Monday, September 5 - Saturday, September 10

Monday, September 5 

Happy Labor Day! 

Warm-up:  10-8-6-4-2 front squat (empty barbell) + alt groiners + banded good mornings 

Partner WOD: 

2:00 AMRAP x16 (32:00) - 

10/8 cal bike, row, or ski 

Max front squats (95/65) 

@ 32:00 partners complete 100 burpees (split reps evenly) 

*Partners trade rounds every 2:00 (8 rounds each)

**Score is total # front squats + time to complete burpees 


Tuesday, September 6

Warm-up: 5-4-3-2-1 strict press + scorpion stretch/side + inch-worms w/ push-up 

WOD: 

3:00 EMOM x3 (:60 rest every 3:00) - 

8 strict press (0:00-12:00) 

3:00 EMOM x3 (:60 rest every 3:00) 

5 push press (12:00-24:00)

3:00 EMOM x3 (:60 rest every 3:00) - 

3 push or split jerk (24:00-36:00) 

*Build in weight over the 9 rounds, ending with a heavy set of 3 jerks if possible 

Accessory: 

3x4-6 swimmer’s hover https://youtu.be/4sRUwmB6vR8


Wednesday, September 7 

Warm-up:  In 10:00, build toward 70% 1RM back squat; between warm up lifts, get 4 alt reverse Samson 

Strength:  

In 15:00, complete the following, resting :90 between sets -

2-2-2-2-2-2

Back squat (starting @ 70% 1RM) 

*Build to a heavy set of 2, or stay moderate and complete 3-5 reps every :90 x10

WOD: 

For quality reps - 

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

Back squat (155/105 or 105/75) 

Strict pull-ups or ring rows (as horizontal as possible) 

Accessory: 

2x :30 Iso side plank march with reach/side https://youtu.be/jtvffkTrXBI 


Thursday, September 8 

Warm-up:  3 rounds - 10 alt toe touch from plank + 10 pass throughs + 10 plank-ups + 10 banded pull-aparts 

Strength: 

In 15:00, superset the following for 4 rounds (2:00 rest between rounds) - 

  1. Max HSPU, or any push-up variation (1 unbroken set) 

  2. Max DB bench press - 2 @ moderate weight (1 unbroken set) 

WOD: 

For time - 

10-8-6-4-2

Wall walks 

100-80-60-40-20

Double unders (double the # for singles) 

Accessory: 

Accumulate 2:00 hollow hold, weighted if possible 


Friday, September 9 

Warm-up:  2 rounds - 10 walking lunges + 10 muscle clean + :30 banded side steps + :30 pigeon stretch/side 

Strength: 

In 12:00, work to complete 4 rounds of the following (:60 rest b/t rounds) - 

  1. 20 m walking DB suitcase lunge (2 @ 50/35 or 40/20) 

  2. 1-3 power clean, building to WOD weight 

WOD: 

20:00 AMRAP - 

200 m run 

2 power clean (185/135 or 135/95 or 95/65) 

2 muscle-ups or 4 pull-ups or 6 ring rows 

Accessory: 

3x8-10 barbell rollouts https://youtu.be/Q1rK2FlgyVM 


Saturday, September 10 

Warm-up: 5-4-3-2-1 dual DB snatch (light weight) + bootstrappers; :30 handstand hold or plank between sets 

Strength: 

In 15:00, work to complete 4 sets of the following - 

  1. 15-20 goblet squats (70/54 or 54/35 or 35/20) 

  2. 15-20 sit-ups, weighted if possible 

WOD: 

For time - 

30-24-18 

Dual DB snatch (2 @ 50/35 or 40/20) https://youtu.be/Wvnz_6VLB74

Toes-to-bar, knees-to-elbow, or v-ups 

*Max distance HS walk or :30-:45 HS hold or plank after each round

Accessory: 

Accumulate 1:00 box stretch + 1:00 hamstring stretch/side + 1:00 chest opening stretch 





August 29 - September 3

Monday, August 29 

Warm-up: 3 rounds - :20 hollow hold + 8 strict press + 6 ring rows + 4 alt scorpion stretch

Strength: 

In 15:00, work to complete the following for 6 rounds (start light and build to a challenging set) - 

5-5-5-5-5-5 (:90 rest b/t sets) 

Strict press w/ :06 eccentric tempo 

*Start lighter than you would think, these sneak up on you quickly! 

