Monday, September 11 - Saturday, September 16

Monday, September 11

Warm-up: 3 rounds - 10 alt scorpion stretch + 8 banded good mornings + 6 clean pull + 3 high clean pull + 6 muscle clean (empty barbell) 

Strength: 

Every :90 x8 (12:00), building to WOD weight -

Power clean

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

WOD: 

(0:00-2:00) Every :20 x6 - 1 power clean @ 80% 1RM

(2:00-4:00) Rest 

(4:00-7:00) Every :30 x6 - 1 power clean @ 85% 1RM

(7:00-9:00) Rest 

(9:00-13:00) Every :40 x6 - 1 power clean @ 90% 1RM

Accessory: 

2-3x 8-10 strict pull-ups, supinated grip (:60 rest between rounds) 

Tuesday, September 12

Warm-up: 3 rounds - :30 easy row or ski + 8 push-up to pike + :30 jumping jacks + 8 pvc pass through + :30 chest opening stretch on rings or trx 

WOD: 

For 25:00 @ steady pace (7/10 RPE) - 

Row or ski calories 

Every 5:00 perform 20 push-ups 

Accessory: 

Accumulate 50-75 banded tricep pulls 

Wednesday, September 13

Warm-up:  10-8-6-4-2 back squat (start w/ empty barbell and build to 70% 1RM) + banded forward raises + toes-to-rig + alt Cossack squat 

Strength: 

In 14:00 complete the following @ steady pace, rest as needed - 

10 back squats @ 70% 1RM (moderate weight) 

10 back squats @ 80% 1RM (heavy weight) 

*If lifting lighter, get 8-10 squats every 2:30 x5 

WOD: 

:90 work/:30 rest x6 (12:00) - 

18-15-12-9-6-3

Thrusters (95/65 or 65/45) 

Max toes-to-bar, knees-to-elbow, or v-ups in remaining time 

*Score is total ttb, kte, or v-up reps 

Accessory:

3x 8-10 banded hamstring curls 

Thursday, September 14

Warm-up: 3 rounds - 10 bench press (start w/ empty barbell and build)) + 8 alt reverse Samson + 6 inch worms w/ push-up + :30 easy jump rope + :30 easy bike 

Strength: 

Every :90 x8 (12:00) -

Bench press (starting weight = 135/95 or 95/65 or 55/35, then build) 

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

WOD: 

For time (20:00 cap) - 

50 DB walking suitcase lunges (2 @ 50/35 or 40/20 or 20/10) 

50 double under or 100 singles 

50 DB bench press (2 @ 50/35 or 40/20 or 20/10) 

50 double under or 100 singles 

50 burpees or no push-up burpees 

50 double under or 100 singles 

50 bike calories 

50 double under or 100 singles 

*Scaling option - 30 reps of each movement

Accessory: 

Accumulate 2:00 banded hollow rocks https://youtu.be/SpdUm2qrhk8?si=QrYAy9E8Ep3kRBFq

Friday, September 15

Warm-up: 3 rounds - 10 banded good mornings + :30 figure-4 stretch/side + 8 KB hip opening stretch + :30 banded lat pull-down + 5 kip swings 

Strength: 

15:00 EMOM -

1. :30-:45 handstand work or challenging plank 

2. 3-5 deadlift, building to WOD weight 

3. Rest 

WOD: 

“Barraza”

18:00 AMRAP - 

200 meter run 

9 deadlift (275/185 or 225/155 or 155/105) 

6 BMU, jumping BMU, C2B pull-up, or other challenging pull movement 

Accessory: 

Accumulate 1:00 banded hip flexor stretch + 1:00 banded hamstring stretch 

Saturday, September 16

Warm-up: 3 rounds - 10 bootstrappers + 8 thoracic rotations from runners lunge/side + :30 easy jump rope + :30 quad stretch/side 

WOD: 

Every 12:00 x4 (48:00) - 

800 m run + Movement x 

Set 1: 200 double under or 300 singles (scale to 100/150) 

Set 2: 150 air squats (scale to 75)

Set 3: 100 sit-ups (scale to 50)

Set 4: 50 box jump-over or step-over (24/20 in)

Accessory: 

3x 12-15/side banded Pallof press https://youtu.be/suXbr509tFQ?si=l_npAh8_0Pfb3Sr7

