Monday, October 18
Warm-up: 3 rounds - 8 thrusters w/empty barbell + 20 m Samson stretch + 8 ring rows + 20 m inch-worms + 8 v-ups
Strength:
Every 2:00 for 5 sets -
Hang power cleans
5 @ 50% 1RM
5 @ 55% 1RM
5 @ 70% 1RM
5 @ 75% 1RM
Max reps at 85% 1RM
WOD:
For time -
400 meter run
40 wall balls (20/14)
40 toes-to-bar
-Directly into-
300 meter run
30 thrusters
30 pull-ups
-Directly into-
200 meter run
20 clusters (power clean + thruster)
20 chest-to-bar pull-ups
*Barbell weight 95/65 or less
Accessory (optional):
1:00 t-spine stretch + 1:00 hip flexor stretch/side
Tuesday, October 19
Warm-up: 2 rounds - :30 bike + :30 plank + :30 lateral hops + 10 plank-ups + 10 push-ups to pike + 10 tuck-ups
Strength:
Every :90 for 4 sets for quality -
1st: :45 push-ups (deficit if possible)
2nd: :45 DB seesaw rows
WOD:
E3MOM for 21:00 -
50 double unders, or 100 singles
15/12 cal row, bike, or ski
10 sit-ups
*Scale reps as needed to finish in allotted time
Accessory (optional):
Accumulate 75-100 hollow rocks
Wednesday, October 20
Warm-up: 10:00 AMRAP @ steady pace - 20 m walking lunges + 20 m burpee broad jumps + 20 shoulder taps from plank + 10 pass throughs + 8 bench press
Strength:
In 15:00, work to complete the following bench press sequence -
10-8-6-4-2
*:30 handstand work in between sets
**Weight recommendations/set - 125/85; 135/95; 145;105; 155/115; 175/125; adjust as needed
WOD:
8 rounds for time -
8 alt DB snatch (50/35 or 30/20)
8 DB overhead lunges (switch arms as needed)
8 burpees over DB
Accessory (optional):
Accumulate 50-60 barbell bicep curls (45/35)
Thursday, October 21
Warm-up: 2 rounds - 200 m row + 10 bootstrappers + 5 inch worms + 10 groiners + 10 step-ups w/light weight
Strength:
15:00 EMOM -
1st: 10 dual DB step-ups (24/20)
2nd: 12-15 dual DB RDL’s
3rd: Rest
*Weight should be challenging
WOD:
12:00 AMRAP -
15 back squats (135/95)
200 meter run
Accessory (optional):
3x15-20 supine hamstring curls
Friday, October 22
Warm-up: In 10:00, warm up to the power clean weight you plank to lift in WOD; between warm up sets, get 10 alt scorpion stretches + :30 mountain climbers
Strength:
12:00 EMOM -
1st: Max effort v-ups
2nd: :40 side plank, right
3rd: :40 side plank, left
4th: Rest
WOD:
Every :90 until failure -
8/6 cal bike
Power cleans (135/95 or 95/65)
*Start w/ 1 power clean and add 1 power clean each round (e.g., 1-2-3-4-5-6-7…) until you can no longer finish all reps in :90 interval; bike cals remain the same.
Accessory (optional):
400 meter Farmer’s carry, challenging weight
Saturday, October 23
Warm-up: 2 rounds - 10 pass throughs + 10 banded pull aparts + 10 ring rows + :30 handstand hold or plank + :30 banded side steps + 5 push press
Strength:
In 15:00, work to complete the following jerk sequence (push jerk or split jerk), building in weight each set if possible, ending with a heavy single -
5-5-3-3-1-1-1
WOD:
“Mary”
20:00 AMAP -
5 handstand push-ups
10 alt pistols
15 pull-ups
*Good scores for “Mary” - beginner 7-8 rounds; intermediate 9-12 rounds; advanced 13-16 rounds; elite 17+ rounds