Monday, September 26 - Saturday, October 1

Monday, September 26 

Warm-up: 10-8-6-4-2 banded forward raises + banded pull-aparts + banded bent-over rows + muscle clean and press (empty barbell)

Strength: 

15:00 EMOM - 

1st: 2-4 clean and jerk (push or split), warming up to WOD weight 

2nd: :60 gymnastics skill of choice (e.g, pull-ups, HS work, core exercises) 

3rd: Rest 

WOD: 

For time - 

45 wall balls (20/14 or 14/10) 

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

15 clean and jerk (195/135 or 135/95 or 95/65) 

Accessory: 

3x:30 v-up complex (:60 rest between sets) 

 https://youtu.be/L9CgWlsRYKs



Tuesday, September 27 

Warm-up: 3 rounds - 10 alt groiners + 10 banded good mornings + 10 air squats + :30 plank march 

Strength: 

In 12:00, complete the following sequence, building to WOD weight (:60 rest between sets) - 

Back squat 

5-4-3-2-1

WOD: 

18:00 EMOM - 

1st: 6 back squats (225/155 or 155/105 or 95/65)

2nd: 8 box jump overs or step-overs 

3rd: 10-12 sit-ups, weighted if possible 

4th: Rest 

Accessory: 

Accumulate 30 banded hamstring curls 


Wednesday, September 28 

Warm-up: In 10:00, warm up to 80% 1RM bench press (3-5 reps); between warm-up sets, get 5 pass throughs + 5 push-up to pike 

Strength: 

Every :90 for 5 rounds (15:00) - 

5 bench press @ 80% 1RM, or moderately heavy weight 

WOD: 

Every 2:00 -

250 m row or ski 

Max Devil press or DB snatch (2 @ 50/35 or 40/20) 

*WOD ends once you hit 50 Devil press or dual DB snatch 

Accessory: 

1:00/side - banded shoulder stretch 

https://youtu.be/4mL9mVK_CTk


Thursday, September 29 

Warm-up: 3 rounds - 10 alt toe touch from plank + 8 ring rows + 6 alt scorpion stretch + 4 muscle cleans 

Strength: 

In 10:00, work to complete 3-4 sets for quality (:90 rest between sets) - 

Max kipping pull-ups or ring rows 

WOD: 

2 rounds for total reps (18:00) - 

2:00 max KB swings (54/35 or 35/20) 

2:00 max bike cals 

2:00 max hang power cleans (95/65 or 65/35) 

2:00 rest 

Accessory: 

Accumulate 30-45 barbell hip thrusts (95/65) 


Friday, September 30 

Warm-up: 2 rounds - 10 alt reverse Samson + :30 chest opening stretch + 10 alt plank-ups + :30 hands on box stretch 

Strength: 

Every :90 for 5 rounds (15:00) - 

1st: 6 DB Bulgarian split stance squats/side (2 @ 50/35 or 40/20) https://youtu.be/G0Mo2LF8uLU

2nd: :30-:45 plank, weighted if possible 

WOD: 

For time - 

50 HSPU, or any push-up variation 

100 double unders or 200 singles 

50 DB squats (2 @ 50/35 or 40/20) 

Accessory:

3x8-10 dips 


Saturday, October 1 

Warm-up: 5-4-3-2-1 muscle snatch + OHS (empty barbell or pvc) + pistol squat to bench/side + inch worms with push-up 

Strength (12:00): 

Every :90 for 8 rounds @ moderate weight - 

1 power snatch + 2 hang power snatch + 3 overhead squat 

WOD: 

12:00 AMRAP (2:00 on/1:00 off x4) - 

3 burpees

2 alt pistol squats 

1 bar muscle-up, 3 strict pull-ups, or 5 challenging ring rows 

*Pick up where you left off each round; score is total # of rounds 

Accessory: 

Accumulate 1:00/side prayer stretch https://youtu.be/3qlQkqGqyp8



Monday, September 19 - Saturday, September 24

Monday, September 19 

Warm-up:  2 rounds - 10 muscle snatch + 10 pass throughs + 10 air squats + :30 hamstring rockers/side https://youtu.be/pBKizboIxjU

