Monday, September 29 - Saturday, October 4
Monday, September 29
Warm-up: 2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean + 5 front squat (light) + 10 alt reverse Samson + 10 alt Cossack squat + 10 supine toes-to-rig
Strength:
Every :90 x8 (12:00) -
3 deadlift + 3 hang power clean + 3 front squat (start light and build as able)
WOD:
In 19:00, complete the following for total reps -
5:00 EMOM - :30 toes-to-bar, knees-to-elbow, or v-ups
2:00 rest
5:00 EMOM - :30 back rack lunge (135/95 or 95/65 or 65/45)
2:00 rest
5:00 EMOM - :30 bike calories
Accessory:
3x10-15/side deficit clamshells
https://youtu.be/FUj_ajQcNhg?si=xZgZQu227oBcXaDq
Tuesday, September 30
Warm-up: 2:00 easy row or ski (1x) directly into 2 rounds - 10 pvc pass through + :30 easy jump rope + 8 push-up to pike + :30 alt calf stretch + 10 alt toe touch from plank
WOD:
Every 6:00 x5 (30:00) -
21 double under or 42 singles
15/12 calorie row or ski (scale to 12/9)
9 burpee box jump or burpee step-up (24/20 in or lower)
15/12 calorie row or ski (scale to 12/9)
21 double under or 42 singles
Accessory:
3x8-10/side KB windmill @ light weight (:60 rest betweeen sets)
https://youtu.be/3rtUK_jUv4s?si=KBOhmjlqvLKcfJ1T
Wednesday, October 1
Warm-up: 8-6-4 snatch pull + snatch high pull + muscle snatch + overhead squat + banded good morning + kip swing + thread the needle w/ thoracic rotation/side
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
Power snatch + overhead squat, :01 pause @ bottom (start light and build as able)
WOD:
3 rounds for time -
10 bar muscle-up or 20 challenging pull-up or ring row
20 KB swing (53/35 or 40/25 or 30/20)
400 meter run
Accessory:
1:00/side banded lat stretch
1:00/side figure-4 stretch w/ rotation
1:00 supine crossbody stretch
https://youtu.be/aQESYS7RAOQ?si=SMQbOmOKQtrfr1-P
Thursday, October 2
Warm-up: 2 rounds - 8 DB bench press + 8 DB RDL (light) + 8 lateral box step-over (no weight) + 10 alt landmine oblique twist (empty barbell) + 10 alt hamstring scoop
WOD:
In 30:00, complete the following for quality reps @ steady pace (athlete chooses weight for each movement) -
16-12-8
DB bench press
Renegade row, alternating
16-12-8
DB Romanian deadlift
Lateral goblet box step-over
https://youtu.be/4SYPu67tu70?si=KLbNCgbqHLlBY90f
16-12-8
GHD hip extension, :02 pause @ top (weighted if able)
Landmine oblique rotation, alternating https://youtu.be/4dGj7rES9pY?si=XrBVFiUYbOzZUiZD
Accessory:
3x8-10/side 1-arm DB straight leg sit-up @ light weight (:60 rest between sets)
https://youtu.be/h9OYpweuJEc?si=k3oZgsGwCWgECj5N
Friday, October 3
Warm-up: 15:00 AMRAP - 12 banded forward raise + 10 bootstrapper + 8/side KB hip opener stretch + 10 upward to downward dog flow + 12 banded pull-apart
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
10-12 seated incline DB bicep curl (2 @ light to moderate weight)
10-12 DB skull crusher (2 @ moderate weight)
10-12 cable or banded rear delt crossbody pull (light to moderate weight)
WOD:
15:00 EMOM -
10 wall ball (20/14 or 14/10 or 10/6)
Accessory:
3x10/side single leg supine hamstring curl on exercise ball (use both legs if needed) or single leg cable curls
https://youtube.com/shorts/XkdOQecjscs?si=pFay1PmCUF6uD2wX
https://youtube.com/shorts/xB1lGVzRwWk?si=q-3liVlQIVWq6Jlb
Saturday, October 4
Warm-up: 2 rounds - 5 inch worm w/ push-up + 10 alt shoulder tap from handstand, pike, or plank + 15 banded snow angel + 20 banded lat pulldown + :30 cat cow
Strength:
12:00 EMOM -
30-ft handstand walk, 10-12 alt shoulder tap from handstand or pike, :30 handstand hold, or :30-:60 alt shoulder tap from plank
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
Rest
WOD:
In 16:00, complete 4 rounds for total reps -
