Monday, October 30 - Saturday, November 4
Monday, October 30
Warm-up: 5-4-3-2-1 inch worms w/ push-up + bench press (start w/ empty barbell and build to 80% 1RM) + :30 KBS, light weight + :30 HS hold or plank
Strength:
In 14:00, complete 3 rounds @ 80% 1RM or moderately heavy weight -
4x 3.3 bench press (:20 rest between triples, :90 rest between rounds)
WOD:
3 rounds for time -
25 KB swings (70/54 or 54/35 or 35/20)
25 handstand push-ups, or any push-up variation
Accessory:
Accumulate 50/side - KB weighted side bends
Tuesday, October 31
Warm-up: 3 rounds - 9 banded good morning + 7 clean pulls + 5 clean high pulls + 3 muscle cleans (start w/ empty barbell) + :30 wrist rockers + :30 easy jump rope
Strength: (10:00)
E2MOM x5 (start light and build to a heavy set of 3, or stay moderate and focus on mechanics) -
3 hang power clean
WOD:
12:00 EMOM for total hang power cleans -
30-50 double under or 60-100 singles
Max hang power cleans @ 80% of last Strength set (reps do not need to be unbroken)
Rest
Accessory:
3x 8-10 dips from rings, dip handles, or bench
Wednesday, November 1
Warm-up: 10-8-6-4-2 alt back rack lunge (start w/ empty barbell & build to Strength weight) + alt Cossack squat + runners lunge w/ thoracic reach/side
Strength:
Every :90 x4 (12:00) -
10-12 alt back rack lunge (155/105 or 115/75 or 55/35)
12-15 v-ups, weighted if possible
WOD:
For time -
1,000 meter row or ski
50 wall balls (20/14 or 14/10)
-2:00 rest-
50 wall balls (20/14 or 14/10)
1,000 meter row or ski
Accessory:
Accumulate 1:00 banded hip flexor stretch + 1:00 banded hamstring stretch
Thursday, November 2
Warm-up: 3 rounds - 5 snatch pull + 5 snatch high pull + 5 muscle snatch + 5 OHS (all done w/ empty barbell or pvc) + :30 chest opening stretch + :30 easy bike
Strength: (12:00)
Every :90 x8 (start light and build to a heavy complex or stay moderate and work on mechanics) -
1 snatch + 1 hang snatch + 1 overhead squat
WOD:
18:00 bike @ steady pace (60/50 or 50/40 or 40/30 RPM)
*E2MOM starting @ 2:00 - :10 sprint (8 sprints total)
Accessory:
Accumulate 30-50/side banded single leg RDL
https://youtu.be/JJx_4M9BNg4?si=391v75eAfh5qlXUi
Friday, November 3
Warm-up: 5-4-3-2-1 deadlift (start w/ empty barbell and build to 50% 1RM) + kneeling KB hip opener stretch/side + scorpion stretch/side + hanging scap pulls
Strength: (20:00)
E2MOM x10, complete the following (start @ 50% 1RM and build to heavy single, or stay moderate to work on mechanics) -
Deadlift
10-9-8-7-6-5-4-3-2-1
WOD:
2 rounds for quality reps (2:00 rest between rounds) -
2-4 muscle-ups or 6-10 pull-ups or ring rows
:20 rest
2-4 muscle-ups or 6-10 pull-ups or ring rows
:20 rest
2-4 muscle-ups or 6-10 pull-ups or ring rows
:20 rest
2-4 muscle-ups or 6-10 pull-ups or ring rows
*Pick a rep scheme where you can maintain high quality reps under fatigue
Accessory:
Accumulate 3x 8-10 DB lat pull-over (:60 rest)
https://youtu.be/FK4rHfWKEac?si=FCGWlLgx3x5ewPXe
Saturday, November 4