Strength: 

Every :60 for 10:00 (start light and build to moderate weight) - 

1 power or squat snatch

WOD: 

For time (16:00 cap)  - 

100 goblet squats (50/35 or 40/20) 

80 alt DB snatch (50/35 or 40/20) 

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

Accessory: 

Accumulate 1:00 star plank or side plank/side, weighted if possible 

https://youtu.be/4NZhLiKKjIU


Tuesday, September 20 

Warm-up:  2 rounds - 10 banded good mornings + 8 banded pull-aparts + 6 push-up to pike + 4 deadlift (light weight) + :30 runners lunge/side 

Strength: 

In 10:00, work to complete the following for 3x max reps (:90 rest between sets) - 

HSPU, or any push-up variation, deficit if possible 

https://youtu.be/ngexV8j0gV0

https://youtu.be/KadL9HpmWSg

WOD: 

E3MOM x3 (9:00) - 

400 meter run 

12-15 deadlift (135/95 or 95/65) 

2:00 rest 

E3MOM x3 (9:00) - 

24/20 cal row or ski 

12-15 DB bench press (2 @ 50/35 or 40/20) 

Accessory: 

3x 8-10 dips (:60 rest between sets)


Wednesday, September 21

Warm-up: 5-4-3-2-1 jerk balance (start w/ empty barbell and slowly build) https://youtu.be/DozGeG1SR0k + ring rows + scorpion stretch/side 

Strength: 

Every :60 for 10:00 - start @ 60% 1RM (or moderately light weight)  and build to a heavy single if possible - 

1 jerk (push or split) 

WOD: 

12:00 AMRAP - 

3 muscle-ups, pull-ups (C2B if possible), or challenging ring rows 

6 DB hang power cleans (2 @ 50/35 or 40/20) 

9 burpees over DB’s 

Accessory: 

Accumulate 100-200 alt shoulder taps from plank position


Thursday, September 22

Warm-up:  3 rounds - 10 alt step-ups + 8 alt groiners + 6 front squats (empty barbell) + 4 inch worms 

Strength: 

Every :90 for 4 rounds (12:00) - 

1st: 6-8 barbell front rack step-ups/leg (24/20, 95/65 or 65/35) https://youtu.be/X0m3G2FNxp0

2nd: 4-6 bottom up front squat (95/65 or 65/35) https://youtu.be/lC4gXdyteg0

WOD: 

For time - 

21-15-9

Front squats (95/65 or 65/35) 

Bike cals 

Accessory: 

3x 6-8 single leg deadlift/side 


Friday, September 23 

Warm-up:  2 rounds - 10 alt toe touch from plank + 10 alt v-ups + 10 strict press + 10 banded forward raises + :30 alt quad stretch

Partner WOD: 

For time, you go, I go - 

400 m run (together) 

100 HSPU, or any challenging push-up variation 

100 WB sit-ups (20/14 or 14/10) 

100 push press (95/65 or 65/35) 

400 m run (together) 

*Partners split reps evenly 

Accessory: 

Accumulate 50 banded tricep extensions 


Saturday, September 24

Warm-up:  10-8-6-4-2 muscle clean (empty barbell) + alt reverse Samson + wrist rockers + walking lunges 

Strength (20:00) - 

In 20:00, work to complete the following sequence, building to a challenging single if possible (:60 rest between sets) - 

Power clean 

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

WOD: 

For time (10:00 cap) -

100 DB walking lunges (2 @ 50/35 or 40/20) 

*E2MOM - 30 double under or 60 singles 

Accessory: 

Accumulate 1:00 hamstring stretch/slide + 1:00 straddle stretch 


Monday, September 12 - Saturday, September 17

Monday, September 12 

Warm-up:  3 rounds - 10 air squats + 5 wall ball cleans + 10 banded pvc v-ups https://youtu.be/uj86qnhZaVM + 5 inch worms w/push-up 

Strength: 

In 14:00, work to a heavy Enderton squat complex (:90 rest between lifts), or stay moderate and complete 1-2 reps every minute -

