Tuesday September 8- Friday September 11

Tuesday september 8 

Warm up: 20 m skip for height, 20 m skip for distance, 10 lunges, 10 ring rows x2

Strength: 12 min emom 

1: 4 dB snatches heavy 50/70 

2: 5 burpees 

Wod: 15 min amrap

20 plate to overhead 45/25 

20 oh plate lunges (10 per leg )

10 burpees with jump on the plate 

Accessory: 30 banded internal rotations, 30 banded external rotations, 30 underhand band pull aparts

Wednesday september 9

Warm up: :20 bottom of squat with barbell (back squat position), 20 tall box step ups, 10 scap pull ups x2

Strength: 10 min to build to heavy back squat ( when you finish keep weight on bar)

Wod: (Use same weight that you just finished finding your max back squat at) 

2 back squat

10 calorie row bike ski or 100 m run

12 rounds 

Accessory: 30 windshield wipers with barbell, 30 russian twist

Thursday september 10 

Warm up: 10 warrior squats, :30 pec stretch, :30 handstand or plank hold

Strength: 14 minutes 

Build to a heavy 6 push press unbroken 

Wod: use same from strength part for push press for wod as for deadlift 

15 rounds

1 push press (use 6rep max from above) 

7 sumo deadlift high pull

10 air squats 

Accessory: optional 3 rounds 

:20 second hollow hold

15 reverse crunch 

10 toe touches

5 v ups

Friday september 11

Warm up: 10 good mornings with barbell, 10 box jumps, 10 chest pass with med ball at wall  x3

Strength: 12 min Emom

1: 10 heavy kb swings #72 #54

2: :30 plank 

Wod: 27-21-15-9

Bench Press 

Calorie row or ski

August 31-September 4

Monday, 8/31

Warm up: 2 rounds - 8 inch worms + :30 pigeon stretch/side + :30 frog stretch + 20 jumping jacks + 10 jumping squats 

Strength: 

In 15:00, build to a heavy front squat single (85-90%) or stay light/moderate and complete sets of 5-10

*:30-:45 double under or jump rope practice between lifts 

WOD:

For Time: 

100 Hang clean and press (65/95) 

*Every time you break, complete 12 1-arm DB overhead lunges (35/50)

**Scale up if you desire - 75/105

Accessory (optional): 

Accumulate 3:00 KB front rack hold 

Tuesday, 9/1

Warm up: 2 rounds - :30 HS hold or plank + 20 m Spider-Man stretch + 20 m broad jumps + :30 crab stretch + 15 sit ups 

Strength: 

Every :90 for 4 rounds: 

1st: 10-12 touch and go Deadlifts (60-65% 1RM) 

2nd: :45 Handstand practice (e.g., HSPU, wall walks, HS walks, plank with feet elevated, etc)

WOD: 

For time: 

500 meter row or ski, or 25 calorie bike 

15 front squats (95/135)

500 meter row or ski, or 25 calorie bike 

12 front squats 

500 meter row or ski, or 25 calorie bike 

9 front squats 

Accessory (optional): 

50 quadruped hip extensions/side 

Wednesday, 9/2

Warm up: 2 rounds - 20 m skip for height + 50 mountain climbers + 10 v-ups + :30 downward dog calf marches

Strength: 

Every :90 for 4 rounds: 

1st: :45 plank, weighted if possible

2nd: 5-7 Strict pull ups or 8-10 ring rows 

WOD: 

21-15-9 

Power snatch (weight listed below) or DB snatch (42-30-18)

Toes to bar 

*50 Double unders after each rounds, or 100 singles 

*Increase snatch weight for each round if possible.  Round of 21: 65/95; Round of 15: 75/105; Round of 9: 85/115

Accessory (optional): 

Accumulate a 2:00 wall sit (weighted if possible) 

Thursday, 9/3

Warm up:  :30 wrist stretch + 2 rounds - 12 banded bent over rows + 5 push ups + :45 plank + 10 Russian baby makers 

Strength: 

In 15:00: 

Build to a tough set of 8 alternating back rack lunges 

*Complete 10 renegade rows between sets 

WOD: 

