Monday, September 23 - Saturday, September 28
Monday, September 23
Warm-up: 2 rounds - 12 alt scorpion stretch + 10 banded snow angel + 8 push-up to pike + 6/side KB bottoms up press (light) + 4 power clean (light) + :30 easy jump rope
Strength:
In 16:00, complete 5 rounds of the following (:60 rest between rounds) -
10-8-6-4-2
Handstand push-up (add deficit if proficient) or HSPU variation
OR
20-16-12-8-4 traditional push-up
*3-5 power cleans after each set to get warm for WOD
WOD:
3 rounds for time (:60 rest between rounds) -
30 double under or 60 singles
3 power clean
20 double under or 40 singles
2 power clean
10 double under or 20 singles
1 power clean
*Power clean weight should be challenging, but no heavier than 80% 1RM
Accessory:
3x 21-series bicep curl @ 45/35 (:60 rest)
https://youtu.be/tdbHeBu8yQg?si=tVyGqmsxHL30NKhK
Tuesday, September 24
Warm-up: 2:00 easy row or ski (1x) directly into 8-6-4-2 wall ball thruster + bench press (start w/ empty barbell and build to 70% 1RM) + thoracic rotation/side from runners lunge + pvc pass through
Strength:
Every :90 x8 (12:00) -
3-5 bench press (70% 1RM) + 3-5 strict pull-up
*Complete both movements in :90 interval then rest
WOD:
Every 3:30 until you hit 100 wall ball (scale to 75) -
400 meter row or ski
1 hard effort unbroken wall ball set (20/14 or 14/10 or 10/6)
*Rest in the remaining time once you set wall ball down
Accessory:
3x10/side banded side lying open book stretch
https://youtube.com/shorts/_2iQhZaUXd0?si=y2pBjXSTKmQoQtkI
Wednesday, September 25
Warm-up: 3 rounds - 4/side KB kickstand deadlift (2 @ light weight) + 6 alt reverse Samson + 8 supine toes-to-rig + 10 alt hamstring scoop + 12 plate lat pull-over (light) https://youtube.com/shorts/R3I2Ku3AgrI?si=m2liVF58QgiImQzK
Strength:
In 12:00, complete 3 rounds (:90 rest between rounds) -
8-10/side KB kickstand deadlift (2 @ 70/53 or 53/35 or 35/20) https://youtu.be/xRyr9JvKFPU?si=loBpxEFWL8YRp_Hl
8-10/side KB north to south plank (light/moderate weight) https://youtube.com/shorts/oMwvhc5bpE8?si=y8cyOnz5jc9hGzdk
WOD:
18:00 EMOM -
15/12 cal bike (scale to 12/9 or 9/6)
15 toes-to-bar, knees-to-elbow, or v-ups (scale to 10-12)
Rest
*Scale as needed - athlete should work :45 / round
Accessory:
3x :30 deadbug w/ med ball
https://youtu.be/O9HDR_kKfmg?feature=shared
Thursday, September 26
Warm-up: 6-4-2 clean pull + high clean pull + muscle clean + alt front rack lunge + push jerk (start w/ empty barbell) + inch worm w/ push-up + thread the needle w/ thoracic rotation/side
WOD:
30:00 EMOM (suggested barbell weight = 135/95 or 95/65 or 65/45)
8 hang power clean
12 lateral burpee over barbell (scale to 8 burpees or up-downs)
8 alt front rack lunge
12 sit-up (weighted if possible)
8 push jerk
Rest
*Take barbell from ground for all lifts if possible
Accessory:
3x10 cable face pulls, :01 pause in back position @ moderate weight
Friday, September 27
Warm-up: 6-5-4 bootstrapper + back squat (light) + side plank rotation/side + alt quad stretch + banded cat cow + :30 glute bridge march https://youtu.be/OMc5f_JUDUU?si=jMm45qomuP8L6NJQ
