Monday, October 2 - Saturday, October 7
Monday, October 2
Warm-up: 3 rounds - 12 pvc pass throughs +10 bootstrappers + 8 tempo ring rows + 6 push-up to pike + :30 easy jump rope
WOD:
35:00 EMOM -
100 meter sprint
1 round Cindy (5 pull-ups + 10 push-ups + 15 air squats)
40 double under or 80 singles
1 round Cindy (5 pull-ups + 10 push-ups + 15 air squats)
Rest
*If having trouble finishing reps in timeframe, turn WOD into 35:00 AMRAP w/ :60 rest after each round
Accessory:
3x 8-10 DB seal row (2 @ moderate weight) https://youtu.be/qzYIXgDS7uE?si=g8uALCvgNLlgb8RC
Tuesday, October 3
Warm-up: 5-4-3-2-1 push press + push jerk + split jerk (start w/ empty barbell from rack and build to Strength weight) + banded good morning + deadlift (build to WOD weight) + scorpion stretch/side (athlete will use 2 separate barbells)
Strength:
10:00 EMOM (155/105 or 125/85 or 95/65) -
1 push press + 1 push jerk + 1 split jerk (from rack)
*Weight should be moderate - goal is to work on perfecting form for each movement
WOD: (11:00)
For total bike calories -
2:00 AMRAP - 25 deadlifts (155/105 or 125/85 or 95/65) + max bike cals
-1:00 rest-
2:00 AMRAP - 20 deadlifts (175/115 or 155/105 or 125/85) + max bike cals
-1:00 rest-
2:00 AMRAP - 15 deadlifts (195/135 or 175/115 or 135/95) + max bike cals
-1:00 rest-
2:00 AMRAP - 10 deadlifts (225/155 or 195/135 or 155/105) + max bike cals
*Scale all deadlift reps to sumo KB deadlifts if needed
Accessory:
Accumulate 2:00 cobra stretch https://youtu.be/JDcdhTuycOI?si=daEa69BtlUEVOdJt
Accumulate 1:00/side banded supine hamstring stretch https://youtu.be/8rGskUXQZU0?si=w7xv0pr6KpBNjrPb
Wednesday, October 4
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 65% 1RM or moderate weight) + banded pull-apart + plank-up
Strength:
18:00` EMOM -
3 bench press (start @ 65% 1RM and build to heavy set of 3 if possible)
10-12 banded flys https://youtu.be/egjWCIUqsXk?si=LPSWnUmielNeiru-
Rest
WOD:
10:00 AMRAP -
Max weighted or GHD sit-ups
*Every 2:00 starting @ 2:00 - 200 meter row or ski
Accessory:
3x 12-15/side banded rotation from lunge stance https://youtube.com/shorts/PHTgxwDmDl0?si=j_MbP37O4jQlNo48
Thursday, October 5
Warm-up: 5-4-3-2-1 power clean (start w/ empty barbell and build to 55% 1RM) + Cossack squat/side + kip swing or :30 hollow hold + :30 banded lat pull-down
Strength:
E2MOM x5 (10:00), complete the following power clean complex -
3 high hang power clean + 3 low hang power clean + 3 power clean from ground
*Start @ 55% 1RM PC + build each round to a moderately heavy complex if possible
WOD:
For time -
9 BMU, jumping BMU, C2B pull-up, or other challenging pull movement
15 power clean (135/95 or 95/65 or 65/45)
21 bar-facing burpees
15 power clean (135/95 or 95/65 or 65/45)
9 BMU, jumping BMU, C2B pull-up, other challenging pull movement
Accessory:
Tabata bicep curls (empty barbell - 45/35 35/15)
Friday, October 6
Warm-up: 3 rounds - 10 supine toes-to-rig + 8 thoracic reach from runners lunge/side + 6 front squat + 4 back squat (start w/ empty barbell and slowly build) + :30 alt quad stretch
Strength:
12:00 EMOM -
3-5 front squat or Zercher squat, building to WOD weight
:30-:45 toes-to-bar, knees-to-elbow, or v-ups
WOD:
For quality reps @ steady pace (:90 rest between sets) -
12-10-8-6-4
Front squat or Zercher squat (start @ 55% 1RM and slowly build)
https://youtu.be/nwx6Ip7hd3I?si=_l6Mj0PLJG6VV78w
-3:00 rest-
10-8-6-4-2
Back squat (start @ final front squat weight and build if possible)
Accessory:
Accumulate 60-100 seated banded hamstring curls
https://youtube.com/shorts/zBwbXWOaVuI?si=RvAR8Qyxy7oFpfxR
