Monday, October 31 - Saturday, November 5
Monday, October 31
Warm-up: 10-8-6-4-2 - bench press (empty barbell) + banded forward raises + banded pull-aparts + push-up to pike
Strength:
In 16:00, build to a heavy set of 5 (:90 rest between sets) -
Bench press (start @ 50% 1RM, or light weight)
WOD:
In 14:00 -
Max bike cals
At 0:00, 3 toes-to-bar, knees-to-elbow, or v-ups
At 2:00, 6 toes-to-bar, knees-to-elbow, or v-ups
At 4:00, 9 toes-to-bar, knees-to-elbow, or v-ups
At 6:00, 12 toes-to-bar, knees-to-elbow, or v-ups
*Continue to add 3 reps every 2:00 (last set will be 21 reps @ 12:00)
Accessory:
3x 8-10 dips
Tuesday, November 1
Warm-up: 5-4-3-2-1 inch worms w/ push-up + banded good mornings + deadlift (start light + build to moderately light weight); :30 jump rope after each round
Strength:
In 18:00, build to a heavy set of 3 (:90 rest between sets) -
Deadlift (start @ 50% 1RM, or light weight)
WOD: (10:00)
4 rounds (:90 on/:60 off) -
80-60-40-20
Double unders (double reps for singles)
Max wall walks
*Score is total # wall walks
Accessory:
3x 10-12 banded hamstring curls
Wednesday, November 2
Warm-up: 2 rounds - 10 squat hold w/ alt thoracic reach + 8 tempo ring rows + 6 alt groiners + :30 glute bridge hold + :30 hip mobility/side https://youtu.be/dnnGVqTb7-A
WOD:
Every 5:00 for 5 rounds (25:00) -
Round 1
15 back squats (95/65 or 65/35)
15/12 cal row or ski
15 back squats (95/65 or 65/35)
Round 2
12 back squats (135/95 or 95/65)
15/12 cal row or ski
12 back squats (135/95 or 95/65)
Round 3
9 back squats (175/125 or 125/85)
15/12 cal row or ski
9 back squats (175/125 or 125/85)
Round 4
6 back squats (225/155 or 135/95)
15/12 cal row or ski
6 back squats (225/155 or 135/95)
Round 5
3 back squats (265/175 or 155/105)
15/12 cal row or ski
3 back squats (265/175 or 155/105)
@ 25:00 on the clock - complete 60 cal row for time
Accessory:
Accumulate 1:00 figure-4 stretch/side + 1:00 hamstring stretch/side
Thursday, November 4
Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and build to WOD weight) + scorpion stretch/side; :30 hands-on-box stretch between rounds
Strength:
In 12:00, superset the following for 3-4 rounds (:90 rest between rounds) -
8-10 DB fly’s (2 @ moderate weight)
10-12 DB lat pull-over (50/35 or 35/20)
12-15 front raises with a plate (25/15 or 15/10)
WOD:
E3MOM x6 (18:00) -
200 m run
4 bar muscle-ups, or 6-8 pull-ups (C2B if possible) or ring rows
Max bench press (135/95 or 95/65)
(There is no built-in rest, so use the run as your rest, but don’t go too slow :))
*Score is total # bench press reps
Accessory:
Accumulate 1:00 side plank/side, weighted if possible https://youtu.be/s78mIZksT1U
Friday, November 5
Warm-up: 2 rounds - 10 muscle cleans + 10 front squats (empty barbell) + 10 alt reverse Samson + 10 alt Cossack squats
Strength:
In 14:00, complete the following barbell sequence, building to a moderately heavy set of 2 if possible (:10 rest between singles; :90 rest between rounds) -
10-8-6-4-2
Squat clean or power clean (athlete’s choice)
WOD:
For time -
50 hang clean and jerk (95/65 or 65/35)
50 bar-facing burpees or hand-release push-ups
50 hang squat clean (95/65 or 65/35)
Accessory:
Accumulate 50-75 sit-ups, weighted if possible
Saturday, November 5
Warm-up: 3 rounds - 10 plank-ups + 8 muscle snatch + 6 alt groiners + :30 warm up for gymnastics skill of choice + :30 chest-opening stretch
Strength:
Every :90 for 5 rounds (15:00) -
1st: 3-5 power or squat snatch (athlete’s choice), building to a slightly heavier weight than you plan to lift for WOD
2nd: :60 work - gymnastics skill of choice
WOD:
For quality reps -
10-9-8-7-6-5-4-3-2-1
Power or squat snatch (95/65 or 65/35)
*Max distance HS walk, :20 HS hold, or :30 challenging plank after each round
Accessory:
