Monday, October 24
Warm-up: 10-8-6-4-2 muscle clean + alt lunges + strict press (empty barbell) + alt scorpion stretch
Strength:
In 16:00, work to complete the following, building to a heavy set of 2 if possible (:60 rest between sets; :10 rest between singles) -
Curtis P complex (1 power clean + 1 lunge/leg + push press)
6-6-4-4-4-2-2-2
WOD:
7 rounds for time -
7 toes-to-bar, knees-to-elbow, or v-ups
7 thrusters (95/65 or 65/45)
7 bar-facing burpees or no push-up burpees
Accessory:
2x 8-10/side DB external rotation https://youtu.be/mbdDt0c9bZY
Tuesday, October 25
Warm-up: 3 rounds - 10 alt toe touch from plank + 10 pass throughs + 10 banded forward raises + 10 banded pull-aparts + :30 jump rope
Strength:
In 14:00, superset the following for 3 rounds (:90 rest between rounds) -
4-6 strict tempo pull-ups or 6-8 tempo ring rows (:03 eccentric and concentric)
12 push-ups (plate deficit if possible, 45/25) https://youtu.be/KadL9HpmWSg
24 barbell bicep curls (45/35)
WOD:
15:00 AMRAP -
15 DB floor press (2 @ 50/35 or 40/20) https://youtu.be/jjlekYs1cfQ
30 sit-ups
60 double unders or 120 singles
Accessory:
3x10 cable lat pull-downs
Wednesday, October 26
Warm-up: 5-4-3-2-1 back squat (empty barbell + build to WOD weight) + DB power cleans (start light + build) + squat w/ alt thoracic reach/side + step-ups/side
WOD:
For total time -
20-15-10-5
Back squats (135/95 or 95/65)
Bike cals
5:00 rest
20-15-10-5
DB power cleans (2 @ 50/35 or 40/20)
Box jump-overs or box step-overs
Accessory:
3x12-15 banded hamstring curls (rest :60 between sets) https://youtu.be/0obIdWj79BE
Thursday, October 27
Warm-up: 3 rounds - 10 wall ball cleans + 8 muscle snatch + 6 kips swings or :20 hollow hold + :30 alt quad stretch with reach https://youtu.be/H1XoWCLHjPo
Strength:
Every :90 for 4 rounds (12:00) -
1st: :45-:60 plank
2nd: 12-15 hip thrusts (95/65)
WOD (19:00) -
5:00 EMOM (0:00-5:00) -
:30 max bar muscle-ups, kipping pull-ups, jumping pull-ups, or ring rows
2:00 rest (5:00-7:00)
5:00 EMOM (7:00-12:00) -
:30 max power snatch (95/65 or 65/35)
2:00 rest (12:00-14:00)
5:00 EMOM (14:00-19:00) -
:45 max wall balls (20/14 or 14/10)
Accessory:
3-position banded shoulder stretch (:30 in each position) https://youtu.be/aCkcqXpYujI
Friday, October 28
Warm-up: 10-8-6-4-2 banded good mornings + alt reverse Samson + deadlift + bench press (start light + build to WOD weight); :20 HS hold or pike hold b/t rounds
Partner WOD:
For time (you go, I go) -
Synchro 400 m run, row, or ski
40 deadlifts (225/155 or 155/105 or 95/65)
Synchro 400 m run, row, or ski
40 bench press (155/105 or 135/95 or 95/65)
Synchro 400 m run, row, or ski
40 DB front rack lunges lunges (2 @ 50/35 or 40/20)
Synchro 400 m run, row, or ski
40 HSPU, or any challenging push-up variation
Synchro 400 m run, row, or ski
*Partners split reps evenly
Accessory:
3x 8-10 DB lat pull-overs https://youtu.be/ZRALP0hivEY
Saturday, October 29
Warm-up: 3 rounds - 8 bottoms up KB press/side (light) + 6 inch worms with push-up + 4 runners lunge with thoracic rotation/side + :30 figure-4 stretch/side
Strength:
In 12:00, work to complete 3 rounds of the following (:60 rest between rounds) -
8-10 alt KB halos, moderate weight https://youtu.be/wJcmanVh5EE
8-10 half kneeling KB woodchoppers/side https://youtu.be/P4UBIVYQYKY
8-10 1-arm KB strict press/side, moderate weight https://youtu.be/gJ-NpEFkCl
WOD:
For quality -
1-2-3-4-5-4-3-2-1
Wall walks
2-4-6-8-10-8-6-4-2
Goblet squat (70/54 or 54/35 or 35/20)
12-14-16-18-20-18-16-14-12
KB swings (70/54 or 54/35 or 35/20)
Accessory:
3x10 face pulls, challenging weight https://youtu.be/CruifQcSALU