Week of September 20, 2021-October 4
Updated: Oct 4, 2021
Please note. There are two weeks here as I am headed to Italy for a week
TUESDAY
A1. Power Snatchx3x4@80%
A2. Face Pullsx20x4
A3. Wall Handstand holdx30 secondsx4-stomach to wall&back to wall-practice both
12-9-6-9-12 OHS@heavier than normal
HSPU
Wednesday
A. Kipping Pull up/MU PRACTICE-if you do not have a strict pull up-complete 10 pull up negatives. If you are good at these, do EMOM 10-3-5 reps
B1. Box jump from seated positionx1x5
B2. Broad Jumpx3x5
5 rounds
300m row
10 T2B
15 wall ball
Thursday
A1. Front Squatx4x3@80% x4x2@85
A2. Back Rack Bulgarian Split Squatx10/legx5
30 burpees
50 Thrusters@75/55
150 DU
50 Power Clean@95/65
30 burpees
Friday
A. Hang Power Cleanx2x5@80%
B1. L or Tuck Sitx5-15 secondsx4-focus on position!
B2. Arch Hold with PVCx30 secx4
10 Deadlift@225/155
10 box jump overs
60 sec.on the AB @ 90%
rest 2 minutes x 4
Saturday
Teams of 2 must complete the following:
1 mile run
30 Front Squats@heavy
100 Push Ups
70 Wall Ball
200 double unders
1000 M Row
200 double unders
70 Wall Ball
50 HSPU
30 Front Squats@heavy
1 mile run
Sunday
500M Run@80%
200M Easy Run
100M Sprint
Rest 5 minx3
+
15 min AMRAP
50 FT OH Walking Lunge
:15 sec Tuck or L Sit
15 GHD sit ups
:15 sec HS Hold
Monday
A. Hang Snatchx2x5- between 70-80%
B. Barbell Bent Over Rowx5X4 off feel
3 rounds
10 power clean@155/105
15 pull ups
20 cal row
Tuesday
A. Front Squat x4x5@85%
B. Benchx5x5 off feel
6 min amrap
12 box jumps
24 wall ball
rest 2 min
6 min amrap
12 ring dips
24 walking lunge steps
rest 2 min
6 min amrap
12 push ups
24 air squats
Wednesday
A1. Clean (full squat)@75%x2x4
B1. Clean Shrugsx5x4@125% of clean-stand tall and shrug the bar.
B2. DU work-1 minute in between each set
20 minute amrap
50 double unders
20 burpees over bar
10 Deadlifts@225/155
200 M Run
Thursday
A. Push Pressx5x5
B1. OHSx2x5
B2. GHD Sit upx10-15x3 (Abmatx25x3)
2 rounds
25/20 Cal AB
20 HSPU
Rest=1/2 work time
30/20 Cal Row
25 T2B
Rest-1/2 Work
Friday
A. Back Squat x4x5@85%
B. 3 sets 5 kick up to Handstand-off wall if possible (use a friend!!!) 15 tuck ups 10 side plank ups/side 15 arch ups 15 hollow rocks 800 M Run Buy IN 21-15-9 Clean Pull up (CTB if possible)
200M Run Cash Out
Saturday
Teams of 3
One person does AB for 15/10 Cals,
2 people, one working:
100 Deadlifts
200 Push ups
100 DB Snatches
100 box jump overs
100 DBall
*every 5 minutes, teams must complete 6 rope climbs
Sunday
500 M run, rest 90 sec
400 M run, rest 75 sec
300 M run, rest 60 sec
200 M run, rest 45 sec
100 M run
Rest as needed
40-30-20-10
cals on rower
push up
air squat
Monday
A. Clean and Jerkx1x2@70% x1x2@75% x1x3@80%
B. Front squatx3x2@70% x3x3@75%
Wodapalooza Workout 1
8 minutes to complete
4 rounds of
8 burpee box jump overs
8 Hang Power Snatch@115/75
8 Thrusters
If you finish 4 rounds, you get 7 more minutes to complete 4 more rounds
Scale to appropriate weight and use stepovers if needed to keep moving