Monday, October 28
Warm-up: 1:00 row, bike, or ski (1x) directly into 5-4-3 power clean + front squat + strict press (start w/ empty barbell) + reverse Samson/side + inch-worm w/ push-up
Strength:
Every :90 x6 (9:00) -
3-3-2-2-1-1
Cluster (start light and slowly build each round if possible)
https://youtu.be/7jGhxOGmdcA?si=Mr28PyLw_vicMtGi
WOD:
20:00 EMOM -
200 meter row or ski
8-10 power snatch (95/65 or 65/45 or 45/35)
12/9 cal bike
8-10 thruster (95/65 or 65/45 or 45/35)
Rest (optional - athlete can choose to complete 5 rnds instead of 4 w/o rest)
Accessory:
2-3x :30-:60 dual KB front rack march @ challenging weight
https://youtu.be/aAbVFCqY4Ac?si=vG2k-k77lLQYJNU2
Tuesday, October 29
Warm-up: 2 rounds - :30 jump rope + :20 HS hold or plank + 6 DB chest supported row (2 @ light weight) + 8 push-up to pike + 10 supine toes-to-rig + 12 alt groiners
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
10-15 DB incline lat pullover (50/35 or 40/25 or 25/10)
8-12 DB incline chest supported row (2 @ same weight as above if possible)
WOD:
Every 3:30 x5 (17:30) -
30 double under or 60 singles
10-15 handstand push-up or any push-up variation
30 double under or 60 singles
10-15 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
2-3x max effort chin-over-bar hold, supinated grip (:90 rest between sets)
https://youtu.be/1GzxEueuHMU?si=K-SKx-8ylMEhLHsl
Wednesday, October 30
Warm-up: 8-6-4-2 back squat (start w/ empty barbell and slowly build) + alt Cossack squat + alt thoracic reach from low squat + alt toe touch from plank + cat cow
*Bench press warm-up during 5:00 rest - 8-6-4 bench press + pvc pass through
Strength:
Every :90 x10 (0:00-15:00) -
5-5-3-3-3-1-1-1-1-1
Back squat (start @ 50% 1RM and build by 5-10% each round if possible)
-5:00 rest (15:00-20:00)-
Every :90 x10 (20:00-35:00) -
5-5-3-3-3-1-1-1-1-1
Bench press (start @ 50% 1RM and build by 5-10% each round if possible)
Accessory:
3x 10-15 prone dumbbell hamstring curl @ light/moderate weight
https://youtu.be/QwK97FU9fII?si=TW5kLMb0EhREMX2G
Thursday, October 31
Warm-up: 1:00 row or ski (1x) directly into 2 rounds - 10 alt hamstring scoops + 8 deadlift (light) + 6/side thread the needle w/ thoracic rotation + 8 kip swing or :20 hollow rock + 10 alt scorpion stretch
Strength:
In 12:00, superset x3 (:60 rest between supersets) -
10 v-up
15 tuck crunch
20 sit-up
:30 plank
*For extra challenge, complete each movement weighted
WOD:
For time (20:00 cap) -
1,031 meter row or ski
10 bar muscle-up or 20 pull-up
31 deadlift (135/95 or 95/65)
31 lateral burpees over barbell (scale to up downs)
31 deadlift (135/95 or 95/65)
10 bar muscle-up or 20 pull-up
1,031 meter row or ski
Accessory:
3x :30 prone T lift over (hold light plates if possible)
https://youtu.be/eKFR-pVAK4U?feature=shared
Friday, November 1
Warm-up: 8-6-4-2 power clean and jerk (start w/ empty barbell + slowly build) + banded good morning + DB OH walking lunge/side (light) + banded pull-apart + alt quad stretch
WOD:
30:00 EMOM -
8/side DB overhead walking lunge (53/35 or 40/25 or 30/15)
5-4-3-2-1 power clean and jerk (push or split)
Rest
16 Russian KB swing (70/53 or 53/35 or 35/20)
200 meter run
Rest
*Clean + jerk weight - start @ 50% 1RM and build to heavy single if possible
Accessory:
Tabata banded row from side plank (4 rounds/side)
Saturday, November 2
Warm-up: 2 rounds - :20 HS hold or plank + 8 alt pistol squat to bench + :30 chest opening stretch + 8 dips from bench + :30/side ankle rotations + 8/side thoracic rotation from runners lunge
WOD:
4 rounds for quality reps @ steady pace (:90 rest between rounds) -
18-16-14-12
Alternating pistol squat
Half kneeling DB bicep curl/side (moderate weight)
DB plank pull through (same weight as above)
Dips from rings, dip handles, or bench (cable tricep pulls as alternate option)
*:30-:60 handstand work or hollow rocks after each round
https://youtube.com/shorts/kUq1hNaoV_U?si=MlE3V1_dkMA2L_ki
Accessory:
Accumulate :30-:60 of each movement -
Figure-4 stretch on rig
Lat/trunk stretch on rig https://youtube.com/shorts/RTbCz00XFEM?si=k8ZSzOlhIzWxfKDR
Straddle stretch (alternate right, middle, left) https://youtu.be/QUmGgTY2vic?si=MuCaPZHznJBky6Ww