Alternative Athletics - Main

Alternative Athletics: Pulling Focus

10/6/2026

WARM-Up
2 Rounds:

STRENGTH

Deadlift — 4 sets × 3 reps (85–95% 1RM)
Pendlay rows — 4 sets × 5 reps (75–85% 1RM)

WORKOUT
4 Rounds For Time

10 Single-Arm DB Chainsaw Rows each arm (50/35#)
10 Chest-to-Bar Pullups
12 Hang Power Clean (45–55% 1RM) (95/65#)
15 GHD Hip Extension

Oly

Power Clean from PP + Push Press (% of CJ) - 30% x (3+1) x 3 sets
Block Clean (Knee) + Split Jerk - RM x (2+1)
Floating Halting Clean DL on Riser (upper thigh/2 sec) - 85% x 3, 90% x 3, 93% x 3
Front Squat (5 sec eccentric) - 64% x 3 x 3 sets
Clean Rack Support (10 sec) - x 1

3 sets:
A1. 1-Arm OH Bulgarian Split Squat x 10/leg
A2. 1-leg RDL with hand switch x 10/leg
A3. Weighted sit-ups x 12-15

COOL-DOWN STRETCHES

banded lat stretch — 2 min
child’s pose stretch — 2 min
Cat-cow — 2 min

Alternative Athletics: Metabolic Conditioning

10/5/2026

WARM-UP
2 Rounds:

STRENGTH

Horizontal Hammer Swings — 3 sets × 10 each side
Double Unders skill — 5 min practice

WORKOUT
AMRAP 20 min:

30 Double Unders
12 Box Jump Over (24/20")
20 Russian Twist (25/15# plate)
15/12 cal Assault Bike

Oly

Snatch High Pull + Snatch No Jump - 60% x (1+2), 63% x (1+2), 65% x (1+2) x 2 sets
Flat-Footed Snatch Pull - 80% x 3, 85% x 3, 88% x 3
Overhead Squat - RM x 2
Snatch Push Presses - RPE 8-9- x 5 x 3 sets

3 Sets
A1. Press in Snatch x 8
A2. One Arm DB Row x 15

3 Sets
B1. DB Z Press x 12 -15
B2. V Ups x max

COOL-DOWN STRETCHES

Weekly Update 10/4 - 10/10/26

10/4/2026

Sunday 10/4 — LEGS / SQUATTING
STRENGTH

Weighted lunge (barbell, back rack) — 4 sets × 6 each leg
(65–75% 1RM)
GHD Hamstring Curl — 3 sets × 8 reps

WORKOUT
CrossFit Hero WOD: "Brenton" (20/14# vest optional)
5 Rounds For Time:

100 ft Bear Crawl
100 ft Broad Jumps — do 3 Burpees after every 5 broad jumps

Compare to 11/27/20

Monday 10/5 — METABOLIC CONDITIONING
STRENGTH

Horizontal Hammer Swings — 3 sets × 10 each side
Double Unders skill — 5 min practice

WORKOUT
AMRAP 20 min:

30 Double Unders
12 Box Jump Over (24/20")
20 Russian Twist (25/15# plate)
15/12 cal Assault Bike

Tuesday 10/6 — PULLING
STRENGTH

Deadlift — 4 sets × 3 reps (85–95% 1RM)
Pendlay rows — 4 sets × 5 reps (75–85% 1RM)

WORKOUT
4 Rounds For Time

10 Single-Arm DB Chainsaw Rows each arm (50/35#)
10 Chest-to-Bar Pullups
12 Hang Power Clean (45–55% 1RM) (95/65#)
15 GHD Hip Extension

Wednesday 10/7 — PUSHING / PRESSING
STRENGTH

MAX Shoulder Press — build to a 1RM: 5 @ 50%, 3 @ 60%, 2 @ 70%, 1 @ 80%, 1 @ 85%, 1 @ 90%, then singles at 95%+ until you find today's max