https://youtu.be/msfdrPWJ-9o?si=fBJmuiLdGvkD4n6v
Strength:
In 10:00, complete the following (2:00 rest between tabata sets) -
Tabata banded glute bridge - 8 rounds https://youtu.be/Zr2RLjIjCN0?si=lA0jgy_qfFZQea_y
Tabata side plank Powell raise (light) - 8 rounds (4/side) https://youtu.be/St8yphctfwc?si=L8Tk8TARXkoAhx0O
WOD:
Every 2:00 x10 (20:00) -
Back squat (start light and build to moderate/heavy single if possible)
10-9-8-7-6-5-4-3-2-1
Accessory:
6:00 EMOM -
:30-:45 straddle stretch w/ alternating reach https://youtu.be/qiB4GTWlQjo?si=sxAc9Jx0RTeBQupt
:30-:45 pvc lat stretch on bench https://youtu.be/4K9VrVIX93w?si=tQ5pLTcOYkWwi8Fo
:30-:45 alternating upward to downward dog https://youtube.com/shorts/t-oXsFuZGyo?si=DUwOz84OtkTh_r4d
Saturday, September 28
Warm-up: 200 m easy jog (1x) directly into 5-4-3 dip from bench + kip swing + 1-arm ring row/side + :30 figure-4 stretch + :30 banded good morning + :30 Superman hold
Strength:
12:00 EMOM -
:30-:45 hollow rock
:30-:45 alt heel reaches https://youtube.com/shorts/cW441ry6ntQ?si=g5dpMNdacH5diwyW
:30-:45 banded row from Superman position https://youtu.be/5xQRtwy9Sj4?si=ziqNoCkcYYwpyeHY
Rest
WOD:
For time -
9-7-5-3-1
Bar muscle-up OR
18-14-10-6-2
Pull-up or pull variation
*200 meter run after each round
Accessory
Choose from the following (rest as needed) -
3x max distance handstand walk
3x :30 alternating weight shift from handstand
3x :45-:60 plank, weighted if possible
Monday, September 16 - Saturday, September 21
Monday, September 16
Warm-up: 1:00 easy row (1x) directly into 8-7-6-5 power clean (start w/ empty barbell + build to Strength weight) + dips from bench + ring row (:01 pause @ top) + air squat (:03 pause @ bottom)
Strength:
In 15:00, superset x5 (:60 rest between supersets) -
5-4-3-2-1 Power clean @ BW, ¾ BW, or ½ BW (:10 rest b/t singles)
Max unbroken set (1x) - dips from rings, dip handles, or bench
WOD:
For time -
“Jackie”
1,000 meter row
50 thruster (45/35)
30 pull-up or ring row
Accessory:
3x10-15 plate bent over row @ moderate weight
https://youtu.be/DrnJ1mesSPw?si=l4H-FsLUcdZXdiO8
Tuesday, September 17
Warm-up: 2 rounds - 10 alt reverse Samson + 8 barbell hip thrust (light) + 6/side banded RDL + 4 inch worm w/ push-up + :30 easy jump rope + :30 easy bike
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
6/side single leg KB RDL (53/35 or 35/20 or 25/15)
12 barbell hip thrust (135/95 or 95/65 or 65/45)
18 alt goblet lunge (53/35 or 35/20 or 25/15)
WOD:
Every 3:00 x6 (18:00) -
Set 1 and 4: 400 meter run
Set 2 and 5: 100 double under or 200 singles
Set 3 and 6: 30/24 calorie bike
*Scale reps as needed to assure :60 rest / round
Accessory:
1:00/side figure-4 stretch on wall + 1:00/side couch stretch on incline bench
https://youtube.com/shorts/_i2T5588s1M?si=aRFqFJvLLMtw0sS7
https://youtu.be/IQxEUd-pqSs?si=gijjsihtYZy7RfFm
Wednesday, September 18
