Monday, September 25
Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell) + banded good morning + toes-to-rig
Strength:
Every :60 x4 (0:00-4:00) -
1 power snatch + 1 hang power snatch + 1 OHS (95/65 or 65/45 or 45/35)
Every :90 x4 (4:00-10:00) -
1 power snatch + 1 hang power snatch + 1 OHS (115/75 or 75/55 or 55/45)
Every 2:00 x4 (10:00-18:00) -
1 power snatch + 1 hang power snatch + 1 OHS (125/85 or 85/65 or 65/55)
WOD:
For time -
50 alt DB snatch (50/35 or 40/20 or 20/10)
40 toes-to-bar, knees-to-elbow, or v-ups
50 alt DB snatch (50/35 or 40/20 or 20/10)
Accessory:
Accumulate 20/side open book stretch on wall https://youtube.com/shorts/3cUd0s2ooQw?si=a0ftEhWUwUSVZy5Z
Tuesday, September 26
Warm-up: 3 rounds - 10 alt box step-up + 8 alt reverse Samson + 6 Cossack squat/side + 4 back squat (start w/ empty barbell and slowly build)
Strength:
Every :90 x5 (15:00) -
3-5 back squat, building to WOD weight
6-8 banded box step-up/side (24/20 in) https://youtu.be/HkmQYe7JzVs?si=rrhSI9jv2kyw5UKd
WOD:
For quality reps @ steady pace -
3-6-9-12-15
Back squat (start @ 85% 1RM, and drop by 5-10 lbs each set)
Accessory:
Accumulate 30-50 GHD hip extensions (rest as needed)
Wednesday, September 27
Warm-up: 3 rounds - 6 banded single leg RDL/side + :30 easy jump rope + 6 push-up to pike + :30 jumping jacks + 6 tempo ring rows + 10 m walking lunge
Strength:
In 12:00, superset the following x3 (:90 rest between rounds) -
6-8 single leg KB RDL/side (54/35 or 35/20 or 20/10)
12-15 KB swings, banded if possible (moderate weight) https://youtu.be/PN9dppWJcGQ?si=JMDIcC4fajGu9GEI
WOD:
Every 5:00 x4 (20:00) -
40 double under or 80 singles
30 lunges (jumping if desired - see video below)
20 push-ups
10 pull-ups
https://youtu.be/BR1A8T9SjIU?si=2JnlMRJOt0y-J5Hm
Accessory:
1:00/side figure-4 stretch on wall + 1:00/side seated hamstring stretch
Thursday, September 28
Warm-up: 5-4-3-2-1 DB bench press, light weight + inch worms w/ push-up + banded forward raise + banded pull-apart, supinated grip https://youtube.com/shorts/sly9qf0rdwc?si=ROroKVGqlF3vYxAs
Strength:
Every 3:00 x5 (15:00) -
:45-:60 work on handstand skill of choice or challenging plank
:30-:60 sandbag hold or dual KB front rack hold - focus on belly button to spine, engaging your core
WOD:
E2MOM until you can no longer complete designated reps in timeframe -
200 meter run
3 DB bench press (2 @ 50/35 or 40/20 or 20/10)
*Add 2 reps each round (e.g., round 1 = 3, round 2 = 5, round 3 = 7…)
Accessory:
50-75 GHD sit-ups or 75-100 sit-ups on mat (scale to 25-30 total if new to GHD’s)
Friday, September 29
Warm-up: 2 rounds - 12 alt toe touch from plank + 10 bootstrappers + 8 pvc pass through + 6 thrusters (empty barbell) + 4 scorpion stretch/side + :30 easy row
WOD:
In teams of 2 (you go, I go) -
20:00 AMRAP -
10 thrusters (95/65 or 65/45)
10 bar-facing burpees or up downs https://youtu.be/4NRFUKgNhs8?si=bQlLlE8O9lyaL7V0
From 20:00-25:00 - max row or ski meters w/ partner (still you go, I go)
*Score is 1.) total rounds and 2.) total row or ski meters
Accessory:
Accumulate 30-50/side lateral v-ups https://youtu.be/ikDIDDVeIlE?si=wPDdgceM_oShFgc5
Saturday, September 30
Warm-up: 10-8-6-4-2 hang power clean (start w/ empty barbell and build to WOD weight) + dips from bench + banded lat pull-down from hollow + :30 easy bike
WOD:
24:00 EMOM for total BMU’s or pull-ups -
15/12-12/9 cal bike
8-10 hang power clean (135/95 or 95/65 or 65/45)
Max BMU, jumping BMU, C2B pull-ups, or other challenging pull movement
Rest
Accessory:
3-way banded shoulder stretch - accumulate 1:00 in each position