Monday September 14
Warm up: 2 rounds
10 warrior squats, 10 pvc pass through, :90 bike (focus on nose breathing), 10 kb suitcase deadlifts
Strength: 14 minutes
starting at 95/65 pounds build to a heavy single deadlift
Wod: Use 80% of Deadlift max from Strength
5 rounds
8/10 cal bike
5 deadlifts at 80%
7 handstand push ups or hand release push ups
Accessory:
20 barbell glute bridges with 80%
Tuesday september 15
Warm up: :30 pigeon stretch, 10 t spine stretch, 200 m run (Nose breathing) then
2 rounds 20 reverse lunges, 10 trx row, 10 overhead squat with pvc or barbell
Strength: 14 min emom
1: 4 muscle snatches start at 95/65 or lighter, can add weight each round
2: 200 m row/ski or 9 cal/7cal bike
Wod:
3 rounds
400 m run
20 hang power snatch 65/45 advanced 95/65
50 double unders or 100 jump rope
optional abs : who can get the most unbroken
Must do 10 before 20 and so on. Can rest between sets for however long
10 unbroken toes to bar or knees to elbow
If completed
20
If completed
30
Wednesday september 16
Warm up: 4 rounds
100 m row/ski or 10 cal bike
Rest 1-2 minutes
Start at 75% and gradually increase to sprint on last round (Nose breathing)
Strength: 12 min emom
1: 10 heavy wall balls 30/20 more advanced 16 wall balls
2: 16 oh plate lunges 45/25 more advanced 16 double kb lunges use appropriate weight
3: :20 L sit or knee tuck hang
Wod: 20 min time cap
2 rounds
20 pull ups
30 db clean and jerk 50/35
40 kb swings 54/35
Accessory: optional 2 rounds
30 crush grip kb curls (hold kb by ball not handles)
30 band pull aparts
Thursday september 17
Warm up: 2 rounds
20 death march steps (10 per leg), 15 banded bent over row, 10 tall box step ups
Strength: 14 minute emom
1 split jerk or push jerk
Start at 95/65 or less and add weight each round
Wod:
500 m row
Grace (30 clean and jerk) (135/95)
Accessory: 30 weighted reverse crunches, 20 v ups, 20 plank ups (10 per side)
Friday september 18
Warm up : 3 rounds
5 pull up, 10 push up, 15 air squat
strength : 12 minutes to find 6 rep max db bench press
Wod: 10 rounds
10 single arm db box step overs 50/35
10 alt single arm db hang clean and jerk
Accessory :
200 m overhead db carry
200 m farmer carry db or kb