Thursday,14 October WOD

Warm-up

  • 15 Cal Row
  • 10 Single DB Strict Press (light)
  • 12 Cal Row
  • 10 Single DB Deadlift (each arm)
  • 9 Cal Row
  • 10 DB Hang Power Snatches

Quality

  • 3 rounds for quality of:
    • Handstand Hold, 30 secs
    • L-Sit Hold, 20 secs
    • 10 Romanian Deadlifts, pick load

Handstand Hold- against the wall or with a band on the rack; if you’re good at hs hold practice freestanding hs hold for 30 seconds. L-Sit Hold- could be on rings or boxes as desired

METCON

  • For time:
    • 50 Sit-ups
    • 40 Row Calories
    • 30 Dumbbell Snatches, 70/50 lbs
    • 20 Deficit Handstand Push-ups

Deficit Handstand Push-ups- 45/25 lb plates Deficit Handstand Push-ups should be the focus today, these should be done in 2-5 reps at a time so make them challenging. Scaling Options: Pick a variation of HSPU that is hard for you and that you are forced to do 2-5 reps at a time with. These could be strict, kipping, parallette or even with a bigger deficit than the recommended one. Pick something based on hspu proficiency that challenges you today! Use a rower if you don’t have a ski erg. DB weight should be moderate to keep quick singles or sets of 5+ reps T&G.

Time Cap: 18 mins

Wednesday, 13 October WOD

Warm-up

  • 400m Easy Jog
  • 2 Rounds:
    • 10 Hollow Rocks
    • 10 Bench/Box Push Ups
    • 10 Barbell Rows
    • 10 Kip Swings

Strength:

  • Bench Press 5-3-ME
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.
    • Set 1: 75%
    • Set 2: 85%
    • Set 3: 95%
    • Still following Wendler bench percentages so base these percentages off 90% of your max. Max reps should be anywhere between 3 and 7 reps.

METCON

  • For time:
    • Run, 400 m
    • 50 Pull-ups
    • Run, 400 m
    • 35 Pull-ups
    • Run, 400 m
    • 20 Pull-ups.
  • Every time you break complete: 15 Air Squats

Scaling Options: Use a band for the pull ups if needed or scale the rep scheme to 30-20-10 or even 20-15-10 if needed. Try to shoot for no more than 2/3 breaks per pull up set!

Tuesday, 12 October WOD

Warm-up

  • 2:00 Bike or Row
  • 2 Rounds:
    • 10 Squat Jumps
    • 10 Single Leg Deadlifts (w/barbell)(each leg)
    • 10 Back Extensions (w/barbell)
    • 10 Hang Muscle Clean (w/barbell)

Strength

  • Deadlift 3-3-ME
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.
    • Set 1: 70%
    • Set 2: 80%
    • Set 3: 90%
    • Wendler program sets basing your percentages off 90% of 1RM and NOT 100%.
    • Max Reps should be anywhere between 3 and 9 reps!

METCON: PARTNER WOD

  • For time:
    • 100/80 Row Calories
    • Farmers Carry, 50 lbs each hand, 150 ft
    • 50 Power Cleans, 185/125 lbs
    • Farmers Carry, 50 lbs each hand, 150 ft
    • 100/80 Row Calories

Time Cap: 35 mins

Saturday, 9 October WOD

Warm-up

  • 2 Rounds:
    • 200m Run
    • 15 PVC Pass Throughs
    • 10 Bench or Box Push Ups

METCON

  • For time:
    • Partner 1 do: Run, 200 m — then —
    • Partner 2 & 3 do: 3 rounds of:
      • 100 Hang-to-Overheads, 95/65 lbs
      • 100 Lateral Burpee Over Bars

Hang-to-Overheads- you can do hang snatch or hang clean and jerk Complete in teams of 3. Partner 2 and 3 work on the 3 Rounds while they wait for Partner 1 to come back from the run, then they rotate until all the work is done. Scaling Options: Scale the Barbell weight to something very light that you can hold sets of 10s with. Time Cap: 35 mins

Friday, 8 October WOD

Warm-up

  • 3:00 Run –then–
  • 2 Rounds
    • 10 Goblet Squats (light Kb or DB)
    • 10 Strict Press (same kb or DB)
    • 10 Kip Swings
    • 5 Inverted Rows

Strength

  • Front Squat 3×2 at 80% 1RM
  • Rest as needed between sets.

METCON

  • 10 rounds for time of:
    • 10 Pull-ups
    • 7 Thrusters, 95/65 lbs

Focus on quick transitions, pull up volume and efficiency in the kip! Scaling Options: Use a weight that is light and that you can hold unbroken for the Thrusters. If 10 Pull Ups is a lot then get 3-5 pull ups kipping with smooth technique and then finish up the rest with inverted rows. Otherwise sub 10 inverted rows!

