
Strength:
15:00 EMOM -
1st: 8-10 tempo plate rows (35/25 or 25/10), :03 eccentric and concentric https://youtu.be/zu-X4sD7gio
2nd: 3-5 bench press (build to slightly heavier weight than you plan to lift for WOD)
3rd: Rest
WOD:
For time -
21-15-9
Bench press (155/105)
Pull-ups (C2B if possible), jumping pull-ups, or ring rows
Accessory:
2x :30-:45 feet elevated glute bridge march https://youtu.be/Yqc8rKg_fz0
Thursday, October 20
Warm-up: 5-4-3-2-1 runners lunge w/ thoracic rotation/side + front squats (start w/ empty barbell + build to 55% 1RM) + inch worm w/ push-up
Strength:
In 15:00, work to complete the following, starting @ 55% 1RM and building to a moderately heavy weight if possible (:90 between rounds) -
Front squat
10-8-6-4-2
:30 handstand work or challenging plank after each round (:90 rest follows)
*WOD:
For time -
30 bar-facing burpees or no push-up burpees
30 hang power cleans (95/65)
20 bar-facing burpees or no push-up burpees
20 hang squat cleans (95/65)
10 bar-facing burpees or no push-up burpees
10 hang clusters (95/65)
Accessory:
Accumulate 1:00/side banded hamstring stretch + 1:00/side banded shoulder stretch
Friday, October 21
Warm-up: 10-8-6-4-2 alt scorpion stretch + HRPU + deadlift (start light + build to WOD weight) + KB bottom up press/side (light) https://youtu.be/AqsG0KdLnuU
WOD:
25:00 EMOM (5 rounds) -
1st: 8-10 deadlift (225/155 or 155/105 or 95/65)
2nd: 8-10 HSPU, or any challenging push-up variation
3rd: 15/12-12/9 cal row or ski
4th: Max goblet lunges (54/35 or 35/20)
5th: Rest
*Score is total # goblet lunges
Accessory:
3x 8-10 single leg bent over row/side, moderate weight https://youtu.be/GI0ZbBowzTs
Saturday, October 22
Warm-up: 5-4-3-2-1 pvc pass throughs + OHS w/ pvc + muscle snatch (empty barbell) + kip swings or :20 hollow hold
Strength: (12:00)
8:00 EMOM -
1 snatch (power or squat), building to WOD weight
WOD:
6 rounds for time -
100 meter sprint
3 bar muscle-ups, or 5-7 pull-ups or ring rows
1 power or squat snatch (135/95 or 95/65)
2:00 rest
Accessory:
Accumulate 1:00/side feet elevated weighted side plank, or traditional side plank https://youtu.be/FI_KAN7YlkM
October 10 - October 15
Monday, October 10
Warm-up: 3 rounds - 10 alt thoracic rotation from squat hold + 8 alt groiners + 6 back squats (start w/ empty bar + slowly build) + :30 quad stretch/side
Strength:
10:00 EMOM -
1st: :30 v-ups
2nd: :30 Russian twists (30/20 or 20/14)
WOD:
For total load lifted (scale weight as needed) -
On a 20:00 clock
400 meter run
Max unbroken back squats (95/65)
400 meter run
Max unbroken back squats (135/95)
400 meter run
Max unbroken back squats (165/115)
400 meter run
Max unbroken back squats (175/125)
400 meter run
Max back squats (185/135) until the 20 minute mark (you may re-rack the bar to rest for this last set and then continue squatting)
Accessory:
1:00/side lateral hip banded distraction https://youtu.be/sM7YIkKWPl4
Tuesday, October 11
Warm-up: 10-8-6-4-2 plank-ups + ring rows + pass throughs + close grip DB floor press (2 @ light weight) https://youtu.be/x5STvCViQSE
