Monday, October 11 - Saturday, October 16

Monday, October 11

Warm-up:  3 rounds - :30 jump rope + :30 pigeon stretch/side + 10 alt scorpion stretch + 5 push-ups to pike + 5 deadlifts (building towards 65% 1RM) 

Strength: 

Every 2:00 for 10:00 - 

3 deadlifts @ 65% 1RM, :03 eccentric tempo 

*Try to use hook grip for these, not mixed grip; reset on ground - no touch-and-go

WOD: 

For time - 

10 bar muscle-ups 

20 clean and jerks (135/95 or 95/65) 

200 double unders, or singles 

20 clean and jerks (135/95 or 95/65) 

10 bar muscle-ups 

*Scale muscle-ups to chest-to-bar pull-ups, strict pull-ups, or challenging ring rows 

Accessory (optional): 

3x10 hip extensions, weighted if possible 

Tuesday, October 12 

Warm-up: 3 rounds - 10 pass throughs + :30 chest opening stretch + 10 plank-ups + :30 jumping jacks + 10 banded bent-over rows 

Strength: 

12:00 EMOM - 

1st: :30 DB bench press 

2nd: :30 alt renegade rows 

3rd: Rest 

WOD: 

For total reps - 

From 0:00-7:00 -

1,000 meter row or ski 

AMRAP push-ups 

From 7:00-13:00 - 

1,000 meter row or ski 

AMRAP push-ups 

From 13:00-18:00 - 

1,000 meter row or ski 

AMRAP push-ups 

*Score is total # of push-ups; that last round is going to be tight! 

Wednesday, October 13

Warm-up: 2 rounds - 10 bootstrappers + 10 air squats + 10 reverse Samson’s + 20 glute bridges + :30 easy bike 

Strength: 

In 15:00, work to complete 4 sets of max effort DB front rack squats.  Rest starts when you set down DB’s; rest for at least 2:00 between sets 

*Weight should be moderately heavy

WOD: 

For time - 

10-20-30-40-50

Russian KB swings (53/35) 

KB front rack walking lunges (53/35) 

*Use 1 KB for lunges; switch arms as needed 

Accessory (optional): 

3x15-20 banded hamstring curls or 3x10 cable hamstring curls 

Thursday, October 14

Warm-up: 10-8-6-4-2 - snatch balance + hollow rocks + groiners + inch worms

Strength: 

Every :90 for 5 rounds - 

1st: Max effort toes-to-bar or v-ups for quality 

2nd: 2-4 power or squat snatch, building in weight if possible 

WOD: 

10:00 AMRAP - 

4-8-12-16-20…..

Sit-ups 

Alt DB snatches (50/35 or 30/20) 

*Keep adding 4 reps until you reach the 10:00 cap

Accessory (optional): 

3x15-20 banded lat pull-downs or 3x10 cable pull-downs 

Friday, October 15

Warm-up: 10:00 AMRAP@steady pace - 100 meter run + 10 banded pull-aparts + 5 ring rows + 10 pass throughs + 5 burpee broad jumps 

Extended Warm-up: 

In 15:00, warm-up to WOD weight for back squats and bench press

WOD: 

For quality - 

5-10-15-10-5

Back squats (225/155) 

Bench press (175/125) 

Strict pull-ups 

*Scale weight as needed 

**Rx+ option - back squat 275/185; bench press 205/145

Accessory (optional): 

1:00 banded hamstring stretch/side 

Saturday, October 16

Warm-up: In 10:00, build to power clean WOD weight; in between warm-ups lifts, :30 handstand hold or plank + 10 hand release push-ups + :30 easy bike 

WOD: 

“Holleyman”

30 rounds for time - 

5 wall balls 

3 handstand push-ups 

1 power clean (225/155)

*Scale weight as needed 

Monday, October 4 - Saturday, October 9

Monday, October 4 

Warm-up: In 10:00, build to 60% push jerk 1RM or light/moderate weight; in between sets, get :30 lateral hops + :30 handstand hold or plank + 8 pass throughs 

Strength: 

Every :90 for 5 sets - 

1st:  3 push jerk, :02 pause in the catch (start at 60% and build in weight) 

2nd:  :45 jump rope for quality (doubles or singles) 

WOD: 

10:00 EMOM - 

1st: :30 max wall walks

2nd: 8-12 burpee box jump overs 

*Scale wall walks to walk-outs from box; scale jump-overs to step-overs 

** Score is total number of reps 

Accessory (optional): 