WOD: 

16:00 AMRAP - 

12/10 cal bike 

4 muscle-ups or 6 pull-ups (C2B if possible) or 8 ring rows 

Accessory: 

3x 8-10 TRX chest flys https://youtu.be/A0ptzi0tfM4


Tuesday, August 30 

Warm-up: 5-4-3-2-1 front squats (empty barbell) + thread the needle w/ thoracic rotation/side + reverse Samson/side 

Strength: 

15:00 EMOM - 

1st: 3-5 front squats, building to WOD weight 

2nd: :60 sit-ups, weighted if possible 

3rd: Rest 

WOD: 

3 rounds for time - 

400 meter run 

8 front squats (185/135 or 155/105 or 95/65) 

Accessory: 

3x8-10/side single leg glute bridge (foot elevated) https://youtu.be/I7Zwyzr8COk


Wednesday, August 31

Warm-up: 10-8-6-4-2 walking lunge + muscle clean + push-up to pike 

Strength: 

In 10:00, work to complete 3 sets of the following, resting :90 between sets - 

10-12 banded goblet split stance squat/side, moderate weight https://youtu.be/8TK59Z8s-UQ

WOD (21:00): 

5 x 3:00 AMRAP (:90 rest between AMRAPs) - 

12 handstand push-ups, or any push-up variation 

10 box jumps or alt step-ups (higher than usual if possible) 

Max power cleans, increasing in weight each round 

Round 1: 95/65 or 75/45

Round 2: 135/95 or 95/65

Round 3: 155/105 or 125/85

Round 4: 185/135 or 135/95 

Round 5: 225/155 or 155/105 

*Score is total # of PC

Accessory: 

2x 6-8 hip CARS/side https://youtu.be/9hmX3xwrUh0


Thursday, September 1st

Warm-up:  2 rounds - :30 figure-4 stretch/side + 10 banded good mornings + :30 HS hold or plank + 10 banded bent-over rows + :30 chest opening stretch 

Strength: 

In 12:00, work to superset the following for 3 rounds, resting :90 between rounds - 

WOD: 

15:00 EMOM - 

1st: 30-50 double unders or 60-100 singles 

2nd: 15-20 KB swings (70/54 or 54/35 or 35/20) 

3rd: 10-20 meter HS walk, or :30-:45 HS plate walk https://youtu.be/Q-fKAoyzK6w or HS hold or shoulder taps from plank

*Pick a rep scheme that allows for some rest each round 

Accessory: 

Accumulate 1:00 hamstring stretch/side + 1:00 hands on box stretch + :30 runners lunge/side


Friday, September 2nd

Warm-up: In 10:00, warm up to 65% 1RM bench press; between warm up sets, get 10 banded pull-aparts + 5 pass throughs 

Strength: 

In 16:00, work to find your 1RM, starting @ 65% (:90 rest b/t sets) - 

5-3-2-1-1-1-1 

Bench press 

*Option #2 - stay moderate and complete 6-8 bench press every 2:00 for 8 rounds 

WOD:

4 sets, each for time (2:00 rest b/t sets) -

500 meter row or ski 

*Score is your slowest round 

Accessory: 

3x 8-10 TRX row + reverse fly https://youtu.be/5qjSLnmAxR8


Saturday, September 3rd 

Warm-up:  3 rounds - 5 bootstrappers + 5 muscle snatch + 5 OHS (empty barbell or pvc) + 10 alt toe touch from plank 

Strength: 

In 15:00, work to complete 4 rounds of the following (:90 rest between rounds) - 

5-5-5-5

DB squat complex - front squat w/:01 pause at bottom + 1 ¼ squat + 1 front squat = 1 rep (2 @ 50/35 or 40/20) 

*Get 1-3 power snatch after each set, warming up to WOD weight 

WOD: 

“Ingrid” 

10 rounds for time - 

3 snatches (135/95 or 95/65 or 65/35)

3 burpees over bar 

Accessory: 

Tabata hollow rocks 


Monday, August 22 - Saturday, August 27

Monday, August 22 

Warm-up:  In 12:00, alternate between the following 2 movements - 3 power clean (start w/ empty barbell and build to WOD weight) + 6 hip ham rockers/side https://youtu.be/pBKizboIxjU

WOD: 

3 rounds for quality reps (steady pace) - 

200 meter run 

9 power clean (175/125 or 155/105 or 95/65) 

