October 26-31

Monday, October 26

Warm up: 3 rounds - :30 plank + 20 m toy soldiers + 10 m death march w/light DBs + :30 squat hold + 10 pass throughs 

Strength: 

12:00 EMOM:

1st: 1 Dual KB clean + 2 dual KB push press + 2 dual KB split stance squats/side (front rack)

2nd: :30 Hollow hold, weighted if possible 

3rd: 100 m sprint, or 10 calorie row, bike, or ski sprint 

WOD: 

5:00 AMRAP, for 3 rounds: 

4 Front squats (75/115)

8 Toes to bar or knees to elbow 

12 Sit-ups 

*Rest 1:00 between rounds.  Restart AMRAP after each cycle. 

** Feel free to use DBs or KBs for squats if you prefer 

Accessory (optional): 

Accumulate 2:00 KB front rack hold 

Tuesday, October 27

Warm up: 3 rounds - 10 banded punches/side + :30 Superman hold + 10 suitcase deadlifts/side + :30 pigeon stretch/side 

Strength: 

Every :90 for 4 rounds: 

1st: 5 strict pull-ups or ring rows (as horizontal as you can get), w/ :03 eccentric descent 

2nd: 5 1-arm bent over rows/side, 3131 tempo 

WOD: 

6 rounds for time

21 Double unders or 42 singles 

15 Box jumps or steps ups 

9 Deadlifts (155/225)

Accessory (optional):

2 rounds, for quality - 30 hollow rocks + 20 v-ups (:60 rest between rounds) 

Wednesday, October 28

Warm up: 3 rounds - 5 muscle snatches with pvc or empty bar + :30 OH barbell hold + 10 m walking lunges + 10 m inch worms + 10 around the worlds/side 

Strength: 

In 14:00, work to complete 5 rounds of the following: 

4 Hang power snatch + 6 OH reverse lunges (start light; build each round if possible)*

12 Cal row, moderate pace, focus on form; pretend you are threading a needle, sit up tall

*You can choose to do 8 alternating DB snatches + 6 1-arm DB OH lunges/side instead

WOD: 

For time: 

9-18-27-18-9

Thrusters (55/75)

Push-ups (go for quality - chest to ground, thighs off)

*Use DBs for thrusters if you prefer 

Accessory (optional):

Accumulate 75 banded tricep pulls 

Thursday, October 29

Warm up: 3 rounds - 10 side plank w/hip drop/side + 15 banded pull aparts + 20 banded glute bridges + 10 plank ups 

Strength: 

In 12:00, work to complete 4 rounds of the following: 

9 Ring dips, 9 dips off GHD, or 18 dips from box or bench 

12 Alternating renegade rows 

15 barbell glute bridges (65/95) 

WOD: 

“Demetrius”

20-16-12-8-4

Bench press (105/155)

Calorie row or ski 

Accessory (optional):

Accumulate 100 Russian twists w/wall ball 

Friday, October 30

Warm up: 3 rounds - 5 muscle cleans + 10 Bootstrappers + 20 alternating step ups + 10 kip swings 

Strength: 

Every :90 for 4 rounds: 

1st: 1 Power clean + 1 hang power clean + 1 high hang power clean + 1 jerk (build in weight each round if possible)

2nd: :45 easy bike 

Partner WOD: 

14 rounds for time (7 rounds/person; you go, I go): 

Partner A: 

15 KB swings 

10 Pull-ups 

5 Power cleans (95/135)

Partner B: 

Complete 20 double unders, or 40 singles, while partner A works, and then rest the remainder of time

Accessory (optional):

Accumulate 50-75 banded lat pull-downs 

Saturday, October 31

Warm up: 3 rounds - 10 m reverse Samson + 10 m Spider-Man stretch + 20 m high knees + 15 banded good mornings 

Strength: 

In 14:00: 

Deadlift - Build to set of 3, heavier than you plan to do for WOD 

WOD: 

For time: 

100 Calorie row 

80 Wall balls 

60 Toes to bar or knees to elbow 

40 Burpees over bar 

20 Deadlifts (155/225)

Accessory (optional):

Accumulate 2:00 side plank/side, weighted if possible 

HAPPY 🎃 👻 HALLOWEEN!! 