Warm-up: 8-6-4 deadlift (light) + alt box step-up + burpee broad jump + supine toes-to-rig + alt toe touch from plank + thoracic rotation/side from runners lunge + alt pistol squat to bench
WOD:
30:00 EMOM -
14 alt pistol squat
7 burpee box jump or burpee alt step-up (24/20 in)
14 deadlift (135/95 or 95/65)
7 burpee box jump-over or burpee alt step-over
14 toes-to-bar, knees-to-elbow, or v-ups
Rest
*Aim to complete reps in under :45; scale as needed
Accessory:
3x max effort Sorenson hold (rest 2:00 once you break)
Thursday, September 19
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell) + scorpion stretch/side + :30 banded good morning
Strength:
Every :90 x8 (12:00) - build to moderate complex (all 4 reps should be unbroken) -
1 snatch grip deadlift
1 high hang power snatch
1 low hang power snatch
1 power snatch
WOD:
For time -
30 alt DB snatch https://youtu.be/Gpw5TLxtF1A?si=djQnjQA5U7MzzTrJ
30 alt DB hang clean and jerk https://youtu.be/ee0hJzll6wM?si=9An1ryuPlBIbHfOm
*Suggested DB weight for both movements = 50/35 or 40/25 or 30/15
Accessory:
Accumulate 30-50 prone T raises, :01 pause @ top https://youtu.be/3GJoiYUYwr0?si=npDNLs5-8INUMx2Q
Friday, September 20
Warm-up: 200 meter easy jog (1x) directly into 8-6-4 pvc pass through + alt hamstring scoop + back squat (start w/ empty barbell and build to WOD weight) + DB bench press (2 @ light weight) + kip swing + :30 easy jump rope
Strength:
Every 2:00 x6 (12:00) -
12-10-8-6-4-4
DB bench press (start light and build to heavy set of 4 if possible)
WOD:
For time (20:00 cap) -
800 meter run (scale to 400)
40 double under or 80 singles
20 back squat (135/95 or 95/65 or 65/45)
10 bar muscle-up or pull variation
-2:00 rest-
10 bar muscle-up or pull variation
20 back squat (135/95 or 95/65 or 65/45)
40 double under or 80 singles
800 meter run (scale to 400)
Accessory:
Accumulate 1:00/side banded lat stretch
Accumulate 1:00 straddle stretch sequence (:05 hold in each position)
https://youtu.be/0YEZbzoj2ts?si=uPdd5mXku-hciemU
Saturday, September 21
Warm-up: 3 rounds - 12 alt plank-up + 10 alt thoracic reach from low squat + 8 muscle clean (light) + 6 alt front rack elbow punch + :30 easy row or ski https://youtu.be/3CcSy1ZqQ40?si=LRoaRHxHpowUfs6z
Strength:
12:00 EMOM -
Max distance unbroken handstand walk, :30 handstand hold (shift weight if possible), or :30-:45 challenging plank
3-5 power clean, getting warm for WOD
Rest
WOD:
In 20:00, complete the following @ steady pace (high focus on power clean form) -
3,000 meter row or ski (scale to 1,500)
Every 2:00, starting @ 0:00 - 1 power clean (195/135 or 135/95 or 95/65)
Accessory:
Tabata push-up
Monday, September 9 - Saturday, September 14
Monday, September 9
Warm-up: 5-4-3 clean pull + clean high pull + muscle clean + front squat (empty barbell) + thread the needle w/ thoracic rotation/side + scorpion stretch/side + :30 easy jump rope
Strength:
In 12:00, complete 3 rounds (:60 rest between rounds) -
10/side med ball rotational throw w/ partner (P1 throws 10/side, then switch) https://youtu.be/SGDI-khucZA?feature=shared
3 hang power clean + 3 front squat (building to WOD weight)