Accumulate 200 shoulder taps from plank 

Tuesday, October 5 

Warm-up: 3 rounds - 10 air squats + 10 ring rows + 8 reverse Samson’s + 6 bootstrappers + :30 bike + :30 banded side steps 

WOD: 

3 rounds - 

3:00 AMRAP 

400 meter run 

Max air squats 

2:00 rest 

3:00 AMRAP

400 meter run 

Max pull-ups 

2:00 rest 

*Everything written above constitutes 1 round; complete 3 rounds total 

**Score is total number of air squats + total number of pull-ups 

Accessory (optional): 

Accumulate 3x15-20 supine hamstring curls w/med ball

Wednesday, October 6 

Warm-up: 10-8-6-4-2 - muscle cleans + banded good mornings + plank-ups + inch worms w/push-up 

Strength: 

10:00 EMOM - 

1st: :30 handstand work of choice, or any plank variation 

2nd: 3 power cleans, warming up for WOD weight

WOD: 

5 rounds for time - 

40 double unders 

10 hang power cleans (135/95 or 95/65) 

2:00 rest 

5 rounds 

10 handstand push-ups 

15 deadlifts (135/95) 

Accessory (optional): 

1:00 runners lunge hold/side + :30 seal stretch + 1:00 child’s pose 

Thursday, October 7 

Warm-up: In 10:00, build to 55% overhead squat 1RM, or moderate weight.  Between warm-up lifts, get 10 v-ups + 10 banded pull-aparts + 10 pass throughs 

Strength: 

In 15:00, work to complete the following sequence, building to a challenging set of 3 - 

Overhead squats 

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

*start sequence at 55% 1RM and build slowly from there

WOD: 

For time - 

6-12-18-12-6

Toes-to-bar 

Push press (115/75 or 85/55) 

Accessory (optional): 

3x10 face pulls 

Friday, October 8 

Warm-up: 3 rounds - 15 glute bridges + 12 sit-ups + 9 jumping squats + 100 m run 

Strength: 

In 15:00, work on a lift or skill of choice

WOD: 

Every 5:00 for 4 rounds - 

400 meter row or ski 

20 Russian KB swings (53/35 or 35/20) 

15/12 calorie bike 

*Scale reps as needed to assure some rest each round 

**Score is your slowest round 

Accessory (optional): 

Accumulate 2:00 side plank w/hip drop/side 

Saturday, October 9 

Warm-up: 2 rounds - 20 meter walking lunges + :30 pigeon stretch/side + 10 groiners + 10 front squats w/empty barbell 

Strength:

In 15:00, build to 75% 1RM front squat, then complete 3 sets of max effort front squats at that weight.  Rest 2:00 between sets. 

WOD: 

AMREPS in 20:00   - 

30 squat cleans (135/95) 

300 meter row or ski 

20 squat cleans (135/95) 

300 meter row or ski 

10 squat cleans (135/95) 

Max meters in remaining time 

*Score is total number of meters 

Monday, September 27 - Saturday, October 2

Monday, September 27 

Warm-up: 3 rounds - 10 alternating toe touches from plank + 10 plank-ups + 3-5 power cleans (building to WOD weight) + :30 easy bike + :30 chest opening stretch 

WOD: 

“Havana” 

25:00 AMRAP - 

150 double unders 

50 push-ups

15 power cleans (185/125)

*Scale weight as needed - 135/95 for intermediate athlete, 95/65 for fitness athlete

Accessory (optional): 

Accumulate 75-100 hollow rocks 

Tuesday, September 28 

Warm-up:  10:00 AMRAP @ steady pace - 10 pass throughs + 10 ring rows + 100 meter run + 10 reverse Samson’s + 5-10 kip swings or :20 Superman hold 

WOD: 

28:00 EMOM - 

1st: 3-6 muscle-ups or 12-15 pull-ups 

2nd: 250/200 meter row or ski 

3rd: 15/12 calorie bike 

4th: Rest 

*Scale pull-ups to ring rows; adjust reps as needed to finish within the minute 

Accessory (optional): 

3x8-10 1-arm tempo bent over rows/side (:02 concentric) 

Wednesday, September 29 

Warm-up:  2 rounds - 10 OHS w/pvc + :30 t-spine stretch + 10 bootstrappers + :30 alt quad stretch + 10 snatch balances w/pvc or empty barbell 

Strength: 

12:00 EMOM - 

1st: 1-3 power snatch, building to WOD weight 

2nd: :30 alt pistol squats  

WOD: 

15 rounds for time - 

10 wall balls 

2 power snatches (135/95 or 95/65) 

Accessory (optional): 

