Monday, October 31
Warm-up: 10-8-6-4-2 - bench press (empty barbell) + banded forward raises + banded pull-aparts + push-up to pike
Strength:
In 16:00, build to a heavy set of 5 (:90 rest between sets) -
Bench press (start @ 50% 1RM, or light weight)
WOD:
In 14:00 -
Max bike cals
At 0:00, 3 toes-to-bar, knees-to-elbow, or v-ups
At 2:00, 6 toes-to-bar, knees-to-elbow, or v-ups
At 4:00, 9 toes-to-bar, knees-to-elbow, or v-ups
At 6:00, 12 toes-to-bar, knees-to-elbow, or v-ups
*Continue to add 3 reps every 2:00 (last set will be 21 reps @ 12:00)
Accessory:
3x 8-10 dips
Tuesday, November 1
Warm-up: 5-4-3-2-1 inch worms w/ push-up + banded good mornings + deadlift (start light + build to moderately light weight); :30 jump rope after each round
Strength:
In 18:00, build to a heavy set of 3 (:90 rest between sets) -
Deadlift (start @ 50% 1RM, or light weight)
WOD: (10:00)
4 rounds (:90 on/:60 off) -
80-60-40-20
Double unders (double reps for singles)
Max wall walks
*Score is total # wall walks
Accessory:
3x 10-12 banded hamstring curls
Wednesday, November 2
Warm-up: 2 rounds - 10 squat hold w/ alt thoracic reach + 8 tempo ring rows + 6 alt groiners + :30 glute bridge hold + :30 hip mobility/side https://youtu.be/dnnGVqTb7-A
WOD:
Every 5:00 for 5 rounds (25:00) -
Round 1
15 back squats (95/65 or 65/35)
15/12 cal row or ski
15 back squats (95/65 or 65/35)
Round 2
12 back squats (135/95 or 95/65)
15/12 cal row or ski
12 back squats (135/95 or 95/65)
Round 3
9 back squats (175/125 or 125/85)
15/12 cal row or ski
9 back squats (175/125 or 125/85)
Round 4
6 back squats (225/155 or 135/95)
15/12 cal row or ski
6 back squats (225/155 or 135/95)
Round 5
3 back squats (265/175 or 155/105)
15/12 cal row or ski
3 back squats (265/175 or 155/105)
@ 25:00 on the clock - complete 60 cal row for time
Accessory:
Accumulate 1:00 figure-4 stretch/side + 1:00 hamstring stretch/side
Thursday, November 4
Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and build to WOD weight) + scorpion stretch/side; :30 hands-on-box stretch between rounds
Strength:
In 12:00, superset the following for 3-4 rounds (:90 rest between rounds) -
8-10 DB fly’s (2 @ moderate weight)
10-12 DB lat pull-over (50/35 or 35/20)
12-15 front raises with a plate (25/15 or 15/10)
WOD:
E3MOM x6 (18:00) -
200 m run
4 bar muscle-ups, or 6-8 pull-ups (C2B if possible) or ring rows
Max bench press (135/95 or 95/65)
(There is no built-in rest, so use the run as your rest, but don’t go too slow :))
*Score is total # bench press reps
Accessory:
Accumulate 1:00 side plank/side, weighted if possible https://youtu.be/s78mIZksT1U
Friday, November 5
Warm-up: 2 rounds - 10 muscle cleans + 10 front squats (empty barbell) + 10 alt reverse Samson + 10 alt Cossack squats
Strength:
In 14:00, complete the following barbell sequence, building to a moderately heavy set of 2 if possible (:10 rest between singles; :90 rest between rounds) -
10-8-6-4-2
Squat clean or power clean (athlete’s choice)
WOD:
For time -
50 hang clean and jerk (95/65 or 65/35)
50 bar-facing burpees or hand-release push-ups
50 hang squat clean (95/65 or 65/35)
Accessory:
Accumulate 50-75 sit-ups, weighted if possible
Saturday, November 5
Warm-up: 3 rounds - 10 plank-ups + 8 muscle snatch + 6 alt groiners + :30 warm up for gymnastics skill of choice + :30 chest-opening stretch
Strength:
Every :90 for 5 rounds (15:00) -
1st: 3-5 power or squat snatch (athlete’s choice), building to a slightly heavier weight than you plan to lift for WOD
2nd: :60 work - gymnastics skill of choice
WOD:
For quality reps -
10-9-8-7-6-5-4-3-2-1
Power or squat snatch (95/65 or 65/35)
*Max distance HS walk, :20 HS hold, or :30 challenging plank after each round
Accessory:
3x 15-20 banded rows, :60 rest between sets https://youtu.be/j7ABJGauUEk