WOD:
For time -
2-4-6-8-10-8-6-4-2
Hang power clean (135/95 or 105/75 or 85/55)
Front squat
*20 double under or 40 singles after each round
Accessory:
3x10/side - side lying banded open book stretch
https://youtube.com/shorts/_2iQhZaUXd0?si=mBmZMyGIzj17b00h
Tuesday, September 10
Warm-up: 2 rounds - 12 alt toe touch from plank + 10 pvc pass through + 8 strict press (empty barbell) + 6 supine toes-to-rig + 4 inch worm w/ push-up + :30 easy bike
Strength:
15:00 EMOM -
Strict press 9-7-5-3-3 (start light and build if possible)
8/side split stance KB row w/ rotation @ moderate weight https://youtu.be/w-0c44yjnNE?feature=shared
Rest
WOD: (14:00)
2:30 AMRAP x4 for total toes-to-bar reps (:60 rest between AMRAPs) -
3 wall walk
15/12 cal bike (scale to 12/9)
Max toes-to-bar, knees-to-elbow, or v-ups in remaining time
Accessory:
3x 8-10/side DB lat pullover @ moderate weight https://youtu.be/FK4rHfWKEac?si=qv0en76RKj3Vd6dR
Wednesday, September 11
Warm-up: 1:00 easy row or ski (1x) directly into 5-4-3-2-1 back squat (start w/ empty barbell and build) + Cossack squat/side + thoracic reach/side from squat + kip swing + :20 banded face pull
Strength:
Every 2:00 x5 (10:00) -
10-8-6-4-2
Back squat @ BW, ¾ BW, or ½ BW
WOD:
3 rounds @ moderate pace -
20 cal row or ski
5 bar muscle-up or 10 pull-up
-2:00 rest-
3 rounds @ moderate pace -
20 cal row or ski
15 sit-up
-2:00 rest-
3 rounds @ moderate pace -
5 bar muscle-up or 10 pull-up
15 sit-up
Accessory:
Accumulate 1:00/side banded lat stretch + 1:00 thoracic stretch on wall ball
https://youtu.be/Pxdd-bVai80?si=AJzbNvOeczf7dvIB
Thursday, September 12
Warm-up: 200 meter easy jog (1x) directly into 3 rounds - 10 alt box step-up + 8 DB bench press (start light and build to WOD weight) + 6 barbell RDL (light) + 4/side reverse Samson + :20 KB hamstring stretch from box
https://youtu.be/nsokWQIpX6k?si=6AaKzxZsC8EjjWxA
Strength:
In 15:00, superset the following x3 (2:00 rest between supersets) -
6/side DB box step-up w/ glute focus* (2 @ moderate weight / 24/20 in)
12 barbell Romanian deadlift (135/95 or 95/65 or 65/45)
24 alt reverse lunge (no weight)
*Glute focus = 1.) shin remains at 90 degrees 2.) no push off from back leg
WOD:
Every 2:00 x5 (10:00) -
10 DB bench press (2 @ 70/50 or 50/35 or 40/25 or 30/15)
200 meter run
*Complete both movements in each 2:00 interval then rest in remaining time
Accessory:
Tabata Copenhagen plank (4 rounds/side)
https://youtube.com/shorts/Rwap0_j5i5A?si=xmbBGpH3s4Z7DGDO
Friday, September 13
Warm-up: 5-4-3 dual DB snatch (light) + push-up to pike + single leg v-up/side + :30 alt hamstring scoops + :30 warm up for Strength work + :30 easy row, bike, or ski
Strength:
Every :90 x6 (9:00) -
:30-:45 work on gymnastics / bodyweight movement of choice
Partner WOD:
30:00 AMRAP for total rounds + calories -
P1:
2 rounds -
3 dual DB snatch (2 @ 50/35 or 40/25 or 30/15)
6 burpees over DBs
9 v-ups (weighted if possible @ 15)
P2:
Max calorie row, bike, or ski
(Partners switch every 2 rounds)
Accessory:
