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
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
Monday, August 25 - Saturday, August 30
Monday, August 25
Warm-up: 5-4-3 clean pull + clean high pull + muscle clean + front squat + thoracic rotation from runners lunge/side + DB snatch/side (light) + :30 alt Cossack squat
Strength:
Every :90 x10 (15:00) -
1 power clean + 1 hang power clean + 1 front squat (start light and build as able)
Partner WOD:
16 rounds for time (you go, I go) -
9/6 calorie bike
6 1-arm Devil press (3/side) @ 50/35 or 40/25 or 30/15 (scale to alt DB snatch)
*Each partner completes 8 rounds; P1 completes 1 round while P2 rests, then partners switch
Accessory:
Tabata seated hammer curls @ light to moderate weight
https://youtu.be/kUZSOY0ev_s?si=gr950asBCF8o33LA
Tuesday, August 26
Warm-up: 15:00 AMRAP - 1/side Turkish getup (light) + 10/side banded open book stretch + 12 pvc pass through + 10 bootstrapper + 12 alt single leg v-up + 10 cat cow
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
2/side Turkish getup @ light / moderate weight
:30-:45 KB front rack march (2 @ 53/35 or 40/25 or 30/15)
WOD:
3 rounds for time -
800 meter run (scale to 400 m run or sub row or ski)
40 sit-up, weighted or GHD if able
Accessory:
Accumulate 2:00-3:00/side Copenhagen plank
Wednesday, August 27
Back to School Schedule Update
〰️
Back to School Schedule Update 〰️
Classes: 6pm canceled, Saturday Morning Class moved from 10am to 9am, Ruck With Megan 6pm on Monday
Warm-up: 8-6-4 DB bench press + DB renegade row + alt DB reverse suitcase lunge (2 @ light weight for all movements) + :30 easy jump rope + push-up to pike
Strength:
12:00 EMOM -
10-12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/15)
12-14 alt DB reverse suitcase lunge (2 @ 50/35 or 40/25 or 30/15)
Rest
WOD:
In 12:00, complete the following -
6 rounds for total DB bench press reps (1:00 work / 1:00 rest) -
40 double under or 80 singles
Max DB bench press in remaining time (2 @ 50/35 or 40/25 or 30/15
Accessory:
3x10-12/side deficit clamshells from benches or red mats (:60 rest between sets)
https://youtube.com/shorts/vuNbx88psOc?si=9ITKPtNt-OKq5Igm
Thursday, August 28
Warm-up: 2 rounds - 10 alt hamstring scoop + 5 deadlift (light) + :30 KB front rack hold (2 @ light/moderate weight) + 5 inch worm w/ push-up + 10 banded pull-apart
Strength:
In 16:00, complete the following x9 (:90 rest between sets) -
Deadlift (start @ 50% 1RM and build as able)
5-5-3-3-3-1-1-1-1
WOD:
18:00 EMOM -
40 meter KB Farmers carry (2 @ challenging weight)
12/9 calorie row or ski
40 meter front rack carry (2 @ moderately challenging weight)
12/9 calorie row or ski
20 meter/side 1-arm KB overhead carry @ moderately challenging weight
Rest
Farmers carry: https://youtu.be/MH8id-EaoPA?si=2DADC120qKaniAdV
Front rack carry: https://youtu.be/8i3PV6vZlXA?si=xEisFWMRjSq48jdS
KB overhead carry: https://youtu.be/UTV5o4Oi2KM?si=QCdX2Qut5K4CcoJC
Accessory:
Accumulate 2:00-3:00 Sorenson hold, weighted if able @ light/moderate weight
https://youtu.be/v64xC_x6bks?si=G6wELOMznWKrMR3v
Friday, August 29
Warm-up: 15:00 AMRAP - 5 back squat (start w/ empty barbell) + 10 alt scorpion stretch + 5 kip swing + 10 banded lat pulldown + 10 plate thoracic opener on wall ball
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
3-5 back squat (start light and build to WOD weight)
8-10/side DB foot elevated single leg glute bridge @ moderate weight
WOD:
In 15:00, complete the following -
5:00 EMOM -
3 back squat (@ BW, ¾ BW, or ½ BW) + max toes-to-bar, knees-to-elbow, or v-ups
-5:00 rest-
5:00 EMOM -
3 bar muscle-up or 6 pull-up + max back squat (135/95 or 95/65 or 65/45)
*Complete both movements within each minute
Accessory:
3x8-10 single leg hamstring curl @ light to moderate weight
https://youtube.com/shorts/hGXZgad1vjw?si=nb9XIdavhHRTl5gM
Saturday, August 30
Warm-up: 2 rounds - 10 supine toes-to-rig + 8/side KB hip opener stretch + 10 banded snow angel + 8 alt toe touch from plank + 10/side thread the needle w/ thoracic extension
WOD:
Every 8:00 x3 (24:00) -
50 alt knee-to-elbow from plank
40 alt shoulder tap from plank
30 tuck-up
40 hollow rock
50 Russian twist @ 20/14 or 14/10
Accessory:
Tabata push-up (4:00)
Tabata barbell bicep curl @ 45/35 (4:00)
Monday, August 18 - Saturday, August 23
Monday, August 18
Warm-up: 2 rounds - 8 alt goblet curtsy lunge (light) + 50-ft/side 1-arm KB OH carry (light) + 8 thruster (empty barbell) + 10 alt hamstring scoop + 8/side 1-arm ring row
Strength:
In 16:00, superset the following x4 (:90 rest between supersets) -
12 alt goblet curtsy lunge (70/53 or 53/35 or 40/25)