Warm-up: 3 rounds - 6 banded YTW + 8 strict press w/ empty barbell + 10 alt box step-ups + :30 handstand hold or plank
Strength:
15:00 EMOM -
:30 max distance handstand walk or handstand walk progression
5-4-3-2-1 push jerk or split jerk (start light and build to WOD weight)
Rest
WOD:
For time -
21-15-9
Box jumps or step-ups (24/20 in)
12-9-6
Push jerk or split jerk (185/125 or 155/105 or 115/75)
*Take barbell from rack
Accessory:
3x 6-8 strict toes-to-bar or strict hanging knee raises
Monday, October 23 - Saturday, October 28
Monday, October 23
Warm-up: 5-4-3-2-1 power clean (start w/ empty barbell and build to 60% 1RM, or moderate weight) + :30 wrist rockers + :30 easy jump rope + :30 supine toes-to-rig
Strength: (14:00)
E2MOM x7 (start @ 60% 1RM and build or stay moderate for 3-5 reps/set) -
1 power clean
WOD:
4 rounds for time (:60 rest between rounds) -
10 toes-to-bar, knees-to-elbow, or v-ups
50 double under or 100 singles
10 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
DB bicep curls (2 @ moderate weight), :03 eccentric tempo
https://youtu.be/R8PoUkfweFs?si=vr9fTj4T38qQXh5S
Tuesday, October 24
Warm-up: 3 rounds - 10 banded forward raises + 8 banded pull-aparts + 6 push-up to pike + 4 DB bench (start light and build to Strength weight) + :30 pvc pass through
Strength:
In 14:00 complete 3 drop sets for 3 rounds (:90 rest between rounds) -
8 DB bench press
Set 1 = 65/45 or 50/35 or 40/25
Set 2 = 55/35 or 40/25 or 30/15
Set 3 = 45/25 or 30/15 or 20/10
*Complete all 24 reps with minimal rest, then rest :90 and repeat 2 more times
WOD:
2 rounds for max reps -
4:00 Max calorie row or ski
3:00 Max calorie bike
2:00 Max burpees or HRPU
1:00 Rest
Accessory:
Accumulate 1:00 banded YTW’s https://youtu.be/69sfvYgWK2Y?si=jcKw9_CwLW8G4PV8
Wednesday, October 25
Warm-up: 10-8-6-4-2 deadlift (start very light and slowly build to 65% 1RM) + kneeling hip opener stretch/side with KB + alt reverse Samson + bootstrappers
Strength:
Every :90 x8 (12:00) -
3 deadlift @ 65% 1RM, or moderate weight
WOD:
16:00 EMOM -
100-200 meter run
10-15 air squats
*Wear weighted vest if desired
Accessory:
Accumulate 1:00 cobra stretch + 1:00 child’s pose
Thursday, October 26
Warm-up: 2 rounds - 9 strict press (empty barbell) + 7 banded bird dog row/side + 5 inch worms w/ push-up + :30 prone tuck-ups + :30 banded lat pull-down
https://youtu.be/zHu29oaPdto?si=zrzofXay8V11nk1n
Strength:
In 12:00, complete 3 rounds (:90 rest between rounds) -
6-8/side 1-arm bird dog row from bench (50/35 or 40/20 or 20/10) https://youtu.be/J0gf07wx2ZU?si=2EwFHrpB-GbfGX-O
:30-:45 banded hollow hold https://youtu.be/eS_LdKq4PuY?si=0E-NYpqdz_QMjdmz
WOD:
Every :90 until you can no longer finish reps in designated timeframe -
8 push press (95/65 or 75/45 or 45/35)
1-2-3-4-5-6-7-x
Bar muscle-up, jumping BMU, C2B pull-ups, or other challenging pull variation
*Take barbell from ground
Accessory:
Accumulate 50-75 prone knees-to-elbow from TRX or mountain climbers w/ :03 pause @ knee
https://youtube.com/shorts/OmXY5JLRFWs?si=yf2a1EUtK4xx2Ojo
Friday, October 27