Saturday, October 7
Warm-up: 3 rounds - 10 alt box step-ups + 8 KB hip opener stretch/side + 6 inch worms w/ push-up + 4 DB OH walking lunge/side (start light and build)
Strength:
In 15:00, superset the following x4 (:90 rest between rounds) -
20 1-arm DB overhead walking lunge, 10/side (50/35 or 40/20 or 20/10)
15-20 banded v-up w/ pvc https://youtu.be/uj86qnhZaVM?si=x1kK_uzf08gdI3IG
WOD:
EMOM until you reach 100 push-ups (scale to 70) -
8-10 box jump over or step-over (30/24 in or 24/20 in)
Max HSPU, challenging push-up variation, or seated DB overhead press @ moderate weight
Rest
Accessory:
3x 8-10 KB row from Sorenson hold (:60 rest between rounds) https://youtu.be/Q9densladMg?si=mCGFNV3atrYM3FXB
Monday, September 25 - Saturday, September 30
Monday, September 25
Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell) + banded good morning + toes-to-rig
Strength:
Every :60 x4 (0:00-4:00) -
1 power snatch + 1 hang power snatch + 1 OHS (95/65 or 65/45 or 45/35)
Every :90 x4 (4:00-10:00) -
1 power snatch + 1 hang power snatch + 1 OHS (115/75 or 75/55 or 55/45)
Every 2:00 x4 (10:00-18:00) -
1 power snatch + 1 hang power snatch + 1 OHS (125/85 or 85/65 or 65/55)
WOD:
For time -
50 alt DB snatch (50/35 or 40/20 or 20/10)
40 toes-to-bar, knees-to-elbow, or v-ups
50 alt DB snatch (50/35 or 40/20 or 20/10)
Accessory:
Accumulate 20/side open book stretch on wall https://youtube.com/shorts/3cUd0s2ooQw?si=a0ftEhWUwUSVZy5Z
Tuesday, September 26
Warm-up: 3 rounds - 10 alt box step-up + 8 alt reverse Samson + 6 Cossack squat/side + 4 back squat (start w/ empty barbell and slowly build)
Strength:
Every :90 x5 (15:00) -
3-5 back squat, building to WOD weight
6-8 banded box step-up/side (24/20 in) https://youtu.be/HkmQYe7JzVs?si=rrhSI9jv2kyw5UKd
WOD:
For quality reps @ steady pace -
3-6-9-12-15
Back squat (start @ 85% 1RM, and drop by 5-10 lbs each set)
Accessory:
Accumulate 30-50 GHD hip extensions (rest as needed)
Wednesday, September 27
Warm-up: 3 rounds - 6 banded single leg RDL/side + :30 easy jump rope + 6 push-up to pike + :30 jumping jacks + 6 tempo ring rows + 10 m walking lunge
Strength:
In 12:00, superset the following x3 (:90 rest between rounds) -
6-8 single leg KB RDL/side (54/35 or 35/20 or 20/10)
12-15 KB swings, banded if possible (moderate weight) https://youtu.be/PN9dppWJcGQ?si=JMDIcC4fajGu9GEI
WOD:
Every 5:00 x4 (20:00) -
40 double under or 80 singles
30 lunges (jumping if desired - see video below)
20 push-ups
10 pull-ups
https://youtu.be/BR1A8T9SjIU?si=2JnlMRJOt0y-J5Hm
Accessory:
1:00/side figure-4 stretch on wall + 1:00/side seated hamstring stretch
Thursday, September 28
Warm-up: 5-4-3-2-1 DB bench press, light weight + inch worms w/ push-up + banded forward raise + banded pull-apart, supinated grip https://youtube.com/shorts/sly9qf0rdwc?si=ROroKVGqlF3vYxAs
Strength:
Every 3:00 x5 (15:00) -
:45-:60 work on handstand skill of choice or challenging plank
:30-:60 sandbag hold or dual KB front rack hold - focus on belly button to spine, engaging your core
WOD:
E2MOM until you can no longer complete designated reps in timeframe -
200 meter run
3 DB bench press (2 @ 50/35 or 40/20 or 20/10)
*Add 2 reps each round (e.g., round 1 = 3, round 2 = 5, round 3 = 7…)
Accessory:
50-75 GHD sit-ups or 75-100 sit-ups on mat (scale to 25-30 total if new to GHD’s)
Friday, September 29
Warm-up: 2 rounds - 12 alt toe touch from plank + 10 bootstrappers + 8 pvc pass through + 6 thrusters (empty barbell) + 4 scorpion stretch/side + :30 easy row
WOD:
In teams of 2 (you go, I go) -
