Monday, October 19
Warm up: 3 rounds - 5 muscle cleans + 5 thrusters (empty barbell) + 10 walking Samson stretches + 10 alt quad stretches + 15 anti-rotation banded presses from rig
Strength:
In 14:00, build to moderate/heavy complex:
6 Thrusters + 4 alt lunges + 2 front squats
WOD:
16:00 EMOM (4 rounds):
1st: 10/12 Calorie bike
2nd: 50 Double unders or 100 singles
3rd: Max reps toes-to-bar, knees to elbow, or v-ups
4th: Rest
*Score is total number of ttb or kte reps
**Modify as needed to complete all reps in :60 timeframe
Accessory (optional):
2 rounds - 30 Woodchoppers/side w/wall ball, directly into 30 Russian twists w/wall ball
Tuesday, October 20
Warm up: 3 rounds - 5 strict press w/empty bar + 10 pass throughs + 10 ring rows + 10 jumping squats + :30 hamstring stretch
Strength:
In 15:00, work to complete the following:
10-8-6-4-2
Strict press (build in weight each round if possible)
3-3-3-3-3
Strict pull-ups w/:05 to :10 chin-over-bar hold each time
WOD:
12:00 AMRAP:
5 Hang squat cleans (65/95)
5 Push press (65/95)
5 Pull-ups
Accessory (optional):
200 m uneven carry (1KB in front rack, 1 in Farmer’s carry), switch arms as needed
Wednesday, October 21
Warm up: 3 rounds - 20 banded lat pull downs + 20 banded tricep pulls + 9 push-ups (3 narrow, 3 normal, 3 wide) + 20 m bear crawl + 20 m high knees
Strength:
Every 2:30 for 5 rounds:
5 Deadlifts around 50-60% 1RM, :03 eccentric tempo
10 Handstand push-ups
*Complete both exercises in 2:30 timeframe
**Modify HSPU with pike push-ups or a :30 HS hold or :30 plank w/feet elevated
WOD:
For Time:
500 Meter row
50 Box jumps
40 Push-ups
30 Burpees over rower
Accessory (optional):
Complete 30 rotational med ball wall slams/side
Thursday, October 22
Warm up: 3 rounds - :30 banded side steps + :30 pigeon pose/side + 5 inch worms + 10 banded good mornings
Strength:
In 14:00, work to complete:
4x10 Barbell good-mornings - stay fairly light, but build a little each round if possible
Then, move into:
2x15 back squat @ 55-65% 1RM
WOD:
For time:
18-15-12-9-6
Front squats (95/135)
25-25-25-25-25
Sit-ups
*GHD sit-ups if used to volume
Accessory (optional):
Accumulate 50 barbell glute raises
Friday, October 23
Warm up: 3 rounds - :30 t-spine stretch + 20 shoulder taps from plank + 5 muscle snatches + 5 drop snatches w/empty bar or pvc
Strength:
Every :90 for 5 rounds:
1st: :45 Pull-up work (e.g., horizontal ring rows, butterfly kipping, s-kipping, etc.)
2nd: :45 weighted plank (25/45)
WOD:
“Randy”
For Time:
75 Power snatches (55/75)
*Work-out should take no longer than 15:00
Accessory (optional):
Accumulate 50 alt bicep curls + 50 lat pull-downs
Saturday, October 24
Warm-up: 3 rounds - 20 m toy soldiers + 20 m butt kicks + :30 handstand hold + 5 muscle cleans
Strength:
In 14:00, work to a moderate/heavy complex:
1 Power clean + 1 hang power clean + 1 high hang power clean
WOD:
16:00 AMRAP:
400 Meter run
20 Russian KB swings (35/53)
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