Monday, November 4
Warm-up: 1:00 easy row, bike, or ski (1x) direclty into 5-4-3 snatch pull + snatch high pull + power snatch + overhead squat (empty barbell) + tempo ring row + wall ball thruster + scorpion stretch/side
Strength:
Every :90 x8 (12:00) -
1.1.1. power or squat snatch, athlete’s choice (:10 rest between singles)
*Start light and build every 2 rounds if able
WOD:
3:00 AMRAP x5, :60 rest between AMRAPs (20:00) -
4 bar muscle-up or 8 pull-up
8 cal row, bike, or ski
12 wall ball (20/14 or 14/10 or 10/6)
*Athlete picks up where they left off each round
Accessory:
3x :30 chest supported 90/90 shoulder rotations w/ light plates if possible (:60 rest between rounds)
https://youtu.be/wJqGzjJylh0?si=Zh7HqtnFRTTRvEYK
Tuesday, November 5
Warm-up: 15:00 AMRAP - 5 barbell bent over row (start light and build to Strength weight) + 8 alt reverse Samson + 10 pvc pass through + 20 easy jump rope
Strength:
15:00 EMOM -
8 barbell bent over row (155/105 or 105/75 or 75/55)
16 weighted ceiling crunch https://youtu.be/pfD2qH-ecAU?si=oNuK8Kw1WXl5vDou
Rest
WOD:
2 rounds for time -
800 meter run (scale to 400)
60 double under or 120 singles
40 alt reverse goblet lunge (53/35 or 40/25 or 30/15)
Accessory:
Accumulate 50-75/side - weighted side bend @ challenging weight
https://youtu.be/ltVi1F5SBkE?si=Zoq_73uhoEU5rgsk
Wednesday, November 6
Warm-up: 2 rounds - 14 banded pull-apart + 12 supine toes-to-rig + 10 alt groiner + 8/side thread the needle w/ thoracic rotation + 6 deadlift (light) + 4 push-up to pike
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
3-5 deadlift, building to WOD weight
10-15/side DB half kneeling woodchopper @ moderate weight https://youtu.be/qyM7NdixJzI?si=ZiTpvQk46-x9_PAP
WOD:
15:00 EMOM for total reps (RPE 8/10 for all movements) -
Max unbroken push-up
Max unbroken toes-to-bar, knees-to-elbow, or v-ups
Max unbroken wall walk
Max unbroken deadlift (225/155 or 155/105 or 105/75)
Rest
*Athlete completes 1 set/minute, then rests in the remaining time
Accessory:
3x 8-10/side 1-arm KB row from Sorenson hold @ moderate weight
https://youtube.com/shorts/BEMfeiCrVso?si=C_pwKAq-d24Qgqke
Thursday, November 7
Warm-up: 1:00 easy bike (1x) directly into 2 rounds - 12 banded glute bridge, :01 pause @ top + 10 alt hamstring scoop + 8 strict press (light) + 6 DB lateral box step over (2 @ light weight)
Strength:
Every :90 x4 (18:00) -
8-10 lateral DB box step over (2 @ moderate weight) https://youtu.be/QHLoAtne3WA?si=Iz2lYI5wtkM1XtzY
10-15 DB hip thrust, :01 pause @ top (50/35 or 40/25) https://youtu.be/LxdfGyNBuRU?si=_5KY8SskQtI2Arsd
3-5 push jerk, building to WOD weight
WOD:
For time -
20 cal bike
20 push jerk (155/105 or 105/75 or 75/45)
20 cal bike
*This is a short work-out so stagger start times if needed for bike space
Accessory:
1-2x :30/position - seated straddle stretch (alt between right, left, middle) + banded pec stretch/side + banded lat stretch/side + couch stretch/side
Friday, November 8
Warm-up: 2 rounds - 4 inch worm w/ push-up + 6 DB squat (front rack) + 8 DB bench press (2 @ light weight) + 10 banded snow angel + 12/side banded row from side plank
WOD:
For quality reps @ steady pace (rest as needed) -
21-18-15-12-9
DB bench press (2 @ 50/35 or 40/25 or 30/15)
Sit-up (weighted and/or GHD if possible)
DB squat (2 @ 50/35 or 40/25 or 30/15)
Tuck-up (weighted if possible)
*Advanced athlete may build to 70/50 for bench press and/ or squat if desired
Accessory:
3x 8-12 ring row, as horizontal as possible (feet elevated for extra challenge)
Saturday, November 9
Warm-up: 1:00 easy row or ski (1x) directly into 5-4-3-2 power clean (start w/ empty barbell and build to Strength weight) + upward to downward dog (:03 pause in each position) + :30 wrist rockers + :30 banded good morning
Strength:
In 12:00, complete the following ladder (:90 rest between sets) -
Power clean
3-3-2-2-1-1
Weight suggestions -
Set 1: 3 @ 115/85 or 95/65 or 65/45
Set 2: 3 @ 135/105 or 115/85 or 85/55
Set 3: 2 @ 155/125 or 135/95 or 95/65
Set 4: 2 @ 175/145 or 145/105 or 105/75
Set 5: 1 @ 195/155 or 155/125 or 135/95
Set 6: 1 @ 215/165 or 165/135 or 145/105
Partner WOD:
For time (you go, I go) -
9-15-21-27-21-15-9
Row or ski cals
Accessory:
Accumulate 20 prone Y raise + 20 prone T raise, :01 in top position