Monday, September 5
Happy Labor Day!
Warm-up: 10-8-6-4-2 front squat (empty barbell) + alt groiners + banded good mornings
Partner WOD:
2:00 AMRAP x16 (32:00) -
10/8 cal bike, row, or ski
Max front squats (95/65)
@ 32:00 partners complete 100 burpees (split reps evenly)
*Partners trade rounds every 2:00 (8 rounds each)
**Score is total # front squats + time to complete burpees
Tuesday, September 6
Warm-up: 5-4-3-2-1 strict press + scorpion stretch/side + inch-worms w/ push-up
WOD:
3:00 EMOM x3 (:60 rest every 3:00) -
8 strict press (0:00-12:00)
3:00 EMOM x3 (:60 rest every 3:00)
5 push press (12:00-24:00)
3:00 EMOM x3 (:60 rest every 3:00) -
3 push or split jerk (24:00-36:00)
*Build in weight over the 9 rounds, ending with a heavy set of 3 jerks if possible
Accessory:
3x4-6 swimmer’s hover https://youtu.be/4sRUwmB6vR8
Wednesday, September 7
Warm-up: In 10:00, build toward 70% 1RM back squat; between warm up lifts, get 4 alt reverse Samson
Strength:
In 15:00, complete the following, resting :90 between sets -
2-2-2-2-2-2
Back squat (starting @ 70% 1RM)
*Build to a heavy set of 2, or stay moderate and complete 3-5 reps every :90 x10
WOD:
For quality reps -
10-9-8-7-6-5-4-3-2-1
Back squat (155/105 or 105/75)
Strict pull-ups or ring rows (as horizontal as possible)
Accessory:
2x :30 Iso side plank march with reach/side https://youtu.be/jtvffkTrXBI
Thursday, September 8
Warm-up: 3 rounds - 10 alt toe touch from plank + 10 pass throughs + 10 plank-ups + 10 banded pull-aparts
Strength:
In 15:00, superset the following for 4 rounds (2:00 rest between rounds) -
Max HSPU, or any push-up variation (1 unbroken set)
Max DB bench press - 2 @ moderate weight (1 unbroken set)
WOD:
For time -
10-8-6-4-2
Wall walks
100-80-60-40-20
Double unders (double the # for singles)
Accessory:
Accumulate 2:00 hollow hold, weighted if possible
Friday, September 9
Warm-up: 2 rounds - 10 walking lunges + 10 muscle clean + :30 banded side steps + :30 pigeon stretch/side
Strength:
In 12:00, work to complete 4 rounds of the following (:60 rest b/t rounds) -
20 m walking DB suitcase lunge (2 @ 50/35 or 40/20)
1-3 power clean, building to WOD weight
WOD:
20:00 AMRAP -
200 m run
2 power clean (185/135 or 135/95 or 95/65)
2 muscle-ups or 4 pull-ups or 6 ring rows
Accessory:
3x8-10 barbell rollouts https://youtu.be/Q1rK2FlgyVM
Saturday, September 10
Warm-up: 5-4-3-2-1 dual DB snatch (light weight) + bootstrappers; :30 handstand hold or plank between sets
Strength:
In 15:00, work to complete 4 sets of the following -
15-20 goblet squats (70/54 or 54/35 or 35/20)
15-20 sit-ups, weighted if possible
WOD:
For time -
30-24-18
Dual DB snatch (2 @ 50/35 or 40/20) https://youtu.be/Wvnz_6VLB74
Toes-to-bar, knees-to-elbow, or v-ups
*Max distance HS walk or :30-:45 HS hold or plank after each round
Accessory:
Accumulate 1:00 box stretch + 1:00 hamstring stretch/side + 1:00 chest opening stretch