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OCTOBER WODS 2017

Home / WODs / OCTOBER WODS 2017

SUNDAY 1st OCTOBER

REST DAY

MONDAY 2nd OCTOBER
a) Press – Week 5 (WEIGHT)
15min – build to 4×4@80%
b) Skills – 10min on rope climbs (NO SCORE)
*Either open practice or EMOM
c) Metcon – 10min AMRAP (ROUNDS+REPS)
60 double unders
30 O/H lunges
15 toes to bar
*bar (35/25)(30/20)(25/15)
Competitors Extra Work:
a) legless rope climbs – 5 total
b) bar/ring muscle ups – 15 total
c) pistol squats – 30 total
d) HS plate steps – 20 total
*no timer/tech focused

TUESDAY 3rd OCTOBER
a) Power Clean – Week 5 (WEIGHT)
15min – build to 4×4@80%
b) Strict Strength – 10min (NO SCORE)
Alt. on the minute
Odds: L-sits – 15-30sec
Evens: Strict dips – 15-30sec
c) Metcon – 8min Cap (NO SCORE)
For time:
Deadlift 15,12,9
Hand release push ups 30,24,18
*bar (110/70)(90/60)(60/40)
Competitors Extra Work:
a) Snatch high pull 5×2 up to 70%
(pause at knee/p’position)
b) split rack jerk 5×3 (heavy)
c) power clean + high hang
clean 6×1-1 up to 70%

WEDNESDAY 4th OCTOBER
a) Heavy warm ups – 6min (NO SCORE)
2 heavy thrusters + 2 strict pull ups
on the minute
b) Benchmark “Fran” or “Heavy Fran” (TIME)
21,15,9 reps for time:
Thrusters
Pull ups
*bar (43/30)(35/25)(30/20)
*Heavy Fran (60/40 + weight vest pull ups)
c) Optional Midline work (NO SCORE)
(refer to coach on the day)
Competitors Extra Work:
a) hollow hold 5x30sec on/off
b) TRX pikes 3×10
c) Reverse hyper holds 3x45sec
d) side planks 3x30sec each side

THURSDAY 5th OCTOBER 
OPTION 1 – STRONGMAN WORKSHOP (NO SCORE)
45mins working on:
Yoke, sleds, tyre flips, keg lifts, sandbags,
deadballs, logs, fat bars, farmer’s walks.
OPTION 2 – CONDITIONING (TIME)
a) System 4 row
b) Assault bike + skipping
10min – alt. rounds of 30sec on/off

FRIDAY 6th OCTOBER
a) Back squat – Week 5 (WEIGHT)
15min – Build to 4×4@80%
b) Heavy Metcon – 5min Cap (NO SCORE)
4,3,2,1 reps for time of:
Snatch
Push press
*bar (approx. 75-85%)
c) Metcon – 10min AMRAP (ROUNDS+REPS)
7 HSPU
14 K/B swings
21 Ab mat/GHD sit ups
*K/B (24/16)(20/12)(16/10)
Competitors Extra Work:
a) For time:
Ski erg 400,300,200m
Monkey bar ascent 4,3,2
(rest 60sec)
15,11,7
Fat grip S/A squat clean
Ring dip
*monkey bar “ramp” only

SATURDAY 7th OCTOBER 
a) Metcon – 16min AMRAP (ROUNDS+REPS)
10 S/A D/B G.T.O
100m Medball run
b) Metcon – 18min Cap (partnered) (TIME)
150 wallballs
150 cal row
150 K/B step ups
*share reps
*1 works/1 rests

SUNDAY 8th OCTOBER

REST DAY

MONDAY 9th OCTOBER 
a) Power Clean – Week 6 (WEIGHT)
15min – Build to 4×2@80%
b) Benchmark – 10min Cap (TIME)
“Grace” OR “Odd Object Grace”
For time:
30 Clean and Jerks
*Bar (60/40)(50/30)(40/25)
c) Interval Conditioning – 10min (REPS)
150m sprints, 1:1 with a partner
Competitors Extra Work:
a) Complex: 6 rounds
2 muscle ups + 4 strict dips
b) Complex: 6 rounds
3m HS walk + 3 HSPU

TUESDAY 10th OCTOBER 
a) Chipper – 40min Cap (Partnered) (TIME)
200 wallballs
60 Deadball cleans
100 D/B snatches
150 box jumps
100 toes to bar
*Weights TBA
*1 works/1 rests
Competitors Extra Work:
a) High hang clean + deep hang clean
10×1-1 @ 50%
b) snatch pull + power snatch + rack jerk
10×1-1 up to 70%
c) GHR’s 3×6

