Monday, October 14 - Saturday, October 19

Monday, October 14

Warm-up:  2:00 easy row (1x) directly into 5-4-3 snatch pull + snatch high pull + muscle snatch + OHS (empty barbell) + thoracic rotation/side from runners lunge

Strength: 

Every :90 x8 (12:00) -

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

Set 1 and 2 - light (RPE 5-6) 

Set 3 and 4 - moderately light (RPE 6-7) 

Set 5 and 6 - moderate (RPE 7-8) 

Set 7 and 8 - moderately heavy (RPE 8-9)

WOD: 

In 16:00, complete 4 rounds (3:00 rest between rounds) - 

350/300 meter row sprint (RPE 8) 

Accessory: 

3x10/side DB/KB bird dog row 

https://youtube.com/shorts/Xnccgl4FaRI?si=aZ6zyxafxqbmEK75

Tuesday, October 15

Warm-up: 1:00 easy bike (1x) directly into 2 rounds - 12 tempo ring row + 10 banded pull-apart + 8 barbell bent over row (start w/ empty barbell from rack) + 6 DB hang power clean (2 @ light weight) + 4 inch worm w/ push-up 

Strength: 

In 14:00, superset x4 (:90 rest between supersets) -

1. 8 barbell bent over row @ moderate weight (RPE 6-7) https://youtu.be/mrTXaNht-kw?si=1hWJ1lyzzPFGkf0M

2. 5-10 strict pull-up (weighted if proficient)  

WOD: 

18:00 AMRAP - 

15 HSPU or any push-up variation 

12/9 cal bike 

15 DB hang power clean (2 @ 50/35 or 40/25 or 30/15) 

12/9 cal bike 

15 sit-up 

12/9 cal bike 

Accessory: 

3x10 cable tricep pulls @ challenging weight while still maintaining form 

Wednesdy, October 16

Warm-up: 10-8-6 banded good morning + bench press (start w/ empty barbell) + alt reverse Samson + pvc pass through + banded snow angel + :30 banded glute bridge 

WOD: 

For time - 

1 round - 

24 KB swing (53/35 or or 35/20) 

24 goblet lunge (53/35 or 35/20) 

24 bench press (135/95 or 95/65 or 65/45) 

-3:00 rest-

2 rounds -

12 KB swing (same as above) 

12 goblet lunge (same as above) 

12 bench press (155/105 or or 105/75 or 75/55

-3:00 rest-

3 rounds - 

8 KB swing (same as above) 

8 goblet lunge (same as above) 

8 bench press (175/125 or 125/85 or 85/65) 

Accessory: 

3x10-15 GHD hip extension, :01 pause @ top

Thursday, October 17

Warm-up:  2 rounds - 5/side thread the needle w/ thoracic rotation + 5 front squat + 5 broad jump + 10 supine toes-to-rig + 10 alt hamstring scoops + 10 alt Cossack squat 

Strength: 

Every 2:00 x4 (16:00) -

1. 8-6-4-2 front squat w/ :03 @ bottom (start light and build to moderate weight) 

2. :20-:30/side Copenhagen plank 

WOD: 

EMOM until you can no longer complete all reps within the minute - 

5 box jump (24/20 in, stacked red mats, or plate) 

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

*Add 2 toes-to-bar each minute (box jump reps remain the same) 

Accessory: 

3x10 cable lat pull-down @ moderate weight 

Friday, October 18

Warm-up: 5-4-3 clean pull + clean high pull + muscle clean (empty barbell) + scorpion stretch/side + Turkish sit-up/side + :30 wrist rockers + :30 easy jump rope 

Strength: 

Every :90 x4 (12:00) -

1. 2/side Turkish getup @ moderate weight https://youtu.be/-QEE1Q4iW-w?si=iTiYWPtgMdMVnel4

2. 3-5 hang power clean, building to WOD weight

Partner WOD: 

