WOD: Early Fall Cycle, Week 1

September 26-1

Monday

Strength/Skill

skill: press-push press-push jerk technique

5 rounds of: 20 push ball (like a wall ball, but no squat) 400 run with your wall ball

Tuesday

Strength/Skill

  • skill:
  • front squat 3-3-3-3-3

  • in teams of two:
  • row 300m
  • 10 push press
  • 10 rounds total, 5 each; do your push presses while your buddy rows

Wednesday

Strength/Skill

  • skill: sandbags
  • picking them up,
  • shouldering,
  • bear hugging,
  • pressing and jerking

Open-y

  • AMRAP 10'
  • 15 KB swing
  • 10 burpee

Thursday

Strength/Skill

Putting the Honey in Hurt

  • Two sets of 10' rows:
  • 4' at rate 20-22
  • 3' at rate 24-26
  • 2' at rate 28-30
  • 1' at rate 32+
  • rest 7' between efforts

Friday

Strength/Skill

OMG

  • From 0:00-3:00, perform 3 rounds of:
    3 pull-ups
    6 push-ups
    9 squats
    From 3:00-6:00, perform 3 rounds of:
    4 pull-ups
    8 push-ups
    12 squats
    From 6:00-9:00, perform 3 rounds of:
    5 pull-ups
    10 push-ups
    15 squats
    From 9:00-12:00, perform 3 rounds of:
    6 pull-ups
    12 push-ups
    18 squats
  • Etc.
  • Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Saturday

Strength/Skill

Strongman!

  • sled drag sprint down, reverse pull back x3
  • farmer carry x3
  • sandbag carry (solo) x1 (1/2 block, for max load)
  • play: 1 rope pull (50ft) for max load

Monday

Strength/Skill

  • Skill: finding your ideal rate on the rowing machine
  • Skill: push press tech

Five-n-Five

  • 5 minutes of rowing, for cals
  • 5 minutes of push press, for reps
  • no rest between exercises, score cals+reps

Tuesday

Strength/Skill

Overhead Triple

  • warm up with 10-7-5 reps. then overhead squat 3-3-3-3-3
  • for total poundage and heaviest load
then:
  • 3' max double unders, for reps
  • rest 3'
  • 3' max toe to bar, for reps
 

Wednesday

Strength/Skill

  • Skill: power snatch tech, then:
  • power snatch 1-1-1-1-1-1

Open-ish

  • AMRAP 10'
  • 95/75lb power snatch
  • 10 burpee over bar (lateral, open hip)

Thursday

Strength/Skill

Dat TeeTee Doe

  • 4 rounds, each for time of:
  • 1.5 mile air bike sprint
  • record each interval, rest as needed

Friday

Strength/Skill

OMG

  • From 0:00-3:00, perform 3 rounds of:
    3 pull-ups
    6 push-ups
    9 squats
    From 3:00-6:00, perform 3 rounds of:
    4 pull-ups
    8 push-ups
    12 squats
    From 6:00-9:00, perform 3 rounds of:
    5 pull-ups
    10 push-ups
    15 squats
    From 9:00-12:00, perform 3 rounds of:
    6 pull-ups
    12 push-ups
    18 squats
  • Etc.
  • Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Saturday

Strength/Skill

Strongman!

  • sled drag sprint down, reverse pull back x3
  • farmer carry x3
  • sandbag carry (solo) x1 (1/2 block, for max load)
  • play: 1 rope pull (50ft) for max load

Tuesday

Strength/Skill

  • pause clean to pause jerk: 1-1-1-1-1-1
  • ASS-istance:
  • single leg hip thrust, 3x20

Thursday

Strength/Skill

  • snatch balance to high hang snatch: 7 sets, ascending
  • sandbag press, 5x5
 

Saturday

Strength/Skill