Monday, October 3
Warm-up: 3 rounds - 3 bear complex (empty barbell) https://youtu.be/1jUoJ5oueE4 + 5 bootstrappers + 7 push-up to pike + 9 sit-ups
Strength:
In 12:00, complete the following sequence, building to a moderately heavy single (:10 rest between singles; :90 rest between sets) -
Bear complex
5-4-3-2-1
WOD:
E4MOM for 4 rounds (16:00) -
6-8 clean and jerk (135/95 or 95/65)
6-8 front squats (135/95 or 95/65)
6-8 toes-to-bar, knees-to-elbow, or v-ups
6-8 HSPU, or any push-up variation
Accessory:
Accumulate 1:00/side - lateral hip banded distraction https://youtu.be/sM7YIkKWPl4
Tuesday, October 4
Warm-up: 10-8-6-4-2 alt toe touch from plank +air squats + pass throughs + bench press (empty barbell)
Strength:
Every :90 for 5 rounds (15:00) -
1st: 12-14 alt DB front rack lunges (2 @ 50/35 or 40/20)
2nd: 3-5 bench press, warming up to WOD weight
WOD:
For quality reps -
75 bench press (135/95 or 95/65)
*Every time you break, complete 30 double unders or 60 singles
Accessory:
Accumulate 1:00 prone shoulder stretch/side https://youtu.be/2ZGgqR_kUck
Wednesday, October 5
Warm-up: 3 rounds - 10 banded good mornings + 8 alt scorpion stretch + 6 tempo ring rows https://youtu.be/wQD91R3YeCc + :30 glute bridge hold
Strength:
15:00 EMOM -
1st: :30-:45 plank-up + push-up https://youtu.be/nToxCj-QA7E
2nd: 3-5 deadlift (building to starting WOD weight)
3rd: Rest
WOD:
16:00 AMRAP -
200 meter run
10 deadlifts*
*Start at 135/95 and build by 5-10 # each round if possible
**Score is total # of rounds + final deadlift weight
Accessory:
Accumulate 1:00 banded hamstring stretch/side https://youtu.be/8rGskUXQZU0
Thursday, October 6
Warm-up: 5-4-3-2-1 inch worms w/ push-up + WB cleans + runner lunge w/thoracic rotation/side https://youtu.be/BxLkf1V0M94
Strength:
In 15:00, work to complete 4 rounds of the following (:90 rest b/t rounds) -
5-10 strict pull-ups (weighted if possible) or challenging ring rows
20 m HS walk, :20-:30 HS hold or pike hold, or :30-:45 weighted plank
WOD:
10:00 AMRAP -
8/6 bike cals
3 wall balls (20/14 or 14/10)
*Add 3 WB’s each round (score is total WB reps)
Accessory:
2x 12-15 DB forward raises + lateral raises + reverse flys (2 @ 20/10)
Friday, October 7
Warm-up: 3 rounds - Burgener snatch warm-up https://youtu.be/mWffzvDGeg4 + 10 banded pull-aparts + 10 alt deep squat thoracic rotation https://youtu.be/CLoPcU9-JCk
Strength (12:00):
Every :90 for 8 rounds (light to moderate weight) -
Snatch pull + snatch + hang snatch + snatch balance + overhead squat
WOD:
For time -
50 cal row or ski
50 overhead squats (95/65 or 65/35)
50 sit-ups
Accessory:
Accumulate 150-200 mountain climbers
Saturday, October 8
Warm-up: 3 rounds - 8 banded bicep curls https://youtu.be/MkPz57rN2nw + :30 banded side steps + 8 alt single leg v-ups + 4 kip swings or :20 Superman hold w/pvc
Strength:
In 12:00, superset the following for 3 rounds (:60 between rounds) -
:30 hollow rocks, weighted if possible https://youtu.be/WUozA5PFxGg
:30 side plank w/ banded row/side https://youtu.be/K1GWnZ-RDPw
WOD:
E3MOM for 6 rounds (18:00) -
50 double under or 100 singles
6 DB hang power cleans (2 @ 50/35 or 40/20)
3-5 bar muscle-ups, or 5-7 pull-ups (C2B if possible) or challenging ring rows
Accessory:
3x 40 meter sled push (:60 rest between sets)