WODS 10/19/26
Monday 10/19
"WARMUP"
2:00 Bike/Row
then:
Squat Therapy - 3 x 5 holds
*Bring feet closer to the wall for each set*
"STRENGTH"
5 Sets: (15:00)
1 Snatch Balance + 1 OHS
(@ 70-75% of 1RM Snatch)
*rest 2:00 b/t sets*
"CONDITIONING"
12:00 AMRAP
20 KB Swings (53/35#)
15 Box Jump-Overs (24/20")
"ACCESSORY"
Every :45 x 12
1) :30 Sidebends (10/5#)
2) :30 Bicep Curls (Empty Bar)
3) :30 Weighted Hip Extension (DB or KB)
4) :30 OH Tricep Extensions (Empty Bar)
Tuesday 10/20
"WARMUP"
7:00 AMRAP
10/8 Cal Bike
10 Kip Swings
10 Kang Squats
:30 Box Lat Stretch Hold w/ PVC
"STRENGTH"
Every 2:00 x 5:
2 Front Squats @ 85%
"CONDITIONING"
For Time: (Cap - 16:00)
200m Run
21 Hang Power Cleans (95/65#)
21 Pull-Ups
200m Run
15 Hang Power Cleans (135/95#)
15 C2B Pull-Ups
200m Run
9 Hang Power Cleans (155/105#)
9 Bar Muscle-Ups
Wednesday 10/21
"WARMUP"
Tabata (:40 on, :20 off) x 8:
Row
Inch Worm w/ Push-Up
"CONDITIONING"
In 20:00:
100 Burpees-over-rower
then, in remaining time:
AMRAP Distance row
(Rx is individual – but you can partner up and split the reps/distance as a scale)
Thursday 10/22
"WARMUP"
3 Rds:
8 PVC Pass-Throughs
4/4 Scorpion Kicks
8 PVC ATW
8 EB Strict Press
"STRENGTH"
Every :30 x 20
1 Push Jerk @70-75%
"CONDITIONING"
6:00 AMRAP
2-4-6-8-10-12...
Double DB Deadlifts (2 x 50/35#)
Wall-Balls (20/14#)
*rest 2:00*
then:
From your finishing point, come back down for time
"ACCESSORY"
2-3 Sets:
8-10 Banded Strict Chin-Ups w/ :3 descent
*rest 1:00-1:30 b/t sets*
(choose the lightest band possible that will allow you to maintain significant control on the descent)
Friday 10/23
"WARMUP"
2 x 5 Clean Deadlifts (Empty Bar)
2 x 5 Clean Pulls
2 x 5 Muscle Cleans
2 x 5 Power Cleans
2 x 5 Front Squats
2 x 5 Squat Cleans
*rest :15 b/t each set of 5*
"STRENGTH"
In 18:00
Build to heavy for:
2 TNG Squat Cleans
then:
3 sets @ 75% of above weight
"CONDITIONING"
For Time: (Cap - 12:00)
180' SA OH Walking Lunges (50/35#)
36 Toes-to-Bar
150 Double-Unders
Saturday 10/24
"WARMUP"
400m Run
then:
2 Rds
10 Air Squats
10 Push-Ups
5 EB Deadlifts (slow)
then - 5:00 to practice the power clean + build to WOD weight
"CONDITIONING"
"Partner Holleyman"
30 Rounds (each) for Time:
5 Wall-Balls (20/14#)
3 HSPU
1 Power Clean (225/155#)
*Trade round-for-round*
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