Monday, October 23
Warm-up: 5-4-3-2-1 power clean (start w/ empty barbell and build to 60% 1RM, or moderate weight) + :30 wrist rockers + :30 easy jump rope + :30 supine toes-to-rig
Strength: (14:00)
E2MOM x7 (start @ 60% 1RM and build or stay moderate for 3-5 reps/set) -
1 power clean
WOD:
4 rounds for time (:60 rest between rounds) -
10 toes-to-bar, knees-to-elbow, or v-ups
50 double under or 100 singles
10 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
DB bicep curls (2 @ moderate weight), :03 eccentric tempo
https://youtu.be/R8PoUkfweFs?si=vr9fTj4T38qQXh5S
Tuesday, October 24
Warm-up: 3 rounds - 10 banded forward raises + 8 banded pull-aparts + 6 push-up to pike + 4 DB bench (start light and build to Strength weight) + :30 pvc pass through
Strength:
In 14:00 complete 3 drop sets for 3 rounds (:90 rest between rounds) -
8 DB bench press
Set 1 = 65/45 or 50/35 or 40/25
Set 2 = 55/35 or 40/25 or 30/15
Set 3 = 45/25 or 30/15 or 20/10
*Complete all 24 reps with minimal rest, then rest :90 and repeat 2 more times
WOD:
2 rounds for max reps -
4:00 Max calorie row or ski
3:00 Max calorie bike
2:00 Max burpees or HRPU
1:00 Rest
Accessory:
Accumulate 1:00 banded YTW’s https://youtu.be/69sfvYgWK2Y?si=jcKw9_CwLW8G4PV8
Wednesday, October 25
Warm-up: 10-8-6-4-2 deadlift (start very light and slowly build to 65% 1RM) + kneeling hip opener stretch/side with KB + alt reverse Samson + bootstrappers
Strength:
Every :90 x8 (12:00) -
3 deadlift @ 65% 1RM, or moderate weight
WOD:
16:00 EMOM -
100-200 meter run
10-15 air squats
*Wear weighted vest if desired
Accessory:
Accumulate 1:00 cobra stretch + 1:00 child’s pose
Thursday, October 26
Warm-up: 2 rounds - 9 strict press (empty barbell) + 7 banded bird dog row/side + 5 inch worms w/ push-up + :30 prone tuck-ups + :30 banded lat pull-down
https://youtu.be/zHu29oaPdto?si=zrzofXay8V11nk1n
Strength:
In 12:00, complete 3 rounds (:90 rest between rounds) -
6-8/side 1-arm bird dog row from bench (50/35 or 40/20 or 20/10) https://youtu.be/J0gf07wx2ZU?si=2EwFHrpB-GbfGX-O
:30-:45 banded hollow hold https://youtu.be/eS_LdKq4PuY?si=0E-NYpqdz_QMjdmz
WOD:
Every :90 until you can no longer finish reps in designated timeframe -
8 push press (95/65 or 75/45 or 45/35)
1-2-3-4-5-6-7-x
Bar muscle-up, jumping BMU, C2B pull-ups, or other challenging pull variation
*Take barbell from ground
Accessory:
Accumulate 50-75 prone knees-to-elbow from TRX or mountain climbers w/ :03 pause @ knee
https://youtube.com/shorts/OmXY5JLRFWs?si=yf2a1EUtK4xx2Ojo
Friday, October 27
Warm-up: 2 rounds - 12 alt toe touch from plank + 10 alt thoracic reach from squat + 8 Cossack squats/side + 6 back squats (empty barbell) + :30 handstand hold or plank
Strength:
In 12:00, complete the following (start light and build to 70% 1RM) -
Back squats -
10-8-6-4-2
WOD:
4 rounds for quality reps @ steady pace (zone 2) -
30 challenging sit-ups (e.g., GHD, weighted, and/or banded)
20 challenging HSPU (e.g., strict and/or deficit), or any push-up variation
10 back squat (set 1 @ 70%, set 2 @ 75%, set 3 @ 80%, set 4 @ 85% 1RM)
*Reps do not need to be unbroken, rest as needed to keep quality high
Accessory:
3 rounds - 8-10 GHD hip extensions, directly followed by :30 Sorenson hold (rest :90)
Saturday, October 28
Warm-up: 10-8-6-4-2 hanging scap pulls + hang power clean + hang power snatch (start w/ empty barbell for both movements and build to WOD weight) + banded rows + pvc pass through
Partner WOD:
FOR TIME -
30 rounds
3 hang power clean (155/105 or 115/75 or 85/55)
3 pull-ups (or pull variation)
-3:00 rest-
20 rounds
3 hang power snatch (135/95 or 115/75 or 85/55)
3 chest-to-bar pull-ups (or pull variation)
-3:00 rest-
10 rounds
3 thrusters (125/85 or 85/55)
3 bar muscle-up, jumping bar muscle-up (or pull variation)
Accessory:
Accumulate 1:00/side banded lat stretch + 1:00/side banded pec stretch
https://youtu.be/BtZs1GgX8tc?si=HMd2R-tuuBxkIuPS
https://youtu.be/9VlueZ3G0e0?si=kHRKgHILX7WdQQ92