Strength:
In 14:00, complete the following sequence, increasing in weight each round if possible (:60 rest between rounds) -
DB bench press
12-10-8-6-6-4-4
*Suggested starting weight - 2 @ 45/30 or 30/15
WOD:
2 rounds for time -
50 double unders or 100 singles
40 sit-ups, weighted if possible
30 push-ups, deficit if possible https://youtu.be/KadL9HpmWSg
20 burpees or no push-up burpees https://youtu.be/HfV1UBKzQTo
10 muscle-ups, pull-ups (C2B if possible) or challenging ring rows
2:00 rest
Accessory:
3x 15-20 banded tricep pulls (:30 rest between sets)
Wednesday, October 12
Warm-up: 5-4-3-2-1 muscle clean and press (empty barbell) + scorpion stretch/side + inch worms w/ push-up
Strength:
Every :90 for 4 rounds (12:00) -
1st: 3-5 clean and jerk, getting warm for WOD
2nd: 10-12 barbell hip thrusts (same weight as warm-up C&J weight for that round)
WOD:
On a 12:00 clock -
10 clean and jerk (135/95 or 95/65)
10 clean and jerk (155/105 or 105/75)
10 clean and jerk (175/125 or 125/85)
Max row or ski meters in remaining time
*Score is 1.) C&J time 2.) Total row or ski meters
Accessory:
3x12-15 lateral v-ups/side https://youtu.be/ikDIDDVeIlE
Thursday, October 13
Warm-up: 2 rounds - 10 banded good mornings + 10 WB cleans + 10 DB box step-ups (light) + :30 hands on box stretch + :30 elevated pigeon stretch/side
Strength:
Every :90 for 4 rounds (12:00) -
1st: 8-10 alt DB box step-ups (2 @ 50/35 or 40/20 or 20/10) https://youtu.be/qCW8V_rUpgM
2nd: 15-20 KB swings (70/54 or 54/35 or 35/25)
WOD (16:00)
7:00 clock (0:00-7:00) -
60/50 cal bike
Max wall balls (20/14 or 14/10)
2:00 rest
7:00 clock (9:00-16:00) -
75 wall balls (20/14 or 14/10)
Max bike cals
*Score is the sum of WB’s from A + bike cals from B
Accessory:
2x 10-12 supine hamstring curls on med ball https://youtu.be/EqJo6tPKEC8
Friday, October 14
Warm-up: 10-8-6-4-2 muscle snatch + alt airplanes https://youtu.be/YVdNU_UujBk + alt toe touch from plank
Partner WOD:
For time (you go, I go) -
1,000 meter row or ski
100 hang power snatch (95/65 or 65/35)
1,000 meter row or ski
100 DB deadlift (2 @ 50/35 or 40/20)
1,000 meter row or ski
100 HSPU, or any push-up variation
1,000 meter row or ski
*Partners split reps evenly
Accessory:
3x 8-10 incline Cuban press (:60 rest between sets) https://youtu.be/s5Whi_ooMdE
Saturday, October 15
Warm-up: 2 rounds - 10 pass throughs + 8 banded rows + 10 reverse Samson + 8 alt single leg-v-ups + 10 alt box step-ups + :20 HS hold or plank
WOD:
30:00 EMOM -
1st: 2-4 wall walks
2nd: 10-12 1-arm OH walking lunge (5-6/arm) or goblet lunge (50/35 or 40/20)
3rd: 12-15 toes-to-bar, knees-to-elbow, or v-ups
4th: 8-10 box jumps or step-ups
5th: Rest
Accessory:
5 Turkish get-ups/side or Turkish sit-ups/side
Monday, October 3 - Saturday, October 8
Monday, October 3
Warm-up: 3 rounds - 3 bear complex (empty barbell) https://youtu.be/1jUoJ5oueE4 + 5 bootstrappers + 7 push-up to pike + 9 sit-ups
Strength:
In 12:00, complete the following sequence, building to a moderately heavy single (:10 rest between singles; :90 rest between sets) -
