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) - 

  1. 10/side med ball rotational throw w/ partner (P1 throws 10/side, then switch)  https://youtu.be/SGDI-khucZA?feature=shared

  2. 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 -

  1. Strict press 9-7-5-3-3 (start light and build if possible) 

  2. 8/side split stance KB row w/ rotation @ moderate weight https://youtu.be/w-0c44yjnNE?feature=shared

  3. 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) -

  1. 6/side DB box step-up w/ glute focus* (2 @ moderate weight / 24/20 in)

    https://youtu.be/qF9ObYNoWFY?si=wJIuGx-vpV5VWjgT

  2. 12 barbell Romanian deadlift (135/95 or 95/65 or 65/45) 

    https://youtu.be/LURGDIX3adY?si=dmF9dsO4D_zrU7H0

  3. 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) -

  1. :30 reverse tabletop pose https://youtu.be/C-YR1fLlOJs?si=RPXP4h1CzLA3g9_C

  2. :30 alternating upward dog to downward dog https://youtube.com/shorts/t-oXsFuZGyo?si=qT3tOXMGlzIllxvd

  3. :30/side  lateral trunk stretch on rig https://youtube.com/shorts/XlycOnDbVTg?si=V4KwKEqioOjaKZly

  4. :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! 

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