Monday, September 4 - Saturday, September 9

Monday, September 4 - Labor Day 

Warm-up:  3 rounds - :30 easy jump rope + :30 easy row, bike, or ski + 10 pvc pass through + 8 tempo ring rows + 6 push-up to pike 

Partner WOD: 

On a 35:00 running clock 

First, 30:00 AMRAP w/ partner -

30 double unders or 60 singles 

15 pull-ups 

15 push-ups 

100 meter sprint

(P1 rests while P2 completes 1 full round; partners alternate each round) 

At 30:00 on the clock - 

5:00 max row, bike, or ski calories 

*Each pair has 2 scores 1.) # of rounds completed in 30:00 and 2.) Total calories

Tuesday, September 5

Warm-up: 10-8-6-4-2 alt shoulder taps from HS or plank (same hand to shoulder) + back rack lunge (start w/ empty barbell and slowly build) + banded good mornings 

https://youtu.be/y1sxGjiUHqc?si=lEtZ8hzdpRLjN4lU

https://youtu.be/TnWA8pCmywo?si=D3tEYDtwlKOR9yNx

Strength: 

Every :90 x5 (15:00) -

1. 10-12 back rack lunges (start moderate and build in weight if possible) 

2. 20 meter HS walk or :30 shoulder taps from HS or pike

WOD: 

5 rounds for time (scale to 3) - 

20 box jumps or step-ups (24/20) 

25 AKBS (54/35 or 35/20 or 20/10) 

*Athlete should stand all the way up on the box for each rep; swing KB to eye level 

Accessory:

Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side 

Wednesday, September 6

Warm-up: 5-4-3-2-1 bootstrappers + inch worms w/ push-up + Cossack squat/side + push jerk (start w/ empty barbell and build to WOD weight) + kip swings

WOD: 

On a 30:00 running clock 

Every 5:00 x5 (25:00) -

21 wall balls (20/14 or 14/10)

15/12 cal row or ski 

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

6 push jerk from rack (135/95 or 95/65 or 65/45) 

(Adjust reps as needed to assure at least 1:00 rest each round)

At 25:00 on the clock - 

5:00 to find a heavy jerk (push or split)

(If lifting on the lighter side, go for max reps) 

Accessory:

Accumulate 50-75 reverse crunches https://youtu.be/aIyadD7d7OA?si=UIf5kgVQn_Lmp28E

Thursday, September 7

Warm-up: 3 rounds - 10 banded lat pull-down + 5 muscle clean + 5 front squat (empty barbell) + :30 banded glute bridge hold + :30 banded side steps 

Strength: (20:00) 

E2MOM x10 (build to a moderate/heavy single; reps should be unbroken) -

Hang squat or power clean (athlete’s choice)

10-9-8-7-6-5-4-3-2-1 

WOD: 

12:00 EMOM for total reps - 

1. Max bar muscle-up, C2B pull-up, or chin-over-bar pull-up 

2. Max burpees or Up-downs https://youtu.be/4NRFUKgNhs8?si=7eX41bTeeo5FNFAu

3. Rest 

Accessory:

3x 12-15/side banded row from side plank, :03 pause in back position https://youtu.be/K1GWnZ-RDPw?si=c9oUfvH_uEHmwoqf

Friday, September 8 

Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell or pvc) + pvc pass through + :30 banded forward raises 

Strength: (12:00) 

Every :90 x8 (start light and build every 2 rounds if possible) 

1 power snatch + 1 hang power snatch + 1 overhead squat

Partner WOD: 

12 rounds (6 each) for time w/ partner -

15 wall ball sit-ups (20/14 or 14/10) 

15/12 cal bike 

3 power snatch (135/95 or 95/65 or 65/45) 

Accessory:

Accumulate 30 prone pvc behind the neck press https://youtu.be/9QkP5s1s6Aw?si=uE0B_xJjznVWZ8Xg

Saturday, September 9 

Warm-up:  10-8-6-4-2 back squat (start w/ empty barbell and build to WOD weight) + KB hip opener stretch/side + plank-ups + :20 handstand hold or plank 

WOD: 

For quality reps @ steady pace -

21-18-15-12-9-6-3

Back squat (135/95 or 95/65 or 65/45) 

3-6-9-12-15-18-21

Handstand push-ups, or any push-up variation 

Accessory:

