Monday, October 20 - Saturday, October 25
Monday, October 20
Warm-up: 15:00 AMRAP @ steady pace - 8 bench press (start light and build toward 60% 1RM) + 8 DB power clean (2 @ light weight) + 8 alt reverse Samson + 12 pvc pass through + 12 banded pull-apart
WOD:
In 40:00, complete 3 rounds @ steady pace (2:00 rest between rounds) -
20 bench press @ 60% 1RM or 6/10 RPE
20 cal row, bike, or ski
20 DB power clean (2 @ 50/35 or 40/25 or 30/15)
20 cal row, bike, or ski
20 alt goblet reverse lunge (50/35 or 40/25 or 30/15)
20 cal row, bike, or ski
Accessory:
Accumulate 30-50 prone Y raise, :01 pause @ top
Monday, October 13 - Saturday, October 18
Monday, October 13
Warm-up: 8-6-4 push-up to pike + clean pull + clean high pull + muscle clean + bootstrapper + banded pull-apart + 1-arm ring row/side + :30 easy jump rope
Strength:
Every :90 x4 (18:00) -
Max unbroken strict pull-up @ RPE 8/10 (1x - rest once you drop off bar)
3-5 power clean (start light and build to, or a little heavier than, WOD weight)
:30-:45 barbell ab rollout
WOD:
10:00 AMRAP -
10-20-30-40-50….
Double under (20, 40, 60, 80, 100 singles)
1 round of The Chief after each jump rope set
————
1 round of The Chief = 3 power clean + 6 push-up + 9 air squat
Power clean weight suggestion = 155/105 or 115/85 or 95/65
Continue to add 10 double under / 20 singles each round until time is up
Accessory:
2-3x 21 bicep curl series (7,7,7) @ 45/35
Tuesday, October 14
Warm-up: 15:00 AMRAP - 8 alt back rack lunge (light) + 10 alt Cossack squat + 8 alt renegade row (light) + 10 supine toes-to-rig + 8/side scorpion stretch + 10 cat cow
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
12 alt rack lunge (135/95 or 95/65 or 65/45)
12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/15)
:30-:60 Sorenson hold
WOD:
Every 6:00 x3 (18:00) -
400 meter run
20 toes-to-bar, knees-to-elbow, or v-ups
400 meter row or ski
*Scale reps as needed to ensure some rest each round
Accessory:
10/side figure-4 stretch w/ rotation + :30/side supine crossbody hamstring stretch
https://youtu.be/aQESYS7RAOQ?si=ZAQUSzQwLmqiuVuM
Wednesday, October 15
Warm-up: 15:00 AMRAP - 6 bench press (light) + 8 DB deadlift (light) + 10 banded snow angel + 8 med ball thoracic opener + 6/side runners lunge thoracic rotation
Strength:
Every :90 x4 (12:00) -
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
12-15 banded overhead tricep extension
WOD:
20:00 EMOM -
10-8-6-4-2 Bench press @ 60, 70, 75, 80, 85% 1RM
15 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
20 sit-up (weighted or GHD if able)
Rest
Accessory:
Accumulate 60-100/side banded oblique rotation
https://youtu.be/JnnxOLdLvuc?si=bszL6_rn5pvhs-Nv
Thursday, October 16
Warm-up: 8-6-4 barbell bent over row (light) + wall ball thruster (light) + thread the needle w/ thoracic extension/side + alt hamstring scoop + KB windmill (light)
Strength:
In 14:00, complete 4 rounds of the following (:90 rest between rounds) -
8-10 barbell bent-over row (135/95 or 105/75 or 85/55)
8-10/side DB single leg glute bridge, foot elevated (50/35 or 40/25)
WOD:
2 rounds for time -
40 calorie bike
40 wall ball (20/14 or 14/10 or 10/6)
40 KB swing (53/35 or 40/25 or 30/15)
Accessory:
Tabata Russian twist w/ wall ball or plate (moderate weight)
Friday, October 17
Warm-up (15:00): 5-4-3-2-1 Push jerk or split jerk (start light and build to Strength weight); after each round, get 10 pvc pass through + 10 alt box step-up
Strength:
10:00 EMOM -
1 split jerk or push jerk @ BW, ¾ BW or ½ BW
*If lifting lighter get 3 reps each minute
Partner WOD:
16 rounds for time (you go, I go) -
8 burpees or up downs
8 box jump over or step over (24/20 in or lower)
*Partners switch after 1 full round (each partner to complete 8 rounds)
Accessory:
3x15-20 prone T raises, :01 pause @ top (:60 rest between sets)
https://youtu.be/3GJoiYUYwr0?si=bThkZMXfnzyex7Ml
Saturday, October 18
Warm-up: 2 rounds - :30 warm-up for Strength skill + 10 alt shoulder tap from pike + :30 alt quad stretch + 10 banded forward raise + :30 alt calf stretch + 10 alt groiner
Strength:
In 15:00, work on gymnastics or barbell skill of choice
WOD:
In 20:00, complete the following @ steady pace (zone 2) -