3:00 AMRAP for 3 rounds (1:00 rest between rounds)

10 Thrusters (55/75)

10 Bar-facing burpees 

*Score is total number of reps 

Accessory (optional): 

Accumulate 200 flutter kicks (weighted if possible) 

Friday, 9/4

Warm up: 3 rounds with pvc - 10 pass throughs + 10 around the worlds + :30 T-spine stretch + 10 reverse Samsons 

Strength: 

In 15:00: 

Build to 75% 1RM bench press, then alternate between the following movements for 4-5 rounds: 

5 Bench press @75%

6-8 chest to bar pull ups or traditional pull ups or ring rows (focus on kipping rhythm), or 1-3 muscle ups 

WOD: 

For time: 

1,000 m row or ski, or 50 calorie bike 

Then, 10-9-8-7-6-5-4-3-2-1

Deadlifts (155/225)

Single DB step overs (35/50)

Accessory (optional): 

Accumulate 30 push ups or deficit push ups 

August 24-28

Monday 8/24 

Warm up: 2 rounds - 20 m DB death march + 10 med ball clean and press + :30 pigeon stretch + 10 pass throughs 

Strength:

In 12:00, work to a moderate/heavy complex: 

1 power clean + 1 hang power clean + 1 jerk OR stay light/moderate to work on form (if staying light, complete 1 complex every :60-:90)

WOD: 

50 calorie buy-in, followed by 2:00 rest

Then, 4 rounds for time: 

12 Toes to bar or knees to elbow 

24 Wall balls 

48 double unders or 96 singles 

Accessory (optional): 

Accumulate 2:00 Russian twists 

Accumulate 2:00 plank with forearms on med ball 

Tuesday 8/25 

Warm up: shoulder stretch (coaches choice) +  2 rounds - 8 push ups + 20 m Frankensteins + 20 m penguin walk + :20 kipping or bar hang 

Strength:

Every :90 for 4 rounds: 

1st: :45 work on tough pull exercise (e.g., butterfly kipping or S kip pull ups, strict pull ups, ring or bar muscle ups, horizontal ring rows or barbell rows)

2nd: 8/10 calorie bike - pay attention to RPM’s and try to exceed each round.  Start moderate, work to sprint.

WOD: 

3 rounds for time: 

15 KB swings (use hips, keep heels down) 

10 hang power cleans (85/125) or DB hang power cleans 

15 box jumps or step ups 

10 push jerks (85/125) or DB push jerks 

15 bar facing burpees or DB facing burpees 

Accessory (optional): 

Accumulate 30 barbell or DB glute bridges

Wednesday 8/26 

Warm up: 2 rounds - 12 good mornings + :30 handstand hold or plank + 20 meter walking lunges + 20 m high knees 

Strength:

In 15:00, build to a tough Deadlift double - a little heavier than you built to last week, or 75% 1RM

WOD: 

Every 3:00 for 6 rounds: 

3 DB thrusters (35/50) 

6 Handstand push ups, pike push ups off box or bench, or hand release push ups 

9 Deadlifts (125/185) or DB/KB Deadlifts 

Accessory (optional): 

Accumulate 30-40 split stance squats/side (bodyweight only) 

Thursday, 8/27

Warm up: 2 rounds - 20 m Spider-Man stretch + 20 m bear crawl + 12 banded pull aparts + 5 burpees 

Strength:

Every :60 for 12:00: 

1st: 5 strict press @ 65% 1RM

2nd: :30 v-ups or single leg v-ups 

WOD: 

3 rounds for time: 

400 meter run 

16 alternating 1-arm DB snatch 

400 meter run 

16 alternating 1-arm hang clean and jerk 

Accessory: 

Accumulate :60 weighted star plank or side plank/side 

Friday 8/28

Warm up: 2 rounds - 10 Russian baby makers + :30 chest opening stretch + :30 alternating quad stretch + 10 banded forward raises + 10 banded rows 

Strength:

In 12:00, work to a moderate/heavy back squat or box squat  (a little heavier than what you plan to do for the WOD) OR work on 5 goblet squats with a :05 descent every :90-2:00

