Monday, 9/21
Warm-up: 2 rounds - 10 bootstrappers + 20 m alternating quad stretch + 20 m bear crawl + 5 burpees + 5 push ups
Strength:
Every 2:30 for 10:00 (4 rounds), build to moderately heavy complex:
2 clusters (clean into a thruster, twice)
4 push press
6 front squats
WOD:
3 rounds for time:
21 Thrusters (65/95)
15 Toes to bar or knees to elbow
400 meter run
Accessory (optional):
Accumulate 2:00 Sorensen hold or Superman hold, weighted if possible
Tuesday, 9/22
Warm up: :45 wrist stretch + :45 reverse Samson + 2 rounds with empty barbell - 4 clean pulls + 4 clean high pulls + 4 muscle cleans + 10 lateral hops over bar
Strength:
Every :90 for 4 rounds:
1st: 4 power cleans with :03 pause at knee (focus on maintaining tension in lats and straight arms until you clear your hips; keep weight light, around 65/95)
2nd: :45 double unders
WOD:
Every 2:00 until failure:
10/12 calorie row
2-4-6-8-10….
Power cleans
*Score is total number of cleans; continue counting up by 2’s until you can no longer complete your number of cleans in 2:00 timeframe
**95/135 for competitive athlete, 65/95 for health athlete
Accessory (optional):
1-2 rounds:
100 mountain climbers
:60 plank
Wednesday, 9/23
Warm up: 2 rounds - 12 banded good mornings + 20 m walking lunges + :30 hollow rocks + 5 inch worms w/push up + 10 kip swings
Strength:
In 15:00, build to moderate Deadlift triple
*Get 5-10 HSPU between sets
WOD:
80/100 calorie bike
*E2MOM complete 4-6 pull-ups or ring rows
** Start with Pull-ups
Accessory:
Accumulate 60 banded lat pull downs
Thursday, 9/24
Warm up: 2 rounds - :30 wall sit + :30 straddle stretch + 10 plate ground to overhead + 10 plate overhead alternating lunges + 5 overhead squats with pvc
Strength:
12:00 EMOM:
1st: 8 DB or KB split squats, right (35/50)
2nd: 8 DB or KB split squats, left (35/50)
3rd: 4 muscle snatches (35/45)
WOD:
10-9-8-7-6
Power snatch (65/95)
Air squats
2:00 rest
5-4-3-2-1
Power snatch (85/115)
Overhead squats
*Don’t worry if you cannot hit the above weight. The goal is just to go a little heavier for the second part.
Accessory:
Accumulate 30 renegade rows (15/side)
Friday, 9/25
Warm up: 2 rounds - :30 plank + :30 crab stretch + 5 bench press with empty bar + :30 side plank/side + :30 T-spine stretch
Strength:
In 15:00, complete 4-6 sets of the following:
6 Bench press @ 70% 1RM
12 plank ups
18 KB swings
WOD:
“Annie”
50-40-30-20-10
Double unders (or 100-80-60-40-20 single unders)
Sit-ups
Accessory:
Accumulate 30 ring dips, dips off GHD, or 60 dips from box or bench or 60 tricep pulls
Saturday, 9/26
Warm up: 10 pass throughs + 10 around the worlds + 3 rounds - 3 back squats, starting with empty bar and building in weight each round
Strength:
In 14:00, build to moderate/tough back squat or box squat or goblet squat triple
WOD:
60 Wall balls
50 Pull-ups
40 Push press (65/95)
30 Burpee box jumps or burpee step ups
Accessory:
Accumulate 3:00 wall sit