WORKOUT
5 Rounds For Time

Prowler Push — 100 ft (heavy)
8 Overhead Squat (45–55% 1RM) (95/65#)
10 Ring Dips
8 Landmine reverse clean and press (4 each side) (45–55% 1RM )

Thursday 10/8 — LEGS / SQUATTING
STRENGTH

Front Squat — 4 sets × 3 reps (Prilepin: 85–95% 1RM — 12 total reps)
Goblet Squat — 3 sets × 10 reps (3-sec lower)

WORKOUT
3 Rounds For Time

10 Zercher Squat (55–65% 1RM) (135/95#)
15 Wall Balls (20/14#)
200m Farmer Walks (53/35# each hand)
250m Row

Friday 10/9 — METABOLIC CONDITIONING
STRENGTH

Turkish Get-up — 3 sets × 2 each side

WORKOUT
CrossFit Hero WOD: "Hansen"
5 Rounds For Time:

Compare to 4/8/25

Saturday 10/10 — PULLING
STRENGTH

Power Snatch — 6 sets × 2 reps (Prilepin: 85–95% 1RM — 12 total reps)
Snatch Pull — 3 sets × 3 reps (% of Snatch 1RM) (Prilepin: 95–100% 1RM — 9 total reps)

WORKOUT
AMRAP 18 min:

200m Run
10 Dumbbell Hang Power Snatch (alternating, 50/35#)
8 Sumo Deadlift High Pull (75/55#) (Prilepin: 45–55% 1RM — ≈64 total reps)
12 Wood Chopper (6 each side)

Alternative Athletics - Test

10/4/2026

WARM-UP
2 Rounds:

30 Jumping Jack
10 Hip Circles each direction
8 lateral lunges each side
10 Banded Side Steps each direction

STRENGTH

Weighted lunge (barbell, back rack) — 4 sets × 6 each leg
(65–75% 1RM)
GHD Hamstring Curl — 3 sets × 8 reps

WORKOUT
Test "Brenton" (20/14#)
5 Rounds For Time:

100 ft Bear Crawl
100 ft Broad Jumps — do 3 Burpees after every 5 broad jumps

Compare to 11/27/20

Oly

Tall Snatch - Bar only - 3 x 3 sets
Block Snatch (knee) - RM x 2
Floating Halting Snatch DL on Riser (upper thigh/2 sec) - 85% x 3, 90% x 3, 93% x 3 sets
Clean Deadlift - 100% x 5, 105% x 5, 110% x 5
Pause Back Squat - 75% x 2, 77% x 2, 79% x 2

3 sets:
A1. Weighted plank x 20-30 sec
A2. Weighted banded glute bridge x 10
A3. Banded step-up x 10/leg

Walk The Line - Week 4 of 12

COOL-DOWN STRETCHES

Alternative Athletics: Pressing Focus

10/3/2026

WARM-UP

3 Rounds:
10 Pushups
10 Arm Circles (each dir),
5 HSPU practice (wall),
10 Banded pull aparts
10 Shoulder Taps

STRENGTH

Bench Press — 4×4 @ 82% 1RM

WOD

5 Rounds For Time
12 Pushups
10 Push Press (95/65 lb)
8 Ring Dips
Prowler Push 50m (heavy)

Oly
Rest Day

COOL-DOWN

Doorway Pec Stretch — 2 min each side
Banded Tricep Stretch — 2 min each side
child’s pose stretch — 2 min

Alternative Athletics: Pulling Focus

10/2/2026

WARM-UP

3 Rounds:
10 Banded pull aparts,
5 Strict Pull-ups,
10 Scap Pull-ups,
10 Ring Rows (feet elevated)
GHD Sit-up warm-up — 2×15 controlled

STRENGTH

Bent-Over Barbell Row — 5 sets × 3 reps @ 83% 1RM

WOD

4 Rounds For Time
10 Deadlifts (275/185 lb) [80–85% 1RM]
12 Russian Twist
8 Weighted Pull-ups (35/20 lb vest or plate)
300m Row

