Monday, October 10
Warm-up: 3 rounds - 10 alt thoracic rotation from squat hold + 8 alt groiners + 6 back squats (start w/ empty bar + slowly build) + :30 quad stretch/side
Strength:
10:00 EMOM -
1st: :30 v-ups
2nd: :30 Russian twists (30/20 or 20/14)
WOD:
For total load lifted (scale weight as needed) -
On a 20:00 clock
400 meter run
Max unbroken back squats (95/65)
400 meter run
Max unbroken back squats (135/95)
400 meter run
Max unbroken back squats (165/115)
400 meter run
Max unbroken back squats (175/125)
400 meter run
Max back squats (185/135) until the 20 minute mark (you may re-rack the bar to rest for this last set and then continue squatting)
Accessory:
1:00/side lateral hip banded distraction https://youtu.be/sM7YIkKWPl4
Tuesday, October 11
Warm-up: 10-8-6-4-2 plank-ups + ring rows + pass throughs + close grip DB floor press (2 @ light weight) https://youtu.be/x5STvCViQSE
Strength:
In 14:00, complete the following sequence, increasing in weight each round if possible (:60 rest between rounds) -
DB bench press
12-10-8-6-6-4-4
*Suggested starting weight - 2 @ 45/30 or 30/15
WOD:
2 rounds for time -
50 double unders or 100 singles
40 sit-ups, weighted if possible
30 push-ups, deficit if possible https://youtu.be/KadL9HpmWSg
20 burpees or no push-up burpees https://youtu.be/HfV1UBKzQTo
10 muscle-ups, pull-ups (C2B if possible) or challenging ring rows
2:00 rest
Accessory:
3x 15-20 banded tricep pulls (:30 rest between sets)
Wednesday, October 12
Warm-up: 5-4-3-2-1 muscle clean and press (empty barbell) + scorpion stretch/side + inch worms w/ push-up
Strength:
Every :90 for 4 rounds (12:00) -
1st: 3-5 clean and jerk, getting warm for WOD
2nd: 10-12 barbell hip thrusts (same weight as warm-up C&J weight for that round)
WOD:
On a 12:00 clock -
10 clean and jerk (135/95 or 95/65)
10 clean and jerk (155/105 or 105/75)
10 clean and jerk (175/125 or 125/85)
Max row or ski meters in remaining time
*Score is 1.) C&J time 2.) Total row or ski meters
Accessory:
3x12-15 lateral v-ups/side https://youtu.be/ikDIDDVeIlE
Thursday, October 13
Warm-up: 2 rounds - 10 banded good mornings + 10 WB cleans + 10 DB box step-ups (light) + :30 hands on box stretch + :30 elevated pigeon stretch/side
Strength:
Every :90 for 4 rounds (12:00) -
1st: 8-10 alt DB box step-ups (2 @ 50/35 or 40/20 or 20/10) https://youtu.be/qCW8V_rUpgM
2nd: 15-20 KB swings (70/54 or 54/35 or 35/25)
WOD (16:00)
7:00 clock (0:00-7:00) -
60/50 cal bike
Max wall balls (20/14 or 14/10)
2:00 rest
7:00 clock (9:00-16:00) -
75 wall balls (20/14 or 14/10)
Max bike cals
*Score is the sum of WB’s from A + bike cals from B
Accessory:
2x 10-12 supine hamstring curls on med ball https://youtu.be/EqJo6tPKEC8
Friday, October 14
Warm-up: 10-8-6-4-2 muscle snatch + alt airplanes https://youtu.be/YVdNU_UujBk + alt toe touch from plank
Partner WOD:
For time (you go, I go) -
1,000 meter row or ski
100 hang power snatch (95/65 or 65/35)
1,000 meter row or ski
100 DB deadlift (2 @ 50/35 or 40/20)
1,000 meter row or ski
100 HSPU, or any push-up variation
1,000 meter row or ski
*Partners split reps evenly
Accessory:
3x 8-10 incline Cuban press (:60 rest between sets) https://youtu.be/s5Whi_ooMdE
Saturday, October 15
Warm-up: 2 rounds - 10 pass throughs + 8 banded rows + 10 reverse Samson + 8 alt single leg-v-ups + 10 alt box step-ups + :20 HS hold or plank
WOD:
30:00 EMOM -
1st: 2-4 wall walks
2nd: 10-12 1-arm OH walking lunge (5-6/arm) or goblet lunge (50/35 or 40/20)
3rd: 12-15 toes-to-bar, knees-to-elbow, or v-ups
4th: 8-10 box jumps or step-ups
5th: Rest
Accessory:
5 Turkish get-ups/side or Turkish sit-ups/side