Monday, September 4 - Labor Day
Warm-up: 3 rounds - :30 easy jump rope + :30 easy row, bike, or ski + 10 pvc pass through + 8 tempo ring rows + 6 push-up to pike
Partner WOD:
On a 35:00 running clock
First, 30:00 AMRAP w/ partner -
30 double unders or 60 singles
15 pull-ups
15 push-ups
100 meter sprint
(P1 rests while P2 completes 1 full round; partners alternate each round)
At 30:00 on the clock -
5:00 max row, bike, or ski calories
*Each pair has 2 scores 1.) # of rounds completed in 30:00 and 2.) Total calories
Tuesday, September 5
Warm-up: 10-8-6-4-2 alt shoulder taps from HS or plank (same hand to shoulder) + back rack lunge (start w/ empty barbell and slowly build) + banded good mornings
https://youtu.be/y1sxGjiUHqc?si=lEtZ8hzdpRLjN4lU
https://youtu.be/TnWA8pCmywo?si=D3tEYDtwlKOR9yNx
Strength:
Every :90 x5 (15:00) -
10-12 back rack lunges (start moderate and build in weight if possible)
20 meter HS walk or :30 shoulder taps from HS or pike
WOD:
5 rounds for time (scale to 3) -
20 box jumps or step-ups (24/20)
25 AKBS (54/35 or 35/20 or 20/10)
*Athlete should stand all the way up on the box for each rep; swing KB to eye level
Accessory:
Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side
Wednesday, September 6
Warm-up: 5-4-3-2-1 bootstrappers + inch worms w/ push-up + Cossack squat/side + push jerk (start w/ empty barbell and build to WOD weight) + kip swings
WOD:
On a 30:00 running clock
Every 5:00 x5 (25:00) -
21 wall balls (20/14 or 14/10)
15/12 cal row or ski
9 toes-to-bar, knees-to-elbow, or v-ups
6 push jerk from rack (135/95 or 95/65 or 65/45)
(Adjust reps as needed to assure at least 1:00 rest each round)
At 25:00 on the clock -
5:00 to find a heavy jerk (push or split)
(If lifting on the lighter side, go for max reps)
Accessory:
Accumulate 50-75 reverse crunches https://youtu.be/aIyadD7d7OA?si=UIf5kgVQn_Lmp28E
Thursday, September 7
Warm-up: 3 rounds - 10 banded lat pull-down + 5 muscle clean + 5 front squat (empty barbell) + :30 banded glute bridge hold + :30 banded side steps
Strength: (20:00)
E2MOM x10 (build to a moderate/heavy single; reps should be unbroken) -
Hang squat or power clean (athlete’s choice)
10-9-8-7-6-5-4-3-2-1
WOD:
12:00 EMOM for total reps -
Max bar muscle-up, C2B pull-up, or chin-over-bar pull-up
Max burpees or Up-downs https://youtu.be/4NRFUKgNhs8?si=7eX41bTeeo5FNFAu
Rest
Accessory:
3x 12-15/side banded row from side plank, :03 pause in back position https://youtu.be/K1GWnZ-RDPw?si=c9oUfvH_uEHmwoqf
Friday, September 8
Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell or pvc) + pvc pass through + :30 banded forward raises
Strength: (12:00)
Every :90 x8 (start light and build every 2 rounds if possible)
1 power snatch + 1 hang power snatch + 1 overhead squat
Partner WOD:
12 rounds (6 each) for time w/ partner -
15 wall ball sit-ups (20/14 or 14/10)
15/12 cal bike
3 power snatch (135/95 or 95/65 or 65/45)
Accessory:
Accumulate 30 prone pvc behind the neck press https://youtu.be/9QkP5s1s6Aw?si=uE0B_xJjznVWZ8Xg
Saturday, September 9
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to WOD weight) + KB hip opener stretch/side + plank-ups + :20 handstand hold or plank
WOD:
For quality reps @ steady pace -
21-18-15-12-9-6-3
Back squat (135/95 or 95/65 or 65/45)
3-6-9-12-15-18-21
Handstand push-ups, or any push-up variation
Accessory:
Accumulate 40 m handstand walk or 2:00 weighted plank