Monday, October 21
Warm-up: 5-4-3-2-1 deadlift (start light and build to 65% 1RM or moderate weight) + Cossack squat/side + thoracic rotation/side from runners lunge + kip swing + inch worm w/ push-up
Strength:
In 12:00, complete the following (:90 rest between sets) -
8 deadlift @ 65% 1RM (or 5/10 RPE)
6 deadlift @ 70% 1RM (or 6/10 RPE)
4 deadlift @ 70% 1RM (or 7/10 RPE)
2 deadlift @ 75% 1RM (or 8/10 RPE)
Max deadlift reps @ 80% 1RM (or 9/10 RPE)
WOD:
For time -
21-15-9
Toes-to-bar, knees-to-elbow, or v-ups
Hand release push-up
-3:00 rest-
9-15-21
Hand release push-up
Toes-to-bar, knees-to-elbow, or v-ups
Accessory:
2-3x - superset the following (:60 rest between supersets) -
30 banded glute bridge + 30 banded alt side step
Tuesday, October 22
Warm-up: 2:00 easy row or ski (1x) directly into 2 rounds - 5/side back rack split stance squat (empty barbell) + 10 bootstrappers + :30/side elevated pigeon stretch + :30 alt upward to downward dog
Strength:
In 12:00, complete 4 rounds/side, building if possible (:90 rest between rounds) -
Back rack split stance squat
10-8-6-4
*Athlete completes 10 reps on the right + 10 reps on the left
https://youtube.com/shorts/ggU01op387w?si=tQfZp0T3E-haOZpe
WOD:
For time -
1,000 meter row or ski
800 meter run
500 meter row or ski
400 meter run
250 meter row or ski
200 meter run
*Scale as needed for your fitness level
Accessory:
Accumulate 30-60/side banded oblique rotation
https://youtu.be/OyJ1qVgkeZ0?si=oz4VT9ORABgC-B34
Wednesday, October 23
Warm-up: 15:00 AMRAP - 3 power clean (start light and build to 85% 1RM) + 5 wall ball thruster + 7/side scorpion stretch + 9 banded good morning + :20 wrist rockers
Strength:
Every 2:00 x6 (12:00) -
2.2 power clean @ 85% 1RM
*Doubles are touch and go; :20 rest between each set of doubles
WOD:
In 18:00 for total power cleans (both movements done within the minute) -
5:00 EMOM -
10 wall ball + max hang power clean (135/95 or 95/65)
-3:00 rest-
4:00 EMOM -
10 wall ball + max hang power clean (115/85 or 85/55)
-3:00 rest-
3:00 EMOM -
10 wall ball + max hang power clean (105/75 or 75/45)
*HPC reps do not need to be unbroken - you can rest then pick your barbell up again
Accessory:
Accumulate 30-45 dips from rings, dip handles, or bench
Thursday, October 24
Warm-up: 1:00 easy bike (1x) directly into 8-6-4 - DB bench press (light) + alt renegade row (light) + alt box step-up + tempo ring row (:03/position) + pvc pass through
Strength:
9:00 EMOM -
8-10 alt renegade row (2 @ moderate weight)
Max unbroken strict pull-up
Rest
WOD:
20:00 total bike cals
*E2MOM, starting @ 0:00, alternate between the following -
15 box jump over or step-over (24/20 in)
15 DB bench press (2 @ 50/35 or 40/25 or 30/15)
Accessory:
3x10-15 GHD hip extension, :01 pause @ top
Friday, October 25
Warm-up. 2 rounds - 10 alt hamstring scoops + 8 barbell hip thrust (light) + 6 alt DB snatch (light) + 4 dead stop Russian KB swing (light) +:30/side figure-4 stretch + :30 cat cow
WOD:
In 42:00, complete the following for high quality reps @ steady pace -
In 12:00, superset x3 (:60 rest between supersets) -
15 dead stop Russian KB swing (53/35 or 35/20) https://youtu.be/rTaVcM89vuk?si=_bzFGHE1r9rjAc0-
12 barbell hip thrust, :01 pause @ top (105/75 or 75/55)
9 ring row, as horizontal as possible (feet elevated for extra challenge)
-3:00 rest-
In 12:00, superset x3 (:60 rest between supersets) -
15 DB hammer curl (2 @ 30/20 or 25/15 or 20/10)
12 barbell push press (95/65 or 65/45 or 45/35)
9 strict knees-to-elbow (goal to get knees as close to elbows as possible)
-3:00 rest-
In 12:00, superset x3 (:60 rest between supersets) -
15 weighted hollow rock @ light weight (arms by ears) https://youtu.be/_NgPQzEjHBg?si=svoWGAjWLA_lkSrf
12 alt DB snatch (50/35 or 35/20)
9 seated DB/KB overhead tricep extension @ moderate weight
Accessory:
3-way banded shoulder stretch (:30/position) + couch stretch (:30/side)
Saturday, October 26
Warm-up: 15:00 AMRAP - 10 banded pull-apart + 10 alt thoracic rotation from low squat + 5 kip swing + :30 straddle stretch + :30 banded lat pull-down + :30 jump rope
Partner WOD:
12 rounds (6 each) for time (you go, I go) -
45 double under or 90 singles
12 sit-up (weighted and/or GHD if possible)
5 bar muscle-up or 10 pull-up
Accessory:
5:00-10:00 handstand work