12 rounds for time (you go, I go) -

45 double under or 90 singles 

3 hang power clean (175/125 or 125/85 or 85/55) 

*Each partner completes 6 rounds 

Accessory: 

3x10/side half kneeling DB bicep curl @ moderately heavy weight (RPE 7/10) 

https://youtu.be/8DUst86gC80?si=yaB04z5awpuv7BtQ

Saturday, October 19

Warm-up: 15:00 AMRAP - 5 back squat (light) + 5 alt upward to downward dog (:03 pause/position) + 5 kip swing + 10 tempo ring row + 10 banded pull-apart + 10 banded good morning 

WOD: 

10:00 AMRAP -

200 meter row

10 burpees over rower or up downs 

-3:00 rest-

10:00 AMRAP - 

200 meter run 

5 bar muscle-up or 10 pull-up 

-3:00 rest-

10:00 AMRAP - 

15/12 cal bike (scale to 12/9)

10 back squat (135/95 or 95/65 or 65/45) 

Accessory: 

5:00-10:00 handstand work 

Monday, October 7 - Saturday, October 12

Monday, October 7

Warm-up:  15:00 AMRAP -  5 muscle clean (start w/ empty barbell) + 7/side KB hip opener stretch + 9/side scorpion stretch + :30 easy jump rope + :30 wrist rocks https://youtu.be/W8VWYbQylrc?si=EnYZ4WdiBmCsTcbH

Strength: 

Every 2:00 x6 (12:00) -

3 hang power clean 

*Start light and build to a heavy set if possible 

WOD: 

For time -

100 double under or 200 singles 

50 sit-ups 

25 power clean (155/105 or 105/75 or 75/55)

50 sit-ups 

100 double under or 200 singles 

Accessory: 

3x 12-15/side banded row from side plank, :01 pause in back position 

https://youtu.be/K1GWnZ-RDPw?si=Ie5HalBYS9vkoxXq

Tuesday, October 8

Warm-up: 2:00 easy row, bike, or ski (1x) directly into 10-8-6 tempo ring row + bootstrapper + alt Cossack squat + pvc pass through + kip swing https://youtu.be/x6pey96d3Zw?si=UwpSlYlR79nf07nH

Strength: 

10:00 EMOM - 

X muscle-up or pull-up 

*X = a number you can sustain for 10:00; make sure to consider total volume 

WOD: 

In 18:00, complete the following -

3:00 AMRAP x4 for total calories (:90 rest between AMRAPs) 

50 air squat (scale to 30)

Max row / bike calories (alternate between machines) 

Accessory: 

4:00 AMRAP - max barbell bicep curl (45/35) 

Wednesday, October 9

Warm-up: 15:00 AMRAP - 12 banded snow angel + 10 banded good morning + 8 alt renegade row (light) + 6 push up to pike + 4 strict press + 4 push press + 4 push jerk or split jerk balance (based on Strength option w/ empty barbell) https://youtu.be/VKsztHiM4X4?si=-zS28Zxlb2SykRzM

Strength: 

14:00 EMOM (start light and slowly build from previous interval as able) - 

0:00-3:00: 5 strict press 

3:00-4:00: Rest 

4:00-8:00: 3 push press 

8:00-9:00: Rest 

9:00-14:00: 1 push jerk or split jerk (athlete’s choice) 

WOD: 

16:00 EMOM - 

1. 12 KB/DB push-up (have target to touch chest to something) 

2. 14 dual KB/DB RDL 

3. 16 alt KB/DB gorilla row 

4. Rest 

5. 16 KB swing 

6. 14 alt KB/DB pull through from plank (feet elevated if possible) 

7. 12 alt KB/DB renegade row 

8. Rest 

*Suggested weight = athlete’s choice; weight may vary depending on movement 

Accessory: 

3x 10 DB skull crusher (2 @ moderate weight) 

https://youtu.be/jO2Jl9eZpXk?si=GjWtLh6heUB9Yi9r

Thursday, October 10

Warm-up:  100 m easy jog (1x) directly into 2 rounds - 10 banded glute bridge + 5/side DB OH walking lunge (light) + 10 alt toe touch from plank + :20/side couch stretch + :20/side figure-4 stretch