October 19-23

Monday, October 19

Warm up: 3 rounds - 5 muscle cleans + 5 thrusters (empty barbell) + 10 walking Samson stretches + 10 alt quad stretches + 15 anti-rotation banded presses from rig 

Strength: 

In 14:00, build to moderate/heavy complex: 

6 Thrusters + 4 alt lunges + 2 front squats 

WOD: 

16:00 EMOM (4 rounds):

1st: 10/12 Calorie bike 

2nd: 50 Double unders or 100 singles

3rd: Max reps toes-to-bar, knees to elbow, or v-ups 

4th: Rest 

*Score is total number of ttb or kte reps 

**Modify as needed to complete all reps in :60 timeframe 

Accessory (optional): 

2 rounds - 30 Woodchoppers/side w/wall ball, directly into 30 Russian twists w/wall ball 

Tuesday, October 20

Warm up: 3 rounds - 5 strict press w/empty bar + 10 pass throughs + 10 ring rows + 10 jumping squats + :30 hamstring stretch 

Strength: 

In 15:00, work to complete the following: 

10-8-6-4-2 

Strict press (build in weight each round if possible) 

3-3-3-3-3 

Strict pull-ups w/:05 to :10 chin-over-bar hold each time 

WOD: 

12:00 AMRAP: 

5 Hang squat cleans (65/95)

5 Push press (65/95)

5 Pull-ups 

Accessory (optional): 

200 m uneven carry (1KB in front rack, 1 in Farmer’s carry), switch arms as needed 

Wednesday, October 21

Warm up:  3 rounds - 20 banded lat pull downs + 20 banded tricep pulls + 9 push-ups (3 narrow, 3 normal, 3 wide) + 20 m bear crawl + 20 m high knees 

Strength: 

Every 2:30 for 5 rounds: 

5 Deadlifts around 50-60% 1RM, :03 eccentric tempo 

10 Handstand push-ups

*Complete both exercises in 2:30 timeframe 

**Modify HSPU with pike push-ups or a :30 HS hold or :30 plank w/feet elevated 

WOD: 

For Time: 

500 Meter row 

50 Box jumps 

40 Push-ups 

30 Burpees over rower 

Accessory (optional): 

Complete 30 rotational med ball wall slams/side 

Thursday, October 22

Warm up: 3 rounds - :30 banded side steps + :30 pigeon pose/side + 5 inch worms + 10 banded good mornings 

Strength: 

In 14:00, work to complete: 

4x10 Barbell good-mornings - stay fairly light, but build a little each round if possible 

Then, move into:

2x15 back squat @ 55-65% 1RM

WOD: 

For time: 

18-15-12-9-6

Front squats (95/135) 

25-25-25-25-25 

Sit-ups 

*GHD sit-ups if used to volume 

Accessory (optional): 

Accumulate 50 barbell glute raises 

Friday, October 23

Warm up: 3 rounds - :30 t-spine stretch + 20 shoulder taps from plank + 5 muscle snatches + 5 drop snatches w/empty bar or pvc 

Strength: 

Every :90 for 5 rounds: 

1st: :45 Pull-up work (e.g., horizontal ring rows, butterfly kipping, s-kipping, etc.) 

2nd: :45 weighted plank (25/45)

WOD: 

“Randy”

For Time: 

75 Power snatches (55/75)

*Work-out should take no longer than 15:00

Accessory (optional): 

Accumulate 50 alt bicep curls + 50 lat pull-downs 

Saturday, October 24

Warm-up: 3 rounds - 20 m toy soldiers + 20 m butt kicks + :30 handstand hold + 5 muscle cleans 

Strength: 

In 14:00, work to a moderate/heavy complex: 

1 Power clean + 1 hang power clean + 1 high hang power clean 

WOD: 

16:00 AMRAP: 

400 Meter run 

20 Russian KB swings (35/53)

2 Handstand push-ups

*Add 2 HSPU each round 

**Pike push-ups from box or HRPU to scale

Accessory (optional): 

Tabata set (:20 on, :10 rest for 8 rounds in 4:00)

Alternate between plank and mountain climbers 

October 12-16

Monday, October 12

Warm-up: 3 rounds - 10 chest passes w/wall ball + 5 muscle cleans w/press (empty bar) + 5 muscle snatches (empty bar) + :30 chest opening stretch

Strength: 

In 15:00, work to complete the following sequence: 

