Monday, September 9
Warm-up: 5-4-3 clean pull + clean high pull + muscle clean + front squat (empty barbell) + thread the needle w/ thoracic rotation/side + scorpion stretch/side + :30 easy jump rope
Strength:
In 12:00, complete 3 rounds (:60 rest between rounds) -
10/side med ball rotational throw w/ partner (P1 throws 10/side, then switch) https://youtu.be/SGDI-khucZA?feature=shared
3 hang power clean + 3 front squat (building to WOD weight)
WOD:
For time -
2-4-6-8-10-8-6-4-2
Hang power clean (135/95 or 105/75 or 85/55)
Front squat
*20 double under or 40 singles after each round
Accessory:
3x10/side - side lying banded open book stretch
https://youtube.com/shorts/_2iQhZaUXd0?si=mBmZMyGIzj17b00h
Tuesday, September 10
Warm-up: 2 rounds - 12 alt toe touch from plank + 10 pvc pass through + 8 strict press (empty barbell) + 6 supine toes-to-rig + 4 inch worm w/ push-up + :30 easy bike
Strength:
15:00 EMOM -
Strict press 9-7-5-3-3 (start light and build if possible)
8/side split stance KB row w/ rotation @ moderate weight https://youtu.be/w-0c44yjnNE?feature=shared
Rest
WOD: (14:00)
2:30 AMRAP x4 for total toes-to-bar reps (:60 rest between AMRAPs) -
3 wall walk
15/12 cal bike (scale to 12/9)
Max toes-to-bar, knees-to-elbow, or v-ups in remaining time
Accessory:
3x 8-10/side DB lat pullover @ moderate weight https://youtu.be/FK4rHfWKEac?si=qv0en76RKj3Vd6dR
Wednesday, September 11
Warm-up: 1:00 easy row or ski (1x) directly into 5-4-3-2-1 back squat (start w/ empty barbell and build) + Cossack squat/side + thoracic reach/side from squat + kip swing + :20 banded face pull
Strength:
Every 2:00 x5 (10:00) -
10-8-6-4-2
Back squat @ BW, ¾ BW, or ½ BW
WOD:
3 rounds @ moderate pace -
20 cal row or ski
5 bar muscle-up or 10 pull-up
-2:00 rest-
3 rounds @ moderate pace -
20 cal row or ski
15 sit-up
-2:00 rest-
3 rounds @ moderate pace -
5 bar muscle-up or 10 pull-up
15 sit-up
Accessory:
Accumulate 1:00/side banded lat stretch + 1:00 thoracic stretch on wall ball
https://youtu.be/Pxdd-bVai80?si=AJzbNvOeczf7dvIB
Thursday, September 12
Warm-up: 200 meter easy jog (1x) directly into 3 rounds - 10 alt box step-up + 8 DB bench press (start light and build to WOD weight) + 6 barbell RDL (light) + 4/side reverse Samson + :20 KB hamstring stretch from box
https://youtu.be/nsokWQIpX6k?si=6AaKzxZsC8EjjWxA
Strength:
In 15:00, superset the following x3 (2:00 rest between supersets) -
6/side DB box step-up w/ glute focus* (2 @ moderate weight / 24/20 in)
12 barbell Romanian deadlift (135/95 or 95/65 or 65/45)
24 alt reverse lunge (no weight)
*Glute focus = 1.) shin remains at 90 degrees 2.) no push off from back leg
WOD:
Every 2:00 x5 (10:00) -
10 DB bench press (2 @ 70/50 or 50/35 or 40/25 or 30/15)
200 meter run
*Complete both movements in each 2:00 interval then rest in remaining time
Accessory:
Tabata Copenhagen plank (4 rounds/side)
https://youtube.com/shorts/Rwap0_j5i5A?si=xmbBGpH3s4Z7DGDO
Friday, September 13
Warm-up: 5-4-3 dual DB snatch (light) + push-up to pike + single leg v-up/side + :30 alt hamstring scoops + :30 warm up for Strength work + :30 easy row, bike, or ski
Strength:
Every :90 x6 (9:00) -
:30-:45 work on gymnastics / bodyweight movement of choice
Partner WOD:
30:00 AMRAP for total rounds + calories -
P1:
2 rounds -
3 dual DB snatch (2 @ 50/35 or 40/25 or 30/15)
6 burpees over DBs
9 v-ups (weighted if possible @ 15)
P2:
Max calorie row, bike, or ski
(Partners switch every 2 rounds)
Accessory:
Core complex x3 (:60 rest) -
:10 plank + 10 alt mountain climber (:01 pause @ knee) + 10 alt shoulder tap + :10 plank
Saturday, September 14
Warm-up: 2 rounds - 12 pvc pass through + 10 alt quad stretch + 8 bootstrapper + 6/side scorpion stretch + 4 thruster (empty barbell) + :30 thoracic stretch on wall ball https://youtube.com/shorts/cbpBq6GneK8?si=GHPoFmWwHlNIaJDG
Strength:
In 12:00, complete 3 rounds of the following (:60 rest between rounds) -
:30 reverse tabletop pose https://youtu.be/C-YR1fLlOJs?si=RPXP4h1CzLA3g9_C
:30 alternating upward dog to downward dog https://youtube.com/shorts/t-oXsFuZGyo?si=qT3tOXMGlzIllxvd
:30/side lateral trunk stretch on rig https://youtube.com/shorts/XlycOnDbVTg?si=V4KwKEqioOjaKZly
:30 seated straddle stretch sequence (left, right, middle) https://youtu.be/0YEZbzoj2ts?si=teGfOEM8W6wnUhtr
WOD:
Every 2:00 x8 (16:00) -
10 push-up
10 barbell bicep curl
10 front squat
*All movements done w/ empty barbell
Accessory:
Have a wonderful weekend!