Strength: 

12:00 EMOM - 

1. 10-15 DB hip thrust (50/35 or 40/25 or 30/15) https://youtu.be/LxdfGyNBuRU?si=Z0Jf0aOILkQOa_OF

2. 15-25 supine toe reach https://youtu.be/ohszH6UUNLs?si=HpiOHOSSBIL_csvm

3. :30-:60 plank 

4. Rest 

WOD: 

For time - 

800 meter run 

40 DB overhead walking lunge 

400 meter run

20 DB overhead walking lunge 

200 meter run 

10 DB overhead walking lunge 

*Suggested DB weight = 50/35 or 40/25 or 30/15; switch arms every 5 reps 

Accessory: 

Tabata weighted side bend, 4/side (same weight as lunges) 

https://youtu.be/ltVi1F5SBkE?si=1LWqbmVGl9mpnE-J

Friday, October 11

Warm-up: 2:00 easy row, bike, or ski (1x) directly into 2 rounds - 8 bench press (empty barbell) + 6/side KB bottoms up press + 6/side KB bottoms up arm bar rotation + 8 banded pull-apart  https://youtube.com/shorts/tI6-KA_faOs?si=NZ2TnFRh4DuEAmyk

Partner WOD: 

In 30:00, complete the following for load (you go, I go) - 

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

Bench press 

12/9 cal row, bike, or ski 

*Notes: 

1. Partners may use 2 separate barbells 

2. P1 completes 10 BP + cals, then rests while P2 completes 10 BP + cals, etc..

3. Score = P1 1 rep + P2 1 rep

Accessory: 

Accumulate 1:00/side banded chest opening stretch + 1:00/side banded lat stretch 

Saturday, October 12

Warm-up: 2 rounds - 10 alt reverse Samson + 8 supine toes-to-rig, slow tempo + 6/side thread the needle w/ thoracic rotation + 4 front squat + 4 back squat (start w/ empty barbell) + :30 warm up for gymnastics skill of choice  

Strength: 

In 10:00, complete 3 rounds (rest as needed) - 

1. :30-:60 work on gymnastics skill of choice 

2. 16-24 Russian twist w/ plate (GHD for extra challenge) https://youtu.be/3Xp-KnQt218?si=U_gOShdX5RGG0seK

WOD: 

In 20:00 complete the following for quality reps @ steady pace (start light and build to a moderately heavy set, RPE 7-8) - 

10-8-6-4-2 

Front squat

Back squat 

Strict toes-to-bar or strict leg raises 

*Front squat and back squat weight should always match  

https://youtu.be/xX9Hzi7Onnw?si=mIm776tWVGunRVcA

https://youtu.be/EkxKEaiKJRc?si=IhLxpQCqCr0Zecnk

Accessory: 

Tabata banded lat pull down 

https://youtu.be/X_E7iiSsklI?si=ciO909nb1xsng2oK

Monday, September 30 - Saturday, October 5

Monday, September 30 

Warm-up: 2:00 easy row or ski (1x) directly into 3 rounds - 8 pvc pass through + 6/side 1-arm ring row + 5 muscle clean + 4 front squat + 3 push jerk (start w/ empty barbell) 

Strength: 

Every 2:00 x5 (10:00) -

3 power clean + 3 front squat + 3 push jerk 

*Start light and build to a challenging complex if possible 

WOD: 

For time - 

1,000 meter row or ski 

5 bar muscle-up or 10 chest-to-bar or chin-over-bar pull-up 

50 hang power clean (135/95 or 115/75 or 85/55) 

5 bar muscle-up or 10 chest-to-bar or chin-over bar pull-up 

1,000 meter row or ski 

Accessory: 