Core complex x3 (:60 rest) -
:10 plank + 10 alt mountain climber (:01 pause @ knee) + 10 alt shoulder tap + :10 plank
Saturday, September 14
Warm-up: 2 rounds - 12 pvc pass through + 10 alt quad stretch + 8 bootstrapper + 6/side scorpion stretch + 4 thruster (empty barbell) + :30 thoracic stretch on wall ball https://youtube.com/shorts/cbpBq6GneK8?si=GHPoFmWwHlNIaJDG
Strength:
In 12:00, complete 3 rounds of the following (:60 rest between rounds) -
:30 reverse tabletop pose https://youtu.be/C-YR1fLlOJs?si=RPXP4h1CzLA3g9_C
:30 alternating upward dog to downward dog https://youtube.com/shorts/t-oXsFuZGyo?si=qT3tOXMGlzIllxvd
:30/side lateral trunk stretch on rig https://youtube.com/shorts/XlycOnDbVTg?si=V4KwKEqioOjaKZly
:30 seated straddle stretch sequence (left, right, middle) https://youtu.be/0YEZbzoj2ts?si=teGfOEM8W6wnUhtr
WOD:
Every 2:00 x8 (16:00) -
10 push-up
10 barbell bicep curl
10 front squat
*All movements done w/ empty barbell
Accessory:
Have a wonderful weekend!
Monday, September 2 - Saturday, September 7
Monday, September 2
Warm-up: 5-4-3 kip swing + box step-up/side + thread the needle w/ thoracic rotation/side + deadlift (light) + push-up to pike + :20 top of ring row hold + :30 supine banded lat pull-down from hollow
Strength:
Every :90 x8 (12:00) -
5 deadlift (start light and build to moderate set of 5)
WOD:
For quality reps @ steady pace -
30 bar muscle-up (scale to 20) OR 60 pull-up (scale to 40)
*Every time you break, get 10 box jump or alt step-up (30/24 or 24/20)
Accessory:
Accumulate 1:00/side banded lat stretch
Accumulate 1:00 weighted supine chest opener stretch from bench https://youtu.be/fGx6URbI99A?si=BPqAU1bEjAjbsIc2
Tuesday, September 3
Warm-up: 2:00 easy row or ski (1x) directly into 5-4-3-2 back squat (start w/ empty barbell and build to 60% 1RM) + Cossack squat/side + inch worm w/ push-up
Strength:
12:00 EMOM -
5 back squat @ 60, 65, 70, 75% 1RM respectively
15-20 plate tuck-up (15-25# plate) https://youtube.com/shorts/7FhSZ7rZeow?si=1tHwK-syBXzucAy5
Rest
WOD:
For time (athlete alternates between row/ski meters and plank hold) -
800-600-400-200
Meter row or ski
:45-:60-:90-2:00
Plank hold, unbroken if possible
Accessory:
Tabata reverse lunge w/ knee drive (alternate legs each round)
https://youtube.com/shorts/cUJc9ZaSqbU?si=U7dZiYt7MA3UEfPL
Wednesday, September 4
Warm-up: 2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean + 5 front squat + 10 bootstrapper + 10 alt scorpion stretch + 10 alt groiner + 10 cat cows
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
3 hang squat clean (start light and build to WOD weight)
8-10 barbell hip thrust, :01 pause @ top (same weight as above)
WOD:
For time -
25 hang power clean
50 front squat
25 hang power clean
*Weight suggestion for all movements = 155/105 or 105/75 or 75/45
Accessory:
3x 10-15/side - side plank w/ DB press @ light weight (:60 rest)
https://youtu.be/0OeexGDQ48s?si=jksGgcpAhCkwMWVb
Thursday, September 5
