Monday, September 18
Warm-up: 3 rounds - 6 push-up to pike + 8 seated DB press (light weight) + 10 seated banded row + :30 HS hold, pike hold, or plank + :30 easy row
Strength:
In 9:00, complete 3 sets (:90 rest between sets) -
Max unbroken HSPU or seated DB OH press (2 @ 35/25 or or 30/20 or 20/10)
WOD:
For time -
1,000 meter row or ski
-2:00 rest-
750 meter row or ski
-2:00 rest-
500 meter row or ski
-2:00 rest-
250 meter row or ski
Accessory:
3x 12-15/side side plank w/ knee drive https://youtu.be/9XtKtWU3cjc?si=aRtqa5huocx1Yxc-
Tuesday, September 19
Warm-up: 5-4-3-2-1 power clean (start very light and build to Strength weight) + bootstrappers + Cossack squat/side + :30 alt quad stretch
Strength:
8:00 EMOM -
1 power clean + 2 hang power clean (175/125 or 155/105 or 115/75)
WOD:
For time (15:00 cap) -
30 power clean (155/105 or 115/75 or 55/35)
400 meter run
20 front squats (155/105 or 115/75 or 55/35)
400 meter run
10 squat clean (155/105 or 115/75 or 55/35)
400 meter run
Accessory:
3x10 DB Scott curl/arm, :03 descent (moderate weight) https://youtube.com/shorts/T76Xz9rFUOQ?si=mD7juCQY8C4leT_z
Wednesday, September 20
Warm-up: 10-8-6-4-3 back rack reverse lunge (start w/ empty barbell and build to Strength weight) + banded pull-apart + tempo ring row + :30 easy jump rope
Strength:
Every :90 x5 (15:00) -
8-10 alt renegade row (2 @ 50/35 or 40/20 or 20/10)
:45-:60 back rack reverse lunge, steady pace (155/105 or 125/85 or 95/65)
WOD:
:90 work/:90 rest x5 for total pull-ups or ring rows (15:00) -
100-80-60-40-20
Double under or singles
Max pull-ups or ring rows
Accessory:
Accumulate 2:00 Sorenson hold (weighted if possible), or Superman hold
Thursday, September 21
Warm-up: 3 rounds - 12 pvc pass through + 10 alt scorpion stretch + 8 strict press (empty barbell) + 6 banded forward raises + :30 easy bike
Strength: (12:00)
Every :90 x8 (start light and build to a challenging set) -
3-3-3-3-3-3-3-3
Strict press
WOD:
15:00 AMRAP -
15/12 bike calories
10 push jerk from rack (115/85 or 95/65 or 65/45)
Accessory:
Accumulate 20 YTW raises https://youtu.be/QdGTI4Lshg4?si=T9I3hvzy2n9goegk
Friday, September 22
Warm-up: 2 rounds - 10 air squats + 8 bench press (empty barbell) + 6 thoracic rotations from runners lunge/side + :30 chest opening stretch + :30 alt quad stretch
WOD:
10 rounds for time and max BP load (start light and build if possible) -
200 meter run
10 KB goblet squats (54/35 or 35/20 or 20/10)
Bench press (10-9-8-7-6-5-4-3-2-1)
*Starting weight = 95/65 or 65/45 or 55/35); score is time + weight for final BP rep
Accessory:
Accumulate :30/side prone shoulder stretch + 10/side side lying thoracic rotation
https://youtu.be/2ZGgqR_kUck?si=vG5RTDiMbWlhrF_4
https://youtu.be/EHZJns1bXPM?si=mevCl6PRdOcRujN7
Saturday, September 23
Warm-up: 3 rounds - 10 alt box step-ups + 5 kip swings + 10 banded lat pull-downs + 5 inch worms w/ push-up + 10 alt thoracic reach from low squat
WOD:
Every 6:00 x4 (24:00) -
21 wall balls (20/14 or 14/10)
15 box jump over or step over (24/20 in)
5-9 BMU, jumping BMU, C2B pull-ups or other challenging pull movement
*Adjust reps as needed to assure at least 1:00 rest each round
Accessory:
3x 8-10 dips from rings, dip handles, or bench (:60 rest between sets)