Monday, September 30
Warm-up: 2:00 easy row or ski (1x) directly into 3 rounds - 8 pvc pass through + 6/side 1-arm ring row + 5 muscle clean + 4 front squat + 3 push jerk (start w/ empty barbell)
Strength:
Every 2:00 x5 (10:00) -
3 power clean + 3 front squat + 3 push jerk
*Start light and build to a challenging complex if possible
WOD:
For time -
1,000 meter row or ski
5 bar muscle-up or 10 chest-to-bar or chin-over-bar pull-up
50 hang power clean (135/95 or 115/75 or 85/55)
5 bar muscle-up or 10 chest-to-bar or chin-over bar pull-up
1,000 meter row or ski
Accessory:
3x 6-12 dips from rings, dip handles, or bench
Tuesday, October 1
Warm-up: 6-4-2 DB deadlift + alt renegade row + alt DB suitcase lunge (2 @ light weight for all 3 movements) + push-up to pike + Cossack squat/side + thoracic rotation from runners lunge/side
WOD:
30:00 EMOM -
12 DB deadlift
12 DB push-up
12 alt DB reverse suitcase lunge
12 alt renegade row
Rest
*Suggested DB weight = 2 @ 50/35 or 40/25 or 30/15
Accessory:
3x max effort (8/10 RPE) barbell bicep curl @ 45/35 (:90 rest between sets)
Wednesday, October 2
Warm-up: 2 rounds - 8 bench press (light) + :30 easy jump rope + 8 supine toes-to-rig + :30/side couch stretch + 8/side scorpion stretch + :30 banded pull-apart
Strength:
Every :90 x8 (12:00) -
5-5-5-3-3-3-3-3
Bench press (start light and build to challenging triple if possible)
WOD:
20:00 AMRAP -
200 meter run
Max unbroken double under or single under
200 meter run
Max unbroken toes-to-bar or knees-to-elbow
*Score is total reps (jump rope + toes-to-bar)
Accessory:
Tabata Copenhagen plank, 4x/side
https://youtube.com/shorts/Rwap0_j5i5A?si=comd11N3q2__waUm
Thursday, October 3
Warm-up: 15:00 AMRAP (steady) - 3-5 back squat (start w/ empty barbell + build toward 75% 1RM) + 8 banded good morning + :20 easy bike + :20 couch stretch/side
Strength:
9:00 EMOM -
3 back squat (no heavier than 75% 1RM)
WOD:
In 17:00, complete the following for total bike cals -
1:00 bike cals
1:00 rest
2:00 bike cals
2:00 rest
3:00 bike cals
3:00 rest
2:00 bike cals
2:00 rest
1:00 bike cals
Accessory:
Accumulate 60-100 alt banded side step (30-50/side)
Friday, October 4
Warm-up: 2 rounds - 3 snatch pull + 3 snatch high pull + 5 muscle snatch + 5 OHS (empty barbell) + 8 crossover 90-90 w/ press + :30 KB hamstring stretch from box
https://youtu.be/zsmrydXhezo?si=F1eQGJkgtQi6R6-p
https://youtu.be/nsokWQIpX6k?si=EM5kTrDZCfciIlpX
Strength:
In 12:00, complete the following (:10 rest between singles, :90 rest between sets) -
5-4-3-2-1
Power snatch or squat snatch (athlete’s choice)
*Build to moderately heavy single (7/10 RPE) or stay light to dial in on form
Partner WOD:
20 rounds for time (you go, I go) -
8 alt DB snatch @ 50/35 or 40/25 or 30/15
6 lateral burpee over DB (scale to up downs)
Accessory:
Accumulate 1:00/side banded shoulder stretch
https://youtu.be/4mL9mVK_CTk?si=YTLTK4Wbx0ZXvbvr
Saturday, October 5
Warm-up: 2:00 easy row (1x) directly into 2 rounds - 12 alt plank-up + 10 alt shoulder taps (or weight shifts) from handstand or plank + 8 deadlift (light) + 6 broad jump + :30 chest opening stretch
Strength:
12:00 EMOM -
3-5 deadlift, warming up to WOD weight
:30-:45 handstand push-up or HSPU progression work
:30-:45 barbell ab rollout
Rest
WOD:
“Christine”
3 rounds for time -
500 meter row
12 deadlift @ BW (scale to ¾ BW or ½ BW)
21 box jump @ 24/20 in (scale to lower surface jumps or plate hops)
*Expected times for Christine - beginner 15-20 mins; intermediate 12-14 mins; advanced 9-11 mins; elite < 8 mins
Accessory:
5:00-10:00 work on handstand walks OR
6:00 AMRAP - Max effort sit-ups, weighted if possible