Monday, October 17
Warm-up: 3 rounds - :30 jump rope + 10 banded good mornings + 8 muscle cleans + 6 front squats (empty barbell)
Strength: (12:00)
Every :90 for 8 rounds (:10 rest between singles) -
Power clean or squat clean (athlete’s choice)
5-4-3-2-1-1-1-1
*Build in weight to a heavy single, or stay moderate and complete 5 reps every :90
WOD:(15:00)
Every 3:00 for 5 rounds -
10 toes-to-bar, knees-to-elbow, or v-ups
20 alt DB power snatch (50/35 or 35/20)
Max double unders or singles
*Score is total # of jump rope
Acessory:
2x15-25 weighted side bends/side
Tuesday, October 18
Warm-up: 10-8-6-4-2 alt reverse Samson + back squats (start w/ empty barbell) + alt quad stretch + alt Cossack squat https://youtu.be/nqRp-MtWIdY
Strength:
15:00 EMOM -
1st: 2-4 back squats (build to a slightly heavier weight than you plan to lift for WOD)
2nd: 5 single leg deadlift/side (50/35 or 35/20)
3rd: Rest
WOD:
16:00 AMRAP -
4-8-12-16-20-24….
Back squats (135/95)
Bike cals
Accessory:
3x 8-10 KB windmill/side https://youtu.be/ITSmgn_BQgY
Wednesday, October 19
Warm-up: 2 rounds - 10 banded rows + 10 banded forward raises + 10 banded pull-aparts + 10 push-up to pike
Strength:
15:00 EMOM -
1st: 8-10 tempo plate rows (35/25 or 25/10), :03 eccentric and concentric https://youtu.be/zu-X4sD7gio
2nd: 3-5 bench press (build to slightly heavier weight than you plan to lift for WOD)
3rd: Rest
WOD:
For time -
21-15-9
Bench press (155/105)
Pull-ups (C2B if possible), jumping pull-ups, or ring rows
Accessory:
2x :30-:45 feet elevated glute bridge march https://youtu.be/Yqc8rKg_fz0
Thursday, October 20
Warm-up: 5-4-3-2-1 runners lunge w/ thoracic rotation/side + front squats (start w/ empty barbell + build to 55% 1RM) + inch worm w/ push-up
Strength:
In 15:00, work to complete the following, starting @ 55% 1RM and building to a moderately heavy weight if possible (:90 between rounds) -
Front squat
10-8-6-4-2
:30 handstand work or challenging plank after each round (:90 rest follows)
*WOD:
For time -
30 bar-facing burpees or no push-up burpees
30 hang power cleans (95/65)
20 bar-facing burpees or no push-up burpees
20 hang squat cleans (95/65)
10 bar-facing burpees or no push-up burpees
10 hang clusters (95/65)
Accessory:
Accumulate 1:00/side banded hamstring stretch + 1:00/side banded shoulder stretch
Friday, October 21
Warm-up: 10-8-6-4-2 alt scorpion stretch + HRPU + deadlift (start light + build to WOD weight) + KB bottom up press/side (light) https://youtu.be/AqsG0KdLnuU
WOD:
25:00 EMOM (5 rounds) -
1st: 8-10 deadlift (225/155 or 155/105 or 95/65)
2nd: 8-10 HSPU, or any challenging push-up variation
3rd: 15/12-12/9 cal row or ski
4th: Max goblet lunges (54/35 or 35/20)
5th: Rest
*Score is total # goblet lunges
Accessory:
3x 8-10 single leg bent over row/side, moderate weight https://youtu.be/GI0ZbBowzTs
Saturday, October 22
Warm-up: 5-4-3-2-1 pvc pass throughs + OHS w/ pvc + muscle snatch (empty barbell) + kip swings or :20 hollow hold
Strength: (12:00)
8:00 EMOM -
1 snatch (power or squat), building to WOD weight
WOD:
6 rounds for time -
100 meter sprint
3 bar muscle-ups, or 5-7 pull-ups or ring rows
1 power or squat snatch (135/95 or 95/65)
2:00 rest
Accessory:
Accumulate 1:00/side feet elevated weighted side plank, or traditional side plank https://youtu.be/FI_KAN7YlkM