3:00 sit-up
1:00 push-up
Accessory;
Accumulate 30-50/side banded row from side plank, :01 pause in back position
Monday, September 22 - Saturday, September 27
Monday, September 22
Warm-up: 8-6-4 snatch pull + snatch high pull + muscle snatch + alt reverse Samson + weighted bootstrapper from box or bench + thoracic reach/side from runners lunge
Strength:
Every :90 x10 (15:00) -
5-5-4-4-3-3-2-2-1-1
Power or squat snatch, touch and go (start light and build every 2 rounds as able)
WOD:
12:00 AMRAP -
20 sit-up, weighted or GHD if able
20 DB 1-arm overhead walking lunge (50/35 or 40/25 or 30/15)
Accessory:
Accumulate 30/side side lying banded open book stretch
https://youtube.com/shorts/_2iQhZaUXd0?si=mGwCX-wQZ4hkGQ0W
Tuesday, September 23
Warm-up: 2 rounds - 5 inch worm w/ push-up + 10 pvc pass through + 5/side KB windmill (light) + 10 alt Cossack squat + :30 jump rope + :30 easy row, bike, or ski
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
10-12 incline DB bicep curls (2 @ light/moderate weight)
12-15 push-up, deficit if able
WOD:
15:00 EMOM -
10/8 calorie bike
15/12 calorie row or ski
:40 max jump rope (doubles or singles)
*Athlete may scale by adding a minute of rest and/or by lowering reps
Accessory:
3x10-12 rear delt crossbody pull (banded or cable)
https://youtube.com/shorts/tt9EmQRyLys?si=17rx7uBYQXjLSHd0
Wednesday, September 24
Warm-up: 15:00 AMRAP - 8 barbell bent-over row (light) + 10/side scorpion stretch + 12 alt groiner + 10/side 1-arm ring row + 8 kip swing + :30/side calf stretch
Strength:
12:00 EMOM -
8-10 barbell bent-over row (135/95 or 95/65 or 65/45)
10-12 chest supported DB lat kickback (2 @ moderate weight)
Rest
WOD:
5 rounds for time -
400 meter run or row (scale to 200)
5 bar muscle-up or 10 pull-up
Accessory:
1:00/side overhead banded lat stretch
1:00 banded straddle stretch
https://youtube.com/shorts/1L0PB5KrIt8?si=Qt1JsklOGZTsOYej
https://youtube.com/shorts/T23cCVPsFCg?si=E5nm6Yvmi2OudRuL
Thursday, September 25
Warm-up: 8-6-4 back squat (light) + lateral box step-over + supine toes-to-rig + alt thoracic reach from low squat + alt hamstring scoop + :30/side pigeon stretch
Strength:
In 20:00, complete the following @ steady pace -
10-8-6-4-2
Back squat (start light and build to 8/10 RPE)
DB/KB goblet lateral box step-over (53/35 or 40/35 or 30/15)
Strict toes-to-bar or knees-to-elbow
Accessory:
Superset the following x3 (:90 rest between supersets) -
10 hip thrust @ moderate weight
10 hamstring curl @ moderate weight
Friday, September 26
Warm-up: 2:00 easy row (1x) directly into 10-8-6 - clean pull + clean high pull + muscle clean (light) + banded good morning + figure-4 stretch w/ rotation/side
Strength:
Every 2:00 x7 (14:00) -
3 deadlift + 3 hang power clean + 3 push jerk
*Start light and build to challenging complex if able
WOD:
For time -
3,500 meter row or ski (scale to 2,000) or 200 calorie bike (scale to 100)
Accessory:
Accumulate 60-100/side banded oblique rotations + 60-100 alt supine heel taps (partition reps as desired)
Saturday, September 27
Warm-up: 15:00 AMRAP - 12 alt single leg v-up + 10 alt box step-up + 8 bench press (light) + 10 alt KB gorilla row (2 @ light weight) + 12 banded snow angel
Strength:
In 30:00, complete the following @ steady pace (rest as needed) -
50 bench press (135/95 or 95/65 or 65/45)
40 alt KB gorilla row (2 @ 53/35 or 40/25)
30 box jump over or step-over (24/20 in or lower)
20 v-ups, weighted if able
100-ft Farmers carry (2 @ challenging weight)
20 v-ups, weighted if able
30 box jump over or step-over (24/20 in or lower)
40 alt KB gorilla row (2 @ 53/35 or 40/25)
50 bench press (135/95 or 95/65 or 65/45)
Accessory:
Accumulate the following -
