Monday, September 12
Warm-up: 3 rounds - 10 air squats + 5 wall ball cleans + 10 banded pvc v-ups https://youtu.be/uj86qnhZaVM + 5 inch worms w/push-up
Strength:
In 14:00, work to a heavy Enderton squat complex (:90 rest between lifts), or stay moderate and complete 1-2 reps every minute -
1 front squat, :03 pause @ bottom + 1 ¼ front squat + 1 front squat
WOD:
E3MOM for 18:00 (6 rounds) -
16 alt hang DB snatch (50/35 or 40/20)
14 wall balls (20/14 or 14/10)
12 toes-to-bar, knees-to-elbow, or v-ups
*Adjust reps as needed to assure some rest each round
Accessory:
3x12-15 supine hamstring curls with wall ball https://youtu.be/EqJo6tPKEC8
Tuesday, September 13
Warm-up: 10-8-6-4-2 muscle clean + wrist rockers https://youtu.be/W8VWYbQylrc + alt scorpion stretch
Strength:
In 15:00, build to a heavy power clean complex (:90 rest between lifts), or stay moderate and complete 1 complex every minute -
1 power clean + 1 hang power clean (above knee) + 1 hang power clean (at hips)
WOD:
15:00 EMOM (5 rounds) -
1st: Max DB hang power cleans (2 @ 50/35 or 40/20)
2nd: Max bike cals
3rd: Rest
*Score is total # of reps (bike cals + PC’s)
Accessory:
3x6-8/side bird dog rows https://youtu.be/ccgAJsgB_P4
Wednesday, September 14
Warm-up: 2 rounds - 10 pvc pass throughs + 10 banded pull-aparts + 10 banded forward raises + 10 push-up to pike
Strength:
In 15:00, work to complete the following sequence, building to a moderately heavy set (:90 rest between sets) -
Bench press
9-7-5-3-3-3
WOD:
For time -
Buy-in: 1,000 meter row or ski
30-20-10
Burpees over rower or KB
HSPU (or any push-up variation)
KB swings (70/54 or 54/35 or 35/20)
Accessory:
Accumulate 60-75 tuck-ups on rower https://youtu.be/qMBbUKZMD_o
Thursday, September 15
Warm-up: 5-4-3-2-1 kip swings (or :10 hollow hold) + lunges/side + ring rows + single leg v-ups/side
Strength:
In 12:00, work to complete 3 rounds of the following, finishing each movement as fast as possible (:60 rest between rounds) -
25 med ball throw sit-ups https://youtu.be/gbf71HXl-aU
25 butterfly sit-ups
:60 plank
WOD (20:00):
3:00 AMRAP x5 (:60 rest between AMRAPs) -
24 double under or 48 singles
12 goblet lunges (70/54 or 54/35 or 35/20)
Max bar muscle-ups, pull-up, or ring rows
*Score is total # of muscle-ups, pull-ups, or ring rows
Accessory:
Tabata Russian twists
Friday, September 16
Warm-up: 3 rounds - 5 back squat (start w/ empty barbell) + 10 banded good mornings + 10 banded bent-over rows + :30 chest opening stretch
Strength:
12:00 EMOM -
1st: 3-5 back squats, building to WOD weight
2nd: 8-10 alt renegade rows (2 @ 50/35 or 40/20)
3rd: Rest
WOD:
3 rounds for time -
10 back squats (225/155 or 155/105 or 95/65)
20 box jump-overs or step-overs
400 meter run
Accessory:
3x10 GHD hip extensions, weighted if possible
Saturday, September 17
Warm-up: 3 rounds - 10 alt groiners + 5 muscle snatch (empty barbell) + 10 reverse Samson + 5 strict press (empty barbell) + :30 pigoen stretch/side
Strength:
In 14:00, work to complete the following for 4 rounds (:90 rest between rounds) -
10-12 hip banded DB deadlifts https://youtu.be/7hL27qgd6Dg
:60 handstand work or challenging plank
WOD:
20:00 EMOM -
1st: 8-10 hang power snatch (95/65 or 65/35)
2nd: 30 double under or 60 singles
3rd: 8-10 push press (95/65 or 65/35)
4th: 30 double under or 60 singles
Accessory:
3x6-8 single leg deadlift/side - moderate weight