Accumulate 40 m handstand walk or 2:00 weighted plank  

Monday, August 28 - Saturday, September 2

Monday, August 28

Warm-up:  5-4-3-2-1 strict press + push press + push jerk (empty barbell) + banded pull-aparts + banded good morning + :30 gymnastics warm-up 

Strength: 

Every :90 x5 (15:00) -

1. :30-:45 KB deficit sumo deadlift, challenging weight https://youtu.be/jgXg15mxAlY?si=UVsrM_rTcB9_Iw9w

2. :45-:60 work on gymnastics skill of choice 

WOD: 

15:00 EMOM -

Minutes 1:00-5:00 - 5 strict press 

Minutes 5:00-10:00 - 3 push press 

Minutes 10:00-15:00 - 1 push or split jerk 

*Start light (50% 1RM strict press) and slowly build each minute if possible; have plates set up by your rack to quickly add 

Accessory: 

Accumulate 30 prone T raises, :01 pause at top https://youtu.be/3GJoiYUYwr0?si=GC2SXcTVg_Dcxveh

Tuesday, August 29

Warm-up: 10-8-6-4-2 hang power or squat clean, athlete’s choice (start w/ empty barbell and build to 60% 1RM/moderate weight) + bootstrappers + alt Cossack squat 

Strength: 

In 14:00, complete the following, touch and go if possible (:90 rest between rounds) -

10-8-6-4-2

Hang squat or power clean (60%, 65%, 70%, 75%, or 80% 1RM) 

WOD: 

20:00 EMOM for max front squat reps -

1. 10/8 cal bike + max front squat (95/65 or 65/45) 

2. Rest 

*Scale to 8/6 bike cals if you are getting less than :20 for front squats

Accessory: 

3x 12-15 banded sit-ups (:60 rest between sets) https://youtube.com/shorts/F2zEAw1GL5w?feature=shared

Wednesday, August 30

Warm-up:  2 rounds - 10 seated banded row + :30 easy jump rope + 8 tempo ring rows + :30 runner lunge/side + 10 banded lat pull-down 

Strength: 

In 12:00, superset the following x3 (:90 rest between rounds) - 

1. 8-10 kipping chest-to-bar pull-ups, or other challenging pull movement https://youtu.be/AyPTCEXTjOo?si=gC0ugZgkJ7uAUV3F

2. 10-12 alt renegade rows (2 @ 50/35 or 40/20 or 20/10) https://youtu.be/gi1EwrDbgJo?si=ODyCjnudsSQ1kcUs

WOD: (15:00) 

3:00 AMRAP x3 (2:00 rest between AMRAPs) -

400 meter run 

Max double unders or singles 

*Score is total # jump rope reps 

Accessory: 

Accumulate 1:00 hands on bench stretch + 1:00 chest opening stretch on low rings

Thursday, August 31

Warm-up:  2 rounds - 6 inch worms w/ push-up + :30 pigeon stretch/side + 8 deadlift, very light weight + :30 seated hamstring stretch/side + 10 banded forward raises 

Strength: 

15:00 EMOM - 

1. :30-:45 DB bench press (2 @ moderate weight), banded if desired https://youtu.be/s0_XPYsZtk0?si=PtkDzJQ1ln3PPz-_

2. 3-5 deadlift, building to WOD weight 

3. Rest 

WOD: 

For time -

21-15-9 

Deadlift (225/155 or 155/105 or 105/75) 

9-7-5 

Wall walks 

Accessory: 

Accumulate 60-100 banded hollow rocks https://youtu.be/SpdUm2qrhk8?si=JRq4plrdKqwQ3_c0

Friday, September 1

Warm-up:  3 rounds - 9 straight leg sit-ups + 7 back squat (start w/ empty barbell and slowly build) + 5 thoracic rotation from runners lunge/side + :30 alt quad stretch 

Strength: 

Every 2:00 x9 (18:00) - 

Back squat (build to heavy single or stay moderate for 5 reps each set) 

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

WOD: 

For time - 

75-100 DB weighted sit-ups (50/35, 40/20, or 20/10) 

*Athlete will hold 1 DB at chest the entire time, unless resting; anchor feet if needed https://youtu.be/4YOoMXPnOu4?si=RfyVeL0VWIDXEq_m

Accessory: 