1:00/side banded hamstring stretch
1:00 med ball thoracic opener
1:00 banded backpack stretch
Monday, September 15 - Saturday, September 20
Monday, September 15
Warm-up: 2:00 easy row (1x) directly into 8-6-4 clean pull + clean high pull + muscle clean + banded good morning + alt Cossack squat + scorpion stretch/side
Strength:
Every :90 x8 (12:00) -
1 power clean + 1 hang power clean (above knee) + 1 high hang power clean (hips)
WOD:
For time -
1,600 meter row
-3:00 rest-
800 meter row
-2:00 rest-
400 meter row
-1:00 rest-
200 meter row
Accessory:
Accumulate 20-40 dips from dip handles, banded if necessary (rest as needed)
https://youtu.be/o2qX3Zb5mvg?si=4fw7mipnj3MI7a8F
Tuesday, September 16
Warm-up: 2 rounds - 6 deadstop KB swing (light) + 8 alt pistol squat to bench + 6 alt DB snatch (light) + 8 pvc pass through + 6 alt walking lunge (no weight) + :30 banded bent-over row
WOD:
30:00 EMOM -
14 DB crush grip bicep curl (video below)
12 DB lat pullover
10 alt pistol squat
Max alt DB snatch
Rest
14 DB plank pull through, feet elevated if possible
12 dead stop KB swing (70/53 or 53/35 or 40/25)
10/side DB 3-point row (video below)
Max DB overhead walking lunge, switch arms every 5 reps
Rest
*Suggested weight for all DB movements = 50/35 or 40/25 or 30/15
https://youtu.be/at2g_OGyuDE?si=_hyHgFv1BjMRuogg
https://youtu.be/xeJMDUC5nck?si=vKAdUtvAmc4-Jopz
Accessory:
3x10 hip thrust @ moderately heavy weight
Wednesday, September 17
Warm-up: 8-6-4 back squat (start light and build to Strength weight) + supine toes-to-rig + banded snow angel + 1-arm ring row/side + alt thoracic reach from low squat + kip swing
Strength:
Every :90 x6 (9:00) -
3-5 back squat @ BW, ¾ BW, or ½ BW
WOD:
Every 5:00 x4 (20:00) -
200 meter run
15 toes-to-bar, knees-to-elbow, or v-ups
200 meter run
5 bar muscle-up or 10 pull-up
Accessory:
3x10/side deficit clamshell
https://youtube.com/shorts/vuNbx88psOc?si=DjEDExu0oe272-WO
Thursday, September 18
Warm-up: 15:00 AMRAP - 5 deadlift (start light and build o 60% 1RM) + :30 jump rope + 5 inch worm w/ push-up + 10/side thoracic rotation from runners lunge
Strength:
In 16:00, superset the following x5 (:90 rest between supersets) -
10-8-6-4-2
Deadlift @ 60, 65, 70, 75, 80% 1RM respectively
Strict handstand push-up, pike push-up or or deficit traditional push-up
https://youtu.be/v-h4EDp3Z4Y?si=sMU4zev8MGEPC0Xk
https://youtu.be/EqXFl_YxF8k?si=KyfdKa6xtgr2RKDC
https://youtu.be/B68Foe2DkfI?si=U-LXeyRcfCXNkz1u
WOD:
10:00 AMRAP -
Max sit-up (GHD or weighted if able)
*Every 2:00, starting @ 0:00 - 50 double under or 100 singles
Accessory:
1:00/side supine banded hamstring stretch
1:00/side banded hip flexor stretch
Friday, September 19
Warm-up: 15:00 AMRAP - 8 bench press (light) + 6 wall ball thruster + 8 plate thoracic extension on wall ball + 8 upward to downward dog + 6/side thread the needle w/ thoracic extension
Strength:
Every 3:00 x6 (18:00), superset the following -
3 bench press @ 60, 65, 70, 75, 80, 85% 1RM respectively
*After each round, alternate between the following -
Rounds 1, 3, and 5: Barbell bicep curl series (7, 7, 7 @ 45/35)
Rounds 2, 4, and 6: 10-12 DB skull crusher (2 @ moderate weight)
WOD:
5 rounds for time -
15/12 calorie bike (scale to 12/9)
15 wall ball (20/14 or 14/10 or 10/6)
Accessory:
1:00 banded lat stretch + 1:00 tabletop stretch + 1:00-2:00 myofascial release
Saturday, September 20
Warm-up: :30 alt shoulder tap from plank + 5/side KB windmill (light) + :30 tuck-up + 10 alt renegade row (light) + :30/side pigeon stretch + 10/side KB hip opener stretch
Strength:
12:00 EMOM -
30-ft HS walk, :30 alt shoulder tap from HS or plank, or :30 HS hold or plank
:30-:45 KB front rack march (2 @ 53/35 or 40/25 or 30/15)
