Monday, October 30
Warm-up: 5-4-3-2-1 inch worms w/ push-up + bench press (start w/ empty barbell and build to 80% 1RM) + :30 KBS, light weight + :30 HS hold or plank
Strength:
In 14:00, complete 3 rounds @ 80% 1RM or moderately heavy weight -
4x 3.3 bench press (:20 rest between triples, :90 rest between rounds)
WOD:
3 rounds for time -
25 KB swings (70/54 or 54/35 or 35/20)
25 handstand push-ups, or any push-up variation
Accessory:
Accumulate 50/side - KB weighted side bends
Tuesday, October 31
Warm-up: 3 rounds - 9 banded good morning + 7 clean pulls + 5 clean high pulls + 3 muscle cleans (start w/ empty barbell) + :30 wrist rockers + :30 easy jump rope
Strength: (10:00)
E2MOM x5 (start light and build to a heavy set of 3, or stay moderate and focus on mechanics) -
3 hang power clean
WOD:
12:00 EMOM for total hang power cleans -
30-50 double under or 60-100 singles
Max hang power cleans @ 80% of last Strength set (reps do not need to be unbroken)
Rest
Accessory:
3x 8-10 dips from rings, dip handles, or bench
Wednesday, November 1
Warm-up: 10-8-6-4-2 alt back rack lunge (start w/ empty barbell & build to Strength weight) + alt Cossack squat + runners lunge w/ thoracic reach/side
Strength:
Every :90 x4 (12:00) -
10-12 alt back rack lunge (155/105 or 115/75 or 55/35)
12-15 v-ups, weighted if possible
WOD:
For time -
1,000 meter row or ski
50 wall balls (20/14 or 14/10)
-2:00 rest-
50 wall balls (20/14 or 14/10)
1,000 meter row or ski
Accessory:
Accumulate 1:00 banded hip flexor stretch + 1:00 banded hamstring stretch
Thursday, November 2
Warm-up: 3 rounds - 5 snatch pull + 5 snatch high pull + 5 muscle snatch + 5 OHS (all done w/ empty barbell or pvc) + :30 chest opening stretch + :30 easy bike
Strength: (12:00)
Every :90 x8 (start light and build to a heavy complex or stay moderate and work on mechanics) -
1 snatch + 1 hang snatch + 1 overhead squat
WOD:
18:00 bike @ steady pace (60/50 or 50/40 or 40/30 RPM)
*E2MOM starting @ 2:00 - :10 sprint (8 sprints total)
Accessory:
Accumulate 30-50/side banded single leg RDL
https://youtu.be/JJx_4M9BNg4?si=391v75eAfh5qlXUi
Friday, November 3
Warm-up: 5-4-3-2-1 deadlift (start w/ empty barbell and build to 50% 1RM) + kneeling KB hip opener stretch/side + scorpion stretch/side + hanging scap pulls
Strength: (20:00)
E2MOM x10, complete the following (start @ 50% 1RM and build to heavy single, or stay moderate to work on mechanics) -
Deadlift
10-9-8-7-6-5-4-3-2-1
WOD:
2 rounds for quality reps (2:00 rest between rounds) -
2-4 muscle-ups or 6-10 pull-ups or ring rows
:20 rest
2-4 muscle-ups or 6-10 pull-ups or ring rows
:20 rest
2-4 muscle-ups or 6-10 pull-ups or ring rows
:20 rest
2-4 muscle-ups or 6-10 pull-ups or ring rows
*Pick a rep scheme where you can maintain high quality reps under fatigue
Accessory:
Accumulate 3x 8-10 DB lat pull-over (:60 rest)
https://youtu.be/FK4rHfWKEac?si=FCGWlLgx3x5ewPXe
Saturday, November 4
Warm-up: 3 rounds - 6 banded YTW + 8 strict press w/ empty barbell + 10 alt box step-ups + :30 handstand hold or plank
Strength:
15:00 EMOM -
:30 max distance handstand walk or handstand walk progression
5-4-3-2-1 push jerk or split jerk (start light and build to WOD weight)
Rest
WOD:
For time -
21-15-9
Box jumps or step-ups (24/20 in)
12-9-6
Push jerk or split jerk (185/125 or 155/105 or 115/75)
*Take barbell from rack
Accessory:
3x 6-8 strict toes-to-bar or strict hanging knee raises