3x 6-12 dips from rings, dip handles, or bench 

Tuesday, October 1 

Warm-up: 6-4-2 DB deadlift + alt renegade row + alt DB suitcase lunge (2 @ light weight for all 3 movements) + push-up to pike + Cossack squat/side + thoracic rotation from runners lunge/side 

WOD: 

30:00 EMOM - 

1. 12 DB deadlift 

2. 12 DB push-up 

3. 12 alt DB reverse suitcase lunge 

4. 12 alt renegade row 

5. Rest 

*Suggested DB weight = 2 @ 50/35 or 40/25 or 30/15 

Accessory: 

3x max effort (8/10 RPE) barbell bicep curl @ 45/35 (:90 rest between sets) 

Wednesday, October 2 

Warm-up:  2 rounds - 8 bench press (light) + :30 easy jump rope + 8 supine toes-to-rig + :30/side couch stretch + 8/side scorpion stretch + :30 banded pull-apart 

Strength:

Every :90 x8 (12:00) -

5-5-5-3-3-3-3-3

Bench press (start light and build to challenging triple if possible) 

WOD: 

20:00 AMRAP - 

200 meter run 

Max unbroken double under or single under 

200 meter run 

Max unbroken toes-to-bar or knees-to-elbow 

*Score is total reps (jump rope + toes-to-bar) 

Accessory: 

Tabata Copenhagen plank, 4x/side

https://youtube.com/shorts/Rwap0_j5i5A?si=comd11N3q2__waUm

Thursday, October 3

Warm-up:  15:00 AMRAP (steady) - 3-5 back squat (start w/ empty barbell + build toward 75% 1RM) + 8 banded good morning + :20 easy bike + :20 couch stretch/side 

Strength: 

9:00 EMOM - 

3 back squat (no heavier than 75% 1RM) 

WOD: 

In 17:00, complete the following for total bike cals - 

1:00 bike cals 

1:00 rest

2:00 bike cals 

2:00 rest

3:00 bike cals 

3:00 rest 

2:00 bike cals 

2:00 rest

1:00 bike cals 

Accessory: 

Accumulate 60-100 alt banded side step (30-50/side) 

Friday, October 4

Warm-up: 2 rounds - 3 snatch pull + 3 snatch high pull + 5 muscle snatch + 5 OHS (empty barbell) + 8 crossover 90-90 w/ press + :30 KB hamstring stretch from box 

https://youtu.be/zsmrydXhezo?si=F1eQGJkgtQi6R6-p

https://youtu.be/nsokWQIpX6k?si=EM5kTrDZCfciIlpX

Strength: 

In 12:00, complete the following (:10 rest between singles, :90 rest between sets) -

5-4-3-2-1 

Power snatch or squat snatch (athlete’s choice) 

*Build to moderately heavy single (7/10 RPE) or stay light to dial in on form

Partner WOD:

20 rounds for time (you go, I go) - 

8 alt DB snatch @ 50/35 or 40/25 or 30/15 

6 lateral burpee over DB (scale to up downs) 

Accessory: 

Accumulate 1:00/side banded shoulder stretch 

https://youtu.be/4mL9mVK_CTk?si=YTLTK4Wbx0ZXvbvr

Saturday, October 5

Warm-up:  2:00 easy row (1x) directly into 2 rounds - 12 alt plank-up + 10 alt shoulder taps (or weight shifts) from handstand or plank + 8 deadlift (light) + 6 broad jump + :30 chest opening stretch  

Strength: 

12:00 EMOM - 

1. 3-5 deadlift, warming up to WOD weight 

2. :30-:45 handstand push-up or HSPU progression work 

3. :30-:45 barbell ab rollout 

4. Rest 

WOD: 

“Christine” 

3 rounds for time - 

500 meter row 

12 deadlift @ BW (scale to ¾ BW or ½ BW) 

21 box jump @ 24/20 in (scale to lower surface jumps or plate hops) 

*Expected times for Christine - beginner 15-20 mins; intermediate 12-14 mins; advanced 9-11 mins; elite < 8 mins 

