Monday, September 20
Warm-up: 3 rounds - 5 inch worms w/push-up + 5 strict press w/light DB’s + :20 handstand hold or plank + 10 pass throughs + 10 banded bent-over rows
Strength:
Every 2:00 for 5 rounds -
8 dual DB bent over rows
8 seesaw DB strict press
*Complete both exercises in 2:00 interval
WOD:
For time -
3-6-9-12
Wall walks
12-12-12-12
Bike calories
Accessory (optional):
3x10 face pulls
Tuesday, September 21
Warm-up: 10:00 AMRAP@ steady pace - :30 easy bike +:30 banded side steps + 10 reverse Samson’s + 8 overhead squats w/pvc + 6 front rack lunges
Strength:
In 15:00, work to complete the following sequence, building in weight if possible -
Front rack lunges
14-12-10-8-6-4
WOD:
15:00 AMRAP -
20 overhead squats (95/65 or 65/35)
20 wall balls (20/14)
100 meter run
Accessory (optional):
Accumulate 3:00 Sorensen hold, weighted if possible
Wednesday, September 22
Warm-up: In 10:00, build to 65% power clean 1RM; In between warm-up lifts, get 20 single unders + 10 bootstrappers + 10 quadruped hip extensions/side
Strength:
In 16:00, work to complete the following power clean sequence -
5 @ 65% 1RM
4 @ 70% 1RM
3 @ 75% 1RM
2 @ 80% 1RM
1 @ 85% 1RM
In remaining time, continue hitting singles - build in weight toward a PR if you’re feeling good
WOD:
For time -
100 double unders
100/80 calorie row or ski
100 double unders
- 2:00 rest -
50 double unders
50/40 calorie row or ski
50 double unders
*Scale double unders to singles and double the reps
Accessory (optional):
Accumulate 60 barbell bicep curls (45/35)
Thursday, September 23
Warm-up: 10-8-6-4-2 banded good mornings + ring rows + muscle snatches + plank-ups + pass throughs
Strength:
Every :90 for 4 rounds -
1st: :30 tempo push-ups (:02 negative), weighted if possible
2nd: :30 Russian KB swings, challenging weight
WOD:
3:00 on/1:00 off for 5 rounds -
15 hang power snatches (95/65)
15 pull-ups
Max bike calories
*Score is total number of bike cals
Accessory (optional):
Accumulate 75-100 sit-ups
Friday, September 24
Warm-up: 3 rounds - :30 hollow hold + :30 easy row, bike, or ski + 20 meter walking lunges + 10 banded pull-aparts + 10 air squats
Strength:
15:00 EMOM -
1st: :30 handstand work (e.g., handstand hold, handstand walk, any plank variation)
2nd: :30 wall sit, weighted if possible
3rd: :20 L-sit or L-hang (or scale to tuck position)
WOD:
For max reps -
:90 max row or ski cals
:30 rest
:90 DB front rack lunges
:30 rest
:90 max row or ski cals
:30 rest
:90 max handstand push-ups
:30 rest
:90 DB row or ski cals
:30 rest
:90 max DB front rack squats
Saturday, September 25
Warm-up: 10-8-6-4-2 v-ups + banded good mornings + groiners + inch worms; :30 banded side steps b/t sets
Strength:
In 20:00, build to a heavy deadlift single, or stay moderate and complete 3-5 reps every :90
WOD:
For time -
25 deadlifts (225/155)
50 toes-to-bar
25 deadlifts (225/155)
Accessory (optional):
Accumulate :60 hamstring stretch + :60 pigeon stretch/side