WEEK of WOD's 10.4.21 - 10.9.21

MONDAY, OCTOBER 4th

A. 4 Sets for Load:

10 Back Squats (60%)

1 Set for Reps:

1 minute Back Squat (60%)

B. AMRAP 12:

15 GHD Sit-ups

10 DB Single-Arm Overhead

Walking Lunge / Arm (50/35#)

Target Rounds: 4+ Rounds

Scaling Option 1/ Masters RX:

AMRAP 12:

10 GHD Sit-ups (partial range

of motion) or 20 Feet Anchored Sit-ups

10 DB Single-Arm Overhead

Walking Lunge / Arm (30/20#)

Scaling Option 2:

AMRAP 12:

10 Sit-ups

10 DB Single-Arm Overhead

Walking Lunge / Arm (15/10#)

C. 3 Sets:

Couch Stretch 1min per side

10 Suitcase Deadlifts (each)

10 SLOW Deadbugs

AT HOME OPTION:

12min AMRAP:

20 Sit-ups

20 Reverse Lunges

TUESDAY, OCTOBER 5th

A. For Time With a Partner:

40 Box Jump Overs (30/24”)

200-ft. Handstand Walk (OR 400' Bear Crawl)

40 Power Snatch (155/105#)

20 Muscle-ups

40 Hang Power Cleans (185/125#)

20 Front Squats (185/125#)

40 Synchro Bar-Facing Burpees

- One partner working, one partner

resting

Target Time: Less than 20 minutes

Scaling Option 1/ Masters RX:

For Time With a Partner:

40 Box Jump Overs (24/20”)

100-ft. Handstand Walk OR 200' Bear Crawl

40 Power Snatch (115/7#)

10 Muscle-ups OR 20 Burpee Pull-ups

40 Hang Power Cleans (135/95#)

20 Front Squats (135/95#)

40 Synchro Bar-Facing Burpees

- One partner working, one partner

resting

Scaling Option 2:

For Time With a Partner:

20 Box Step Overs (20”)

200-ft. DB Overhead Walk (35/25#)

20 DB Lunges (35/25#)

20 Ring Row

20 Push-ups

40 DB Hang Power Cleans (35/25#)

20 DB Front Squats (35/25#)

40 DB-Facing Burpees

- One partner working, one partner

B. 3 Rounds:

10 Dumbbell Hammer Curls (Each Side)

10 Single Arm Sotts Press (Each Side) OR 10 Prone Weighted Y's

20 Supermans or 10 GHD Back Extensions

AT HOME OPTION:

4 Rounds:

Run 800m (Or 5minutes out and back)

Rest 2minutes btw rounds

WEDNESDAY, OCTOBER 6th

A. Build to a Heavy Triple for today...

Bench Press 5-5-5-3-3-3

- Perform 50 Double Unders (OR 1 minute Jump Rope practice) and 30 sec Glute Bridge Hold between sets

B. B. 5 Rounds for Cals:

AMRAP 2:

25 Russian Kettlebell Swings (70/53lbs)

Max Calorie Row

- Rest 2min between rounds

Target Cals: 50+ ( ~ 1min Row time)

Scaling Option 1/ Masters RX:

AMRAP 2:

25 Russian Kettlebell Swings (53/35lbs)

Max Calorie Row

- Rest 2min between rounds

Scaling Option 2:

AMRAP 2:

20 Russian Kettlebell Swings (35/26lbs)

Max Calorie Row

- Rest 2min between rounds

AT HOME OPTION:

5 Rounds:

1 Minute Mountain Climbers

30 Sec Side Plank / ea side

THURSDAY, OCTOBER 7th

A. For Time:

100 Power Cleans (115/80)

* Every minute 12 Air Squats (Start with air squats) *

Target Time: 10 minutes

Scaling option 1 (Masters 45+)

For Time:

100 Power Cleans (95/65) or 75 Power Cleans (115/80)

Every minute 12 Air Squats (Start with air squats)

Scaling Option 2 (Beginner)

Every min (10 minutes)

10 Air Squats

5 Power Cleans (light)

B. 3 Sets:

:15 Ring Support Hold / Bar Support Hold

10 Strict Ring Dips / Bar Dips

10 Kipping Ring Dips/ Kipping Bar Dips

AT HOME OPTION:

100 Hollow Rocks

Every minute on the minute 12 Air Squats

FRIDAY, OCTOBER 8th

A. Teams of 2

100 Pushups

30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)

100 Double Unders (Each, at the Same time)

30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)

100 Slam Balls (50/30) (OR 100 Kettlebell Swings (70/53))

30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)

100 Double Unders (Each, at the Same time)

Target Time: 20 minutes

Scaling option 1 (Masters 45+)

Teams of 2

75 Pushups

30 Synchro Alternating Single Dumbbell Step Ups (35/25) (20in)

75 Double Unders (Each, Sametime)

30 Synchro Alternating Single Dumbbell Step Ups (35/25) (20in)

75 Slam Balls (30/20)

30 Synchro Alternating Single Dumbbell Step Ups (35/25) (20in)

75 Double Unders (Each, Sametime)

* Individual Option

50 Push Ups

30 Alternating Single Dumbbell Step Ups (50/35) (20in)

100 Double Unders

30 Alternating Single Dumbbell Step Ups (50/35) (20in)

50 Slam Balls (50/30)

30 Alternating Single Dumbbell Step Ups (50/35) (20in)

100 Double Unders

B. 2 Sets:

:30 Side Plank Hold

1:00 Flutter Kicks

:30 Side Plank Hold

1:00 Flutter Kicks

-Rest 1:00 B/T Sets-

SATURDAY, OCTOBER 9th

A. Partner workout

20/16 Calorie Row (each: at the same time)

40 Power Cleans (185/125)

20/16 Calorie Row (each: at the same time)

40 Power Snatches (135/95)

20/16 Calorie Row (each: at the same time)

20 Cleans (225/145)

20/16 Calorie Row (each: at the same time)

20 Snatches (185/125)

20/16 Calorie Row (each: at the same time)

Target Time: 20 minutes

Scaling option 1 (Masters 45+)

Partner workout

16/14 Calorie Row (each: at the same time)

40 Power Cleans (155/105)

16/14 Calorie Row (each: at the same time)

40 Power Snatches (95/65)

16/14 Calorie Row (each: at the same time)

20 Cleans (185/125)

16/14 Calorie Row (each: at the same time)

20 Snatches (135/95)

16/14 Calorie Row (each: at the same time)

* Individual Option

20/16 Calorie Row

20 Power Cleans (185/125)

20/16 Calorie Row

20 Power Snatches (135/95)

20/16 Calorie Row

10 Cleans (225/145)

20/16 Calorie Row

10 Snatches (185/125)

20/16 Calorie Row