20:00 AMRAP -
10 thrusters (95/65 or 65/45)
10 bar-facing burpees or up downs https://youtu.be/4NRFUKgNhs8?si=bQlLlE8O9lyaL7V0
From 20:00-25:00 - max row or ski meters w/ partner (still you go, I go)
*Score is 1.) total rounds and 2.) total row or ski meters
Accessory:
Accumulate 30-50/side lateral v-ups https://youtu.be/ikDIDDVeIlE?si=wPDdgceM_oShFgc5
Saturday, September 30
Warm-up: 10-8-6-4-2 hang power clean (start w/ empty barbell and build to WOD weight) + dips from bench + banded lat pull-down from hollow + :30 easy bike
WOD:
24:00 EMOM for total BMU’s or pull-ups -
15/12-12/9 cal bike
8-10 hang power clean (135/95 or 95/65 or 65/45)
Max BMU, jumping BMU, C2B pull-ups, or other challenging pull movement
Rest
Accessory:
3-way banded shoulder stretch - accumulate 1:00 in each position
Monday, September 18 - Saturday, September 23
Monday, September 18
Warm-up: 3 rounds - 6 push-up to pike + 8 seated DB press (light weight) + 10 seated banded row + :30 HS hold, pike hold, or plank + :30 easy row
Strength:
In 9:00, complete 3 sets (:90 rest between sets) -
Max unbroken HSPU or seated DB OH press (2 @ 35/25 or or 30/20 or 20/10)
WOD:
For time -
1,000 meter row or ski
-2:00 rest-
750 meter row or ski
-2:00 rest-
500 meter row or ski
-2:00 rest-
250 meter row or ski
Accessory:
3x 12-15/side side plank w/ knee drive https://youtu.be/9XtKtWU3cjc?si=aRtqa5huocx1Yxc-
Tuesday, September 19
Warm-up: 5-4-3-2-1 power clean (start very light and build to Strength weight) + bootstrappers + Cossack squat/side + :30 alt quad stretch
Strength:
8:00 EMOM -
1 power clean + 2 hang power clean (175/125 or 155/105 or 115/75)
WOD:
For time (15:00 cap) -
30 power clean (155/105 or 115/75 or 55/35)
400 meter run
20 front squats (155/105 or 115/75 or 55/35)
400 meter run
10 squat clean (155/105 or 115/75 or 55/35)
400 meter run
Accessory:
3x10 DB Scott curl/arm, :03 descent (moderate weight) https://youtube.com/shorts/T76Xz9rFUOQ?si=mD7juCQY8C4leT_z
Wednesday, September 20
Warm-up: 10-8-6-4-3 back rack reverse lunge (start w/ empty barbell and build to Strength weight) + banded pull-apart + tempo ring row + :30 easy jump rope
Strength:
Every :90 x5 (15:00) -
8-10 alt renegade row (2 @ 50/35 or 40/20 or 20/10)
:45-:60 back rack reverse lunge, steady pace (155/105 or 125/85 or 95/65)
WOD:
:90 work/:90 rest x5 for total pull-ups or ring rows (15:00) -
100-80-60-40-20
Double under or singles
Max pull-ups or ring rows
Accessory:
Accumulate 2:00 Sorenson hold (weighted if possible), or Superman hold
Thursday, September 21
Warm-up: 3 rounds - 12 pvc pass through + 10 alt scorpion stretch + 8 strict press (empty barbell) + 6 banded forward raises + :30 easy bike
Strength: (12:00)
Every :90 x8 (start light and build to a challenging set) -
3-3-3-3-3-3-3-3
Strict press
WOD:
15:00 AMRAP -
15/12 bike calories
10 push jerk from rack (115/85 or 95/65 or 65/45)
Accessory:
Accumulate 20 YTW raises https://youtu.be/QdGTI4Lshg4?si=T9I3hvzy2n9goegk
Friday, September 22
Warm-up: 2 rounds - 10 air squats + 8 bench press (empty barbell) + 6 thoracic rotations from runners lunge/side + :30 chest opening stretch + :30 alt quad stretch
WOD:
10 rounds for time and max BP load (start light and build if possible) -
200 meter run
10 KB goblet squats (54/35 or 35/20 or 20/10)
Bench press (10-9-8-7-6-5-4-3-2-1)
*Starting weight = 95/65 or 65/45 or 55/35); score is time + weight for final BP rep
Accessory:
Accumulate :30/side prone shoulder stretch + 10/side side lying thoracic rotation
https://youtu.be/2ZGgqR_kUck?si=vG5RTDiMbWlhrF_4