Accumulate 2:00-4:00 Sorenson hold 

Saturday, September 2

Warm-up:  3 rounds - 8 alt DB snatch (start light and build) + :30 easy row or ski + 8 ring rows, :03 pause @ top + :30 banded pull down w/ glute bridge https://youtu.be/az_TQ0ZsujE?feature=shared

WOD: (30:00) 

7:00 AMRAP x3 (3:00 rest between rounds) -

40 alt DB snatch (50/35 or 40/20 or 20/10) 

800 meter row or ski 

Max BMU, jumping BMU, or other challenging pull movement in remaining time 

https://youtu.be/VJO2k6zRq1Q?si=566-xqp0G8XbPw7U

Accessory: 

5:00-10:00 handstand work 

Monday, August 21 - Saturday, August 26

Monday, August 21

Warm-up: 3 rounds - 12 banded lat pull-downs + 10 tempo ring rows + 8 push-up to pike + 6 thoracic rotation from runner lunge/side + 4 hips to bar or :30 glute bridge

Strength: 

In 10:00, complete 3 rounds (2:00 rest between rounds) - 

Max unbroken push-ups 

WOD:  

10 rounds for time - 

200 meter run 

2 bar muscle-up, or 4 challenging pull-ups 

Accessory: 

3x 10-12 side plank w/ banded row/side (:60 rest between rounds) https://youtu.be/K1GWnZ-RDPw

Tuesday, August 22

Warm-up: 10-8-6-4-2 back squat from rack + front squat from ground (start w/ empty barbell and slowly build) + alt quad stretch + :30 seated hamstring stretch/side 

Strength: 

15:00 EMOM (athlete will use 2 separate barbells) -

1. 5 back squat (from rack), building to 75% 1RM

2. 3 front squat (power clean from ground), building to 75% 1RM

3. Rest

WOD: 

For quality reps @ steady pace -

Back squat (from rack) @ 75% 1RM

5-5-5-5-5

Front squat (power clean from ground) @ 75% 1RM 

3-3-3-3-3

Accessory: 

3x 12-15 GHD hip extensions (:60 rest between rounds) https://youtu.be/P0iuN0xygc0

Wednesday, August 23

Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and slowly build) + scorpion stretch/side + :30 banded pull-aparts + :30 easy row or ski 

Strength: 

Every 2:30 x6 (build to a heavy set or stay moderate and work on mechanics) -

Bench press 

5-5-5-5-5-5

WOD: 

For time -

2,000 meter row or ski 

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

Accessory: 

3x 8-10 dips (:60 rest between sets) 

Thursday, August 24

Warm-up: 2 rounds - 9 snatch pull + 7 snatch high pull + 5 muscle snatch + 3 overhead squat (empty barbell or pvc) + :30 easy bike 

Strength: 

E2MOM x9 (18:00) - start light and build to a heavy single, or stay moderate to focus on mechanics -

Squat or power snatch (athlete’s choice)

3-3-3-2-2-2-1-1-1

WOD: 

10:00 EMOM for max calories -

:30 bike sprint / :30 rest 

Accessory: 

Accumulate 40 m handstand walk, or 3:00-5:00 handstand work or challenging plank 

Friday, August 25

Warm-up:  3 rounds - 12 alt toe touch from plank + 10 alt reverse Samson + 8 alt Cossack squat + 6 alt DB suitcase lunge (start light and build) + :30 pvc pass through 

Strength: 

In 15:00, compete 5 sets (2:00 rest between sets) -

DB walking suitcase lunge (2 @ 50/35 or 35/20) 

20-18-16-14-12

WOD: 

E2MOM x8 (16:00), or until you can no longer complete reps in timeframe -

10 DB hang power cleans (2 @ 50/35) + x burpees over DB’s 

Round 1: 4 burpees 

Round 2: 6 burpees 

Round 3: 8 burpees 

Round 4: 10 burpees 

Round 5: 12 burpees 

Round 6: 14 burpees 

Round 7 and 8: Max burpees 

*Score is total # burpees; scaling option for burpees = HRPU 

Accessory: 

3x 6-8 KB single leg RDL/side https://youtu.be/VnHvZtV8Gz0

Saturday, August 26

Warm-up: 3 rounds - 12 banded good mornings + :30 easy row, bike, or ski + 10 alt thoracic reach from low squat + :30 easy jump rope + 8 KB hip opening stretch/side

WOD: 

