Monday, September 26
Warm-up: 10-8-6-4-2 banded forward raises + banded pull-aparts + banded bent-over rows + muscle clean and press (empty barbell)
Strength:
15:00 EMOM -
1st: 2-4 clean and jerk (push or split), warming up to WOD weight
2nd: :60 gymnastics skill of choice (e.g, pull-ups, HS work, core exercises)
3rd: Rest
WOD:
For time -
45 wall balls (20/14 or 14/10)
30 toes-to-bar, knees-to-elbow, or v-ups
15 clean and jerk (195/135 or 135/95 or 95/65)
Accessory:
3x:30 v-up complex (:60 rest between sets)
Tuesday, September 27
Warm-up: 3 rounds - 10 alt groiners + 10 banded good mornings + 10 air squats + :30 plank march
Strength:
In 12:00, complete the following sequence, building to WOD weight (:60 rest between sets) -
Back squat
5-4-3-2-1
WOD:
18:00 EMOM -
1st: 6 back squats (225/155 or 155/105 or 95/65)
2nd: 8 box jump overs or step-overs
3rd: 10-12 sit-ups, weighted if possible
4th: Rest
Accessory:
Accumulate 30 banded hamstring curls
Wednesday, September 28
Warm-up: In 10:00, warm up to 80% 1RM bench press (3-5 reps); between warm-up sets, get 5 pass throughs + 5 push-up to pike
Strength:
Every :90 for 5 rounds (15:00) -
5 bench press @ 80% 1RM, or moderately heavy weight
WOD:
Every 2:00 -
250 m row or ski
Max Devil press or DB snatch (2 @ 50/35 or 40/20)
*WOD ends once you hit 50 Devil press or dual DB snatch
Accessory:
1:00/side - banded shoulder stretch
Thursday, September 29
Warm-up: 3 rounds - 10 alt toe touch from plank + 8 ring rows + 6 alt scorpion stretch + 4 muscle cleans
Strength:
In 10:00, work to complete 3-4 sets for quality (:90 rest between sets) -
Max kipping pull-ups or ring rows
WOD:
2 rounds for total reps (18:00) -
2:00 max KB swings (54/35 or 35/20)
2:00 max bike cals
2:00 max hang power cleans (95/65 or 65/35)
2:00 rest
Accessory:
Accumulate 30-45 barbell hip thrusts (95/65)
Friday, September 30
Warm-up: 2 rounds - 10 alt reverse Samson + :30 chest opening stretch + 10 alt plank-ups + :30 hands on box stretch
Strength:
Every :90 for 5 rounds (15:00) -
1st: 6 DB Bulgarian split stance squats/side (2 @ 50/35 or 40/20) https://youtu.be/G0Mo2LF8uLU
2nd: :30-:45 plank, weighted if possible
WOD:
For time -
50 HSPU, or any push-up variation
100 double unders or 200 singles
50 DB squats (2 @ 50/35 or 40/20)
Accessory:
3x8-10 dips
Saturday, October 1
Warm-up: 5-4-3-2-1 muscle snatch + OHS (empty barbell or pvc) + pistol squat to bench/side + inch worms with push-up
Strength (12:00):
Every :90 for 8 rounds @ moderate weight -
1 power snatch + 2 hang power snatch + 3 overhead squat
WOD:
12:00 AMRAP (2:00 on/1:00 off x4) -
3 burpees
2 alt pistol squats
1 bar muscle-up, 3 strict pull-ups, or 5 challenging ring rows
*Pick up where you left off each round; score is total # of rounds
Accessory:
Accumulate 1:00/side prayer stretch https://youtu.be/3qlQkqGqyp8