Monday, October 9
Warm-up: 3 rounds - 10 pvc pass through + 8 bootstrappers + 6 push-up to pike + 4 hanging scap pulls + 2 bear complex (start w/ empty barbell and slowly build)
Strength:
10:00 EMOM (start light and build every 2 rounds if possible) -
1 Bear complex (1 PC + 1 FS + 1 PP + 1 BS + 1 PP)
https://youtu.be/NvE63HqxFqQ?si=hbvgtAXzJnjvvs2p
WOD:
For time -
50 cal bike
40 air squats
30 cal bike
20 bar muscle-up, jumping bar muscle-up, or challenging pull-up
10 cal bike
Accessory:
80 meter sled push (2x down and back)
Tuesday, October 10
Warm-up: 5-4-3-2-1 - KB hip opener stretch/side + OHS (start w/ empty barbell and slowly build) or banded OHS + banded YTI + :30 easy jump rope https://youtu.be/FCxwhniYxqA?si=Bpa22GKkU0PWNdGT
Strength: (12:00)
Every :90 x8 (build in weight if possible) -
3 overhead squat (start @ 135/95 or 115/75 or 85/55) or 6 banded overhead squat
https://youtu.be/Qj6JjrRHDRo?si=C0FfRNIeYKc-vnwG
https://youtu.be/pn8mqlG0nkE?si=j6i_xH1onJV3zO6Q
*Tip: Unrack barbell behind the neck (snatch grip); Jerk barbell and begin OHS
WOD:
10:00 AMRAP -
10 alt DB snatch + 20 double under or 40 singles
20 alt DB snatch + 40 double under or 80 singles
30 alt DB snatch + 60 double under or 120 singles
40 alt DB snatch + 80 double under or 160 singles
*Continue adding 10 DB snatch + 20 DU or 40 singles each round
**DB snatch weight suggestion = 50/35 or 40/20 or 20/10
Accessory:
Accumulate 2:00 ring support hold or front support hold on box
https://youtu.be/KbR_lnfksAU?si=tlfZSaz3xbabXgJE
https://youtu.be/2NWALIHdolw?si=x87buhYwy4WAH7Z0
Wednesday, October 11
Warm-up: 3 rounds - :30 banded row + 8 plank-up + :30 easy row or ski + 8 thoracic rotation from runners lunge + :30 banded cat camel https://youtu.be/uI45iawksrk?si=VNM_ekJEAFKOmiZ8
Strength:
12:00 EMOM -
:40 sit-ups (weighted or GHD for extra challenge)
:40 core complex (1 plank-up + 1 push-up + 1 DB pull through) https://youtube.com/shorts/S2IlXF3x5BI?si=_-RcSACdC6qqvPLa
Rest
WOD:
5 rounds (work/rest 1:1) -
Max effort 500 meter row or ski
*Score is your slowest round
Accessory:
Accumulate 50-75 pike-ups or tuck-ups from rower
https://youtu.be/8p9TK--nihE?si=jzUZmVYzE24vJ9U4
https://youtu.be/LWn3Xe4KbDw?si=wRr8HhowqjRa5ne5
Thursday, October 12
Warm-up: 3 rounds - 12 banded lat pull-down from hollow + 10 alt single leg v-up + 8 banded pull-aparts + 6 scorpion stretch/side + :30 air squats + :30 alt quad stretch
WOD:
For time -
800 meter run
40 burpees
800 meter run
40 handstand push-ups or any push-up variation
800 meter run
40 toes-to-bar, knees-to-elbow, or v-ups
800 meter run
40 wall balls (20/14 or 14/10)
Accessory:
1:00/side banded hamstring stretch + 1:00/side banded hip flexor stretch +
:30/position 3-way shoulder stretch
Friday, October 13
Warm-up: 10-8-6-4-2 bench press + power clean (start w/ empty barbell and build to starting Strength weight) + banded good morning + :30 chest opening stretch
WOD: (30:00)
E2MOM x7 for max load (14:00) -
Bench press (start moderate + build to heavy single, or stay moderate for 5 reps/set)
5-5-3-3-1-1-1
-2:00 rest-
E2MOM x7 for max load (14:00) -
Power clean (start moderate + build to heavy single, or stay moderate for 5 reps/set)
5-5-3-3-1-1-1
Accessory:
Accumulate 30 pull-ups, supinated grip https://youtu.be/QGSYnup3-u4?si=oymNiBONx3w5kEoJ
Saturday, October 14
Warm-up: 5-4-3-2-1 front squat + back squat (empty barbell) + Cossack squat/side + box step-up/leg + inch worm w/ push-up + reverse Samson/side
Strength:
In 15:00, build to a heavy set of 3 if possible (:90 rest between sets) -
Front squat
3-3-3-3-3-3
WOD:
For time -
20 box jump over or step-over (24/20 in)
30 back squats (155/105 or 125/85 or 95/65)
20 box jump over or step-over (24/20 in)
Accessory:
3x 6-8/side dual KB RDL (2 @ 35/25 or 25/15 or 20/10) https://youtu.be/JkKxFADvLvk?si=u2KZ2pGSxAzTSGEM