Warm-up: 2 rounds - 12 alt toe touch from plank + 10 alt thoracic reach from squat + 8 Cossack squats/side + 6 back squats (empty barbell) + :30 handstand hold or plank
Strength:
In 12:00, complete the following (start light and build to 70% 1RM) -
Back squats -
10-8-6-4-2
WOD:
4 rounds for quality reps @ steady pace (zone 2) -
30 challenging sit-ups (e.g., GHD, weighted, and/or banded)
20 challenging HSPU (e.g., strict and/or deficit), or any push-up variation
10 back squat (set 1 @ 70%, set 2 @ 75%, set 3 @ 80%, set 4 @ 85% 1RM)
*Reps do not need to be unbroken, rest as needed to keep quality high
Accessory:
3 rounds - 8-10 GHD hip extensions, directly followed by :30 Sorenson hold (rest :90)
Saturday, October 28
Warm-up: 10-8-6-4-2 hanging scap pulls + hang power clean + hang power snatch (start w/ empty barbell for both movements and build to WOD weight) + banded rows + pvc pass through
Partner WOD:
FOR TIME -
30 rounds
3 hang power clean (155/105 or 115/75 or 85/55)
3 pull-ups (or pull variation)
-3:00 rest-
20 rounds
3 hang power snatch (135/95 or 115/75 or 85/55)
3 chest-to-bar pull-ups (or pull variation)
-3:00 rest-
10 rounds
3 thrusters (125/85 or 85/55)
3 bar muscle-up, jumping bar muscle-up (or pull variation)
Accessory:
Accumulate 1:00/side banded lat stretch + 1:00/side banded pec stretch
https://youtu.be/BtZs1GgX8tc?si=HMd2R-tuuBxkIuPS
https://youtu.be/9VlueZ3G0e0?si=kHRKgHILX7WdQQ92
Monday, October 16 - Saturday, October 21
Monday, October 16
Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch (empty barbell for all movements) + DB Sott’s press (very light weight) + :30 banded YTW
Strength:
Every :90 x5 (15:00) -
3 power snatch, building to WOD weight
6-8 DB Sott’s press (2 @ moderate weight) or banded Sott’s press https://youtu.be/rYPnNOPT9Cg?si=9ccbOjjZsHJZvwmk https://youtu.be/UYVdsIv4kwg?si=uJ9je0WJR18Qed8I
WOD:
For time -
500 meter row or ski
30 power snatch (135/95 or 95/65 or 65/45)
500 meter row or ski
Accessory:
Accumulate 10 prone swimmers + 20 prone T raises (:03 pause @ top)
https://youtu.be/M8a1cgnhyqk?si=kzMG0W2ZqRdrxaZX
https://youtu.be/3GJoiYUYwr0?si=rk_OcAEtccYBDiR_
Tuesday, October 17
Warm-up: 3 rounds - 10 alt reverse Samson + :30 HS hold, pike hold, or plank + 5 inch worms w/ push-up + :30 easy jump rope + 6 alt dual KB front rack lunge (light)
Strength:
15:00 EMOM -
:30 max distance HS walk, alt HS shoulder taps against wall or from box, HS marches against wall or from box, or alt shoulder taps from plank https://youtu.be/TnWA8pCmywo?si=EBTRMDOm6jM5zOk- https://youtu.be/y1sxGjiUHqc?si=j9TOoVrUGIfCNoxT
10-12 alt KB front rack lunge (2 @ 54/35 or 35/20 or 20/10) https://youtu.be/52m3qmjBUmU?si=cA_VWSkKC5C00Sfd
Rest
WOD:
12:00 EMOM (scale reps as needed to maintain EMOM sequence) -
10 toes-to-bar, knees-to-elbow, or v-ups
50 double under or 100 singles
Accessory:
Accumulate 100 alt supine heel reaches
https://youtu.be/2CvMvcfhiTo?si=vrQ_1eEWTLhLErLV
Wednesday, October 18
Warm-up: 3 rounds - 10 banded good mornings + 8 tempo ring rows + 6 Cossack squat/side + :30 figure-4 stretch/side
