Monday, October 7
Warm-up: 15:00 AMRAP - 5 muscle clean (start w/ empty barbell) + 7/side KB hip opener stretch + 9/side scorpion stretch + :30 easy jump rope + :30 wrist rocks https://youtu.be/W8VWYbQylrc?si=EnYZ4WdiBmCsTcbH
Strength:
Every 2:00 x6 (12:00) -
3 hang power clean
*Start light and build to a heavy set if possible
WOD:
For time -
100 double under or 200 singles
50 sit-ups
25 power clean (155/105 or 105/75 or 75/55)
50 sit-ups
100 double under or 200 singles
Accessory:
3x 12-15/side banded row from side plank, :01 pause in back position
https://youtu.be/K1GWnZ-RDPw?si=Ie5HalBYS9vkoxXq
Tuesday, October 8
Warm-up: 2:00 easy row, bike, or ski (1x) directly into 10-8-6 tempo ring row + bootstrapper + alt Cossack squat + pvc pass through + kip swing https://youtu.be/x6pey96d3Zw?si=UwpSlYlR79nf07nH
Strength:
10:00 EMOM -
X muscle-up or pull-up
*X = a number you can sustain for 10:00; make sure to consider total volume
WOD:
In 18:00, complete the following -
3:00 AMRAP x4 for total calories (:90 rest between AMRAPs)
50 air squat (scale to 30)
Max row / bike calories (alternate between machines)
Accessory:
4:00 AMRAP - max barbell bicep curl (45/35)
Wednesday, October 9
Warm-up: 15:00 AMRAP - 12 banded snow angel + 10 banded good morning + 8 alt renegade row (light) + 6 push up to pike + 4 strict press + 4 push press + 4 push jerk or split jerk balance (based on Strength option w/ empty barbell) https://youtu.be/VKsztHiM4X4?si=-zS28Zxlb2SykRzM
Strength:
14:00 EMOM (start light and slowly build from previous interval as able) -
0:00-3:00: 5 strict press
3:00-4:00: Rest
4:00-8:00: 3 push press
8:00-9:00: Rest
9:00-14:00: 1 push jerk or split jerk (athlete’s choice)
WOD:
16:00 EMOM -
12 KB/DB push-up (have target to touch chest to something)
14 dual KB/DB RDL
16 alt KB/DB gorilla row
Rest
16 KB swing
14 alt KB/DB pull through from plank (feet elevated if possible)
12 alt KB/DB renegade row
Rest
*Suggested weight = athlete’s choice; weight may vary depending on movement
Accessory:
3x 10 DB skull crusher (2 @ moderate weight)
https://youtu.be/jO2Jl9eZpXk?si=GjWtLh6heUB9Yi9r
Thursday, October 10
Warm-up: 100 m easy jog (1x) directly into 2 rounds - 10 banded glute bridge + 5/side DB OH walking lunge (light) + 10 alt toe touch from plank + :20/side couch stretch + :20/side figure-4 stretch
Strength:
12:00 EMOM -
10-15 DB hip thrust (50/35 or 40/25 or 30/15) https://youtu.be/LxdfGyNBuRU?si=Z0Jf0aOILkQOa_OF
15-25 supine toe reach https://youtu.be/ohszH6UUNLs?si=HpiOHOSSBIL_csvm
:30-:60 plank
Rest
WOD:
For time -
800 meter run
40 DB overhead walking lunge
400 meter run
20 DB overhead walking lunge
200 meter run
10 DB overhead walking lunge
*Suggested DB weight = 50/35 or 40/25 or 30/15; switch arms every 5 reps
Accessory:
Tabata weighted side bend, 4/side (same weight as lunges)
https://youtu.be/ltVi1F5SBkE?si=1LWqbmVGl9mpnE-J
Friday, October 11
Warm-up: 2:00 easy row, bike, or ski (1x) directly into 2 rounds - 8 bench press (empty barbell) + 6/side KB bottoms up press + 6/side KB bottoms up arm bar rotation + 8 banded pull-apart https://youtube.com/shorts/tI6-KA_faOs?si=NZ2TnFRh4DuEAmyk
Partner WOD:
In 30:00, complete the following for load (you go, I go) -
10-9-8-7-6-5-4-3-2-1
Bench press
12/9 cal row, bike, or ski
*Notes:
Partners may use 2 separate barbells
P1 completes 10 BP + cals, then rests while P2 completes 10 BP + cals, etc..
Score = P1 1 rep + P2 1 rep
Accessory:
Accumulate 1:00/side banded chest opening stretch + 1:00/side banded lat stretch
Saturday, October 12
Warm-up: 2 rounds - 10 alt reverse Samson + 8 supine toes-to-rig, slow tempo + 6/side thread the needle w/ thoracic rotation + 4 front squat + 4 back squat (start w/ empty barbell) + :30 warm up for gymnastics skill of choice
Strength:
In 10:00, complete 3 rounds (rest as needed) -
:30-:60 work on gymnastics skill of choice
16-24 Russian twist w/ plate (GHD for extra challenge) https://youtu.be/3Xp-KnQt218?si=U_gOShdX5RGG0seK
WOD:
In 20:00 complete the following for quality reps @ steady pace (start light and build to a moderately heavy set, RPE 7-8) -
10-8-6-4-2
Front squat
Back squat
Strict toes-to-bar or strict leg raises
*Front squat and back squat weight should always match
https://youtu.be/xX9Hzi7Onnw?si=mIm776tWVGunRVcA
https://youtu.be/EkxKEaiKJRc?si=IhLxpQCqCr0Zecnk
Accessory:
Tabata banded lat pull down