Monday, October 25 - Saturday, October 30

Monday, October 25

Warm-up: In 10:00, build to 60% 1RM front squat, or moderate weight; in between warm-up lifts, get 10 reverse Samson’s + 10 banded forward raises

Strength: 

In 15:00, work to complete the following front squat sequence - 

10 @ 60% 1RM 

8 @ 65% 1RM 

8 @ 70% 1RM 

8 @ 75% 1RM

*Between sets, get :30 jump rope for quality 

WOD: 

For time - 

50 double unders 

10 front squats 

21 hang clean and jerks 

50 double unders 

10 front squats 

15 hang clean and jerks 

50 double unders

10 front squats 

9 hang clean and jerks 

*Weight no heavier than 95/65

**Scale double unders to 100 singles 

Accessory (optional): 

:60 banded hamstring stretch/side + :30 shoulder stretch/side 

Tuesday, October 26

Warm-up: 10-8-6-4-2 - kip swings + lunges + bootstrappers + pass throughs + banded pull-aparts 

Strength: 

12:00 EMOM for quality - 

1st: :40 wall sit, weighted if possible 

2nd: :60 push-ups 

3rd: Rest 

WOD: 

In 3:00, complete - 

200 meter run 

30 goblet lunges (50/35) 

Max pull-ups 

Rest 3:00

In 3:00, complete - 

300 meter run 

20 goblet lunges (53/35) 

Max pull-ups 

Rest 3:00 

In 3:00, complete - 

400 meter run 

10 goblet lunges (53/35) 

Max pull-ups 

*Score is total number of pull-ups 

Accessory (optional): 

3x20 banded lat pull-downs 

Wednesday, October 27 

Warm-up: In 10:00, warm up to 80% power clean 1RM; in between lifts, get 20 glute bridges + 5 push-ups to pike 

Strength: 

Every :90 for 6 rounds - 

2 power cleans @ 80% 1RM, or moderately heavy weight 

WOD: 

3 rounds for time -

12 deadlifts (225/155) 

12 bar-facing burpees 

9 deadlifts (225/155) 

9 bar-facing burpees 

6 deadlifts (225/155) 

6 bar-facing burpees 

*2:00 rest between rounds; one round constitutes all 12-9-6 reps; score is total time, including rest 

Accessory (optional): 

3x10 GHD hip extensions or 3x15 banded quadruped hip extensions/side 

Thursday, October 28

Warm-up: 2 rounds - 10 bootstrappers + 5 inch worms w/push-up + 10 banded bent over rows + 10 air squats + :30 runners lunge/side 

Strength: 

9:00 EMOM for quality - 

1st: :30 front rack DB squats, challenging weight 

2nd: :30 renegade rows 

3rd: Rest 

WOD: 

5 rounds for max wall balls - 

2:00 on/2:00 rest

20 sit-ups 

Max wall balls 

Accessory (optional): 

Accumulate 50 weighted side bends/side 

Friday, October 29 

Warm-up: 3 rounds - :30 jumping jacks + :30 mountain climbers + 20 m high knees + 20 m butt kicks + 10 kip swings 

WOD: 

For time (TC 35 mins) - 

5,000 meter row or ski 

*Every 2:00, get 8 toes-to-bar or v-ups 

Accessory (optional): 

Accumulate 30 single leg glute bridges/side 

Saturday, October 30 

Warm-up: 3 rounds - 10 pass throughs + 5 muscle snatches + 10 plank-ups + 5 snatch balances 

Strength: 

10:00 AMRAP - 

10 hollow rocks + 20 single leg v-ups + 30 sit-ups + 40 Russian twists + 50 shoulder taps from plank 

WOD: 

For time - 

800 meter run 

30 power snatch (95/65 or 65/35) 

400 meter run 

30 power snatch (95/65 or 65/35) 

200 meter run 

Accessory (optional): 

:60 t-spine stretch + :60 pigeon stretch/side 

Monday, October 18 - Saturday, October 23

Monday, October 18 

Warm-up: 3 rounds - 8 thrusters w/empty barbell + 20 m Samson stretch + 8 ring rows + 20 m inch-worms + 8 v-ups 