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

Bench press, building each round if possible 

*:30 hollow rocks between rounds 

WOD:

For Time: 

30 Clean and jerks (75/115)

15 Power snatches (75/115)

*Every minute, perform 5 toes-to-bar or knees to elbow

**Start the work-out with toes-to-bar 

Accessory (optional): 

2-3 rounds - 20 banded standing punches/side with rotation 

Tuesday, October 13

Warm-up: 3 rounds - :30 plank + 10 alternating quad stretches (holding for :03) + :30 plank ups + 5 fronts squats w/empty barbell 

Strength:

In 14:00, complete 4-5 sets of the following: 

12/15 Calorie bike 

:30 Banded side steps 

10 Pendlay rows (weight is athlete’s choice)

:30 Banded glute bridges 

WOD: 

3 rounds for time: 

50 Double unders (or 100 singles)

40 Front squats (65/95)

30 V-ups (or alternating single leg v-ups)

20 Alternating lunges (no weight) 

Accessory: 

Accumulate 2:00 Superman hold 

Wednesday, October 14

Warm-up: 3 rounds - 10 banded good mornings + 10 banded pull aparts + 10 bootstrappers + 5 burpee broad jumps 

Strength: 

Every :90 for 4 rounds: 

1st: :45 work on gymnastics skill of choice (e.g., handstand hold, handstand walking, muscle ups, kipping, toes-to-bar, etc)

2nd: :45 Box jumps or step ups (If jumping, continue to focus on soft landing)

WOD: 

18:00 EMOM: 

1st: 10 Touch-and-go deadlifts (155/225)

2nd: 10 Pull-ups 

3rd: 10 Lateral burpees over bar 

*Scale as needed to assure you get at least :10 rest

Accessory: 

Accumulate 30 rotational med ball slams

Thursday, October 15

Warm-up: :60 squat hold with alternating reach + 3 rounds - 20 m high knees + 20 m toy soldiers + 20 m bear crawl

Strength: 

12:00 EMOM: 

1st: :40 Sprint - row, run, bike, or ski, 

2nd: :40 Smooth double unders or single unders.  

WOD: 

“The Chief”

Five 3:00 AMRAPs 

3 Power cleans (95/135)

6 Push-ups 

9 Air squats    

*Rest 1:00 between each round 

Accessory: 

2-3 rounds, try to complete each round unbroken: 

:20 flutter kicks + :20 hollow hold + :20 sit-ups 

Rest between sets 

Friday, October 16

Warm-up: 2 rounds - 20 banded side steps + 8 Cossack squats (no weight) + 10 pass throughs + 10 kip swings + 10 m Samson stretch + 10 m inch worms 

Strength: 

In 15:00, complete 4-5 rounds, for quality, with empty barbell: 

10 Cossack squats (back rack)

10 Overhead squats (3131 tempo)

20 DB seesaw rows (no heavier than 35/50) 

WOD: 

In 2:00, complete: 

8 Thrusters (75/115)

8 Toes-to-bar or knees-to-elbow 

Max calories in remaining time 

*Complete 5 rounds 

**Rest :60 between rounds

Accessory (optional): 

50 weighted side bends/side

Saturday, October 17

Warm-up: 3 rounds - 20 m skip for height + 20 m death march + 1 Turkish get-up with light weight + 5 push-ups + 5 burpees 

Strength: 

In 14:00, complete 5-6 rounds of the following: 

1 Power clean + 1 squat clean (build in weight if possible)

1 Turkish get up/side 

WOD: 

16:00 AMRAP: 

400 Meter run 

20 KB swings 

2 Handstand push-ups 

*Add 2 HSPU each round 

**Pike push-ups from box or HRPU to scale

Accessory (optional): 

Tabata set (:20 on, :10 rest for 8 rounds in 4:00)

Alternate between plank and mountain climbers 

October 5-9

Monday, October 5th

Warm-up: 3 rounds - 3 power cleans with :03 pause above knees + 3 push press (start w/empty bar, add a little weight each round if possible) + 5 push-ups into downward dog + 10 alternating Samson stretch

Strength: 

Every :90, for 8 rounds: 

Build to moderate/heavy complex - 

1 power clean + 1 hang power clean + 1 jerk or split jerk 

*With the cleans, make sure to maintain straight arms until you have cleared hips 

WOD: 

