Monday, October 5th
Warm-up: 3 rounds - 3 power cleans with :03 pause above knees + 3 push press (start w/empty bar, add a little weight each round if possible) + 5 push-ups into downward dog + 10 alternating Samson stretch
Strength:
Every :90, for 8 rounds:
Build to moderate/heavy complex -
1 power clean + 1 hang power clean + 1 jerk or split jerk
*With the cleans, make sure to maintain straight arms until you have cleared hips
WOD:
12:00 AMRAP:
40 Double unders or 80 singles
20 Single DB reverse lunges (35/50)
20 Alternating DB snatch
*Hold DB however you want for lunges - goblet, shoulder, or side position, switching it up as needed
Accessory (optional):
Accumulate 30 plank ups + :60 plank
Tuesday, October 6th
Warm-up: 2 rounds - :30 wall sit + 20 m alternating quad stretch + 20 m Spider-Man stretch + 5 back squats with empty barbell
Strength:
In 12:00, complete the following back squat sequence:
5 reps @50% 1RM, 3 reps @60% 1RM, and 1 rep @70% 1RM. Then, complete 15-20 back squats at 75% 1RM
WOD:
On a 6:00 running clock:
40 Sit-ups
60 Wall balls
Rest the remaining of the time, and then go directly into:
On a 6:00 running clock:
40 Sit-ups
40 Burpees
Rest the remainder of the time, and then finish with:
On a 6:00 running clock:
40 Sit-ups
60 Wall balls
*Complete the work within the sets in any order, athlete’s choice (e.g., on the first set, athlete may choose 4 rounds of 10 sit-ups and 15 wall balls)
Accessory:
Accumulate 2:00 Sorensen hold or Superman hold
Wednesday, October 7th
Warm-up: :60 squat hold w/alternating thoracic rotation + 2 rounds - 10 banded good mornings + 10 banded bent over rows + :30 plate hops + 10 kips swings
Strength:
12:00 EMOM:
1st: 5 Bent over rows/side
2nd: 10 Box jumps (Shh 🤫🤫🤫focus on soft landing)
WOD:
“Helen”
3 rounds for time:
400 m run
21 KB swings (35/53)
12 Pull-ups
*Benchmark times - Beginner 15-17 min; Intermediate 11-14 min; Advanced 9-10 min; Elite < 8 min
**KB swings are American, meaning you will go overhead
Accessory:
Accumulate 50 banded lat pull-downs
Thursday, October 8th
Warm-up: 3 rounds - 10 pvc pass throughs + 10 pvc around the worlds + 10 overhead squats with pvc + :30 t-spine stretch
Strength:
12:00 EMOM:
1st: :45 Bike or ski (moderate pace)
2nd: 3 Muscle snatches + 3 overhead squats + 3 Sotts press w/empty barbell or pvc for all movements (no heavier than 35/45)
WOD:
12 Hang squat snatches (or hang power snatch + OHS) (65/75)
24 calorie row
15 Hang squat snatch (or hang power snatch + OHS) (65/75)
30 calorie row
18 Hang squat snatch (or hang power snatch + OHS) (65/75)
36 calorie row
Accessory:
Accumulate 2:00 side plank/side, weighted if possible
Friday, October 9th
Warm-up: :60 pigeon stretch/side + 3 rounds - 5 Deadlifts, starting with empty bar, and building a little each round + 10 banded good mornings + :30 glute bridge hold
Strength:
In 15:00, complete the following:
Build to a tough set of 5 touch-and-go banded deadlifts
*:30 plank on barbell between sets
WOD:
10:00 AMRAP:
24/30 Calorie bike
30 Toes-to-bar or knees to elbow
30 Push-ups
Max deadlifts in remaining time (155/225)
Accessory:
Accumulate 30-50 barbell glute bridges
Saturday, October 10th
Warm-up: 2 rounds - 20 banded lat pull-downs + :30 plank + 30 mountain climbers + 20 m walking lunges + :30 seated hamstring stretch
Strength:
12:00 EMOM:
1st: 8 Front rack reverse lunges (95/135)
2nd: 5 Strict pull-ups or 8 kipping pull-ups
WOD:
21-18-15-12-9
Double unders
Hang squat cleans (95/135)
*200 m run after each round (end with run)
Accessory:
Accumulate 100 sit ups