Oly

Squat Snatch - 70% x 1, 75% x 1, 80% x 1, 83% x 1, 85% x 1 x 3 sets
Squat Clean and Split Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 83% x (1+1), 85% x (1+1) x 3 sets
Back Squat - 70% x 2, 75% x 2 x 3 sets
A1. Pause Jerk Dip (% of Jerk) - 85% x 3 x 3 sets
A2. Romanian deadlift -10% less than last week - x 5 x 3 sets

3 sets:
A1. Jack Knife complex x max
A2. Single Leg Glute Bridge weighted x 10/leg
A3. Pullups x max

COOL-DOWN

Lat Stretch — 2 min each side
Banded Hamstring stretch — 2 min each side
Cobra Position — 2 min

September Personal Records

10/1/2026

Alternative Athletics: Metabolic Conditioning

10/1/2026

WARM-UP

2 Rounds:
10 Jumping Jack,
10 Hip Circles
5 Inchworms,
10 Mountain climbers
15 Russian Twist with plate (35/25)

WOD

AMRAP 22 min
400m Run
20 AbMat Sit-ups
15 Burpee Over Dumbbell
10 DB devils presses (50/35 lb)

Oly
Rest Day

COOL-DOWN

child’s pose stretch — 2 min
Supine Hip Flexor Stretch — 2 min each side
seated torso twist — 2 min each side

Alternative Athletics: Leg Day

9/30/2026

WARM-UP

Agility Ladder—3 passes 1 each: Ladder Ali Shuffle, Ladder Two in Two out - Lateral, Ladder Carioca

STRENGTH

Back Squat
Cluster Sets — 5×(2+2+2) with 10-sec intra-set pause @ 82% 1RM
GHD Sit-up
— 4×20 (accessory, after strength)

WOD

4 Rounds For Time
Sled Drag
50m backward (moderate weight)
12
KB / Dumbbell Overhead Walking Lunge
(53/35 lb, alternating)
10 Seated Box Jump (24/20")
15
GHD Hip Extension

Oly

Hang Power Snatch (mid-thigh) (% of PS) - 50% x 2 x 4 sets
Flat-Footed Clean Pull - 80% x 2 x 3 sets
Pause Power Jerk + Split Jerk - 70% x (1+1) x 4 sets
Block Power Clean (Knee) + Push Press (% of PP) - 70% x (1+3) x 3 sets

3 sets:
A1. Tall Muscle Snatch x 6
A2. Evil Wheel x max

3 sets:
B1. FLE DB curl x 15
B2. GHD Hamstring Curl x 15

COOL-DOWN

Couch Stretch — 2 min each side
pigeon pose — 2 min each side
Hamstring Stretch — 2 min each side

Alternative Athletics: Test

9/29/2026

WARM-UP

3 Rounds:
10 Pushups,
5 Handstand Pushup Negatives (wall),
10 Ring Dips (banded),
3 Power Clean + Push Jerk (empty bar)

Test

"Pham" — For Time
3 rounds for time:
15 Handstand Pushup
21 Clean & Jerk (135/95 lb) [70% 1RM]
15 Ring Dips
Scale HSPU: Pike Push-up | Scale Ring Dips: Banded | Scale C&J: 95/65 lb

or

“Adrian”
Seven rounds for time of:
3 Forward Rolls
5 Wall Climbs
7 Toes to Bar
9 Box Jumps, 30” / 24” box
Compare to 9/5/25

Oly

Power Clean from PP + Push Press (% of CJ) - 30% x (3+1) x 3 sets
Block Clean (Knee) + Split Jerk - 70% x (2+1) x 4 sets
Halting Clean Deadlift on Riser (upper thigh/2 sec) - 85% x 2 x 3 sets
Front Squat (5 sec eccentric) - 60% x 3 x 3 sets

3 sets:
A1. 1-Arm OH Bulgarian Split Squat x 10/leg
A2. 1- leg RDL with hand switch x 10/leg
A3. Weighted sit-ups x 12-15

COOL-DOWN

Doorway Pec Stretch — 2 min each side
Lat Stretch on Rig — 2 min each side
Thoracic Opener on Foam Roller — 2 min