12:00 AMRAP: 

40 Double unders or 80 singles 

20 Single DB reverse lunges (35/50)

20 Alternating DB snatch 

*Hold DB however you want for lunges - goblet, shoulder, or side position, switching it up as needed 

Accessory (optional): 

Accumulate 30 plank ups + :60 plank 

Tuesday, October 6th

Warm-up: 2 rounds - :30 wall sit + 20 m alternating quad stretch + 20 m Spider-Man stretch + 5 back squats with empty barbell 

Strength: 

In 12:00, complete the following back squat sequence: 

5 reps @50% 1RM, 3 reps @60% 1RM, and 1 rep @70% 1RM.  Then, complete 15-20 back squats at 75% 1RM

WOD: 

On a 6:00 running clock: 

40 Sit-ups 

60 Wall balls 

Rest the remaining of the time, and then go directly into: 

On a 6:00 running clock: 

40 Sit-ups 

40 Burpees 

Rest the remainder of the time, and then finish with: 

On a 6:00 running clock: 

40 Sit-ups 

60 Wall balls 

*Complete the work within the sets in any order, athlete’s choice (e.g., on the first set, athlete may choose 4 rounds of 10 sit-ups and 15 wall balls)

Accessory: 

Accumulate 2:00 Sorensen hold or Superman hold 

Wednesday, October 7th

Warm-up: :60 squat hold w/alternating thoracic rotation +  2 rounds - 10 banded good mornings + 10 banded bent over rows + :30 plate hops + 10 kips swings 

Strength: 

12:00 EMOM: 

1st: 5 Bent over rows/side 

2nd: 10 Box jumps (Shh  🤫🤫🤫focus on soft landing)

WOD: 

“Helen”

3 rounds for time: 

400 m run

21 KB swings (35/53)

12 Pull-ups 

*Benchmark times - Beginner 15-17 min; Intermediate 11-14 min; Advanced 9-10 min; Elite < 8 min

**KB swings are American, meaning you will go overhead 

Accessory: 

Accumulate 50 banded lat pull-downs 

Thursday, October 8th

Warm-up: 3 rounds - 10 pvc pass throughs + 10 pvc around the worlds + 10 overhead squats with pvc + :30 t-spine stretch 

Strength: 

12:00 EMOM: 

1st: :45 Bike or ski (moderate pace) 

2nd: 3 Muscle snatches + 3 overhead squats + 3 Sotts press w/empty barbell or pvc for all movements (no heavier than 35/45) 

WOD: 

12 Hang squat snatches (or hang power snatch + OHS) (65/75)

24 calorie row 

15 Hang squat snatch (or hang power snatch + OHS) (65/75)

30 calorie row 

18 Hang squat snatch (or hang power snatch + OHS) (65/75)

36 calorie row 

Accessory: 

Accumulate 2:00 side plank/side, weighted if possible 

Friday, October 9th

Warm-up: :60 pigeon stretch/side + 3 rounds - 5 Deadlifts, starting with empty bar, and building a little each round + 10 banded good mornings + :30 glute bridge hold 

Strength: 

In 15:00, complete the following: 

Build to a tough set of 5 touch-and-go banded deadlifts 

*:30 plank on barbell between sets 

WOD: 

10:00 AMRAP: 

24/30 Calorie bike 

30 Toes-to-bar or knees to elbow 

30 Push-ups 

Max deadlifts in remaining time (155/225) 

Accessory: 

Accumulate 30-50 barbell glute bridges 

Saturday, October 10th

Warm-up: 2 rounds - 20 banded lat pull-downs + :30 plank + 30 mountain climbers + 20 m walking lunges + :30 seated hamstring stretch 

Strength: 

12:00 EMOM: 

1st: 8 Front rack reverse lunges (95/135)

2nd: 5 Strict pull-ups or 8 kipping pull-ups 

WOD: 

21-18-15-12-9

Double unders 

Hang squat cleans (95/135)

*200 m run after each round (end with run) 

Accessory: 

Accumulate 100 sit ups 

Monday, 9/28 - Friday, 10/2

Monday, 9/28

Warm-up: 2 rounds - 10 m death march + 10 m walking lunges + :30 squat hold + 20 m quad stretch + 10 kip swings 

Strength: 

In 15:00, complete 4-5 rounds of the following, alternating between movements each round: 

