Monday, September 13
Warm-up: 3 rounds - 10 pass throughs + 5 overhead squats w/pvc + 10 plank-ups + 5 push-ups to pike + 5 tall snatches
Strength:
In 16:00, work to complete the following power or squat snatch sequence, building in weight if possible -
5-4-3-2-1-1-1
WOD:
For time -
10 bar muscle-ups or 20 pull-ups
100 push press (75/55)
1,000 meter row or ski
Accessory (optional):
Accumulate 50-75 barbell hip thrusts
Tuesday, September 14
Warm-up: 2 rounds - :60 easy bike + :30 banded side steps + :30 pigeon stretch/side + 30 lateral hops + 20 lunges + 10 back squats
Strength:
In 12:00, work to complete 3-4 rounds of the following -
8-10 goblet split-stance squats/side (deficit if possible w/front foot on 25# plate); choose a challenging weight
*:30 Sorensen hold after each set, weighted if possible
WOD:
For time -
50 double unders
10 back squats (115/75)
50 double unders
8 back squats (135/95)
50 double unders
6 back squats (155/105)
50 double unders
4 back squats (185/135)
50 double unders
2 back squats (205/155)
*Scale weight as needed, but do try to build in weight each set if possible; scale double unders to 100 singles
**Rx plus option - 135/95, 155/105; 185/135; 205/155; 225/175
Wednesday, September 15
Warm-up: 5-4-3-2-1 burpee broad jumps + bench press (building toward 70%) + push-ups to pike + pass throughs; :20 handstand hold between rounds
Strength:
In 15:00, build to 70% 1RM bench press, then complete 20-25 reps at that weight
*Complete a :30 weighted plank between each set
WOD:
For time -
14-12-10-8-6-4-2
Burpee box jump-overs (24/21)
Handstand push-ups
*Scale jump-overs to step-overs; scale HSPU to pike push-ups or hand-release push-ups
Thursday, September 16
Warm-up: 10-8-6-4-2 kip swings + banded pull-aparts + ring rows + sit-ups; :30 hollow hold between sets
Strength:
Every :90 for 4 rounds -
1st: :45 tough pull exercise of choice (e.g., strict pull-ups, kipping pull-ups, muscle-up, sled pull, ring rows)
2nd: :45 Russian twists
WOD:
20:00 EMOM -
1st: 10/8 calorie bike + max toes-to-bar
2nd: Rest
*Scale bike cals as needed to assure some time for TTB; scale TTB to KTE or v-ups
**Score is total number or TTB
Friday, September 17
Warm-up: In 10:00, warm-up for barbell lifts; in between warm-up lifts get 100 meter run + 10 bootstrappers
WOD:
30:00 AMRAP w/partner -
20 rounds, you go, I go -
3 hang power cleans
2 push jerks
1 front squat
Max row or ski calories in remaining time
*135/95 for advanced athlete, 95/65 for intermediate
Accessory (optional):
Accumulate 3:00 wall sit, weighted if possible
Saturday, September 18
Warm-up: 3 rounds - 10 banded lat pull-downs + :30 chest opening stretch + 150 meter row or ski + :30 jump rope for quality
Strength:
In 3:00, get as many strict pull-ups as possible
- Rest 2:00 -
In 3:00, get as many push-ups as possible
WOD:
Every 6:00 for 5 rounds -
50 double unders (or 100 singles)
400 meter run
20 burpees
*Scale reps as needed to assure some rest each round; score is your slowest round