Thursday, 7 October WOD

Warm-up

  • 5:00 Easy Run
  • 5x50yd Strides on the minute
  • Stretch
    • -Hamstring
    • -Calf

METCON

  • Each for distance: Run, 10x 1 min
  • Rest 1 min between efforts.

Mark your distance after the first one (don’t go out too hot) and try to end up in the same spot each round, if you pass your mark then that’s your new spot if you’re short of getting to your mark you have 5 Burpees in the minute rest. Really try to pace this one out and get progressively faster. If you don’t have a running spot that allows you to do this then do it on a rower. Scaling Options: Use a rower if needed same format. Spend some time cooling down and stretching if there’s time left in the class.

Wednesday, 6 October WOD

Warm-up

  • 2:00 Bike or Row –then–
  • 10 Single Arm DB Strict Press (each arm)
  • 10 Air Squats 2 Rope Pulls (start seated on the ground)
  • 10 Single Arm DB Deadlifts

STRENGTH

  • 3 rounds for quality of:
    • 10 L/10 R Band Assisted Pistols
    • 20 Slider Hamstring Curls
    • Hollow Hold, 1 min

We have plastic sliders that go on each foot and allow you to slide your leg back one at a time while in a glute bridge position, if you don’t have those use a band mounted on the rig. Use a band between the rig to help assist on the Pistols, if you are comfortable with Pistols then use a light DB or Kb to do them weighted and make them harder.

METCON

  • For time:
    • 10 Dumbbell Snatches, pick load
    • 4 Rope Climbs
    • 10 Dumbbell Snatches, pick load
    • 3 Rope Climbs
    • 10 Dumbbell Snatches, pick load
    • 2 Rope Climbs
    • 10 Dumbbell Snatches, pick load
    • 1 Rope Climb

Pick a heavier weight than usual on the DB, these should be consistent singles’ 70/50 lbs would be a good option if you have heavier DBs and can move them go for it! Scaling Options: Scale to rope pulls off the floor if needed or triple the reps strict chin ups so (12-9-6-3). Use a band if needed.

Tuesday, 5 October WOD

Warm-up

  • 1:00 Row
  • 3 Wall Walks
  • 1:00 Row
  • 10 KB Swings
  • 1:00 Row
  • 10 KB Hang Cleans (total)

Strength

  • Bench Press 3-3-ME
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Set 1: 70% of 90% Set 2: 80% of 90% Set 3: 90% of 1RM Wendler bench week 2, percentages are based on 90% of 1RM not 100%. Max reps should be anywhere between 3 and 10 reps.

METCON

  • For time:
    • 50 Row Calories
    • 40 Strict Handstand Push-ups
    • 30 Power Cleans, 135/95 lbs

Scaling Options: Scale to kipping hspus or Double DB push press, another good option to get familiar getting upside down is to sub 10-15 Wall Walks for today, you don’t have to get all the way to the wall, get to a distance that is comfortable to you and stick to it. Power Cleans should be light to keep quick singles or some t&g sets.

Time Cap: 12 mins

Monday, 4 October WOD

Warm-up

  • 500m Ski or Row
  • 10 KB/DB Goodmornings
  • 15 Air Squats
  • 10 PVC Shoulder Rolls
  • 15 Kip Swings
  • Empty BB warm Up:
    • 7 Hang Deadlifts (Above knee)
    • 7 Low Hang Deadlifts (below knee)
    • 7 Deadlifts

Strength

  • Deadlift 5-5-ME
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Set 1: 65% of 90% Set 2: 75% of 90% Set 3: 85% of 90%

We will be using some Wendler deadlift methodologies for some weeks, all these percentages are based on 90% of your 1RM so basically pretend like your 1RM is 90% of your actual one.

Rest as needed bt sets, shoot for 5-15 reps on the max effort set.

METCON

  • Every 1 min for 21 mins, alternating between:
    • 10/8 Row Calories or 200m Run
    • 21 Air Squats
    • 7 Muscle-ups

Challenging EMOM today, shoot for an unbroken set of muscle ups. Scale reps accordingly to get at least 15+ seconds of rest, the first 4 rounds should feel under control, it will get hard after that! Scaling Options: Pick a set of MUs that you can do unbroken, you can do bar mus if you want. Sub for MUs is a good set of TTB today, anywhere between 10-15 or something you can hold on to! Scale the bike cals if needed to 45 seconds of work. If you don’t have a bike sub 200m Run today!