Monday
Strength / Skill
25 minutes to complete:
Back Squats
3 x 6 @ 65%
3 x 4 @ 75%
3 x 2 @ 85%

WOD - 12 minute AMRAP
10 DB push press (50/35#)
20 wall balls (20/14#)
30/25 cal bike

Things to keep in mind:
WOD: Other than generally working faster, this is a successful workout for an athlete if they:
1) Avoid burnout of the shoulders by using more leg drive in the wall balls
2) Maintain quick transitions between each movement

DB push press can be scaled with load; athletes should be able complete the first 3 rounds unbroken. WBs can be scaled for load/height; athletes should maintain manageable sets. Reduce the calories on the bike if it takes more than 2:30 to complete.


Tuesday
Strength / Skill
15 mins to complete 6 rounds of:
3 bench press
10 DB tripod rows (each side)

WOD - 5 rounds
3 mins to complete
- 200m run
- 6 devils press (50/35#)
- 12 box jumps

rest 1 min between rounds

Things to keep in mind:
WOD: Other than generally working faster, this is a successful workout for an athlete if they:
1) Limit resting to the 1 min between rounds
2) Maintain the same running pace from round 1 to 5

Scale run to 250m row or 450m bike for injured athletes. Devils press should be scaled so the athlete can maintain unbroken sets. Box jump can be scaled for height.


Wednesday
WOD - 30 min AMRAP
80 cal row
60 front squat (135/95#)
40 pull-ups
20 push press (135/95#)

Accessories - 4 x 20 bicep curls
rest as needed between sets

Things to keep in mind:
WOD: Get them gainzz for summer 2022, it'll be here before you know it!


Thursday
Strength / Skill
1 RM deadlift

WOD - 5 rounds for time
15 KB swings (53/35#)
10 burpees
5 HSPUs

Things to keep in mind:
WOD: Other than generally working faster, this is a successful workout for an athlete if they:
1) Maintain unbroken sets for all 5 rounds
2) Focus on quick transitions between each movement

12 minute time cap. Scale weight for KB swings for unbroken sets for at least the first 3 rounds. Scale HSPUs to either Z press (heavy) or 2 wall walks.


Friday
Strength / Skill - Turkish Get-ups
Spend 5 mins building to a challenging weight, then
Every 90 seconds for 5 rounds
Complete 2 TGUs on each side

WOD - 15 minute AMRAP
10 DB box carry overs (50/35#)
20 push-ups
30 DB snatches (50/35#)

Things to keep in mind:
WOD: Other than generally working faster, this is a successful workout for an athlete if they:
1) Focus on efficiently turning around on top of boxes to descend facing the box on carry overs.
2) Practice transitioning db from one hand to the other on the way down in the snatches.

Monday
Strength / Skill
Deadlifts
15 minutes to establish a deadlift 2 RM and complete 3x2 @ 90% of 2 RM.

WOD - 4 rounds for time (25 min time cap):
400m run
30 wall balls (20/14)
15 toes to bar

Tuesday
Strength / Skill
Pullups + Good Mornings
14 minute alternating EMOM:

1) 6 - 12 strict pull-ups
2) 12 good mornings

WOD - 16 minute AMRAP
12 ring dips
12 box jumps
350m/300m row


Wednesday
Strength / Skill
Back Squat
20 minutes to establish a back squat 1 RM

WOD - For time
21 - 15 - 9 (15 min time cap):
Kettle bell swings (53/35)
Hand stand push-ups
Goblet lunges (53/35)


Thursday
WOD - 35 min AMRAP
1k row
18 overhead squats (95/55)
50 double unders
18 hang cleans (95/55)


Friday
Strength / Skill
Clean EMOM
10 min E2MOM (5 sets) of 2 power cleans and 1 squat clean
2 min rest
6 min EMOM (6 sets) of 1 squat clean

WOD - For time (12 min time cap):
40 double db burpee deadlifts (50/35)
40 pull-ups

Monday 10/25

WOD - 36 minute alternating EMOM:

1-3) 500m row
4) 15 wall balls
5) 12 toes to bar
6) rest


Tuesday 10/26

Strength / Skill
Front Squat

20 minutes to establish new front squat 1 RM


WOD - AMRAPs
6 min AMRAP

10 goblet squats (53/35)
5 burpees
10 kb swings (53/35)
5 burpees

3 min rest

6 min AMRAP

10 goblet squats (53/35)
5 burpees
10 kb swings (53/35)
5 burpees


Wednesday

Strength / Skill
12 minute alternating EMOM:

1) 3 - 6 muscle-up transitions
2) 12 front rack lunges


WOD - 5 rounds for time (23 min time cap):

20 calorie bike
10 hang cleans (115/75)
10 push jerks (115/75)
15 deadlifts (115/75)


Thursday
Strength / Skill
Snatch Work

2 sets of:
3 power snatchs + 2 overhead squats

3 sets of:
2 power snatchs +2 overhead squats

4 sets of:
1 power snatch + 1 overhead squat


WOD - 10 - 9 - ... - 2 - 1 for time (14 min time cap):

Pull-ups
Burpee box jump overs


Friday
Strength / Skill
Deadlifts

20 minutes to establish a 6 RM and then complete 3 sets of 3 at the same weight


WOD - 15 min AMRAP

“My Buddy”
200m pumpkin run
12 pumpkin front squats (95/65)
16 pumpkin box step-ups
20 pumpkin shoulder to overhead
*Once you start the WOD, don’t set your buddy down...

Monday 10/18
Strength / Skill
Power Jerks

20 minutes to complete working sets of:
2x3
2x2
3x1

WOD - 14 minute AMRAP
200m run
14 hang power cleans (135/95)
10 bar facing burpees


Tuesday 10/19
Strength / Skill
Front Squats

12 minutes to establish 2 RM front squat
Then
8 minute E2MOM (4 rounds) of 4 front squats @ 80% of 2RM

WOD - 4 rounds for time (16 minute time cap)
30 double unders
13 toes to bar
30 double unders
22 db snatches (50/35)


Wednesday 10/20
WOD - 3 rounds for time (35 minute time cap)
2000m bike
25 box jumps
200m farmer's carry
50 air squats


Thursday 10/21
Strength / Skill
Ring Dips and Deadlifts

Alternating 14 minute EMOM:
1) 10 ring dips
2) 5 deadlifts

WOD - "Unfriendly Fran"
3 rounds for time (12 minute time cap)
21 thrusters (95/65)
21 pull-ups


Friday 10/22
Strength / Skill
Overhead Squats

15 minutes to establish overhead squat 5 RM, then complete 2 sets of 3 at that same weight

WOD - 5 rounds of interval repeats
5 rounds
3 min to complete:
- 15/12 calorie row
- 9 hspu
- 14 kb swings (70/53)
1 minute rest

Monday 10/11
Strength: HSPUs + bent over rows
E2MOM for 7 rounds (14 mins)
Complete both 10 HSPUs and 10 bent over rows

HSPU alternatives:
1) 10 Z press
2) 8 HSPU from box
3) 4 Wall walks

WOD: 12 min AMRAP
20 cal bike
20 lunges
20 v-ups


Tuesday 10/12
WOD: Partner workout, 4 rounds for time
In teams of 2

4 rounds for time with a 40 min time cap
800m run
50 wall balls
40 pull-ups
30 KB swing (70/53#)


Wednesday 10/13
Strength: Deadlift
15 mins to build to and complete 5 x 3 deadlifts

WOD: 4 rounds of 4 minute interval repeats
4 rounds
4 minutes to complete
18/15 cal row
15 push press (95/65#)
12 box jump (24/20")
9 burpees

rest 1 min between rounds


Thursday 10/14
Strength: Clean
10 mins to build to a heavy complex:
1 power clean
1 hang power clean
1 hang squat clean

then every 90 seconds for 6 rounds complete 1 complex at the same weight achieved in first 10 min.

WOD: 15 min AMRAP
20 DB snatch (50/35#)
10 toes-to-bar
10 hspu


Friday 10/15
Strength: Front Squats
10 minutes to build to a heavy set of 6 front squats.
Then E2MOM for 6 rounds complete 6 reps at 90% of your heaviest lift of the day.

WOD: 3 Rounds for time
7 ring muscle ups
12 power snatch @ 115