Monday, October 2
Warm-up: 3 rounds - 12 pvc pass throughs +10 bootstrappers + 8 tempo ring rows + 6 push-up to pike + :30 easy jump rope
WOD:
35:00 EMOM -
100 meter sprint
1 round Cindy (5 pull-ups + 10 push-ups + 15 air squats)
40 double under or 80 singles
1 round Cindy (5 pull-ups + 10 push-ups + 15 air squats)
Rest
*If having trouble finishing reps in timeframe, turn WOD into 35:00 AMRAP w/ :60 rest after each round
Accessory:
3x 8-10 DB seal row (2 @ moderate weight) https://youtu.be/qzYIXgDS7uE?si=g8uALCvgNLlgb8RC
Tuesday, October 3
Warm-up: 5-4-3-2-1 push press + push jerk + split jerk (start w/ empty barbell from rack and build to Strength weight) + banded good morning + deadlift (build to WOD weight) + scorpion stretch/side (athlete will use 2 separate barbells)
Strength:
10:00 EMOM (155/105 or 125/85 or 95/65) -
1 push press + 1 push jerk + 1 split jerk (from rack)
*Weight should be moderate - goal is to work on perfecting form for each movement
WOD: (11:00)
For total bike calories -
2:00 AMRAP - 25 deadlifts (155/105 or 125/85 or 95/65) + max bike cals
-1:00 rest-
2:00 AMRAP - 20 deadlifts (175/115 or 155/105 or 125/85) + max bike cals
-1:00 rest-
2:00 AMRAP - 15 deadlifts (195/135 or 175/115 or 135/95) + max bike cals
-1:00 rest-
2:00 AMRAP - 10 deadlifts (225/155 or 195/135 or 155/105) + max bike cals
*Scale all deadlift reps to sumo KB deadlifts if needed
Accessory:
Accumulate 2:00 cobra stretch https://youtu.be/JDcdhTuycOI?si=daEa69BtlUEVOdJt
Accumulate 1:00/side banded supine hamstring stretch https://youtu.be/8rGskUXQZU0?si=w7xv0pr6KpBNjrPb
Wednesday, October 4
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 65% 1RM or moderate weight) + banded pull-apart + plank-up
Strength:
18:00` EMOM -
3 bench press (start @ 65% 1RM and build to heavy set of 3 if possible)
10-12 banded flys https://youtu.be/egjWCIUqsXk?si=LPSWnUmielNeiru-
Rest
WOD:
10:00 AMRAP -
Max weighted or GHD sit-ups
*Every 2:00 starting @ 2:00 - 200 meter row or ski
Accessory:
3x 12-15/side banded rotation from lunge stance https://youtube.com/shorts/PHTgxwDmDl0?si=j_MbP37O4jQlNo48
Thursday, October 5
Warm-up: 5-4-3-2-1 power clean (start w/ empty barbell and build to 55% 1RM) + Cossack squat/side + kip swing or :30 hollow hold + :30 banded lat pull-down
Strength:
E2MOM x5 (10:00), complete the following power clean complex -
3 high hang power clean + 3 low hang power clean + 3 power clean from ground
*Start @ 55% 1RM PC + build each round to a moderately heavy complex if possible
WOD:
For time -
9 BMU, jumping BMU, C2B pull-up, or other challenging pull movement
15 power clean (135/95 or 95/65 or 65/45)
21 bar-facing burpees
15 power clean (135/95 or 95/65 or 65/45)
9 BMU, jumping BMU, C2B pull-up, other challenging pull movement
Accessory:
Tabata bicep curls (empty barbell - 45/35 35/15)
Friday, October 6
Warm-up: 3 rounds - 10 supine toes-to-rig + 8 thoracic reach from runners lunge/side + 6 front squat + 4 back squat (start w/ empty barbell and slowly build) + :30 alt quad stretch
Strength:
12:00 EMOM -
3-5 front squat or Zercher squat, building to WOD weight
:30-:45 toes-to-bar, knees-to-elbow, or v-ups
WOD:
For quality reps @ steady pace (:90 rest between sets) -
12-10-8-6-4
Front squat or Zercher squat (start @ 55% 1RM and slowly build)
https://youtu.be/nwx6Ip7hd3I?si=_l6Mj0PLJG6VV78w
-3:00 rest-
10-8-6-4-2
Back squat (start @ final front squat weight and build if possible)
Accessory:
Accumulate 60-100 seated banded hamstring curls
https://youtube.com/shorts/zBwbXWOaVuI?si=RvAR8Qyxy7oFpfxR
Saturday, October 7
Warm-up: 3 rounds - 10 alt box step-ups + 8 KB hip opener stretch/side + 6 inch worms w/ push-up + 4 DB OH walking lunge/side (start light and build)
Strength:
In 15:00, superset the following x4 (:90 rest between rounds) -
20 1-arm DB overhead walking lunge, 10/side (50/35 or 40/20 or 20/10)
15-20 banded v-up w/ pvc https://youtu.be/uj86qnhZaVM?si=x1kK_uzf08gdI3IG
WOD:
EMOM until you reach 100 push-ups (scale to 70) -
8-10 box jump over or step-over (30/24 in or 24/20 in)
Max HSPU, challenging push-up variation, or seated DB overhead press @ moderate weight
Rest
Accessory:
3x 8-10 KB row from Sorenson hold (:60 rest between rounds) https://youtu.be/Q9densladMg?si=mCGFNV3atrYM3FXB