Strength:
9:00 EMOM -
3 deadlift, warming up to WOD weight
WOD:
For quality reps @ steady pace -
10-9-8-7-6-5-4-3-2-1
Deadlift (275/185 or 175/125 or 115/75)
Strict pull-ups
Accessory:
Accumulate :90 Cobra pose + :90 child’s pose
https://youtu.be/4xPXuE0z19Y?si=0U_gveOnRuKlzpDV
Thursday, October 19
Warm-up: 2 rounds -10 dips from box or bench + 10 alt pistol squat to bench + 10 alt box step-up + :30 alt quad stretch + :30 easy bike
Strength:
In 15:00 complete 4 rounds (:90 rest between rounds) -
10-12 alt pistol squats
Max unbroken ring dips or dips from handles (use a band if necessary)
WOD:
For time -
75 wall balls (20/14 or 14/10)
50 bike cals
25 box jump over or step-over (24/20 in)
Accessory:
Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch
Friday, October 20
Warm-up: 2 rounds - 10 alt thoracic reach from low squat + 5 muscle clean + 5 front squats + 5 strict press (empty barbell) + 5 push-up to pike + 5 scorpion stretch/side
Strength:
In 12:00, complete the following sequence, unbroken if possible; start light and build to a moderately heavy single (:90 rest between sets) -
5-4-3-2-1
Clusters (power clean + thruster) https://youtu.be/8XnmnkF9R2Q?si=xtdb59rAw6d-Y4rc
WOD: (18:00)
2 rounds for max reps (:60 work/:30 rest) -
Hang power clean (95/65 or 65/45)
Front squat (95/65 or 65/45)
Push press (95/65 or 65/45)
Bar-facing burpees
Hand release push-ups
Sit-ups
Accessory:
3-way banded shoulder stretch (:30/position) + 1:00 thoracic extension on wall https://youtube.com/shorts/3kd40d5m1WE?si=rgCWELF0orahe6Aq
Saturday, October 21
Warm-up: 3 rounds - 5 bench press (start w/ empty barbell and build) + :30 chest opening stretch + 5 kip swings or :20 hollow hold + 10 banded pull-aparts + 10 banded forward raises
Strength:
E2MOM x8 (16:00) -
3 bench press (build to a heavy set of 3, or stay moderate for 5 reps/set)
WOD:
20:00 AMRAP -
400 meter run
Max unbroken BMU, jumping BMU, C2B pull-ups, or other challenging pull movement
*Score is total reps of pull movement
Accessory:
Accumulate 75-100 hollow rocks
Monday, October 9 - Saturday, October 14
Monday, October 9
Warm-up: 3 rounds - 10 pvc pass through + 8 bootstrappers + 6 push-up to pike + 4 hanging scap pulls + 2 bear complex (start w/ empty barbell and slowly build)
Strength:
10:00 EMOM (start light and build every 2 rounds if possible) -
1 Bear complex (1 PC + 1 FS + 1 PP + 1 BS + 1 PP)
https://youtu.be/NvE63HqxFqQ?si=hbvgtAXzJnjvvs2p
WOD:
For time -
50 cal bike
40 air squats
30 cal bike
20 bar muscle-up, jumping bar muscle-up, or challenging pull-up
10 cal bike
Accessory:
80 meter sled push (2x down and back)
Tuesday, October 10
Warm-up: 5-4-3-2-1 - KB hip opener stretch/side + OHS (start w/ empty barbell and slowly build) or banded OHS + banded YTI + :30 easy jump rope https://youtu.be/FCxwhniYxqA?si=Bpa22GKkU0PWNdGT
Strength: (12:00)
Every :90 x8 (build in weight if possible) -
3 overhead squat (start @ 135/95 or 115/75 or 85/55) or 6 banded overhead squat