Accessory: 

5:00-10:00 work on handstand walks OR 

6:00 AMRAP - Max effort sit-ups, weighted if possible 

Monday, September 23 - Saturday, September 28

Monday, September 23 

Warm-up: 2 rounds - 12 alt scorpion stretch + 10 banded snow angel + 8 push-up to pike + 6/side KB bottoms up press (light) + 4 power clean (light) + :30 easy jump rope 

Strength: 

In 16:00, complete 5 rounds of the following (:60 rest between rounds) - 

10-8-6-4-2 

Handstand push-up (add deficit if proficient) or HSPU variation

OR 

20-16-12-8-4 traditional push-up 

*3-5 power cleans after each set to get warm for WOD 

WOD: 

3 rounds for time (:60 rest between rounds) -

30 double under or 60 singles 

3 power clean 

20 double under or 40 singles 

2 power clean 

10 double under or 20 singles 

1 power clean 

*Power clean weight should be challenging, but no heavier than 80% 1RM 

Accessory: 

3x 21-series bicep curl @ 45/35 (:60 rest)

https://youtu.be/tdbHeBu8yQg?si=tVyGqmsxHL30NKhK

Tuesday, September 24

Warm-up: 2:00 easy row or ski (1x) directly into 8-6-4-2 wall ball thruster + bench press (start w/ empty barbell and build to 70% 1RM) + thoracic rotation/side from runners lunge + pvc pass through 

Strength: 

Every :90 x8 (12:00) -

3-5 bench press (70% 1RM) + 3-5 strict pull-up 

*Complete both movements in :90 interval then rest 

WOD: 

Every 3:30 until you hit 100 wall ball (scale to 75) - 

400 meter row or ski 

1 hard effort unbroken wall ball set (20/14 or 14/10 or 10/6) 

*Rest in the remaining time once you set wall ball down

Accessory: 

3x10/side banded side lying open book stretch 

https://youtube.com/shorts/_2iQhZaUXd0?si=y2pBjXSTKmQoQtkI

Wednesday, September 25

Warm-up:  3 rounds - 4/side KB kickstand deadlift (2 @ light weight) + 6 alt reverse Samson + 8 supine toes-to-rig + 10 alt hamstring scoop + 12 plate lat pull-over (light)   https://youtube.com/shorts/R3I2Ku3AgrI?si=m2liVF58QgiImQzK

Strength: 

In 12:00, complete 3 rounds (:90 rest between rounds) -

1. 8-10/side KB kickstand deadlift (2 @ 70/53 or 53/35 or 35/20) https://youtu.be/xRyr9JvKFPU?si=loBpxEFWL8YRp_Hl

2. 8-10/side KB north to south plank (light/moderate weight)  https://youtube.com/shorts/oMwvhc5bpE8?si=y8cyOnz5jc9hGzdk

WOD: 

18:00 EMOM - 

1. 15/12 cal bike (scale to 12/9 or 9/6) 

2. 15 toes-to-bar, knees-to-elbow, or v-ups (scale to 10-12) 

3. Rest 

*Scale as needed - athlete should work :45 / round

Accessory: 

3x :30 deadbug w/ med ball 

https://youtu.be/O9HDR_kKfmg?feature=shared

Thursday, September 26

Warm-up: 6-4-2 clean pull + high clean pull + muscle clean + alt front rack lunge + push jerk (start w/ empty barbell) + inch worm w/ push-up + thread the needle w/ thoracic rotation/side 

WOD: 

30:00 EMOM (suggested barbell weight = 135/95 or 95/65 or 65/45) 

1. 8 hang power clean  

2. 12 lateral burpee over barbell (scale to 8 burpees or up-downs)

3. 8 alt front rack lunge 

4. 12 sit-up (weighted if possible)  

5. 8 push jerk 

6. Rest 

*Take barbell from ground for all lifts if possible 

Accessory: 