3x8-10 DB external rotations 

Thursday, September 30 

Warm-up:   In 10:00, build to 75% bench press 1RM; in between lifts get 10 banded pull-aparts + :30 crab stretch 

Strength: 

Every :90 for 4 rounds (12:00) - 

1st: 5-7 bench press @ 75% 1RM 

2nd: 6-12 ring dips or 12-15 dips from bench 

WOD: 

For time - 

50 toes-to-bar 

50 box jump overs 

50 sit-ups 

50 DB deadlifts (50/35 or 40/20) 

*Scale box jump overs to step-overs; scale toes-to-bar to v-ups 

Friday, October 1 

Warm-up:  In 10:00, build towards 55% 1RM back squat; in between warm-up lifts get :30 banded side steps + 10 groiners 

Strength: 

In 20:00, work to complete the following back squat sequence - 

10@55% 1RM 

8@60% 1RM 

6@65% 1RM 

4@75% 1RM 

2@ 85% 1RM 

*In remaining time, build toward a heavy single if you’re feeling good 

WOD: 

Working 2:00 on/1:00 off - 

20/15 calorie row

Max effort front squats in remaining time (95/65) 

*Score is the length of time it takes you to hit 100 front squats

Saturday, October 2 

Warm-up:  200 meter run + 10-8-6-4-2 muscle clean + strict press + front rack lunges (all done w/empty barbell)

WOD: 

For time - 

Buy-in: 50 calorie bike

Directly into 

50 hang power cleans (95/65)

40 push press (95/65) 

30 bar-facing burpees 

20 handstand push-ups 

30 pull-ups 

40 double unders 

50 front rack lunges (95/65)

Cash-out: 50 calorie bike 

*Scale weight as needed 

Monday, September 20 - Saturday, September 25

Monday, September 20

Warm-up: 3 rounds - 5 inch worms w/push-up + 5 strict press w/light DB’s + :20 handstand hold or plank + 10 pass throughs + 10 banded bent-over rows 

Strength: 

Every 2:00 for 5 rounds - 

8 dual DB bent over rows

8 seesaw DB strict press 

*Complete both exercises in 2:00 interval

WOD: 

For time - 

3-6-9-12 

Wall walks

12-12-12-12

Bike calories 

Accessory (optional): 

3x10 face pulls 

Tuesday, September 21

Warm-up: 10:00 AMRAP@ steady pace - :30 easy bike +:30 banded side steps + 10 reverse Samson’s + 8 overhead squats w/pvc + 6 front rack lunges 

Strength: 

In 15:00, work to complete the following sequence, building in weight if possible -

Front rack lunges 

14-12-10-8-6-4

WOD: 

15:00 AMRAP - 

20 overhead squats (95/65 or 65/35) 

20 wall balls (20/14) 

100 meter run 

Accessory (optional): 

Accumulate 3:00 Sorensen hold, weighted if possible 

Wednesday, September 22

Warm-up: In 10:00, build to 65% power clean 1RM; In between warm-up lifts, get 20 single unders + 10 bootstrappers + 10 quadruped hip extensions/side 

Strength: 

In 16:00, work to complete the following power clean sequence - 

5 @ 65% 1RM

4 @ 70% 1RM 

3 @ 75% 1RM 

2 @ 80% 1RM 

1 @ 85% 1RM

In remaining time, continue hitting singles - build in weight toward a PR if you’re feeling good 

WOD:

For time - 

100 double unders 

100/80 calorie row or ski 

100 double unders

 - 2:00 rest -

50 double unders 

50/40 calorie row or ski 

50 double unders 

*Scale double unders to singles and double the reps 

Accessory (optional): 

Accumulate 60 barbell bicep curls (45/35) 

Thursday, September 23

Warm-up: 10-8-6-4-2 banded good mornings + ring rows + muscle snatches + plank-ups + pass throughs 

Strength: 

Every :90 for 4 rounds - 

1st: :30 tempo push-ups (:02 negative), weighted if possible 

2nd: :30 Russian KB swings, challenging weight 

WOD: 

3:00 on/1:00 off for 5 rounds - 

15 hang power snatches (95/65) 

15 pull-ups 

Max bike calories 

*Score is total number of bike cals 

Accessory (optional): 

Accumulate 75-100 sit-ups

Friday, September 24

Warm-up: 3 rounds - :30 hollow hold + :30 easy row, bike, or ski +  20 meter walking lunges + 10 banded pull-aparts + 10 air squats 

Strength: 

15:00 EMOM - 

1st: :30 handstand work (e.g., handstand hold, handstand walk, any plank variation) 

