WODS 10/5/2026

Monday 10/5

"WARMUP"

2:00 Bike

then:

2 Rds:

8 Push Press

20 Line Hops

8 Push Jerk

:20 Squat Hold @ bottom

"STRENGTH"

In 20:00

Push Jerk

2 x 5 @ 65-70%

2 x 3 @ 75-80%

2 x 1 @ 85-90%

Rest 2:00 b/t sets

"CONDITIONING"

9:00 AMRAP

6 Burpees

8 HSPU

12 KB Swings (53/35#)

"COOLDOWN"

Stretching - Coach's Choice

Tuesday 10/6

"WARMUP"

5:00 Machine (any)

EMOM

4 Scap Pull-Ups

4 Air Squats

then:

Burgener Clean Warmup

"CONDITIONING"

6 Rds for Time: (Cap - 25:00)

10 Pull-Ups

50 Double-Unders

12-10-8-6-4-2

Squat Cleans

*Increase clean weight each round:

R1 - 95/65#

R2 - 135/95#

R3 - 155/105#

R4 - 185/135#

R5 - 205/145#

R6 - 225/155#

"ACCESSORY"

4 RFQ:

10 DB Bench Press (choose load)

12 Banded Face Pulls

Rest 1:30 b/t

Wednesday 10/7

"WARMUP"

Tabata (:20 on, :10 off, x 15):

Single Leg V-Ups

Box Step-Ups

Cals (Bike or Row)

"CONDITIONING"

In Pairs, for Time:

1500m Row

into...

6 Rds: (3 Rds each, trade round-for-round)

9 T2B

12 Hand-Release Push-Ups

15 Box Jumps (24/20")

into...

3000m Bike

All distances split YGIG

Thursday 10/8

"WARMUP"

3 Rds:

4 Chin-Up Negatives (as slow as possible)

8 Burpees

4 Kang Squats

8 Kip Swings

"STRENGTH/SKILL"

5 Sets: (16:00)

X Unbroken C2B Pull-Ups (X = 50-60% max UB set)

10 Hollow Rocks

120' Farmer's Carry (choose load)

Rest as needed b/t sets

"CONDITIONING"

5:00 AMRAP - Right Arm

4 DB Snatch (1 x 50/35#)

4 DB Front Squat

4 DB Push Jerks

Rest 2:00

5:00 AMRAP - Left Arm

4 DB Snatch (1 x 50/35#)

4 DB Front Squat

4 DB Push Jerks

*10 Burpees over the DB penalty for breaking movements or resting the DB on the floor. Burpees do not count towards your rep score.

**DB can rest in the hang, front rack or overhead.

Friday 10/9

"WARMUP"

6:00 AMRAP

10 Good Mornings

8 Snatch High Pulls

6 Hang Power Snatch

:20 EB OH Hold

"STRENGTH"

In 15:00:

5 Sets: (@ 65-75%)

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Low Hang Power Snatch

Rest 1:30-2:00 b/t sets

"CONDITIONING"

Every 5:00 x 4:

4 Shuttle Runs (120')

8 Hang Power Snatches (75/55#)

8 OHS

4 Shuttle Runs

Add 2 reps to the barbell every Rd

"COOLDOWN"

3 Sets:

:30 Box Lat Stretch w/ PVC

:30 Pigeon Hold/side

8/8 Wrist Rocks (first w/ hands facing out, then w/ hands turned in)

Saturday 10/10

"WARMUP"

8:00 AMRAP

200m Run

8 Kip Swings

200m Run

6 Inchworms w/ Push-Up

8 EB Deadlift

"CONDITIONING"

In Pairs, for Time:

60 Cal Bike

60 T2B

60 Wall Balls (20/14#)

60 Cal Bike

60 Pull-Ups

60 KB Swings (70/35#)

60 Cal Bike

60 Burpees

60 Deadlifts (225/155#)

60 Cal Bike

All reps split YGIG