200 meter row or ski
30-ft handstand walk or 3 wall walk
200 meter run
30 hollow rocks
Accessory:
1:00 banded straddle stretch
1:00/side banded hamstring stretch
1:00/side banded lat stretch
Monday, October 6 - Saturday, October 11
Monday, October 6
Warm-up: 8-6-4 push jerk + deadlift (light) + alt Cossack squat + alt hamstring scoop + scorpion stretch/side + thread the needle w/ thoracic extension/side
Strength:
Every :90 x10 (15:00) -
5-5-4-4-3-3-2-2-1-1
Push jerk (start light and build to challenging single if able)
WOD:
For time -
25 deadlift
25 calorie row, bike, or ski
25 deadlift
25 calorie row, bike, or ski
25 deadlift
*Suggested deadlift weight = 155/105 or 125/85 or 95/65
Accessory:
Tabata Copenhagen plank (4 rounds/side)
https://youtu.be/JGS8ZWHFO2Y?si=ytZ2CEMW7sY_FDMX
Tuesday, October 7
Warm-up: 15:00 AMRAP - 5 back squat (light) + 10 kip swing + 5 inch worm w/ push-up + 10 med ball thoracic opener + 5/side thoracic reach from runners lunge
Strength:
In 12:00, complete 4 rounds of the following (:90 rest between rounds) -
10 back squat (RPE 6, 7, {{8, 8.5}} respectively)
WOD:
Every 2:00 x3 (18:00) -
0:00-2:00 - 400 meter run (scale to 200) Run at a 1 Mile pace
2:00-4:00 - 20 burpees, up downs, or hand release push-up (maintain a 10 BPM pace)
4:00-6:00 - 10 bar muscle-up or 20 pull-up (If you have only 1-2 MUs do a 1 Muscle up then 4 CTB x 2)
*Scale reps as needed to assure :30 rest after each movement
Accessory:
Accumulate 50-75 GHD hip extension (rest as needed)
Wednesday, October 8
Warm-up: 2 rounds - 12 banded pull-apart + 10 alt gorilla row (light) + 8 DB hang power clean (light) + 10 alt box step-up + 12 banded good morning
Strength:
In 15:00, superset the following x3 (:90 rest between supersets) -
10-12 DB overhead tricep extension @ light to moderate weight
12-16 alt KB gorilla row (2 @ 53/35 or 40/25 or 30/15)
16-20/side 1-arm banded lat pulldown
WOD:
8:00 AMRAP -
4 box jump over or step over (30/24 or lower)
4 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
8 box jump over or step over
8 DB hang power clean
*Continue to add 4 reps until time is up
**Your pace should ramp the same way the reps do. You should hold top end of zone 3 into zone 4 for the majority of this workout and finish at the low end of zone 5.
Accessory:
Accumulate 3:00-5:00 plank, weighted if able
Thursday, October 9
Warm-up: 2 rounds - 10 supine toes-to-rig + :30 easy jump rope + 10 bootstrapper + :30 upward to downward dog flow + 10 pvc pass through + :30 alt calf stretch
WOD:
28:00 EMOM -
15 KB swing (70/53 or 53/35 or 40/25)
10 toes-to-bar or knees-to-elbow
50 double under or 100 singles
15 KB swing (70/53 or 53/35 or 40/25)
10 toes-to-bar or knees-to-elbow
50 double under or 100 singles
Rest
Accessory:
1:00/side banded hamstring stretch
1:00/side figure-4 stretch
1:00/side banded overhead lat stretch + banded chest opening stretch
Friday, October 10
Warm-up: 10-8-6 alt toe touch from plank + bench press (light) + med ball plate thoracic opener + banded snow angel + :30 HS march or pike march https://youtube.com/shorts/05500tlM6B8?si=8uz9VBRO_rpY3L_T
WOD:
In 35:00, complete the following for 10 rounds (:90 rest between rounds) -
10-9-8-7-6-5-4-3-2-1
Bench press (start @ 50% 1RM and build by 5% every 1-2 rounds as able)
After rounds 1,3,5,7,9 - 30-ft HS walk or :30 alt shoulder tap from HS, pike, or plank
After rounds 2,4,6,8,10 - 12-15 seated DB hammer curls (2 @ moderate weight)
Accessory:
3x10-15/side deficit clamshells (:60 rest between sets)
Saturday, October 11
Warm-up: 15:00 AMRAP - 12 alt groiner + 10 alt pistol squat to bench + 8/side KB windmill (light or no weight) + 10 alt quad stretch + 12 DB hamstring march (light) https://youtu.be/r9IzVARbKCM?si=FZ3Uv0WdkF8ymwh0
Strength:
Every 2:00 x3 (12:00) -
12-16 alt pistol squat
12-16 DB hip thrust @ challenging weight
WOD:
For time -
800 meter run
80 sit-ups
400 meter run
40 sit-ups
200 meter run
20 sit-ups
*Complete weighted or GHD sit-ups if able
Accessory:
1:00/side pigeon stretch
1:00/side banded hip flexor stretch
1:00 straddle stretch
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