Monday, September 23
Warm-up: 2 rounds - 12 alt scorpion stretch + 10 banded snow angel + 8 push-up to pike + 6/side KB bottoms up press (light) + 4 power clean (light) + :30 easy jump rope
Strength:
In 16:00, complete 5 rounds of the following (:60 rest between rounds) -
10-8-6-4-2
Handstand push-up (add deficit if proficient) or HSPU variation
OR
20-16-12-8-4 traditional push-up
*3-5 power cleans after each set to get warm for WOD
WOD:
3 rounds for time (:60 rest between rounds) -
30 double under or 60 singles
3 power clean
20 double under or 40 singles
2 power clean
10 double under or 20 singles
1 power clean
*Power clean weight should be challenging, but no heavier than 80% 1RM
Accessory:
3x 21-series bicep curl @ 45/35 (:60 rest)
https://youtu.be/tdbHeBu8yQg?si=tVyGqmsxHL30NKhK
Tuesday, September 24
Warm-up: 2:00 easy row or ski (1x) directly into 8-6-4-2 wall ball thruster + bench press (start w/ empty barbell and build to 70% 1RM) + thoracic rotation/side from runners lunge + pvc pass through
Strength:
Every :90 x8 (12:00) -
3-5 bench press (70% 1RM) + 3-5 strict pull-up
*Complete both movements in :90 interval then rest
WOD:
Every 3:30 until you hit 100 wall ball (scale to 75) -
400 meter row or ski
1 hard effort unbroken wall ball set (20/14 or 14/10 or 10/6)
*Rest in the remaining time once you set wall ball down
Accessory:
3x10/side banded side lying open book stretch
https://youtube.com/shorts/_2iQhZaUXd0?si=y2pBjXSTKmQoQtkI
Wednesday, September 25
Warm-up: 3 rounds - 4/side KB kickstand deadlift (2 @ light weight) + 6 alt reverse Samson + 8 supine toes-to-rig + 10 alt hamstring scoop + 12 plate lat pull-over (light) https://youtube.com/shorts/R3I2Ku3AgrI?si=m2liVF58QgiImQzK
Strength:
In 12:00, complete 3 rounds (:90 rest between rounds) -
8-10/side KB kickstand deadlift (2 @ 70/53 or 53/35 or 35/20) https://youtu.be/xRyr9JvKFPU?si=loBpxEFWL8YRp_Hl
8-10/side KB north to south plank (light/moderate weight) https://youtube.com/shorts/oMwvhc5bpE8?si=y8cyOnz5jc9hGzdk
WOD:
18:00 EMOM -
15/12 cal bike (scale to 12/9 or 9/6)
15 toes-to-bar, knees-to-elbow, or v-ups (scale to 10-12)
Rest
*Scale as needed - athlete should work :45 / round
Accessory:
3x :30 deadbug w/ med ball
https://youtu.be/O9HDR_kKfmg?feature=shared
Thursday, September 26
Warm-up: 6-4-2 clean pull + high clean pull + muscle clean + alt front rack lunge + push jerk (start w/ empty barbell) + inch worm w/ push-up + thread the needle w/ thoracic rotation/side
WOD:
30:00 EMOM (suggested barbell weight = 135/95 or 95/65 or 65/45)
8 hang power clean
12 lateral burpee over barbell (scale to 8 burpees or up-downs)
8 alt front rack lunge
12 sit-up (weighted if possible)
8 push jerk
Rest
*Take barbell from ground for all lifts if possible
Accessory:
3x10 cable face pulls, :01 pause in back position @ moderate weight
Friday, September 27
Warm-up: 6-5-4 bootstrapper + back squat (light) + side plank rotation/side + alt quad stretch + banded cat cow + :30 glute bridge march https://youtu.be/OMc5f_JUDUU?si=jMm45qomuP8L6NJQ
https://youtu.be/msfdrPWJ-9o?si=fBJmuiLdGvkD4n6v
Strength:
In 10:00, complete the following (2:00 rest between tabata sets) -
Tabata banded glute bridge - 8 rounds https://youtu.be/Zr2RLjIjCN0?si=lA0jgy_qfFZQea_y
Tabata side plank Powell raise (light) - 8 rounds (4/side) https://youtu.be/St8yphctfwc?si=L8Tk8TARXkoAhx0O
WOD:
Every 2:00 x10 (20:00) -
Back squat (start light and build to moderate/heavy single if possible)
10-9-8-7-6-5-4-3-2-1
Accessory:
6:00 EMOM -
:30-:45 straddle stretch w/ alternating reach https://youtu.be/qiB4GTWlQjo?si=sxAc9Jx0RTeBQupt
:30-:45 pvc lat stretch on bench https://youtu.be/4K9VrVIX93w?si=tQ5pLTcOYkWwi8Fo
:30-:45 alternating upward to downward dog https://youtube.com/shorts/t-oXsFuZGyo?si=DUwOz84OtkTh_r4d
Saturday, September 28
Warm-up: 200 m easy jog (1x) directly into 5-4-3 dip from bench + kip swing + 1-arm ring row/side + :30 figure-4 stretch + :30 banded good morning + :30 Superman hold
Strength:
12:00 EMOM -
:30-:45 hollow rock
:30-:45 alt heel reaches https://youtube.com/shorts/cW441ry6ntQ?si=g5dpMNdacH5diwyW
:30-:45 banded row from Superman position https://youtu.be/5xQRtwy9Sj4?si=ziqNoCkcYYwpyeHY
Rest
WOD:
For time -
9-7-5-3-1
Bar muscle-up OR
18-14-10-6-2
Pull-up or pull variation
*200 meter run after each round
Accessory
Choose from the following (rest as needed) -
3x max distance handstand walk
3x :30 alternating weight shift from handstand
3x :45-:60 plank, weighted if possible