200 meter run

6 power cleans (175/125 or 155/105 or 95/65) 

200 meter run 

3 power cleans (175/125 or 155/105 or 95/65) 

*2:00 rest between rounds 

Accessory: 

Accumulate 60-80 alt single leg v-ups, weighted if possible - rest as needed 


Tuesday, August 23 

Warm-up: 2 rounds - 6 windmills/side (no weight) + 8 HRPU + 8 ring rows + 10 alt reverse Samson + 10 tuck-ups 

Strength: 

In 14:00, work to complete 3-4 rounds of the following, resting :60-:90 between rounds - 

  • 10-12 incline DB bench press (2 @ 50/35 or 40/20) 

  • 6-8 foot elevated split stance squat w/ KB pass through/side (moderate weight)  https://youtu.be/qV-6lkeaN70

WOD: 

10 rounds for time - 

10 pull-ups 

10 push-ups 

10 sit-ups 

Accessory: 

3x6-8 KB windmill/side, moderate weight https://youtu.be/J6Y4o1j4V


Wednesday, August 24

Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to Strength weight) + alt groiners + pass throughs 

Strength:

8:00 EMOM - 

3 back squats or box squats @ 65-75% 1RM, or moderately heavy weight 

WOD: 

For time - 

2,000 meter row or ski 

@ 0:00 - 50 double under or 100 singles 

@ 2:00 - 40 double under or 80 singles 

@ 4:00 - 30 double under or 60 singles 

@ 6:00 - 20 double under or 40 singles 

@ 8:00 - 10 double under or 20 singles 

Accessory: 

Accumulate 2:00-3:00 isometric glute bridge hold, banded and/or weighted if possible 


Thursday, August 25

Warm-up: 5-4-3-2-1 bear complex (start w/ empty barbell and build to Strength weight) + inch worms w/ push-up + scorpion stretch/side 

Strength: 

Every :90 for 8 rounds (12:00) - 

1-3 bear complex (155/105 or 125/85 or 95/65) https://youtu.be/NvE63HqxFqQ

WOD: 

15:00 AMRAP - 

12 front squats (95/65 or 65/35) 

9 toes-to-bar, knees-to-elbow, or v-ups 

12 push press (95/65 or 65/35) 

9 toes-to-bar, knees-to-elbow, or v-ups 

Accessory: 

Accumulate 1:00-2:00 dual KB front rack hold @ challenging weight (engage your core) https://youtu.be/eSCLtDD98_I


Friday, August 26

Warm-up: 2 rounds - :30 pigeon stretch/side + :20 handstand hold or plank + 10 banded good mornings + 8 plank-ups + 6 alt box step-ups 

Strength: 

Every :90 for 4 rounds (12:00) - 

1st: Max effort HSPU, or any challenging push-up variation

2nd: 3-5 deadlift, building to /WOD weight 

WOD: 

For time, with a partner (I go, you go) - 

40 deadlift (225/155 or 155/105 or 105/75) 

60 bike cals

30 deadlift (275/185 or 175/125 or 135/95) 

60 burpee box-over or step-over

20 deadlift (315/225 or 195/145 or 155/105) 

60 bike cals 

*Partners split reps evenly 

Accessory: 

Accumulate 20-40 meter HS walk, 1:00 HS plate walk https://youtu.be/Q-fKAoyzK6w or 2:00 shoulder taps from plank 


Saturday, August 27 

Warm-up: In 10:00, warm up for gymnastics skill of choice; between warm up sets, get 5 muscle snatch + 5 bootstrappers 

Strength: 

In 20:00, work to complete the following, resting as needed - 

5-4-3-2-1

Hang power or squat snatch (light/moderate weight) 

*2:00 - gymnastics work (skill of choice) after each set 

WOD: 

“Karen” 

150 wall balls for time (20/14 or 14/10) 

Accessory: 

Accumulate 75-100 sit-ups, weighted if possible 

Monday, August 15 - Saturday August 10

Monday, August 15

Warm-up: 5-4-3-2-1 muscle clean + strict press (empty barbell) + push-up to pike + thread the needle w/ thoracic rotation/side 

Strength: 

Every :90 for 5 rounds (15:00) - 

1st: 1 power clean + 1 hang power clean + 1 push jerk (building to WOD weight) 

2nd:  :30-:45 HSPU for quality (deficit if possible), or any push-up variation 

WOD: 