WEDNESDAY 11th OCTOBER 
a) Back squat – Week 6 (WEIGHT)
15min – Build to 4×2@80%
b) Benchmark (ROUNDS+REPS)
“Cindy” OR “Strongman Cindy”
20min AMRAP
5 pull ups
10 push ups
15 air squats
*”strongman” version does 1 tyre flip
in between movements
Competitors Extra Work:
a) For time:
61 S/A D/B OHL
24 cal Assault bike
17 Keg squats
3 pegboards
36 GHD sit ups
*Any order
*D/B (22.5/15)

THURSDAY 12th OCTOBER 
a) Press – Week 6 (WEIGHT)
15min – Build to 4×2@80%
b) Gymnastics Strict Strength – 10min (NO SCORE)
Alternating each minute:
Odds – 10 Hang rows
Evens – 2 wallcrawls
c) Metcon – 10min AMRAP (ROUNDS+REPS)
14 cal row
2 rope climbs (redline)
10 pistol squats
*Rx+ does legless ropes

FRIDAY 13th OCTOBER
a) Snatch – 9min (WEIGHT)
3 reps every 90sec
b) Deadlift – 9min (WEIGHT)
3 reps every 90sec
c) Metcon – 15min AMRAP (ROUNDS+REPS)
6 D/B burpee box step overs
40 double unders
*Weight TBA
Competitors Extra Work:
a) Hollow rock/Superman hold
8 rounds:
20sec on each, 40sec rest
b) D/B side bends 4x10each

SATURDAY 14th OCTOBER
a) HERO WOD “Bulger” (TIME)
10 rounds for time:
150m run
7 C2B pull ups
7 front squats
7 HSPU
*Bar (60/40)(50/30)(40/25)

SUNDAY 15th OCTOBER

REST DAY

MONDAY 16th OCTOBER
a) Press – TESTING WEEK (WEIGHT)
10min – 1RM
b) Benchmark “Tabata This” (REPS)
8 rounds of 20sec on/10sec off, on:
Row (cals)
Air squats
Pull up
Push up
Ab Mat Sit up
*1min rest between tabata’s
Competition Extra Work:
a) D/B cycling – 15min
OT3, @20’s/15’s
5 deadlift
5 hang squat cleans
5 front rack lunges
5 S.T.O

TUESDAY 17th OCTOBER
a) Power Clean – TESTING WEEK (WEIGHT)
20min – 1RM
b) Benchmark “Diane” OR “Devil’s Diane” (TIME)
For time: 15min Cap
21,15,9
Deadlifts
HSPU
*Bar (102/70)(80/50)(60/40)
*”Devil’s Diane” increases bar weight
and goes to deficit HSPU each round
Competition Extra Work:
a) L-pull ups OR L-hangs, 4×4/10sec
b) HS holds on parallettes, 4x20sec
c) Strict muscle ups, 4×2
d) hollow swings, 3×15

WEDNESDAY 18th OCTOBER
a) Turkish Get Up (WEIGHT)
12min – build to a repeatable heavy single
b) Gymnastics – 10min (NO SCORE)
i) E.M.O.M – 3 muscle ups
ii) Alt. E.M.O.M – 5 strict dips/5 strict pull ups
c) Metcon – 12min Cap (REPS)
Box jump 2,4,6,8,…etc.
Plate G.T.O 2,4,6,8,…etc.
OR
Snatch 2,4,6,8,…etc.
*plate (25/15)(20/10)(15/5)
*bar (35/25)(30/20)(25/15)
Competition Extra Work:
a) 4 rounds for time:
15 D/B snatch
60m deadball carry (55/35)
15 cal A’bike
15 C2B/regular kipping pull ups

THURSDAY 19th (ROUNDS+REPS ON EACH) OCTOBER
a) Metcon #1 – @0:00-5:00
AMRAP
30sec plank + 60m K/B farmer’s walk
b) Metcon #2 – @8:00-13:00
AMRAP
20 K/B swings + 20 burpees
c) Metcon #3 – @16:00-21:00
AMRAP
10 cal row/ski/a’bike + 10 thrusters
d) Metcon #4 – @24:00-29:00
AMRAP
30 lunges + 15 pull ups
e) Metcon #5 – 32:00-37:00
AMRAP
35 SDHP + 35 push ups
*Weights TBA

FRIDAY 20th OCTOBER
a) Back Squat – TESTING WEEK (WEIGHT)
20min – 1RM
b) Metcon – 13min Cap (partnered) (TIME)
For time:
Rope climb 8,6,4,2
Double unders 80,60,40,20
Then…
Front Squat 32,24,16,8
Toes to bar 16,12,8,4
*split all reps between you
*Bar (50/30)(40/25)(30/20)
Competition Extra Work:
3 individually timed rounds of:
60m sled push (empty)
300m row
60m sled push (empty)
*rest 2min B/W rounds.