WOD (20:00 cap): 

Alternate between the following, for time: 

2-4-6-8-10-12-14-16-18-20

Pull ups or ring rows 

10-9-8-7–6-5-4-3-2-1

Front squats (95/135) or goblet squats 

Accessory (optional): 

200 m Farmers carry 

August 17-21

Monday, August 17

Warm up:  20 pass throughs + 2 rounds: :30 squat hold + 10 reverse Samson’s + :30 hamstring stretch + 10 v-ups

Strength: 

Every 2:30, complete both exercises for 4 rounds: 

5 1 ¼ squats (back rack @ 65% of back squat 1RM, or use DB’s)

6-8 strict toes to bar, hanging leg raises, or hanging knee raises, or slow and controlled reverse crunches on floor 

WOD: 

Every 4:00 for 6 rounds: 

9 Devil press (35/50 Rx, less for health athlete) 

18/24 calories

*The goal here is to maintain similar times in each interval.  

** If you do not get at least :30 of rest, adjust weight or reps to allow rest

***If sharing DB’s, 1 person will row, bike or ski first and complete devil presses second 

Accessory (optional): 

2-3 rounds: 

6 single leg kb deadlift/side 

Tuesday, August 18

Warm up: 2 rounds - :30 Spider-Man stretch/side/side + :30 pigeon stretch/side + :30 banded side steps + 10 kb suitcase deadlifts/side 

Strength: 

In 15:00, build to a tough set of 3 Deadlifts (around 70% 1RM, or a little heavier than what you plan to do in the EMOM) 

*10 v-ups between lifts 

WOD: 

For time: 

15:00 EMOM: 

1st: 5-7 Deadlifts (155/225 Rx, 185/275 Rx plus, or lower for health athlete)

2nd: Max wall balls 

3rd: Rest 

*Score is total number of wall balls 

**Can use barbell, DB’s or KB’s for Deadlifts

Accessory (optional):

Accumulate 2:00 alternating reverse lunges (deficit from plate if possible) 

Wednesday, August 19

Warm up: 200 meters + 2 rounds - :30 crab bridge + 12 banded pull aparts + 12 banded rows + :30 side plank/side 

Strength: 

In 15:00, work on the following jerk sequence: 

10-9-8-7-6-5-4-3-2-1

Push press, push jerk, or split jerk 

*Build in weight for each set if possible. Can use barbell, DB’s or KB’s

**Start with push press, switch to jerks as weight gets heavier and reps get lower

WOD: 

For time: 

500 meter row, ski, run, or 30 cal bike 

25 pull ups or ring rows 

400 meter row, ski, run, or 25 cal bike 

20 pull ups or ring rows 

300 m row, ski, run, or 20 cal bike 

15 pull ups or ring rows 

200 meter row, ski, run, or 15 cal bike 

10 pull ups or ring rows 

100 meter row, ski, run, or 10 cal bike 

5 pull ups or ring rows 

Accessory (optional): 

Accumulate 30-50 banded lat pull downs 

Thursday, August 20

Warm up: With an empty bar or pvc, complete 3 rounds of the following: 

5 clean pulls + 3 clean high pulls + 3 muscle cleans + 3 front squats 

Mobility: Hips (coaches choice) 

Strength: 

In 12:00: 

Build to a heavy power clean single (PR anyone?) or stay light/moderate and work on form (if staying light/moderate or using DBs, complete 5-7 power cleans every :60) 

WOD: 

21-15-9-15-21

Hang power cleans (95/135 Rx, 65/95 Health) or DB power cleans 

Front squats 

Accessory (optional): 

Accumulate a total of 2:00 double DB or KB overhead hold, or plate overhead hold - tight glutes and core, lock out elbows and shoulders 

Friday, August 21

Warm up: 2 rounds - :30 pec stretch/side + 10 downward dog push ups + 16 shoulder taps + :30 Superman hold 

Strength: 

In 15:00, complete 5-7 rounds of the following: 

5 Bench Press @70% 1RM (or a little heavier than last week) or 10 DB bench 

10 single arm DB or KB overhead lunges (5/side) 

