Monday, October 14
Warm-up: 2:00 easy row (1x) directly into 5-4-3 snatch pull + snatch high pull + muscle snatch + OHS (empty barbell) + thoracic rotation/side from runners lunge
Strength:
Every :90 x8 (12:00) -
1 power snatch + 1 hang power snatch + 2 overhead squat
Set 1 and 2 - light (RPE 5-6)
Set 3 and 4 - moderately light (RPE 6-7)
Set 5 and 6 - moderate (RPE 7-8)
Set 7 and 8 - moderately heavy (RPE 8-9)
WOD:
In 16:00, complete 4 rounds (3:00 rest between rounds) -
350/300 meter row sprint (RPE 8)
Accessory:
3x10/side DB/KB bird dog row
https://youtube.com/shorts/Xnccgl4FaRI?si=aZ6zyxafxqbmEK75
Tuesday, October 15
Warm-up: 1:00 easy bike (1x) directly into 2 rounds - 12 tempo ring row + 10 banded pull-apart + 8 barbell bent over row (start w/ empty barbell from rack) + 6 DB hang power clean (2 @ light weight) + 4 inch worm w/ push-up
Strength:
In 14:00, superset x4 (:90 rest between supersets) -
8 barbell bent over row @ moderate weight (RPE 6-7) https://youtu.be/mrTXaNht-kw?si=1hWJ1lyzzPFGkf0M
5-10 strict pull-up (weighted if proficient)
WOD:
18:00 AMRAP -
15 HSPU or any push-up variation
12/9 cal bike
15 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
12/9 cal bike
15 sit-up
12/9 cal bike
Accessory:
3x10 cable tricep pulls @ challenging weight while still maintaining form
Wednesdy, October 16
Warm-up: 10-8-6 banded good morning + bench press (start w/ empty barbell) + alt reverse Samson + pvc pass through + banded snow angel + :30 banded glute bridge
WOD:
For time -
1 round -
24 KB swing (53/35 or or 35/20)
24 goblet lunge (53/35 or 35/20)
24 bench press (135/95 or 95/65 or 65/45)
-3:00 rest-
2 rounds -
12 KB swing (same as above)
12 goblet lunge (same as above)
12 bench press (155/105 or or 105/75 or 75/55
-3:00 rest-
3 rounds -
8 KB swing (same as above)
8 goblet lunge (same as above)
8 bench press (175/125 or 125/85 or 85/65)
Accessory:
3x10-15 GHD hip extension, :01 pause @ top
Thursday, October 17
Warm-up: 2 rounds - 5/side thread the needle w/ thoracic rotation + 5 front squat + 5 broad jump + 10 supine toes-to-rig + 10 alt hamstring scoops + 10 alt Cossack squat
Strength:
Every 2:00 x4 (16:00) -
8-6-4-2 front squat w/ :03 @ bottom (start light and build to moderate weight)
:20-:30/side Copenhagen plank
WOD:
EMOM until you can no longer complete all reps within the minute -
5 box jump (24/20 in, stacked red mats, or plate)
5 toes-to-bar, knees-to-elbow, or v-ups
*Add 2 toes-to-bar each minute (box jump reps remain the same)
Accessory:
3x10 cable lat pull-down @ moderate weight
Friday, October 18
Warm-up: 5-4-3 clean pull + clean high pull + muscle clean (empty barbell) + scorpion stretch/side + Turkish sit-up/side + :30 wrist rockers + :30 easy jump rope
Strength:
Every :90 x4 (12:00) -
2/side Turkish getup @ moderate weight https://youtu.be/-QEE1Q4iW-w?si=iTiYWPtgMdMVnel4
3-5 hang power clean, building to WOD weight
Partner WOD:
12 rounds for time (you go, I go) -
45 double under or 90 singles
3 hang power clean (175/125 or 125/85 or 85/55)
*Each partner completes 6 rounds
Accessory:
3x10/side half kneeling DB bicep curl @ moderately heavy weight (RPE 7/10)
https://youtu.be/8DUst86gC80?si=yaB04z5awpuv7BtQ
Saturday, October 19
Warm-up: 15:00 AMRAP - 5 back squat (light) + 5 alt upward to downward dog (:03 pause/position) + 5 kip swing + 10 tempo ring row + 10 banded pull-apart + 10 banded good morning
WOD:
10:00 AMRAP -
200 meter row
10 burpees over rower or up downs
-3:00 rest-
10:00 AMRAP -
200 meter run
5 bar muscle-up or 10 pull-up
-3:00 rest-
10:00 AMRAP -
15/12 cal bike (scale to 12/9)
10 back squat (135/95 or 95/65 or 65/45)
Accessory:
5:00-10:00 handstand work