https://youtu.be/EHZJns1bXPM?si=mevCl6PRdOcRujN7
Saturday, September 23
Warm-up: 3 rounds - 10 alt box step-ups + 5 kip swings + 10 banded lat pull-downs + 5 inch worms w/ push-up + 10 alt thoracic reach from low squat
WOD:
Every 6:00 x4 (24:00) -
21 wall balls (20/14 or 14/10)
15 box jump over or step over (24/20 in)
5-9 BMU, jumping BMU, C2B pull-ups or other challenging pull movement
*Adjust reps as needed to assure at least 1:00 rest each round
Accessory:
3x 8-10 dips from rings, dip handles, or bench (:60 rest between sets)
Monday, September 11 - Saturday, September 16
Monday, September 11
Warm-up: 3 rounds - 10 alt scorpion stretch + 8 banded good mornings + 6 clean pull + 3 high clean pull + 6 muscle clean (empty barbell)
Strength:
Every :90 x8 (12:00), building to WOD weight -
Power clean
5-4-3-2-1-1-1-1
WOD:
(0:00-2:00) Every :20 x6 - 1 power clean @ 80% 1RM
(2:00-4:00) Rest
(4:00-7:00) Every :30 x6 - 1 power clean @ 85% 1RM
(7:00-9:00) Rest
(9:00-13:00) Every :40 x6 - 1 power clean @ 90% 1RM
Accessory:
2-3x 8-10 strict pull-ups, supinated grip (:60 rest between rounds)
Tuesday, September 12
Warm-up: 3 rounds - :30 easy row or ski + 8 push-up to pike + :30 jumping jacks + 8 pvc pass through + :30 chest opening stretch on rings or trx
WOD:
For 25:00 @ steady pace (7/10 RPE) -
Row or ski calories
Every 5:00 perform 20 push-ups
Accessory:
Accumulate 50-75 banded tricep pulls
Wednesday, September 13
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to 70% 1RM) + banded forward raises + toes-to-rig + alt Cossack squat
Strength:
In 14:00 complete the following @ steady pace, rest as needed -
10 back squats @ 70% 1RM (moderate weight)
10 back squats @ 80% 1RM (heavy weight)
*If lifting lighter, get 8-10 squats every 2:30 x5
WOD:
:90 work/:30 rest x6 (12:00) -
18-15-12-9-6-3
Thrusters (95/65 or 65/45)
Max toes-to-bar, knees-to-elbow, or v-ups in remaining time
*Score is total ttb, kte, or v-up reps
Accessory:
3x 8-10 banded hamstring curls
Thursday, September 14
Warm-up: 3 rounds - 10 bench press (start w/ empty barbell and build)) + 8 alt reverse Samson + 6 inch worms w/ push-up + :30 easy jump rope + :30 easy bike
Strength:
Every :90 x8 (12:00) -
Bench press (starting weight = 135/95 or 95/65 or 55/35, then build)
5-5-3-3-3-1-1-1
WOD:
For time (20:00 cap) -
50 DB walking suitcase lunges (2 @ 50/35 or 40/20 or 20/10)
50 double under or 100 singles
50 DB bench press (2 @ 50/35 or 40/20 or 20/10)
50 double under or 100 singles
50 burpees or no push-up burpees
50 double under or 100 singles
50 bike calories
50 double under or 100 singles
*Scaling option - 30 reps of each movement
Accessory:
Accumulate 2:00 banded hollow rocks https://youtu.be/SpdUm2qrhk8?si=QrYAy9E8Ep3kRBFq
Friday, September 15
Warm-up: 3 rounds - 10 banded good mornings + :30 figure-4 stretch/side + 8 KB hip opening stretch + :30 banded lat pull-down + 5 kip swings
Strength:
15:00 EMOM -
:30-:45 handstand work or challenging plank
3-5 deadlift, building to WOD weight
Rest
WOD:
“Barraza”
18:00 AMRAP -
200 meter run
9 deadlift (275/185 or 225/155 or 155/105)
6 BMU, jumping BMU, C2B pull-up, or other challenging pull movement
Accessory:
Accumulate 1:00 banded hip flexor stretch + 1:00 banded hamstring stretch
Saturday, September 16
Warm-up: 3 rounds - 10 bootstrappers + 8 thoracic rotations from runners lunge/side + :30 easy jump rope + :30 quad stretch/side
WOD:
Every 12:00 x4 (48:00) -
800 m run + Movement x
Set 1: 200 double under or 300 singles (scale to 100/150)
Set 2: 150 air squats (scale to 75)
Set 3: 100 sit-ups (scale to 50)