WOD: 

5 rounds: 

In 2:00, complete: 

10 hang power snatch (65/95)

30 double unders or 60 singles 

Max burpees 

*:60 rest between rounds 

**Score is total number of burpees 

Accessory (optional): 

Accumulate 30-50 banded tricep pulls 

August 10-14

Monday, August 10

Warm up: 2 rounds - :30 kipping practice + 5 burpees + :20 handstand hold or plank + :30 frog stretch + :30 hamstring stretch

Strength: 

Every :30 for 8 rounds: 

3-5 Handstand Push ups or HSPU progressions (pike push ups or traditional push ups)

*Drop reps or work every :60 if needed 

2:00 rest

Then, every :30 for 8 rounds: 

3-5 Kipping Pull-ups, ring rows, or supine barbell rows, or 1-3 muscle ups 

*Drop reps or work every :60 if needed 

WOD: 

3 rounds for time: 

400 meter run

30 Kettlebell swings (35/55)

20 wall balls (14/20)

Accessory (optional):

Accumulate 2:00 plank (weighted if possible)

Accumulate 2:00 hollow hold 

Tuesday, August 11

Warm up:  :30 wrist stretch + 2 rounds - 5 inch worms w/push up + :30 T-spine stretch + :30 Spiderman stretch/side + :30 jump jacks 

Strength: 

Every :90 for 4 rounds: 

1st: 2 clean pulls + 3 power cleans (75% 1RM) or 10 DB or KB Deadlifts 

2nd: :45 double under practice or single under form work - focus on slow, steady jump, moving at wrists, not elbows or shoulders

WOD: 

12:00 AMRAP: 

10/12 calorie row 

5 Push press (no heavier than 95/135) or DB press 

10/12 calorie row 

5 Hang power cleans (no heavier than 95/135) or double DB power cleans 

Accessory (optional):

200 meter uneven Farmer’s carry (100 m/side) 

Wednesday, August 12

Warm up: 10 alternating Samson stretch + 2 rounds - 10 plate ground to overhead + 20 Russian twists with plate + squat hold with 5 plate presses from chest + 10 pass throughs 

Strength: 

For 12:00, superset the following, working at a steady pace: 

1 Snatch complex (1 power snatch + 1 squat snatch + 1 overhead squat - work toward moderate weight or stay light and work on form)  OR 10 alternating lunges with plate overhead, working on lock out

+

:30 plank on barbell or barbell ab roll-outs or traditional plank 

WOD: 

For time, 27-21-15-9: 

Overhead squats (65/95) or 1-arm DB overhead squats 

Toes to bar or knees to elbow 

Box jumps or step ups 

Accessory (optional):

Accumulate 50 banded rows 

Thursday, August 13

Warm up: 2 rounds - 10 banded good mornings + :20 kipping + 10 plank ups + 10 alternating lunges 

Strength: 

Every :90 for 4 rounds 

1st: :45 handstand skill of choice (e.g., HS walking, wall walk, HS hold, plank on med ball, pike to plank with feet on box, etc….) 

2nd: 6 split stance squats/side (back rack barbell, or use DB’s), increase weight each time if possible

WOD:

5 rounds for time: 

9 Deadlifts (175/255) or KB deadlifts 

12 Pull-ups or ring rows 

15 DB Thrusters (20/35)

Accessory (optional):

Accumulate 50 weighted glute bridges 

Friday, August 14

Warm up: 2 rounds - 5 burpees + 100 m run + 20 alternating step ups + :30 pigeon stretch/side + 6 inch worms- no knee bend!

Strength: 

In 12:00, complete 3-5 rounds of the following: 

6 Bent over rows/side 

8 ring dips, dips off GHD or 16 dips off box 

10 bench press @ 65% 1 RM 

WOD (20:00 cap):

40-30-20-10

Double unders (80-60-40-20 single unders) 

Alternating DB Snatch (35/50) 

Sit ups 

*10 calorie bike sprint after each round 

Accessory (optional):

Accumulate 50-75 banded tricep pulls