https://youtu.be/Qj6JjrRHDRo?si=C0FfRNIeYKc-vnwG
https://youtu.be/pn8mqlG0nkE?si=j6i_xH1onJV3zO6Q
*Tip: Unrack barbell behind the neck (snatch grip); Jerk barbell and begin OHS
WOD:
10:00 AMRAP -
10 alt DB snatch + 20 double under or 40 singles
20 alt DB snatch + 40 double under or 80 singles
30 alt DB snatch + 60 double under or 120 singles
40 alt DB snatch + 80 double under or 160 singles
*Continue adding 10 DB snatch + 20 DU or 40 singles each round
**DB snatch weight suggestion = 50/35 or 40/20 or 20/10
Accessory:
Accumulate 2:00 ring support hold or front support hold on box
https://youtu.be/KbR_lnfksAU?si=tlfZSaz3xbabXgJE
https://youtu.be/2NWALIHdolw?si=x87buhYwy4WAH7Z0
Wednesday, October 11
Warm-up: 3 rounds - :30 banded row + 8 plank-up + :30 easy row or ski + 8 thoracic rotation from runners lunge + :30 banded cat camel https://youtu.be/uI45iawksrk?si=VNM_ekJEAFKOmiZ8
Strength:
12:00 EMOM -
:40 sit-ups (weighted or GHD for extra challenge)
:40 core complex (1 plank-up + 1 push-up + 1 DB pull through) https://youtube.com/shorts/S2IlXF3x5BI?si=_-RcSACdC6qqvPLa
Rest
WOD:
5 rounds (work/rest 1:1) -
Max effort 500 meter row or ski
*Score is your slowest round
Accessory:
Accumulate 50-75 pike-ups or tuck-ups from rower
https://youtu.be/8p9TK--nihE?si=jzUZmVYzE24vJ9U4
https://youtu.be/LWn3Xe4KbDw?si=wRr8HhowqjRa5ne5
Thursday, October 12
Warm-up: 3 rounds - 12 banded lat pull-down from hollow + 10 alt single leg v-up + 8 banded pull-aparts + 6 scorpion stretch/side + :30 air squats + :30 alt quad stretch
WOD:
For time -
800 meter run
40 burpees
800 meter run
40 handstand push-ups or any push-up variation
800 meter run
40 toes-to-bar, knees-to-elbow, or v-ups
800 meter run
40 wall balls (20/14 or 14/10)
Accessory:
1:00/side banded hamstring stretch + 1:00/side banded hip flexor stretch +
:30/position 3-way shoulder stretch
Friday, October 13
Warm-up: 10-8-6-4-2 bench press + power clean (start w/ empty barbell and build to starting Strength weight) + banded good morning + :30 chest opening stretch
WOD: (30:00)
E2MOM x7 for max load (14:00) -
Bench press (start moderate + build to heavy single, or stay moderate for 5 reps/set)
5-5-3-3-1-1-1
-2:00 rest-
E2MOM x7 for max load (14:00) -
Power clean (start moderate + build to heavy single, or stay moderate for 5 reps/set)
5-5-3-3-1-1-1
Accessory:
Accumulate 30 pull-ups, supinated grip https://youtu.be/QGSYnup3-u4?si=oymNiBONx3w5kEoJ
Saturday, October 14
Warm-up: 5-4-3-2-1 front squat + back squat (empty barbell) + Cossack squat/side + box step-up/leg + inch worm w/ push-up + reverse Samson/side
Strength:
In 15:00, build to a heavy set of 3 if possible (:90 rest between sets) -
Front squat
3-3-3-3-3-3
WOD:
For time -
20 box jump over or step-over (24/20 in)
30 back squats (155/105 or 125/85 or 95/65)
20 box jump over or step-over (24/20 in)
Accessory:
3x 6-8/side dual KB RDL (2 @ 35/25 or 25/15 or 20/10) https://youtu.be/JkKxFADvLvk?si=u2KZ2pGSxAzTSGEM
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