Bear complex
5-4-3-2-1
WOD:
E4MOM for 4 rounds (16:00) -
6-8 clean and jerk (135/95 or 95/65)
6-8 front squats (135/95 or 95/65)
6-8 toes-to-bar, knees-to-elbow, or v-ups
6-8 HSPU, or any push-up variation
Accessory:
Accumulate 1:00/side - lateral hip banded distraction https://youtu.be/sM7YIkKWPl4
Tuesday, October 4
Warm-up: 10-8-6-4-2 alt toe touch from plank +air squats + pass throughs + bench press (empty barbell)
Strength:
Every :90 for 5 rounds (15:00) -
1st: 12-14 alt DB front rack lunges (2 @ 50/35 or 40/20)
2nd: 3-5 bench press, warming up to WOD weight
WOD:
For quality reps -
75 bench press (135/95 or 95/65)
*Every time you break, complete 30 double unders or 60 singles
Accessory:
Accumulate 1:00 prone shoulder stretch/side https://youtu.be/2ZGgqR_kUck
Wednesday, October 5
Warm-up: 3 rounds - 10 banded good mornings + 8 alt scorpion stretch + 6 tempo ring rows https://youtu.be/wQD91R3YeCc + :30 glute bridge hold
Strength:
15:00 EMOM -
1st: :30-:45 plank-up + push-up https://youtu.be/nToxCj-QA7E
2nd: 3-5 deadlift (building to starting WOD weight)
3rd: Rest
WOD:
16:00 AMRAP -
200 meter run
10 deadlifts*
*Start at 135/95 and build by 5-10 # each round if possible
**Score is total # of rounds + final deadlift weight
Accessory:
Accumulate 1:00 banded hamstring stretch/side https://youtu.be/8rGskUXQZU0
Thursday, October 6
Warm-up: 5-4-3-2-1 inch worms w/ push-up + WB cleans + runner lunge w/thoracic rotation/side https://youtu.be/BxLkf1V0M94
Strength:
In 15:00, work to complete 4 rounds of the following (:90 rest b/t rounds) -
5-10 strict pull-ups (weighted if possible) or challenging ring rows
20 m HS walk, :20-:30 HS hold or pike hold, or :30-:45 weighted plank
WOD:
10:00 AMRAP -
8/6 bike cals
3 wall balls (20/14 or 14/10)
*Add 3 WB’s each round (score is total WB reps)
Accessory:
2x 12-15 DB forward raises + lateral raises + reverse flys (2 @ 20/10)
Friday, October 7
Warm-up: 3 rounds - Burgener snatch warm-up https://youtu.be/mWffzvDGeg4 + 10 banded pull-aparts + 10 alt deep squat thoracic rotation https://youtu.be/CLoPcU9-JCk
Strength (12:00):
Every :90 for 8 rounds (light to moderate weight) -
Snatch pull + snatch + hang snatch + snatch balance + overhead squat
WOD:
For time -
50 cal row or ski
50 overhead squats (95/65 or 65/35)
50 sit-ups
Accessory:
Accumulate 150-200 mountain climbers
Saturday, October 8
Warm-up: 3 rounds - 8 banded bicep curls https://youtu.be/MkPz57rN2nw + :30 banded side steps + 8 alt single leg v-ups + 4 kip swings or :20 Superman hold w/pvc
Strength:
In 12:00, superset the following for 3 rounds (:60 between rounds) -
:30 hollow rocks, weighted if possible https://youtu.be/WUozA5PFxGg
:30 side plank w/ banded row/side https://youtu.be/K1GWnZ-RDPw
WOD:
E3MOM for 6 rounds (18:00) -
50 double under or 100 singles
6 DB hang power cleans (2 @ 50/35 or 40/20)
3-5 bar muscle-ups, or 5-7 pull-ups (C2B if possible) or challenging ring rows
Accessory:
3x 40 meter sled push (:60 rest between sets)
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