2nd: :30 wall sit, weighted if possible 

3rd: :20 L-sit or L-hang (or scale to tuck position) 

WOD: 

For max reps - 

:90 max row or ski cals 

:30 rest 

:90 DB front rack lunges 

:30 rest 

:90 max row or ski cals 

:30 rest 

:90 max handstand push-ups

:30 rest 

:90 DB row or ski cals 

:30 rest 

:90 max DB front rack squats 

Saturday, September 25 

Warm-up: 10-8-6-4-2 v-ups + banded good mornings + groiners + inch worms; :30 banded side steps b/t sets 

Strength: 

In 20:00, build to a heavy deadlift single, or stay moderate and complete 3-5 reps every :90 

WOD: 

For time - 

25 deadlifts (225/155) 

50 toes-to-bar 

25 deadlifts (225/155) 

Accessory (optional): 

Accumulate :60 hamstring stretch + :60 pigeon stretch/side 

Monday, September 13 - Saturday, September 18

Monday, September 13

Warm-up: 3 rounds - 10 pass throughs + 5 overhead squats w/pvc + 10 plank-ups + 5 push-ups to pike + 5 tall snatches 

Strength: 

In 16:00, work to complete the following power or squat snatch sequence, building in weight if possible - 

5-4-3-2-1-1-1

WOD: 

For time - 

10 bar muscle-ups or 20 pull-ups 

100 push press (75/55) 

1,000 meter row or ski 

Accessory (optional): 

Accumulate 50-75 barbell hip thrusts 

Tuesday, September 14

Warm-up: 2 rounds - :60 easy bike + :30 banded side steps + :30 pigeon stretch/side + 30 lateral hops + 20 lunges + 10 back squats 

Strength: 

In 12:00, work to complete 3-4 rounds of the following - 

8-10 goblet split-stance squats/side (deficit if possible w/front foot on 25# plate); choose a challenging weight 

*:30 Sorensen hold after each set, weighted if possible 

WOD: 

For time - 

50 double unders 

10 back squats (115/75) 

50 double unders 

8 back squats (135/95) 

50 double unders 

6 back squats (155/105) 

50 double unders 

4 back squats (185/135) 

50 double unders 

2 back squats (205/155) 

*Scale weight as needed, but do try to build in weight each set if possible; scale double unders to 100 singles 

**Rx plus option  - 135/95, 155/105; 185/135; 205/155; 225/175

Wednesday, September 15

Warm-up: 5-4-3-2-1 burpee broad jumps + bench press (building toward 70%) + push-ups to pike + pass throughs; :20 handstand hold between rounds 

Strength: 

In 15:00, build to 70% 1RM bench press, then complete 20-25 reps at that weight 

*Complete a :30 weighted plank between each set 

WOD: 

For time - 

14-12-10-8-6-4-2

Burpee box jump-overs (24/21) 

Handstand push-ups 

*Scale jump-overs to step-overs; scale HSPU to pike push-ups or hand-release push-ups 

Thursday, September 16

Warm-up: 10-8-6-4-2 kip swings + banded pull-aparts + ring rows + sit-ups; :30 hollow hold between sets 

Strength: 

Every :90 for 4 rounds - 

1st: :45 tough pull exercise of choice (e.g., strict pull-ups, kipping pull-ups, muscle-up, sled pull, ring rows) 

2nd: :45 Russian twists 

WOD: 

20:00 EMOM - 

1st: 10/8 calorie bike + max toes-to-bar 

2nd: Rest 

*Scale bike cals as needed to assure some time for TTB; scale TTB to KTE or v-ups 

**Score is total number or TTB 

Friday, September 17 

Warm-up: In 10:00, warm-up for barbell lifts; in between warm-up lifts get 100 meter run + 10 bootstrappers 

WOD: 

30:00 AMRAP w/partner - 

20 rounds, you go, I go - 

3 hang power cleans

2 push jerks 

1 front squat 

Max row or ski calories in remaining time 

*135/95 for advanced athlete, 95/65 for intermediate 

Accessory (optional): 

Accumulate 3:00 wall sit, weighted if possible 

Saturday, September 18 

Warm-up: 3 rounds - 10 banded lat pull-downs + :30 chest opening stretch + 150 meter row or ski + :30 jump rope for quality 

Strength: 

In 3:00, get as many strict pull-ups as possible

 - Rest 2:00 - 

In 3:00, get as many push-ups as possible 

WOD: 

Every 6:00 for 5 rounds - 

50 double unders (or 100 singles) 

400 meter run 

20 burpees 

*Scale reps as needed to assure some rest each round; score is your slowest round