SATURDAY 21st OCTOBER
a) Running intervals – 12mins (partnered) (TIME)
Take turns running 4x200m each
b) Metcon – 25min Cap (partnered) (TIME)
2 rounds for time:
40 wallballs
40 double K/B cleans
120m bear crawls
40 SDHP
40 burpee over the bar
*K/B 2x(16/12)(12/8)(10/6)
*bar (35/25)(30/20)(25/15)

SUNDAY 22nd OCTOBER

REST DAY

 

MONDAY 23rd OCTOBER
a) “King Kong – AMRAP” – 25min AMRAP (ROUNDS+REPS)
With a partner,
Complete 1 full round of:
1 deadlift (80-90%)
2 muscle ups
3 Squat cleans (70-80%)
4 HSPU
Then swap wit your partner.
b) Midline work – 10min (NO SCORE)
40sec – Alt. toe touches
40sec – Reverse crunches
40sec – rest
Competitors Extra Work:
a) 8 rounds of:
60sec – Assualt bike
60sec – double unders
60sec – rest

TUESDAY 24th OCTOBER
OPTION 1 (TIME)
Row 10km for time
OPTION 2 (TIME)
a) Benchmark – “Karen” – 15min cap
150 wall balls for time
b) Conditioning – 20min (NO SCORE)
2 rounds of 2min stations, on:
Sled pushes
Toes to bar
Burpees
K/B G.T.O
Plyo lunges
*K/B (24/16)(20/12)(16/10)
Competitors Extra Work:
a) (no timer)
Legless rope climb (redline) 4,3,2,1
GHD sit ups 24,20,16,12
b) 5mins on pistol practice

WEDNESDAY 25th OCTOBER
a) Hero WOD “JT” – 15min cap (TIME)
21,15,9 reps for time:
HSPU
Ring Dips
Push ups
b) Metcon – 20min Cap (TIME)
10,20,30,40 reps for time, of:
D/B S/A squat cleans
Box overs
Abmat sit ups
Competitors Extra work:
a) Every 2mins for 20min:
5 deadball cleans (55/35)
200m run

THURSDAY 26th OCTOBER
a) Metcon – 16mins (TIME)
0-4mins: 22 snatches + 88 double unders
4-8mins: 18 snatches + 72 double unders
8-12mins: 14 snatches + 56 double unders
12-16mins: 10 snatches + 40 double unders
*Refer to coach for loading
b) Metcon – 16min AMRAP (ROUNDS+REPS)
5 front rack lunges
10 pull ups
15 K/B swings
*Bar (60/40)(50/30)(40/25)
*K/B (24/16)(20/12)(16/10)

FRIDAY 27th OCTOBER
a) S+C – Every 2mins for 12mins (WEIGHT)
3 heavy back squats
150m row
b) Hero WOD “Tommy V” – 20min Cap (TIME)
Thrusters 21,15,9
Rope climbs 12,9,6
*Bar (50/30)(40/25)(30/20)
Competitors Extra Work:
a) 5x10m on either Yoke or farmer’s carry
(heavy but not maxed)

SATURDAY 28th (ROUNDS) OCTOBER
With a total cap of 40mins, you will
perform as many sprint rounds as
possible of:
10 bench press
10 box jumps
10 K/B swings
10 lunges
10 pull ups
100m run
*At the end of each round you will
take a 2min rest.
*K/B (24/16)(20/12)(16/10)
*Bar (60/40)(50/30)(40/20)

SUNDAY 29th OCTOBER

REST DAY

MONDAY 30th OCTOBER
a) Snatch Pulls (WEIGHT)
5mins – 5×3 (heavy)
b) Deadlifts (WEIGHT)
10min – 5,5,5,3,1 up to 80%
c) Metcon – 15min AMRAP (ROUNDS)
In teams of 3 (Indian file)
10 HSPU
20m Farmer’s walk
*Refer to coach for loading
Competition Extra Work:
a) banded clean deadlifts (light)
6×3 – focus on lat activation
b) hang snatch high pulls
4×4 – heavy
c) snatch balance
6×3 – moderate weight

TUESDAY 31st OCTOBER
a) Benchmark “Filthy 50” (TIME)
For time:
50 box jumps
50 jump pull ups
50 K/B swings (16kg)
50 lunges
50 knees to elbow
50 push press (20kg)
50 back extensions
50 wallballs
50 burpees
50 double unders
*Rx+ version available
Competition Extra Work:
a) 10mins open practice on HS walking
b) Hollow hold band pull downs 4×15
c) Ring roll outs 3×10

 

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