Monday, October 16
Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch (empty barbell for all movements) + DB Sott’s press (very light weight) + :30 banded YTW
Strength:
Every :90 x5 (15:00) -
3 power snatch, building to WOD weight
6-8 DB Sott’s press (2 @ moderate weight) or banded Sott’s press https://youtu.be/rYPnNOPT9Cg?si=9ccbOjjZsHJZvwmk https://youtu.be/UYVdsIv4kwg?si=uJ9je0WJR18Qed8I
WOD:
For time -
500 meter row or ski
30 power snatch (135/95 or 95/65 or 65/45)
500 meter row or ski
Accessory:
Accumulate 10 prone swimmers + 20 prone T raises (:03 pause @ top)
https://youtu.be/M8a1cgnhyqk?si=kzMG0W2ZqRdrxaZX
https://youtu.be/3GJoiYUYwr0?si=rk_OcAEtccYBDiR_
Tuesday, October 17
Warm-up: 3 rounds - 10 alt reverse Samson + :30 HS hold, pike hold, or plank + 5 inch worms w/ push-up + :30 easy jump rope + 6 alt dual KB front rack lunge (light)
Strength:
15:00 EMOM -
:30 max distance HS walk, alt HS shoulder taps against wall or from box, HS marches against wall or from box, or alt shoulder taps from plank https://youtu.be/TnWA8pCmywo?si=EBTRMDOm6jM5zOk- https://youtu.be/y1sxGjiUHqc?si=j9TOoVrUGIfCNoxT
10-12 alt KB front rack lunge (2 @ 54/35 or 35/20 or 20/10) https://youtu.be/52m3qmjBUmU?si=cA_VWSkKC5C00Sfd
Rest
WOD:
12:00 EMOM (scale reps as needed to maintain EMOM sequence) -
10 toes-to-bar, knees-to-elbow, or v-ups
50 double under or 100 singles
Accessory:
Accumulate 100 alt supine heel reaches
https://youtu.be/2CvMvcfhiTo?si=vrQ_1eEWTLhLErLV
Wednesday, October 18
Warm-up: 3 rounds - 10 banded good mornings + 8 tempo ring rows + 6 Cossack squat/side + :30 figure-4 stretch/side
Strength:
9:00 EMOM -
3 deadlift, warming up to WOD weight
WOD:
For quality reps @ steady pace -
10-9-8-7-6-5-4-3-2-1
Deadlift (275/185 or 175/125 or 115/75)
Strict pull-ups
Accessory:
Accumulate :90 Cobra pose + :90 child’s pose
https://youtu.be/4xPXuE0z19Y?si=0U_gveOnRuKlzpDV
Thursday, October 19
Warm-up: 2 rounds -10 dips from box or bench + 10 alt pistol squat to bench + 10 alt box step-up + :30 alt quad stretch + :30 easy bike
Strength:
In 15:00 complete 4 rounds (:90 rest between rounds) -
10-12 alt pistol squats
Max unbroken ring dips or dips from handles (use a band if necessary)
WOD:
For time -
75 wall balls (20/14 or 14/10)
50 bike cals
25 box jump over or step-over (24/20 in)
Accessory:
Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch
Friday, October 20
Warm-up: 2 rounds - 10 alt thoracic reach from low squat + 5 muscle clean + 5 front squats + 5 strict press (empty barbell) + 5 push-up to pike + 5 scorpion stretch/side
Strength:
In 12:00, complete the following sequence, unbroken if possible; start light and build to a moderately heavy single (:90 rest between sets) -
5-4-3-2-1
Clusters (power clean + thruster) https://youtu.be/8XnmnkF9R2Q?si=xtdb59rAw6d-Y4rc
WOD: (18:00)
2 rounds for max reps (:60 work/:30 rest) -
Hang power clean (95/65 or 65/45)
Front squat (95/65 or 65/45)
Push press (95/65 or 65/45)
Bar-facing burpees
Hand release push-ups
Sit-ups
Accessory:
3-way banded shoulder stretch (:30/position) + 1:00 thoracic extension on wall https://youtube.com/shorts/3kd40d5m1WE?si=rgCWELF0orahe6Aq
Saturday, October 21
Warm-up: 3 rounds - 5 bench press (start w/ empty barbell and build) + :30 chest opening stretch + 5 kip swings or :20 hollow hold + 10 banded pull-aparts + 10 banded forward raises
Strength:
E2MOM x8 (16:00) -
3 bench press (build to a heavy set of 3, or stay moderate for 5 reps/set)
WOD:
20:00 AMRAP -
400 meter run
Max unbroken BMU, jumping BMU, C2B pull-ups, or other challenging pull movement
*Score is total reps of pull movement
Accessory:
Accumulate 75-100 hollow rocks