Monday, September 2
Warm-up: 5-4-3 kip swing + box step-up/side + thread the needle w/ thoracic rotation/side + deadlift (light) + push-up to pike + :20 top of ring row hold + :30 supine banded lat pull-down from hollow
Strength:
Every :90 x8 (12:00) -
5 deadlift (start light and build to moderate set of 5)
WOD:
For quality reps @ steady pace -
30 bar muscle-up (scale to 20) OR 60 pull-up (scale to 40)
*Every time you break, get 10 box jump or alt step-up (30/24 or 24/20)
Accessory:
Accumulate 1:00/side banded lat stretch
Accumulate 1:00 weighted supine chest opener stretch from bench https://youtu.be/fGx6URbI99A?si=BPqAU1bEjAjbsIc2
Tuesday, September 3
Warm-up: 2:00 easy row or ski (1x) directly into 5-4-3-2 back squat (start w/ empty barbell and build to 60% 1RM) + Cossack squat/side + inch worm w/ push-up
Strength:
12:00 EMOM -
5 back squat @ 60, 65, 70, 75% 1RM respectively
15-20 plate tuck-up (15-25# plate) https://youtube.com/shorts/7FhSZ7rZeow?si=1tHwK-syBXzucAy5
Rest
WOD:
For time (athlete alternates between row/ski meters and plank hold) -
800-600-400-200
Meter row or ski
:45-:60-:90-2:00
Plank hold, unbroken if possible
Accessory:
Tabata reverse lunge w/ knee drive (alternate legs each round)
https://youtube.com/shorts/cUJc9ZaSqbU?si=U7dZiYt7MA3UEfPL
Wednesday, September 4
Warm-up: 2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean + 5 front squat + 10 bootstrapper + 10 alt scorpion stretch + 10 alt groiner + 10 cat cows
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
3 hang squat clean (start light and build to WOD weight)
8-10 barbell hip thrust, :01 pause @ top (same weight as above)
WOD:
For time -
25 hang power clean
50 front squat
25 hang power clean
*Weight suggestion for all movements = 155/105 or 105/75 or 75/45
Accessory:
3x 10-15/side - side plank w/ DB press @ light weight (:60 rest)
https://youtu.be/0OeexGDQ48s?si=jksGgcpAhCkwMWVb
Thursday, September 5
Warm-up: 2 rounds - 12 pvc pass through + 10 supine toes-to-rig + 8 Pendlay row (light) + 6 bike cals (easy) + 4/side thoracic reach from low squat
Strength:
In 12:00, complete 4 rounds of the following (:60 rest between rounds) -
12-10-8-6
Pendlay row (start light and build if possible)
DB lateral raise / forward raise combo (2 @ light weight; each raise = 1 rep)
https://youtu.be/whB-LMshj4Y?si=q3AMJuY7kwv3wZ-E
WOD:
On a 15:00 running clock for total reps -
5:00 AMRAP -
Max bike calories
-Directly into-
5:00 AMRAP -
Max toes-to-bar, knees-to-elbow, or v-ups
-Directly into-
5:00 AMRAP -
Max bike calories
Accessory:
3x14-20 weighted Russian twist, GHD if possible @ moderate weight
https://youtu.be/Nck-rgHkHrU?si=0-G2EaNbQDspeEL7
Friday, September 6
Warm-up: 10-8-6 bench press (start w/ empty barbell) + banded snow angel + alt toe touch from plank + banded pull-apart + :20 dual DB gun hold (light) + :30 jump rope
Strength:
Every :90 x6 (9:00) -
5-5-4-4-3-3
Bench press (build to challenging set of 3 if possible)
WOD:
3x 6:00 EMOM for total reps (22:00) -
6:00 EMOM -
:60 double under or singles
:40 handstand push-up or any push-up variation
:20 barbell bicep curl @ 65/45 or 45/35
-2:00 rest-
6:00 EMOM -
:60 barbell bicep curl
:40 double under or singles
:20 handstand push-up or any push-up variation
-2:00 rest-
6:00 EMOM -
:60 handstand push-up or any push-up variation
:40 barbell bicep curl
:20 double under or singles
Accessory:
3x 15-20 banded chest fly https://youtu.be/sVMWoS0OhsI?si=89gEE0XYN825N6W0
Saturday, September 7
Warm-up: 200 meter easy jog (1x) directly into 5-4-3 snatch pull + snatch high pull + muscle snatch + overhead squat + hamstring scoop/side + :30 couch stretch/side https://youtube.com/shorts/TIJu5aWPke0?si=nVR0uR2C9R2YPcpO
Strength:
In 15:00, superset x4 for quality reps @ light/moderate weight (:90 rest between supersets) -
12-9-6-3
Power snatch
Overhead squat
Partner WOD:
For time w/ partner (you go, I go) -
200-400-600-800
Meter run
*Each partner runs 2,000 meters (e.g., P1 runs 200 meters while P2 rests, then they switch so P1 rests while P2 runs 200 meters)
Accessory:
Accumulate 1:00/side hamstring stretch + 1:00/side figure-4 stretch w/ rotation + 1:00/side banded lat stretch https://youtube.com/shorts/tK3wzqSKuZs?si=KLA7PxoR4Rp41ZZQ