1st: 6-8 Barbell overhead lunges (no heavier than 95/135, or use plate)

2nd: One of the following gymnastics complexes:

• 4 toes to bar + 2 pull-ups + 1 muscle up 

• 2 toes to bar + 4 pull-ups 

• 4 kip swings + 6 toes to bar knees to elbow 

WOD: 

14:00 AMRAP: 

10 Calorie row or ski 

10 HSPU or pike push-ups or HRPU 

1 Front squat (95/135)

*Increase front squat by 1 rep each round 

Accessory: 

30 single leg deadlift/side (1 KB, hold in opposite hand of stabilizing leg)

Tuesday, 9/29

Warm-up: 2 rounds - 15  sit ups + 10 plank ups + 8 v-ups + 10 pass throughs + 5 push ups 

Strength: 

12:00 EMOM: 

1st: 8 1-arm DB floor press, right 

2nd: 8 1-arm DB floor press, left 

3rd: :40 Alternating 1-arm DB hang clean and jerk (35/50)

WOD: 

For time: 

400 m run or 25 cal bike 

20 Power cleans (95/135)

300 m run or 20 cal bike 

15 Power cleans (105/155)

200 m run or 15 cal bike 

10 Power cleans (115/175)

100 m run or 10 cal bike 

5 power cleans (125/195)

*Don’t worry if you cannot hit the above weight, the goal is just to build a little each round if possible 

Accessory (optional): 

Accumulate 2:00 seated hamstring stretch, breathe through it 

Wednesday, 9/30

Warm up: 3 rounds - 5 back squat + 10 m Spider-Man stretch + :30 reverse plank + 10 split stance squats/side

*Add some weight during each round of your warm-up squats, if possible 

Strength: 

In 14:00: 

Continue building in weight until you hit 65% 1RM back squat if possible, then complete: 

5-5-5-4-3-3-3

Tempo back squats (3131) @ 65% 1RM

WOD: 

4 rounds for total reps: 

:60 Wall balls (14/20)

:60 Double unders 

:60 Pull-ups or ring rows 

:60 rest 

Accessory (optional): 

Accumulate 50 banded pull aparts 

Accumulate 50 banded lat pull downs 

Thursday, 10/1

Warm up: 2 rounds - :30 hollow hold + 20 shoulder taps + 12 banded bent over rows + :30 plate overhead hold + :30 t-spine stretch 

Strength: 

In 14:00, complete 3-5 rounds of the following: 

200 m 1-arm DB or KB Farmer’s carry (35/50, switching arms as needed) 

6 strict toes to bar or knee raises 

4 Turkish get ups (2/side, start light and build each round)

WOD: 

For Time: 

30-20-10

DB Deadlifts 

Burpees over DB’s 

V-ups 

Accessory (optional): 

Accumulate 40-50 barbell bicep curls (35/45), or 40 dual DB curls 

Friday, 10/2 

Warm up: 2 rounds - :30 chest opening stretch + 10 overhead squats w/pvc + 10 around the worlds w/ pvc + 5 push ups into downward dog 

Strength: 

In 14:00: 

10-8-6-4-2

Curtis P’s (1 Curtis P = 1 power clean + 1 lunge/leg + 1 push press; increase weight each round if possible 

*Get 2 wall walks (or 5 pike to plank from box) between sets 

WOD: 

In teams of 2, you go, I go

20:00 Max distance row

At min 0 & 10 - 30 Clean and jerks 

At min 5 and 15 - 30 Snatches 

*Start work out with clean and jerks 

** Only 1 partner working at a time, including row

***Weight no heavier than 75/115

Accessory (optional): 

Give your partner a fist bump, use some hand sani, and have a great weekend! 

Saturday, 10/3 

Warm up: 2 rounds - :45 pigeon stretch/side + 10 good mornings + 10 kip swings + 10 hanging knee raises + :30 plate hops 

WOD: 

15:00 EMOM: 

1st: 15 KB swings 

2nd: 12 Step-ups (1 DB or KB@35/50

3rd: 9 Toes to bar or knees to elbows 

Rest 5:00

15:00 EMOM: 

1st: 15 V-ups or sit-ups 

2nd: 12 Goblet squats (same weight as above)

3rd: 9 calorie bike or ski 

Accessory: 

Accumulate 2:00 battle ropes