30:00 for total row, bike, or ski cals -

@ 0:00 - 

21-15-9

Wall balls (20/14 or 14/10) 

Box jump-over or step-over (24/20 in) 

@10:00 -

15-12-9

KB swings (70/54 or 54/35 or 35/20) 

Pull-ups or ring rows 

@ 20:00 -

100 double under or 200 singles 

*Make note of calories before each circuit in case cardio machine resets 

Accessory: 

Max sit-ups in 5:00 

Monday, August 14 - Saturday, August 19

Monday, August 14

Warm-up:  3 rounds - 10 pvc pass through + 8 overhead squat w/ pvc or empty barbell + 6 push-up to pike + :30 easy bike 

Strength: 

Every :90 x8 (12:00) -

5 overhead squat, or other challenging squat of choice 

*start light and build to a heavy set, or stay light/moderate and work on technique 

WOD: 

For time - 

45 cal bike 

30 burpees or HRPU

15 overhead squats (135/95 or 95/65 or 65/45) or other challenging squat of choice 

*Take barbell from rack 

Accessory: 

Accumulate 1:00 shoulder CARS/side https://youtu.be/ghXn2-ZYfU4

Tuesday, August 15

Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to Strength weight) + toes-to-rig + wall ball squats + banded pull-aparts 

Strength: 

In 15:00 superset the following for 4 rounds (:90 rest between rounds) -

1. 12-15 bench press (135/95 or 95/65 or 65/45) 

2. 12-15 toes-to-bar, knees-to-elbow, or v-ups

WOD: 

Every 3:00 x4 (12:00) 

25 wall balls, unbroken if possible (20/14 or 14/10) 

Accessory: 

Accumulate 3:00 Sorenson hold - focus on staying horizontal to ground 

https://youtu.be/XKDwOdO40Oo

Wednesday, August 16

Warm-up:  5-4-3-2-1 scorpion stretch/side + deadlift (start light and slowly build) +  :30 handstand hold or plank + :30 alt quad stretch 

Strength: 

Every :90 x5 (15:00) -

1. 3-5 deadlift, building to WOD weight 

2. :30-:45 handstand work, or challenging plank 

WOD: 

6 rounds for time - 

200 meter run 

5 deadlifts (275/185 or 225/155 or 155/105) 

Accessory: 

4x/side 15-25 lateral v-ups https://youtu.be/ikDIDDVeIlE

Thursday, August 17

Warm-up: 10-8-6-4-2 strict press (empty barbell) + alt groiner + alt Cossack squat + banded forward raises + :30 warm up for gymnastics skill 

Strength: 

15:00 EMOM - 

1. 3 push or split jerk (athlete’s choice) building toward 75% 1RM 

2. :45-:60 work on muscle-ups, pull-ups, or other challenging pull movement 

3. Rest 

WOD: 

E2MOM x8 (16:00) -

15/12 cal row or ski 

1 jerk, push or split from rack

*Sets 1&2 75% 1RM, sets 3&4 80% 1RM; sets 5&6 85% 1RM; sets 7&8 90% 1RM

Accessory: 

Accumulate 50-75 banded row from Superman https://youtu.be/5xQRtwy9Sj4

Friday, August 18

Warm-up: 5-4-3-2-1 cleans pull + clean high pull + muscle clean + pistol squat/leg to bench + :30 easy jump rope 

Strength: 

In 16:00, complete the following x4 (:90 rest between sets) -

1. 10-12 alternating pistol squat 

2. 3-5 hang power clean, building to 60% 1RM power clean

WOD: 

For quality reps @ steady pace - 

Power clean @ 60% 1RM (aim to do reps unbroken each round) 

15-12-9-6-3

*40 double under or 80 singles after each round 

Accessory: 

Accumulate 1:00/side prone shoulder stretch https://youtu.be/tatrv67rou8

Saturday, August 19

Warm-up: 3 rounds = 12 alt thoracic reach from low squat + 10 alt single leg v-up + 8 back squat (empty barbell) + :30 easy row or ski 

Strength: 

Every :90 x5 (15:00) -

1. :45-:60 sit-ups 

2. 3-5 back squats, building to WOD weight 

WOD: 

For time - 

30 back squats @ BW or ½ BW 

1,000 meter row or ski 

Accessory: 

3x 12-15 banded hamstring curls (:60 rest between sets)