15:00 EMOM - 

3 power clean + 3 hang power clean + 3 push jerk (155/105 or 125/85 or 95/65)

Accessory: 

Accumulate 2:00 weighted plank 


Tuesday, August 16 

Warm-up:  10-8-6-4-2 front squat + alt reverse lunge (start w/ empty barbell and build toward Strength weight) + alt groiners + banded good mornings 

Strength: 

In 14:00, work to complete the following sequence @ 65% 1RM front squat, or moderate weight (:60-:90 rest between sets) - 

5-5-5-5-5

Front squat + reverse lunge, right + front squat + reverse lunge, left (all 4 movements make up 1 rep) 

*All movements done in front rack position 

WOD: 

12:00 AMRAP - 

4 DB thrusters (2 @ 50/35 or 40/20) 

8 toes-to-bar, knees-to-elbow, or v-ups 

12 box jump-overs or step-overs 

Accessory: 

3x 12-15 Pallof press with isometric glute bridge hold https://youtu.be/2n8vK27kCFs


Wednesday, August 17 

Warm-up:  2 rounds - 5 snatch balance + 10 banded pull-aparts + 10 pass throughs + 1 Turkish get-up/side (light weight) + :30 chest opening stretch 

Strength: 

In 12:00, superset the following for 3 rounds, resting :60-:90 between rounds - 

WOD: 

Every :90 for 6 rounds (18:00) - 

1st: 18/15 cal bike 

2nd: 10 power snatch (95/65 or 65/35) 

Accessory: 

Accumulate 1:00 hands on box stretch + :30 prone shoulder stretch/side https://youtu.be/2ZGgqR_kUck


Thursday, August 18

Warm-up: In 10:00, build to 65% 1RM bench press; between warm-up lifts, get 5 inch worms w/ push-up

Strength: 

15:00 EMOM - 

1st: 5-4-3-2-1 Bench press (start at 65% 1RM for the set of 5 and build in weight as reps decrease if possible)

2nd: 3 deadlift, warming up to WOD weight 

3rd: Rest 

WOD: 

For time - 

150 double under or 300 singles 

50 deadlifts (225/155 or 155/105 or 95/65) 

50 DB bench press (2 @ 50/35 or 40/20) 

150 double under or 300 singles 

Accessory: 

Accumulate 1:00/side banded supine hamstring stretch https://youtu.be/8rGskUXQZU0


Friday, August 19 

Warm-up: in 10:00, warm up to back squat weight for Strength; between warm up lifts, get 10 alt reverse Samsons 

Strength: 

In 12:00, work to complete 3-4 sets of the following  (:90-2:00 rest between rounds) - 

  • 5 back squats (225/155 or 155/105 or 95/65) 

  • 10 meter handstand walk, or :20 handstand hold or challenging plank

WOD: 

20 rounds for time - 

3 goblet squats (50/35 or 40/20) 

2 1-arm Devil press (50/35 or 40/20) or dual DB snatch

1 bar muscle-up or 3 pull-ups or ring rows 

Accessory: 

2x max effort L-sit flutter kicks  https://youtu.be/3YVNviAoBPk or L-sit or tuck hold 


Saturday, August 20 

Warm-up: 3 rounds - 10 alt toe touch from plank + 10 walking lunges + 10 banded bent-over rows + :30 pigeon stretch/side 

Strength:

In 12:00, work to complete 3 sets of the following, resting :90 between sets - 

  • 10 1-arm DB OH walking lunge/side (50/35 or 40/20) or 10 goblet lunge 

  • 10 alt renegade rows (2 @ 50/35 or 40/20) 

  • 20 Russian KB swings (70/54 or 54/35) 

WOD: 

For time - 

1,500 meter row or ski 

30 HSPU, or any push-up variation 

1,000 meter row or ski 

20 HSPU, or any push-up variation 

500 meter row 

10 HSPU, or any push-up variation 

Accessory: 

3x10 barbell Cuban rotations https://youtu.be/Eum8TeApleI






Monday, August 8 - Saturday, August 13

Monday, 8/8 

Warm-up:  5-4-3-2-1 muscle clean + front squat (empty barbell) + pistol squat to bench/side + push-up to pike 

Strength: 

12:00 EMOM - 

1st: 2-4 squat clean, building to WOD weight 

2nd: Max distance handstand walk or :30 shoulder taps from handstand, pike, or plank position https://youtu.be/LXGLueQPOY4 or https://youtu.be/y1sxGjiUHqc