Warm-up: 2 rounds - 12 pvc pass through + 10 supine toes-to-rig + 8 Pendlay row (light) + 6 bike cals (easy) + 4/side thoracic reach from low squat
Strength:
In 12:00, complete 4 rounds of the following (:60 rest between rounds) -
12-10-8-6
Pendlay row (start light and build if possible)
DB lateral raise / forward raise combo (2 @ light weight; each raise = 1 rep)
https://youtu.be/whB-LMshj4Y?si=q3AMJuY7kwv3wZ-E
WOD:
On a 15:00 running clock for total reps -
5:00 AMRAP -
Max bike calories
-Directly into-
5:00 AMRAP -
Max toes-to-bar, knees-to-elbow, or v-ups
-Directly into-
5:00 AMRAP -
Max bike calories
Accessory:
3x14-20 weighted Russian twist, GHD if possible @ moderate weight
https://youtu.be/Nck-rgHkHrU?si=0-G2EaNbQDspeEL7
Friday, September 6
Warm-up: 10-8-6 bench press (start w/ empty barbell) + banded snow angel + alt toe touch from plank + banded pull-apart + :20 dual DB gun hold (light) + :30 jump rope
Strength:
Every :90 x6 (9:00) -
5-5-4-4-3-3
Bench press (build to challenging set of 3 if possible)
WOD:
3x 6:00 EMOM for total reps (22:00) -
6:00 EMOM -
:60 double under or singles
:40 handstand push-up or any push-up variation
:20 barbell bicep curl @ 65/45 or 45/35
-2:00 rest-
6:00 EMOM -
:60 barbell bicep curl
:40 double under or singles
:20 handstand push-up or any push-up variation
-2:00 rest-
6:00 EMOM -
:60 handstand push-up or any push-up variation
:40 barbell bicep curl
:20 double under or singles
Accessory:
3x 15-20 banded chest fly https://youtu.be/sVMWoS0OhsI?si=89gEE0XYN825N6W0
Saturday, September 7
Warm-up: 200 meter easy jog (1x) directly into 5-4-3 snatch pull + snatch high pull + muscle snatch + overhead squat + hamstring scoop/side + :30 couch stretch/side https://youtube.com/shorts/TIJu5aWPke0?si=nVR0uR2C9R2YPcpO
Strength:
In 15:00, superset x4 for quality reps @ light/moderate weight (:90 rest between supersets) -
12-9-6-3
Power snatch
Overhead squat
Partner WOD:
For time w/ partner (you go, I go) -
200-400-600-800
Meter run
*Each partner runs 2,000 meters (e.g., P1 runs 200 meters while P2 rests, then they switch so P1 rests while P2 runs 200 meters)
Accessory:
Accumulate 1:00/side hamstring stretch + 1:00/side figure-4 stretch w/ rotation + 1:00/side banded lat stretch https://youtube.com/shorts/tK3wzqSKuZs?si=KLA7PxoR4Rp41ZZQ
Monday, August 26 - Saturday, August 31
Monday, August 26
Warm-up: 2 rounds - 5 clean pull + 5 clean high pull + 5 muscle clean + 5 inch worm w/ push-up + 8 tempo ring row + 8 wall ball thruster + 8 banded pull-apart
Strength:
Every :90 x4 (12:00) -
3 clean and jerk (start light and build to WOD weight)
8-10 inverted ring row (feet elevated if possible) or inverted barbell row https://youtube.com/shorts/ReW3w6medds?si=1OK32Jlprr4orI30 https://youtu.be/9fItzuh9Iok?si=nb9k9RA1DlXyRf7v
WOD:
14:00 EMOM -
5-4-3-2-1-1-1 clean and jerk (build to heavy single if possible)
10-15 wall balls (20/14 or 14/10 or 10/6)
Accessory:
3x10-15/side lateral v-up, weighted if possible
https://youtube.com/shorts/MQdCv9PO2qU?si=R-k0eOTCrsKaiifu
Tuesday, August 27