3x10 cable face pulls, :01 pause in back position @ moderate weight 

Friday, September 27

Warm-up: 6-5-4 bootstrapper + back squat (light) + side plank rotation/side + alt quad stretch + banded cat cow + :30 glute bridge march  https://youtu.be/OMc5f_JUDUU?si=jMm45qomuP8L6NJQ

https://youtu.be/msfdrPWJ-9o?si=fBJmuiLdGvkD4n6v

Strength:

In 10:00, complete the following (2:00 rest between tabata sets) -

1. Tabata banded glute bridge - 8 rounds   https://youtu.be/Zr2RLjIjCN0?si=lA0jgy_qfFZQea_y

2. Tabata side plank Powell raise (light) - 8 rounds (4/side) https://youtu.be/St8yphctfwc?si=L8Tk8TARXkoAhx0O

WOD: 

Every 2:00 x10 (20:00) -

Back squat (start light and build to moderate/heavy single if possible)  

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

Accessory: 

6:00 EMOM -

1. :30-:45 straddle stretch w/ alternating reach https://youtu.be/qiB4GTWlQjo?si=sxAc9Jx0RTeBQupt

2. :30-:45 pvc lat stretch on bench https://youtu.be/4K9VrVIX93w?si=tQ5pLTcOYkWwi8Fo

3. :30-:45 alternating upward to downward dog https://youtube.com/shorts/t-oXsFuZGyo?si=DUwOz84OtkTh_r4d

Saturday, September 28 

Warm-up: 200 m easy jog (1x) directly into 5-4-3 dip from bench + kip swing + 1-arm ring row/side + :30 figure-4 stretch + :30 banded good morning + :30 Superman hold  

Strength: 

12:00 EMOM - 

1. :30-:45 hollow rock 

2. :30-:45 alt heel reaches https://youtube.com/shorts/cW441ry6ntQ?si=g5dpMNdacH5diwyW

3. :30-:45 banded row from Superman position https://youtu.be/5xQRtwy9Sj4?si=ziqNoCkcYYwpyeHY

4. Rest 

WOD: 

For time - 

9-7-5-3-1

Bar muscle-up OR

18-14-10-6-2 

Pull-up or pull variation 

*200 meter run after each round  

Accessory

Choose from the following (rest as needed) -

1. 3x max distance handstand walk

2. 3x :30 alternating weight shift from handstand

3. 3x :45-:60 plank, weighted if possible  

Monday, September 16 - Saturday, September 21

Monday, September 16

Warm-up: 1:00 easy row (1x) directly into 8-7-6-5 power clean (start w/ empty barbell + build to Strength weight) + dips from bench + ring row (:01 pause @ top) + air squat (:03 pause @ bottom) 

Strength:

In 15:00, superset x5 (:60 rest between supersets) -

1. 5-4-3-2-1 Power clean @ BW, ¾ BW, or ½ BW (:10 rest b/t singles)  

2. Max unbroken set (1x) - dips from rings, dip handles, or bench 

WOD: 

For time - 

“Jackie” 

1,000 meter row 

50 thruster (45/35)

30 pull-up or ring row 

Accessory: 

3x10-15 plate bent over row @ moderate weight

https://youtu.be/DrnJ1mesSPw?si=l4H-FsLUcdZXdiO8

Tuesday, September 17

Warm-up:  2 rounds - 10 alt reverse Samson + 8 barbell hip thrust (light) + 6/side banded RDL + 4 inch worm w/ push-up + :30 easy jump rope + :30 easy bike  

Strength: 

In 12:00, superset x3 (:90 rest between supersets) -

1. 6/side single leg KB RDL (53/35 or 35/20 or 25/15) 

2. 12 barbell hip thrust (135/95 or 95/65 or 65/45) 

3. 18 alt goblet lunge (53/35 or 35/20 or 25/15) 

WOD: 