1 front squat, :03 pause @ bottom + 1 ¼ front squat + 1 front squat 

https://youtu.be/qfSTyM5PkB8

WOD: 

E3MOM for 18:00 (6 rounds) - 

16 alt hang DB snatch (50/35 or 40/20) 

14 wall balls (20/14 or 14/10) 

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

*Adjust reps as needed to assure some rest each round 

Accessory: 

3x12-15 supine hamstring curls with wall ball https://youtu.be/EqJo6tPKEC8


Tuesday, September 13 

Warm-up: 10-8-6-4-2 muscle clean + wrist rockers https://youtu.be/W8VWYbQylrc + alt scorpion stretch 

Strength: 

In 15:00, build to a heavy power clean complex (:90 rest between lifts), or stay moderate and complete 1 complex every minute -

1 power clean + 1 hang power clean (above knee) + 1 hang power clean (at hips)

WOD: 

15:00 EMOM (5 rounds) - 

1st: Max DB hang power cleans (2 @ 50/35 or 40/20) 

2nd: Max bike cals 

3rd: Rest 

*Score is total # of reps (bike cals + PC’s) 

Accessory: 

3x6-8/side bird dog rows https://youtu.be/ccgAJsgB_P4


Wednesday, September 14 

Warm-up:  2 rounds - 10 pvc pass throughs + 10 banded pull-aparts + 10 banded forward raises + 10 push-up to pike 

Strength: 

In 15:00, work to complete the following sequence, building to a moderately heavy set (:90 rest between sets) -

Bench press 

9-7-5-3-3-3

WOD: 

For time - 

Buy-in: 1,000 meter row or ski 

30-20-10

Burpees over rower or KB 

HSPU (or any push-up variation)

KB swings (70/54 or 54/35 or 35/20) 

Accessory: 

Accumulate 60-75 tuck-ups on rower https://youtu.be/qMBbUKZMD_o


Thursday, September 15

Warm-up:  5-4-3-2-1 kip swings (or :10 hollow hold) + lunges/side + ring rows + single leg v-ups/side 

Strength: 

In 12:00, work to complete 3 rounds of the following, finishing each movement as fast as possible (:60 rest between rounds) - 

25 med ball throw sit-ups https://youtu.be/gbf71HXl-aU 

25 butterfly sit-ups

:60 plank 

WOD (20:00): 

3:00 AMRAP x5 (:60 rest between AMRAPs) -

24 double under or 48 singles 

12 goblet lunges (70/54 or 54/35 or 35/20) 

Max bar muscle-ups, pull-up, or ring rows 

*Score is total # of muscle-ups, pull-ups, or ring rows 

Accessory: 

Tabata Russian twists 


Friday, September 16 

Warm-up: 3 rounds - 5 back squat (start w/ empty barbell) + 10 banded good mornings + 10 banded bent-over rows + :30 chest opening stretch 

Strength: 

12:00 EMOM - 

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

2nd: 8-10 alt renegade rows (2 @ 50/35 or 40/20) 

3rd: Rest 

WOD: 

3 rounds for time - 

10 back squats (225/155 or 155/105 or 95/65)

20 box jump-overs or step-overs 

400 meter run 

Accessory: 

3x10 GHD hip extensions, weighted if possible 


Saturday, September 17

Warm-up: 3 rounds - 10 alt groiners + 5 muscle snatch (empty barbell) + 10 reverse Samson + 5 strict press (empty barbell) + :30 pigoen stretch/side 

Strength: 

In 14:00, work to complete the following for 4 rounds (:90 rest between rounds) - 

  1. 10-12 hip banded DB deadlifts https://youtu.be/7hL27qgd6Dg

  2. :60 handstand work or challenging plank 

WOD: 

20:00 EMOM - 

1st: 8-10 hang power snatch (95/65 or 65/35)

2nd: 30 double under or 60 singles 

3rd: 8-10 push press (95/65 or 65/35)

4th: 30 double under or 60 singles 

Accessory: 

3x6-8 single leg deadlift/side - moderate weight 

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 


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