Warm-up: 2:00 easy row, bike, or ski directly into 2 rounds - 12 alt toe touch from plank + 10 alt scorpion stretch + 8 supine toes-to-rig + 6/side reverse Samson
Strength:
9:00 EMOM -
8-10 seated incline DB bicep curl (2 @ light/moderate weight)
:30-:45 banded lat pull-down @ moderate tension
Rest
WOD:
For time -
75/60 calorie row, bike, or ski
Directly into -
27-21-15-9
Toes-to-bar
Push-up
Then into -
75/60 calorie row, bike, or ski
Accessory:
3x6-8/side DB/KB bird dog row, :01 pause @ top (50/35 or 40/25 or 30/15)
https://youtube.com/shorts/Xnccgl4FaRI?si=1OJuG2TtapShbfuc
Wednesday, August 28
Warm-up: 100 meter jog (1x) directly into 2 rounds - :30 easy jump rope + :20/side runners lunge + :10 chin over bar hold + 8 alt back lunge (start w/ empty barbell) + 8 DB RDL (2 @ light weight)
Strength:
In 12:00, superset the following x3 (:90 rest between sets) -
10-15 DB RDL w/ banded hip (2 @ challenging weight) https://youtu.be/ho_lh-TFSOk?si=jC-IaQV8lQq8MPD-
6-10 strict pull-up (rx+ weighted)
WOD:
2:30 work / 1:00 rest until 80 lunges (scale to 60) -
200 meter run
30 double under or 60 singles
Max alt back rack lunge (135/95 or 95/65 or 65/45) in remaining time
Accessory:
1:00/side figure-4 stretch + 1:00/side hamstring stretch
Thursday, August 29
Warm-up: 5-4-3 bench press (start w/ empty barbell) + 1-arm banded snow angel/side + push-up to pike + :20 HS hold or plank + :20 pvc pass through
Strength:
Every :90 x5 (15:00) -
Bench press 9-7-5-5-5 (start light and build slightly heavier than WOD weight)
:30-:60 handstand work (e.g., weight shift from HS on wall or pike on bench)
WOD:
150 sit-ups (scale to 100)
*E2MOM starting @ 0:00 - 5 bench press @ 155/105 or 105/75 or 75/45
Accessory:
3x 8-10/side supine bottoms-up KB arm bar rotation
https://youtube.com/shorts/tI6-KA_faOs?si=Al52bsSF3LsdkuRy
Friday, August 30
Warm-up: 1:00 easy bike directly into 10-8-6 Pendlay row (start w/ empty barbell and slowly build) + alt DB snatch (light) + banded good morning + alt Cossack squat
Strength:
12:00 EMOM -
8 Pendlay row (build to moderate set of 8) https://youtu.be/ezrZnmjZTR4?si=mmhH9kt6P9Wi7a9R
8/side stir the pot from med ball or exercise ball https://youtu.be/o-fgTuooKTA?si=uQSbfMSGhqq2ynYi
Rest
Partner WOD:
On a running clock for time -
10 rounds each (you go, I go) -
10/7 bike cals
-3:00 rest-
5 rounds each (you go, I go) -
20 alt DB snatch (50/35 or 40/25 or 30/15)
Accessory:
3x15-20 banded row from Superman https://youtu.be/p0DoMiaIA-I?si=_O_xScuFDHGmvbP_
Saturday, August 31
Warm-up: 2 rounds - 10 dips from bench + 5 burpee broad jump + 10 KB sumo deadlift high pull (light) + :30 chest opening stretch on rings + :30 lateral line hops
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
21-15-9
Dips from rings, handles, or bench
Barbell bicep curls (45/35)
WOD:
3 rounds -
15/12 cal row
10 burpees over rower
-2:00 rest-
3 rounds -
15/12 cal row
15 KB swing (53/35 or 35/20)
-2:00 rest-
3 rounds -
10 burpees over rower
15 KB swing
Accessory:
Accumulate 1:00 KB hamstring stretch from box + 1:00/side couch stretch