Rest
WOD:
16:00 AMRAP @ steady pace -
50 hollow rock w/ plate if able (light to moderate weight)
40 tuck-up w/ plate if able (light to moderate weight)
30 alt knee-to-elbow from plank
20 alt landmine oblique rotation (25/15 or 15/10 or 10/5)
10 alt DB renegade row (2 @ 50/35 or 40/25 or 30/15)
Accessory:
Tabata banded lat pulldown
Monday, September 8 - Saturday, September 13
Monday, September 8
Warm-up: 15:00 AMRAP- 10 banded good morning + :30 easy row, bike, or ski + 10 upward to downward dog + :30/side figure-4 stretch + 5 deadlift (light) + :30 cat cow
WOD:
30:00 AMRAP @ steady pace (zone 2) -
500 meter row
400 meter run
30 deadlift (135/95 or 95/65)
20 calorie bike
100-ft Farmers carry (2 @ 70/53 or 53/35 or 40/25)
Accessory:
3x10 hamstring curl @ moderate weight (:60 rest between sets)
Tuesday, September 9
Warm-up: 2 rounds - 12 alt single leg v-up + 10 alt box step up + 8 Pendlay row (light) + 6 inch worm w/ push-up + :30 handstand hold or plank + :30 jump rope
WOD:
32:00 EMOM -
40 double under or 80 singles
20 sit-up (weighted or GHD if able)
10 Pendlay row (135/95 or 95/65 or 65/45)
Rest
40-ft handstand walk or :40 alt shoulder tap from pike or plank
20 v-up (weighted if able)
10 box jump (30/24 in or lower)
Rest
Accessory:
3x 21 barbell bicep curl series (45/35)
https://youtu.be/tdbHeBu8yQg?si=j-otpXch9V5YUjf_
Wednesday, September 10
Warm-up: 3 rounds - 6 thruster (light) + 12 alt hamstring scoop + 6/side 1-arm ring row/side + 12 alt reach from low squat + 6 alt reverse Samson + 12 alt scorpion stretch
WOD:
“Fran”
21-15-9 for time -
Thruster (95/65 or 65/45 or 45/35)
Pull-up or ring row
https://wodwell.com/wod/fran/?ref=listmodal
Accessory:
Superset x3 (:90 rest between supersets) -
10/side single leg DB hip thrust
10 GHD hip extension, :01 pause @ top
:30 Sorenson hold
Thursday, September 11
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean (light) + banded good morning + push-up to pike + alt Cossack squat + banded side lying open book stretch/side
Strength:
Every 2:00 x 8 (16:00) -
5-5-4-4-3-3-2-2
Power clean, touch and go (start @ 50% 1RM and build by 5% each round as able)
WOD:
In 18:00, complete 3 rounds of the following @ steady pace (zone 2) -
3:00 row, bike, or ski calories
2:00 KB swing (53/35 or 40/25 or 30/15)
1:00 push-up
Accessory:
3x10 cable tricep pulls @ moderate / challenging weight (:60 rest between sets)
Friday, September 12
Warm-up: 15:00 AMRAP - 10 alt toe touch from plank + 5 back squat (light) + 10 DB bench press (2 @ light weight) + 5/side banded single leg RDL + 10 bootstrapper
Strength:
In 18:00, superset the following x5 (:90 rest between supersets) -
10-8-6-4-2
Back squat @ 55, 65, 70, 75, 85% 1RM respectively
Single leg RDL/side (53/35 or 40/25 or 30/15)
WOD:
10:00 AMRAP for total bench press reps -
DB bench press (2 @ 50/35 or 40/25 or 30/15)
Every 2:00, starting at 0:00 - 200 meter run
*Athlete will complete bench press whenever they are not running
Accessory:
Tabata Copenhagen plank (4 rounds/side)
Saturday, September 13
Warm-up: 2 rounds - 12 alt groiner + 10 supine toes-to-rig + 8 alt reverse Samson + 6/side thread the needle w/ thoracic extension + :30 tabletop stretch + :30/side pigeon stretch
Partner WOD:
For time (you go, I go) -
50 alt goblet lunge*
40 toes-to-bar, knees-to-elbow, or v-ups
30 calorie row, bike, or ski
20 burpees over rower or KB
30 calorie row, bike, or ski
40 toes-to-bar, knees-to-elbow, or v-ups
50 alt goblet lunge
*P1 completes 50 lunges, then rests while P2 completes 50 lunges
Next, P1 completes 40 toes-to-bar, then rests while P2 completes 40 toes-to-bar
Accessory:
1:00/side figure-4 stretch w/ rotation