Set 4: 50 box jump-over or step-over (24/20 in)
Accessory:
3x 12-15/side banded Pallof press https://youtu.be/suXbr509tFQ?si=l_npAh8_0Pfb3Sr7
Monday, September 4 - Saturday, September 9
Monday, September 4 - Labor Day
Warm-up: 3 rounds - :30 easy jump rope + :30 easy row, bike, or ski + 10 pvc pass through + 8 tempo ring rows + 6 push-up to pike
Partner WOD:
On a 35:00 running clock
First, 30:00 AMRAP w/ partner -
30 double unders or 60 singles
15 pull-ups
15 push-ups
100 meter sprint
(P1 rests while P2 completes 1 full round; partners alternate each round)
At 30:00 on the clock -
5:00 max row, bike, or ski calories
*Each pair has 2 scores 1.) # of rounds completed in 30:00 and 2.) Total calories
Tuesday, September 5
Warm-up: 10-8-6-4-2 alt shoulder taps from HS or plank (same hand to shoulder) + back rack lunge (start w/ empty barbell and slowly build) + banded good mornings
https://youtu.be/y1sxGjiUHqc?si=lEtZ8hzdpRLjN4lU
https://youtu.be/TnWA8pCmywo?si=D3tEYDtwlKOR9yNx
Strength:
Every :90 x5 (15:00) -
10-12 back rack lunges (start moderate and build in weight if possible)
20 meter HS walk or :30 shoulder taps from HS or pike
WOD:
5 rounds for time (scale to 3) -
20 box jumps or step-ups (24/20)
25 AKBS (54/35 or 35/20 or 20/10)
*Athlete should stand all the way up on the box for each rep; swing KB to eye level
Accessory:
Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side
Wednesday, September 6
Warm-up: 5-4-3-2-1 bootstrappers + inch worms w/ push-up + Cossack squat/side + push jerk (start w/ empty barbell and build to WOD weight) + kip swings
WOD:
On a 30:00 running clock
Every 5:00 x5 (25:00) -
21 wall balls (20/14 or 14/10)
15/12 cal row or ski
9 toes-to-bar, knees-to-elbow, or v-ups
6 push jerk from rack (135/95 or 95/65 or 65/45)
(Adjust reps as needed to assure at least 1:00 rest each round)
At 25:00 on the clock -
5:00 to find a heavy jerk (push or split)
(If lifting on the lighter side, go for max reps)
Accessory:
Accumulate 50-75 reverse crunches https://youtu.be/aIyadD7d7OA?si=UIf5kgVQn_Lmp28E
Thursday, September 7
Warm-up: 3 rounds - 10 banded lat pull-down + 5 muscle clean + 5 front squat (empty barbell) + :30 banded glute bridge hold + :30 banded side steps
Strength: (20:00)
E2MOM x10 (build to a moderate/heavy single; reps should be unbroken) -
Hang squat or power clean (athlete’s choice)
10-9-8-7-6-5-4-3-2-1
WOD:
12:00 EMOM for total reps -
Max bar muscle-up, C2B pull-up, or chin-over-bar pull-up
Max burpees or Up-downs https://youtu.be/4NRFUKgNhs8?si=7eX41bTeeo5FNFAu
Rest
Accessory:
3x 12-15/side banded row from side plank, :03 pause in back position https://youtu.be/K1GWnZ-RDPw?si=c9oUfvH_uEHmwoqf
Friday, September 8
Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell or pvc) + pvc pass through + :30 banded forward raises
Strength: (12:00)
Every :90 x8 (start light and build every 2 rounds if possible)
1 power snatch + 1 hang power snatch + 1 overhead squat
Partner WOD:
12 rounds (6 each) for time w/ partner -
15 wall ball sit-ups (20/14 or 14/10)
15/12 cal bike
3 power snatch (135/95 or 95/65 or 65/45)
Accessory:
Accumulate 30 prone pvc behind the neck press https://youtu.be/9QkP5s1s6Aw?si=uE0B_xJjznVWZ8Xg
Saturday, September 9
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to WOD weight) + KB hip opener stretch/side + plank-ups + :20 handstand hold or plank
WOD:
For quality reps @ steady pace -
21-18-15-12-9-6-3
Back squat (135/95 or 95/65 or 65/45)
3-6-9-12-15-18-21
Handstand push-ups, or any push-up variation
Accessory:
Accumulate 40 m handstand walk or 2:00 weighted plank