Monday, 8/31
Warm up: 2 rounds - 8 inch worms + :30 pigeon stretch/side + :30 frog stretch + 20 jumping jacks + 10 jumping squats
Strength:
In 15:00, build to a heavy front squat single (85-90%) or stay light/moderate and complete sets of 5-10
*:30-:45 double under or jump rope practice between lifts
WOD:
For Time:
100 Hang clean and press (65/95)
*Every time you break, complete 12 1-arm DB overhead lunges (35/50)
**Scale up if you desire - 75/105
Accessory (optional):
Accumulate 3:00 KB front rack hold
Tuesday, 9/1
Warm up: 2 rounds - :30 HS hold or plank + 20 m Spider-Man stretch + 20 m broad jumps + :30 crab stretch + 15 sit ups
Strength:
Every :90 for 4 rounds:
1st: 10-12 touch and go Deadlifts (60-65% 1RM)
2nd: :45 Handstand practice (e.g., HSPU, wall walks, HS walks, plank with feet elevated, etc)
WOD:
For time:
500 meter row or ski, or 25 calorie bike
15 front squats (95/135)
500 meter row or ski, or 25 calorie bike
12 front squats
500 meter row or ski, or 25 calorie bike
9 front squats
Accessory (optional):
50 quadruped hip extensions/side
Wednesday, 9/2
Warm up: 2 rounds - 20 m skip for height + 50 mountain climbers + 10 v-ups + :30 downward dog calf marches
Strength:
Every :90 for 4 rounds:
1st: :45 plank, weighted if possible
2nd: 5-7 Strict pull ups or 8-10 ring rows
WOD:
21-15-9
Power snatch (weight listed below) or DB snatch (42-30-18)
Toes to bar
*50 Double unders after each rounds, or 100 singles
*Increase snatch weight for each round if possible. Round of 21: 65/95; Round of 15: 75/105; Round of 9: 85/115
Accessory (optional):
Accumulate a 2:00 wall sit (weighted if possible)
Thursday, 9/3
Warm up: :30 wrist stretch + 2 rounds - 12 banded bent over rows + 5 push ups + :45 plank + 10 Russian baby makers
Strength:
In 15:00:
Build to a tough set of 8 alternating back rack lunges
*Complete 10 renegade rows between sets
WOD:
3:00 AMRAP for 3 rounds (1:00 rest between rounds)
10 Thrusters (55/75)
10 Bar-facing burpees
*Score is total number of reps
Accessory (optional):
Accumulate 200 flutter kicks (weighted if possible)
Friday, 9/4
Warm up: 3 rounds with pvc - 10 pass throughs + 10 around the worlds + :30 T-spine stretch + 10 reverse Samsons
Strength:
In 15:00:
Build to 75% 1RM bench press, then alternate between the following movements for 4-5 rounds:
5 Bench press @75%
6-8 chest to bar pull ups or traditional pull ups or ring rows (focus on kipping rhythm), or 1-3 muscle ups
WOD:
For time:
1,000 m row or ski, or 50 calorie bike
Then, 10-9-8-7-6-5-4-3-2-1
Deadlifts (155/225)
Single DB step overs (35/50)
Accessory (optional):
Accumulate 30 push ups or deficit push ups