Monday, September 19
Warm-up: 2 rounds - 10 muscle snatch + 10 pass throughs + 10 air squats + :30 hamstring rockers/side https://youtu.be/pBKizboIxjU
Strength:
Every :60 for 10:00 (start light and build to moderate weight) -
1 power or squat snatch
WOD:
For time (16:00 cap) -
100 goblet squats (50/35 or 40/20)
80 alt DB snatch (50/35 or 40/20)
60 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 1:00 star plank or side plank/side, weighted if possible
Tuesday, September 20
Warm-up: 2 rounds - 10 banded good mornings + 8 banded pull-aparts + 6 push-up to pike + 4 deadlift (light weight) + :30 runners lunge/side
Strength:
In 10:00, work to complete the following for 3x max reps (:90 rest between sets) -
HSPU, or any push-up variation, deficit if possible
WOD:
E3MOM x3 (9:00) -
400 meter run
12-15 deadlift (135/95 or 95/65)
2:00 rest
E3MOM x3 (9:00) -
24/20 cal row or ski
12-15 DB bench press (2 @ 50/35 or 40/20)
Accessory:
3x 8-10 dips (:60 rest between sets)
Wednesday, September 21
Warm-up: 5-4-3-2-1 jerk balance (start w/ empty barbell and slowly build) https://youtu.be/DozGeG1SR0k + ring rows + scorpion stretch/side
Strength:
Every :60 for 10:00 - start @ 60% 1RM (or moderately light weight) and build to a heavy single if possible -
1 jerk (push or split)
WOD:
12:00 AMRAP -
3 muscle-ups, pull-ups (C2B if possible), or challenging ring rows
6 DB hang power cleans (2 @ 50/35 or 40/20)
9 burpees over DB’s
Accessory:
Accumulate 100-200 alt shoulder taps from plank position
Thursday, September 22
Warm-up: 3 rounds - 10 alt step-ups + 8 alt groiners + 6 front squats (empty barbell) + 4 inch worms
Strength:
Every :90 for 4 rounds (12:00) -
1st: 6-8 barbell front rack step-ups/leg (24/20, 95/65 or 65/35) https://youtu.be/X0m3G2FNxp0
2nd: 4-6 bottom up front squat (95/65 or 65/35) https://youtu.be/lC4gXdyteg0
WOD:
For time -
21-15-9
Front squats (95/65 or 65/35)
Bike cals
Accessory:
3x 6-8 single leg deadlift/side
Friday, September 23
Warm-up: 2 rounds - 10 alt toe touch from plank + 10 alt v-ups + 10 strict press + 10 banded forward raises + :30 alt quad stretch
Partner WOD:
For time, you go, I go -
400 m run (together)
100 HSPU, or any challenging push-up variation
100 WB sit-ups (20/14 or 14/10)
100 push press (95/65 or 65/35)
400 m run (together)
*Partners split reps evenly
Accessory:
Accumulate 50 banded tricep extensions
Saturday, September 24
Warm-up: 10-8-6-4-2 muscle clean (empty barbell) + alt reverse Samson + wrist rockers + walking lunges
Strength (20:00) -
In 20:00, work to complete the following sequence, building to a challenging single if possible (:60 rest between sets) -
Power clean
10-9-8-7-6-5-4-3-2-1
WOD:
For time (10:00 cap) -
100 DB walking lunges (2 @ 50/35 or 40/20)
*E2MOM - 30 double under or 60 singles
Accessory:
Accumulate 1:00 hamstring stretch/slide + 1:00 straddle stretch