1:00/side supine crossbody stretch for hips / low back
1:00/side banded lat stretch
Monday, September 1 - Saturday, September 6
Monday, September 1
Warm-up: 8-6-4 muscle clean + front squat + push jerk (light) + alt Cossack squat + alt hamstring scoop + alt reverse Samson + pvc pass through + banded snow angel
WOD:
30:00 EMOM for total bike calories -
Minute 1: P1 completes 1 barbell complex* while P2 completes full minute on bike
Minute 2: P1 completes full minute on bike while P2 completes 1 barbell complex*
Minute 3: Rest
*3 power clean + 3 front squat + 3 push jerk (155/105 or 125/85 or 85/55)
Accessory:
Tabata DB skull crusher @ light / moderate weight
https://youtu.be/jO2Jl9eZpXk?si=KZ2Yc-peaWnnYMzv
Tuesday, September 2
Warm-up: 15:00 AMRAP - 5 inch worm w/ push-up + :30 barbell Zercher march (light) + 10 alt scorpion stretch + :30 alt landmine oblique rotation (light) + 10 cat cow
Strength:
Every :90 x4 (12:00) -
12-16 alt landmine oblique rotations @ light to moderate weight
:30-:60 barbell Zercher march @ light to moderate weight
WOD:
On a 20:00 clock, complete the following @ steady pace (zone 2) -
6-9-12-15-18-21 (continue adding 3 reps to each movement until time is up)
Row or ski calories
Hand release push-up
Sit-up (weighted or GHD if able)
Accessory:
1:00/side banded hamstring stretch
1:00/side overhead banded lat stretch from straddle
https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared
Wednesday, September 3
Warm-up: 2 rounds - 4/side DB goblet split squat (2 @ light weight) + 6/side box step-up + 8 Pendlay row (light) + 10 banded good morning + 12 banded glute bridge
WOD:
30:00 EMOM -
12 alt DB/KB renegade row (2 @ 50/35 or 40/25 or 30/15)
10 barbell hip thrust, :01 pause @ top (135/95 or 95/65 or 65/45)
8/side DB/KB goblet split squat (50/35 or 40/25 or 30/15)
60-ft DB/KB Farmers carry (2 @ 50/35 or 30/15)
Rest
14 DB/KB Romanian deadlift (2 @ 50/35 or 40/25 or 30/15)
12 DB lat pullover (50/35 or 40/25 or 30/15)
10 Pendlay row (135/95 or 95/65 or 65/45)
8/side DB/KB goblet box step-up @ 24/20 in (50/35 or 40/25 or 30/15)
Rest
Accessory:
Tabata banded X walk
https://youtu.be/RyJonI6zQaE?si=yfZoasM7xjb9rl8E
Thursday, September 4
Warm-up: 10 supine toes-to-rig + :30 alt shoulder tap from plank or pike + 10 thoracic opener on wall ball + :30/side couch stretch + 10/side reach from runners lunge
Strength:
12:00 EMOM -
30-ft HS walk or :30-:45 alt shoulder tap from HS, pike, or plank
:30-:45 DB gun hold (2 @ moderate weight)
Rest
WOD:
4 rounds for time -
20 toes-to bar, knees-to-elbow, or v-ups
400 meter run
Accessory:
Accumulate 1:00-2:00/side star plank or side plank
https://youtu.be/-9toG6869YY?si=MfFsasy4RbzeRHOR
Friday, September 5
Warm-up: 8-6-4 bench press (start w/ empty barbell) + wall ball thruster (light) + banded forward raise + upward to downward dog + banded open book stretch/side
Strength:
Every :90 x8 (12:00) -
3 bench press (start @ 50% 1RM and build as able)
Partner WOD:
14:00 EMOM for total wall balls (reps do not need to be unbroken) -
P1 max wall ball / P2 rest
P1 rest / P2 max wall ball
*Wall ball suggested weight = 20/14 or 14/10 or 10/6
Accessory:
3x10-12 hip thrust @ moderately heavy weight
Saturday, September 6
Warm-up: 15:00 AMRAP - :30 warm up for gymnastics / barbell lift of choice + 10 bootstrapper + :30 jump rope + 10 alt toe touch from plank + :30/side pigeon stretch
Strength:
In 15:00, work on gymnastics skill and / or barbell lift of choice
WOD:
:90 work / 1:00 rest x6 (15:00) -
50 double under or 100 singles
Max KB swing in remaining time (53/35 or 40/25)
Accessory:
9:00 EMOM -
:30-:45 flutter kicks, weighted if able @ light / moderate weight
:30-:45 alt supine heel taps
Rest