3rd: Rest 

WOD: 

For time - 

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

HSPU, or any push-up variation 

Pistol squat/side

Squat clean (135/95 or 95/65) 

Accessory: 

1:00 figure-4 stretch/side + 1:00 hands-on-box stretch 


Tuesday, 8/9 

Warm-up:  10:00 AMRAP @ steady pace - 3 push jerks (start with empty barbell and build to starting WOD weight) + 10 pass throughs + :30 hip ham rockers/side https://youtu.be/pBKizboIxjU

Strength: 

In 16:00, work to superset the following for 3-4 rounds, resting 2:00 between rounds - 

WOD: 

From 0:00-2:00 (2:00) - 

400 meter run 

Max jerks (135/95 or 95/65) 

-1:00 rest-

From 3:00-6:00 (3:00) - 

600 meter run 

Max jerks (155/105 or 105/75) 

-2:00 rest-

From 8:00-12:00 (4:00) - 

800 meter run 

Max jerks (175/125 or 115/85) 

*Score is 1.) Max jerk load, in addition to 2.) total reps

Accessory: 

3x10-12/side banded reverse lunges https://youtu.be/eA3JiACRhZc


Wednesday, 8/10 

Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and slowly build toward 50% 1RM or moderately light weight) + reverse Samson + alt single leg v-up 

Strength: 

In 15:00, work to complete the following sequence, building in weight to a heavy single if possible (rest :90 between sets) - 

10-8-6-4-2-1-1

Back squat 

WOD: 

3 rounds for time (18:00 cap) - 

30/24 cal row or ski 

30 wall balls 

30 toes-to-bar, knees-to-elbow, or v-ups 

30 double unders, or 60 singles 

Accessory: 

Accumulate 2:00 star plank or side plank/side 


Thursday, 8/11

Warm-up: 3 rounds - 10 plank-ups + 10 banded pull-aparts + 8 DB bench (start light and build) + :30 chest-opening stretch + :30 hamstring stretch/side 

WOD: 

12:00 EMOM for total reps (Part A) - 

1st: :45 max DB bench press (2 @ 50/35 or 40/20) 

2nd: :45 max box jump-overs or step-overs 

3rd: :45 max burpees, modified burpees, or hand-release push-ups 

-5:00 rest-

15:00 bike for steady watts (Part B) - The goal here is to test your Functional Threshold Power (FTP), which is a measure of your average power output sustained over a period of time. Try to maintain steady wattage throughout the 15:00 domain.

To find your FTP, divide your body weight by 2.2 (e.g., if you weigh 140, then divide 140/2.2 = 63.64). Then, take your average watts and divide it by that number (e.g., if you maintain 250 watts most of the time, divide 250/63.64 = 3.93). Your FTP = 3.93

2 = fair; 2.5-3.5 = moderate; 3.5-4 = good; 4-4.5 = very good; 4.5-5 = excellent; 5-5.5 = exceptional

Accessory: 

3x10 overhead DB tricep extension 


Friday, 8/12

Warm-up: 3 rounds - 12 dips from bench + 10 pass throughs + 8 muscle snatch + 6 OHS + 4 kip swings or :20 hollow hold 

Strength: 

In 15:00, complete the following complex (build to a moderately heavy complex or stay light and work on form) - 

1 power snatch + 1 hang power snatch + 2 overhead squats 

WOD: 

For time - 

21-18-15-12

Power snatch (95/65 or 65/35) 

Overhead squat (95/65 or 65/35) 

*3-5 muscle-ups or 6-8 challenging pull-ups or ring rows after each round 

Accessory: 

2x6-8/side shoulder CARS https://youtu.be/NHjza05OLNE


Saturday, 8/13

Warm-up: 2 rounds - 10 banded good mornings + 10 air squats + 8 inch worms + 8 alt scorpion stretch + 6 90-90 active hamstring stretch/side https://youtu.be/s4wgP4wjeDc

Strength: 

In 15:00, work to superset the following for 4 rounds, resting :90 between rounds - 

WOD: 

15:00 AMRAP - 

8 front squats (95/65 or 65/35) 

1 wall walk 

8 hang squat cleans (95/65 or 65/35) 

1 wall walk 

Accessory: 

2x max effort hanging L-sit or tuck https://youtu.be/WHi1bvZLwlw

https://youtu.be/B3gtmd0Upng

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