Monday, October 12
Warm-up: 3 rounds - 10 chest passes w/wall ball + 5 muscle cleans w/press (empty bar) + 5 muscle snatches (empty bar) + :30 chest opening stretch
Strength:
In 15:00, work to complete the following sequence:
10-9-8-7-6-5-4-3-2-1
Bench press, building each round if possible
*:30 hollow rocks between rounds
WOD:
For Time:
30 Clean and jerks (75/115)
15 Power snatches (75/115)
*Every minute, perform 5 toes-to-bar or knees to elbow
**Start the work-out with toes-to-bar
Accessory (optional):
2-3 rounds - 20 banded standing punches/side with rotation
Tuesday, October 13
Warm-up: 3 rounds - :30 plank + 10 alternating quad stretches (holding for :03) + :30 plank ups + 5 fronts squats w/empty barbell
Strength:
In 14:00, complete 4-5 sets of the following:
12/15 Calorie bike
:30 Banded side steps
10 Pendlay rows (weight is athlete’s choice)
:30 Banded glute bridges
WOD:
3 rounds for time:
50 Double unders (or 100 singles)
40 Front squats (65/95)
30 V-ups (or alternating single leg v-ups)
20 Alternating lunges (no weight)
Accessory:
Accumulate 2:00 Superman hold
Wednesday, October 14
Warm-up: 3 rounds - 10 banded good mornings + 10 banded pull aparts + 10 bootstrappers + 5 burpee broad jumps
Strength:
Every :90 for 4 rounds:
1st: :45 work on gymnastics skill of choice (e.g., handstand hold, handstand walking, muscle ups, kipping, toes-to-bar, etc)
2nd: :45 Box jumps or step ups (If jumping, continue to focus on soft landing)
WOD:
18:00 EMOM:
1st: 10 Touch-and-go deadlifts (155/225)
2nd: 10 Pull-ups
3rd: 10 Lateral burpees over bar
*Scale as needed to assure you get at least :10 rest
Accessory:
Accumulate 30 rotational med ball slams
Thursday, October 15
Warm-up: :60 squat hold with alternating reach + 3 rounds - 20 m high knees + 20 m toy soldiers + 20 m bear crawl
Strength:
12:00 EMOM:
1st: :40 Sprint - row, run, bike, or ski,
2nd: :40 Smooth double unders or single unders.
WOD:
“The Chief”
Five 3:00 AMRAPs
3 Power cleans (95/135)
6 Push-ups
9 Air squats
*Rest 1:00 between each round
Accessory:
2-3 rounds, try to complete each round unbroken:
:20 flutter kicks + :20 hollow hold + :20 sit-ups
Rest between sets
Friday, October 16
Warm-up: 2 rounds - 20 banded side steps + 8 Cossack squats (no weight) + 10 pass throughs + 10 kip swings + 10 m Samson stretch + 10 m inch worms
Strength:
In 15:00, complete 4-5 rounds, for quality, with empty barbell:
10 Cossack squats (back rack)
10 Overhead squats (3131 tempo)
20 DB seesaw rows (no heavier than 35/50)
WOD:
In 2:00, complete:
8 Thrusters (75/115)
8 Toes-to-bar or knees-to-elbow
Max calories in remaining time
*Complete 5 rounds
**Rest :60 between rounds
Accessory (optional):
50 weighted side bends/side
Saturday, October 17
Warm-up: 3 rounds - 20 m skip for height + 20 m death march + 1 Turkish get-up with light weight + 5 push-ups + 5 burpees
Strength:
In 14:00, complete 5-6 rounds of the following:
1 Power clean + 1 squat clean (build in weight if possible)
1 Turkish get up/side
WOD:
16:00 AMRAP:
400 Meter run
20 KB swings
2 Handstand push-ups
*Add 2 HSPU each round
**Pike push-ups from box or HRPU to scale
Accessory (optional):
Tabata set (:20 on, :10 rest for 8 rounds in 4:00)
Alternate between plank and mountain climbers