100-ft/side 1-arm overhead KB carry (70/53 or 53/35 or 40/25)
WOD:
8:00 AMRAP -
1,000 / 800 meter row or ski
21 thruster (95/65 or 65/45 or 45/35)
Max pull-up or ring row in remaining time
Accessory:
Tabata barbell bicep curl (45/35)
Tuesday, August 19
Warm-up: 15:00 AMRAP - 10 banded good morning + 10 alt single leg v-up + 10 alt groiner + 10 bootstrapper + 10 alt Cossack squat + :30 high knees + :30 cat cow
WOD:
30:00 AMRAP @ steady pace (zone 2) -
400 meter run
40 sit-up
40 calorie bike
40 KB swing (53/35 or 40/25)
Accessory:
Accumulate 2:00/side Copenhagen plank
https://youtu.be/JGS8ZWHFO2Y?si=4F4tHewDZ_Ios-XT
Wednesday, August 20
Warm-up: 8-6-4-2 - upward to downward dog + bench press (start light and build to 60% 1RM) + banded pull-apart + thread the needle w/ thoracic extension/side
WOD:
In 30:00, superset the following x5 (:90 rest between supersets) -
10-8-6-4-2
Bench press (start @ 60% 1RM and build by 5-10% each round as able)
After each round -
8-10 GHD Sorenson row/side (53/35 or 40/25 or 30/15)
100-ft Farmer’s carry (2 @ 70/53 or 53/35 or 35/20)
https://youtube.com/shorts/4riS8gYu-3M?si=tjTpbpI21IzEzWis
Accessory:
Accumulate 60-100 banded skull crusher
https://youtu.be/if3qhe8FNW0?feature=shared
Thursday, August 21
Warm-up: 2 rounds - 3 bear complex (light) + 6 alt shoulder tap from handstand or pike + 9 prone scorpion stretch/side + 12 supine toes-to-rig + 15 pvc pass through
Strength:
Every :90 x8 (12:00) -
1 bear complex (start light and build as able)
Power clean + front squat + push press + back squat + behind the neck press
https://youtu.be/NvE63HqxFqQ?si=O0RXzYomo8cP-YoX
WOD:
For time -
3 rounds -
8 toes-to-bar, knees-to-elbow, or v-ups
8 hang power clean (155/105 or 125/85 or 95/65)
25-ft handstand walk or 3 wall walk
-Directly into-
2 rounds -
12 toes-to-bar, knees-to-elbow, or v-ups
12 hang power clean (155/105 or 125/85 or 95/65)
25-ft handstand walk or 3 wall walk
-Directly into-
16 bar muscle-up or dips from high bar, rings, or dip handles
https://youtube.com/shorts/6CKKEKK2kXo?si=qDQ0oWnqqT91STHF
Accessory:
3x10 hamstring curl @ moderate weight
Friday, August 22
Warm-up: 15:00 AMRAP - :30 easy jump rope + 15 banded lat pulldown + :30/side figure-4 stretch + 10 alt box step-up + :30 cat cow + 5 inch worm w/ push-up
Strength:
12:00 EMOM -
10-12 DB lat kickback (2 @ moderate weight)
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
Rest
WOD:
For time -
60 double under or 120 singles
45 calorie row
60 double under or 120 singles
30 box jump or step-up (30/24 in or lower)
60 double under or 120 singles
15 burpees over rower
60 double under or 120 singles
Accessory:
1:00/side banded hamstring stretch
1:00/side banded hip flexor stretch
1:00 tabletop stretch
https://youtu.be/g1sOD9TYrLY?si=8wZHpOF_CqMrtYWV
https://youtube.com/shorts/KTcxL4T9tmM?si=Yr2i7fCuRA0_CY7t
Saturday, August 23
Warm-up: 2 rounds - 10 barbell bent-over row (light) + 8 barbell hip thrust (light) + 6/side single leg RDL (light) + 8/side banded open book stretch + 10 alt groiner
Strength:
In 30:00, complete the following -
In 10:00, superset x3 (:90 rest between supersets) -
8 barbell bent-over row, :02 eccentric tempo (light to moderate weight)
12 DB reverse fly, :02 eccentric tempo (2 @ light to moderate weight)
In 10:00, superset x3 (:90 rest between supersets) -
8/side single leg RDL (53/35 or 40/25 or 30/15)
12 barbell hip thrust (135/95 or 95/65 or 65/45)
In 10:00, superset x3 (:90 rest between supersets) -
:40-:60 Russian twist (moderate weight)
:40-:60 DB plank pull through, feet elevated if possible (moderate weight)
Accessory:
Accumulate 1:00 weighted thoracic opener on wall ball
https://youtu.be/bM5if5J65r0?si=PcXshc5r7Lqwj9y1
Accumulate 1:00 banded straddle stretch
https://youtu.be/NTAHWZJ01A4?si=LCYBfAqGEjmCm9QU
Saturday, August 23
Warm-up: 2 rounds - 10 barbell bent-over row (light) + 8 barbell hip thrust (light) + 6/side single leg RDL (light) + 8/side banded open book stretch + 10 alt groiner
Strength:
In 30:00, complete the following -
In 10:00, superset x3 (:90 rest between supersets) -
8 barbell bent-over row, :02 eccentric tempo (light to moderate weight)
12 DB reverse fly, :02 eccentric tempo (2 @ light to moderate weight)
In 10:00, superset x3 (:90 rest between supersets) -
8/side single leg RDL (53/35 or 40/25 or 30/15)
12 barbell hip thrust (135/95 or 95/65 or 65/45)
In 10:00, superset x3 (:90 rest between supersets) -
:40-:60 Russian twist (moderate weight)
:40-:60 DB plank pull through, feet elevated if possible (moderate weight)
Accessory:
Accumulate 1:00 weighted thoracic opener on wall ball
https://youtu.be/bM5if5J65r0?si=PcXshc5r7Lqwj9y1
Accumulate 1:00 straddle stretch