Strength: 

Every 2:00 for 5 sets - 

Hang power cleans 

5 @ 50% 1RM 

5 @ 55% 1RM 

5 @ 70% 1RM 

5 @ 75% 1RM 

Max reps at 85% 1RM 

WOD: 

For time - 

400 meter run 

40 wall balls (20/14) 

40 toes-to-bar

-Directly into-

300 meter run 

30 thrusters 

30 pull-ups 

-Directly into-

200 meter run 

20 clusters (power clean + thruster) 

20 chest-to-bar pull-ups 

*Barbell weight 95/65 or less 

Accessory (optional):  

1:00 t-spine stretch + 1:00 hip flexor stretch/side 

Tuesday, October 19 

Warm-up: 2 rounds - :30 bike + :30 plank + :30 lateral hops + 10 plank-ups + 10 push-ups to pike + 10 tuck-ups 

Strength: 

Every :90 for 4 sets for quality - 

1st: :45 push-ups (deficit if possible) 

2nd: :45 DB seesaw rows

WOD: 

E3MOM for 21:00 - 

50 double unders, or 100 singles 

15/12 cal row, bike, or ski 

10 sit-ups 

*Scale reps as needed to finish in allotted time 

Accessory (optional): 

Accumulate 75-100 hollow rocks 

Wednesday, October 20 

Warm-up: 10:00 AMRAP @ steady pace - 20 m walking lunges + 20 m burpee broad jumps + 20 shoulder taps from plank + 10 pass throughs + 8 bench press 

Strength: 

In 15:00, work to complete the following bench press sequence - 

10-8-6-4-2 

*:30 handstand work in between sets 

**Weight recommendations/set - 125/85; 135/95; 145;105; 155/115; 175/125; adjust as needed 

WOD: 

8 rounds for time - 

8 alt DB snatch (50/35 or 30/20) 

8 DB overhead lunges (switch arms as needed) 

8 burpees over DB 

Accessory (optional): 

Accumulate 50-60 barbell bicep curls (45/35) 

Thursday, October 21

Warm-up: 2 rounds - 200 m row + 10 bootstrappers + 5 inch worms + 10 groiners + 10 step-ups w/light weight 

Strength: 

15:00 EMOM - 

1st: 10 dual DB step-ups (24/20) 

2nd: 12-15 dual DB RDL’s 

3rd: Rest 

*Weight should be challenging 

WOD: 

12:00 AMRAP - 

15 back squats (135/95) 

200 meter run 

Accessory (optional): 

3x15-20 supine hamstring curls 

Friday, October 22

Warm-up: In 10:00, warm up to the power clean weight you plank to lift in WOD; between warm up sets, get 10 alt scorpion stretches + :30 mountain climbers 

Strength: 

12:00 EMOM - 

1st: Max effort v-ups 

2nd: :40 side plank, right

3rd: :40 side plank, left 

4th: Rest 

WOD: 

Every :90 until failure - 

8/6 cal bike 

Power cleans (135/95 or 95/65) 

*Start w/ 1 power clean and add 1 power clean each round (e.g., 1-2-3-4-5-6-7…) until you can no longer finish all reps in :90 interval; bike cals remain the same. 

Accessory (optional): 

400 meter Farmer’s carry, challenging weight 

Saturday, October 23 

Warm-up: 2 rounds - 10 pass throughs + 10 banded pull aparts + 10 ring rows + :30 handstand hold or plank + :30 banded side steps + 5 push press

Strength: 

In 15:00, work to complete the following jerk sequence (push jerk or split jerk), building in weight each set if possible, ending with a heavy single - 

5-5-3-3-1-1-1

WOD: 

“Mary” 

20:00 AMAP - 

5 handstand push-ups 

10 alt pistols 

15 pull-ups 

*Good scores for “Mary” - beginner 7-8 rounds; intermediate 9-12 rounds; advanced 13-16 rounds; elite 17+ rounds 

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