3x 15-20 banded rows, :60 rest between sets https://youtu.be/j7ABJGauUEk
Monday, October 24 - Saturday, October 29
Monday, October 24
Warm-up: 10-8-6-4-2 muscle clean + alt lunges + strict press (empty barbell) + alt scorpion stretch
Strength:
In 16:00, work to complete the following, building to a heavy set of 2 if possible (:60 rest between sets; :10 rest between singles) -
Curtis P complex (1 power clean + 1 lunge/leg + push press)
6-6-4-4-4-2-2-2
WOD:
7 rounds for time -
7 toes-to-bar, knees-to-elbow, or v-ups
7 thrusters (95/65 or 65/45)
7 bar-facing burpees or no push-up burpees
Accessory:
2x 8-10/side DB external rotation https://youtu.be/mbdDt0c9bZY
Tuesday, October 25
Warm-up: 3 rounds - 10 alt toe touch from plank + 10 pass throughs + 10 banded forward raises + 10 banded pull-aparts + :30 jump rope
Strength:
In 14:00, superset the following for 3 rounds (:90 rest between rounds) -
4-6 strict tempo pull-ups or 6-8 tempo ring rows (:03 eccentric and concentric)
12 push-ups (plate deficit if possible, 45/25) https://youtu.be/KadL9HpmWSg
24 barbell bicep curls (45/35)
WOD:
15:00 AMRAP -
15 DB floor press (2 @ 50/35 or 40/20) https://youtu.be/jjlekYs1cfQ
30 sit-ups
60 double unders or 120 singles
Accessory:
3x10 cable lat pull-downs
Wednesday, October 26
Warm-up: 5-4-3-2-1 back squat (empty barbell + build to WOD weight) + DB power cleans (start light + build) + squat w/ alt thoracic reach/side + step-ups/side
WOD:
For total time -
20-15-10-5
Back squats (135/95 or 95/65)
Bike cals
5:00 rest
20-15-10-5
DB power cleans (2 @ 50/35 or 40/20)
Box jump-overs or box step-overs
Accessory:
3x12-15 banded hamstring curls (rest :60 between sets) https://youtu.be/0obIdWj79BE
Thursday, October 27
Warm-up: 3 rounds - 10 wall ball cleans + 8 muscle snatch + 6 kips swings or :20 hollow hold + :30 alt quad stretch with reach https://youtu.be/H1XoWCLHjPo
Strength:
Every :90 for 4 rounds (12:00) -
1st: :45-:60 plank
2nd: 12-15 hip thrusts (95/65)
WOD (19:00) -
5:00 EMOM (0:00-5:00) -
:30 max bar muscle-ups, kipping pull-ups, jumping pull-ups, or ring rows
2:00 rest (5:00-7:00)
5:00 EMOM (7:00-12:00) -
:30 max power snatch (95/65 or 65/35)
2:00 rest (12:00-14:00)
5:00 EMOM (14:00-19:00) -
:45 max wall balls (20/14 or 14/10)
Accessory:
3-position banded shoulder stretch (:30 in each position) https://youtu.be/aCkcqXpYujI
Friday, October 28
Warm-up: 10-8-6-4-2 banded good mornings + alt reverse Samson + deadlift + bench press (start light + build to WOD weight); :20 HS hold or pike hold b/t rounds
Partner WOD:
For time (you go, I go) -
Synchro 400 m run, row, or ski
40 deadlifts (225/155 or 155/105 or 95/65)
Synchro 400 m run, row, or ski
40 bench press (155/105 or 135/95 or 95/65)
Synchro 400 m run, row, or ski
40 DB front rack lunges lunges (2 @ 50/35 or 40/20)
Synchro 400 m run, row, or ski
40 HSPU, or any challenging push-up variation
Synchro 400 m run, row, or ski
*Partners split reps evenly
Accessory:
3x 8-10 DB lat pull-overs https://youtu.be/ZRALP0hivEY
Saturday, October 29
Warm-up: 3 rounds - 8 bottoms up KB press/side (light) + 6 inch worms with push-up + 4 runners lunge with thoracic rotation/side + :30 figure-4 stretch/side
Strength:
In 12:00, work to complete 3 rounds of the following (:60 rest between rounds) -
8-10 alt KB halos, moderate weight https://youtu.be/wJcmanVh5EE
8-10 half kneeling KB woodchoppers/side https://youtu.be/P4UBIVYQYKY
8-10 1-arm KB strict press/side, moderate weight https://youtu.be/gJ-NpEFkCl
WOD:
For quality -
1-2-3-4-5-4-3-2-1
Wall walks
2-4-6-8-10-8-6-4-2
Goblet squat (70/54 or 54/35 or 35/20)
12-14-16-18-20-18-16-14-12
KB swings (70/54 or 54/35 or 35/20)
Accessory:
3x10 face pulls, challenging weight https://youtu.be/CruifQcSALU
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)