Monday, October 26
Warm up: 3 rounds - :30 plank + 20 m toy soldiers + 10 m death march w/light DBs + :30 squat hold + 10 pass throughs
Strength:
12:00 EMOM:
1st: 1 Dual KB clean + 2 dual KB push press + 2 dual KB split stance squats/side (front rack)
2nd: :30 Hollow hold, weighted if possible
3rd: 100 m sprint, or 10 calorie row, bike, or ski sprint
WOD:
5:00 AMRAP, for 3 rounds:
4 Front squats (75/115)
8 Toes to bar or knees to elbow
12 Sit-ups
*Rest 1:00 between rounds. Restart AMRAP after each cycle.
** Feel free to use DBs or KBs for squats if you prefer
Accessory (optional):
Accumulate 2:00 KB front rack hold
Tuesday, October 27
Warm up: 3 rounds - 10 banded punches/side + :30 Superman hold + 10 suitcase deadlifts/side + :30 pigeon stretch/side
Strength:
Every :90 for 4 rounds:
1st: 5 strict pull-ups or ring rows (as horizontal as you can get), w/ :03 eccentric descent
2nd: 5 1-arm bent over rows/side, 3131 tempo
WOD:
6 rounds for time
21 Double unders or 42 singles
15 Box jumps or steps ups
9 Deadlifts (155/225)
Accessory (optional):
2 rounds, for quality - 30 hollow rocks + 20 v-ups (:60 rest between rounds)
Wednesday, October 28
Warm up: 3 rounds - 5 muscle snatches with pvc or empty bar + :30 OH barbell hold + 10 m walking lunges + 10 m inch worms + 10 around the worlds/side
Strength:
In 14:00, work to complete 5 rounds of the following:
4 Hang power snatch + 6 OH reverse lunges (start light; build each round if possible)*
12 Cal row, moderate pace, focus on form; pretend you are threading a needle, sit up tall
*You can choose to do 8 alternating DB snatches + 6 1-arm DB OH lunges/side instead
WOD:
For time:
9-18-27-18-9
Thrusters (55/75)
Push-ups (go for quality - chest to ground, thighs off)
*Use DBs for thrusters if you prefer
Accessory (optional):
Accumulate 75 banded tricep pulls
Thursday, October 29
Warm up: 3 rounds - 10 side plank w/hip drop/side + 15 banded pull aparts + 20 banded glute bridges + 10 plank ups
Strength:
In 12:00, work to complete 4 rounds of the following:
9 Ring dips, 9 dips off GHD, or 18 dips from box or bench
12 Alternating renegade rows
15 barbell glute bridges (65/95)
WOD:
“Demetrius”
20-16-12-8-4
Bench press (105/155)
Calorie row or ski
Accessory (optional):
Accumulate 100 Russian twists w/wall ball
Friday, October 30
Warm up: 3 rounds - 5 muscle cleans + 10 Bootstrappers + 20 alternating step ups + 10 kip swings
Strength:
Every :90 for 4 rounds:
1st: 1 Power clean + 1 hang power clean + 1 high hang power clean + 1 jerk (build in weight each round if possible)
2nd: :45 easy bike
Partner WOD:
14 rounds for time (7 rounds/person; you go, I go):
Partner A:
15 KB swings
10 Pull-ups
5 Power cleans (95/135)
Partner B:
Complete 20 double unders, or 40 singles, while partner A works, and then rest the remainder of time
Accessory (optional):
Accumulate 50-75 banded lat pull-downs
Saturday, October 31
Warm up: 3 rounds - 10 m reverse Samson + 10 m Spider-Man stretch + 20 m high knees + 15 banded good mornings
Strength:
In 14:00:
Deadlift - Build to set of 3, heavier than you plan to do for WOD
WOD:
For time:
100 Calorie row
80 Wall balls
60 Toes to bar or knees to elbow
40 Burpees over bar
20 Deadlifts (155/225)
Accessory (optional):
Accumulate 2:00 side plank/side, weighted if possible
HAPPY 🎃 👻 HALLOWEEN!!