Every 3:00 x6 (18:00) -

Set 1 and 4: 400 meter run 

Set 2 and 5: 100 double under or 200 singles 

Set 3 and 6: 30/24 calorie bike 

*Scale reps as needed to assure :60 rest / round

Accessory: 

1:00/side figure-4 stretch on wall + 1:00/side couch stretch on incline bench 

https://youtube.com/shorts/_i2T5588s1M?si=aRFqFJvLLMtw0sS7

https://youtu.be/IQxEUd-pqSs?si=gijjsihtYZy7RfFm

Wednesday, September 18 

Warm-up:  8-6-4 deadlift (light) + alt box step-up + burpee broad jump + supine toes-to-rig + alt toe touch from plank + thoracic rotation/side from runners lunge + alt pistol squat to bench  

WOD: 

30:00 EMOM - 

1. 14 alt pistol squat 

2. 7 burpee box jump or burpee alt step-up (24/20 in) 

3. 14 deadlift (135/95 or 95/65) 

4. 7 burpee box jump-over or burpee alt step-over 

5. 14 toes-to-bar, knees-to-elbow, or v-ups 

6. Rest  

*Aim to complete reps in under :45; scale as needed

Accessory: 

3x max effort Sorenson hold (rest 2:00 once you break) 

Thursday, September 19

Warm-up:  5-4-3 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell) + scorpion stretch/side + :30 banded good morning 

Strength: 

Every :90 x8 (12:00) - build to moderate complex (all 4 reps should be unbroken) - 

1 snatch grip deadlift

1 high hang power snatch

1 low hang power snatch

1 power snatch  

WOD: 

For time - 

30 alt DB snatch https://youtu.be/Gpw5TLxtF1A?si=djQnjQA5U7MzzTrJ

30 alt DB hang clean and jerk https://youtu.be/ee0hJzll6wM?si=9An1ryuPlBIbHfOm

*Suggested DB weight for both movements = 50/35 or 40/25 or 30/15 

Accessory: 

Accumulate 30-50 prone T raises, :01 pause @ top https://youtu.be/3GJoiYUYwr0?si=npDNLs5-8INUMx2Q

Friday, September 20 

Warm-up: 200 meter easy jog (1x) directly into 8-6-4 pvc pass through + alt hamstring scoop + back squat (start w/ empty barbell and build to WOD weight) + DB bench press (2 @ light weight) + kip swing + :30 easy jump rope 

Strength: 

Every 2:00 x6 (12:00) -

12-10-8-6-4-4

DB bench press (start light and build to heavy set of 4 if possible) 

WOD: 

For time (20:00 cap) - 

800 meter run (scale to 400) 

40 double under or 80 singles 

20 back squat (135/95 or 95/65 or 65/45) 

10 bar muscle-up or pull variation 

-2:00 rest-

10 bar muscle-up or pull variation  

20 back squat (135/95 or 95/65 or 65/45) 

40 double under or 80 singles

800 meter run (scale to 400)  

Accessory: 

Accumulate 1:00/side banded lat stretch 

Accumulate 1:00 straddle stretch sequence (:05 hold in each position) 

https://youtu.be/0YEZbzoj2ts?si=uPdd5mXku-hciemU

Saturday, September 21 

Warm-up:  3 rounds - 12 alt plank-up + 10 alt thoracic reach from low squat + 8 muscle clean (light) + 6 alt front rack elbow punch + :30 easy row or ski   https://youtu.be/3CcSy1ZqQ40?si=LRoaRHxHpowUfs6z

Strength: 

12:00 EMOM - 

1. Max distance unbroken handstand walk, :30 handstand hold (shift weight if possible), or :30-:45 challenging plank 

2. 3-5 power clean, getting warm for WOD 

3. Rest 

WOD: 

In 20:00, complete the following @ steady pace (high focus on power clean form) - 

3,000 meter row or ski (scale to 1,500)

Every 2:00, starting @ 0:00 - 1 power clean (195/135 or 135/95 or 95/65) 

Accessory: 

Tabata push-up