All Categories - Alternative Athletics

Alternative Athletics: Test

9/14/2026

In honor of Captain Dan Whitten, USA, 28, of Grimes, Iowa, who was killed by a roadside bomb in Zabul Province, Afghanistan, February 2010.

WARM-UP

400m Easy Run

2 Rounds:
10 Air Squats
10 Leg Swing (each direction),
10 Cossack Squats,
5 Box Jumps

"Test"
In honor of Captain Dan Whitten, USA, 28, of Grimes, Iowa, who was killed by a roadside bomb in Zabul Province, Afghanistan, February 2010.

5 rounds of:
22 Kettlebell Swing (53/35 lb)
22 Box Jumps (24/20")
22 Burpees
22 Wall Balls (20/14 lb)
400m Run
Compare to 10/8/21
Scale: Reduce to 15 reps per movement | Step-down box jumps

Oly

Snatch High Pull + Snatch No Jump - 60% x (1+2) x 5 sets
Flat-Footed Snatch Pull - 80% x 3 x 3 sets
Overhead Squat - 70% x 2, 75% x 2, 80% x 2 x 3 sets
Snatch Push Presses - Relative Perceived Exertion 7 of 10 - x 5 x 3 sets

3 Sets
A1. Press in Snatch x 8
A2. Single-Arm DB Chainsaw Rows x 12-15

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

COOL-DOWN

Pigeon Pose — 2 min each side
Couch Stretch — 2 min each side
Hamstring Stretch — 2 min each side

Weekly Update 9/13/26 - 9/20/26

9/13/2026

Sunday, September 13
PUSHING / PRESSING
▸ STRENGTH

Bench Press — MAX: work to a 1-rep max
Ramp: 5 @ 50% | 5 @ 60% | 3 @ 70% | 3 @ 80% | 1 @ 87% | 1 @ 93% | 1 @ max
Rest 2–3 min between the top singles. Spotter required above 85%.
Stop after 2 consecutive failed attempts. Record the number and compare to your last max.
Back-off: 3×8 DB Bench Press @ ~60% of today’s max

▸ WOD

5 Rounds For Time (Cap: 20 min)
10 DB Incline Press (50/35 lb per hand)
12 Narrow Pushup
8 DB Arnold Press (35/25 lb)
10 handstand shoulder taps (each side, wall)

Monday, September 14
LEGS / SQUAT
"Test"
In honor of Captain Dan Whitten, USA, 28, of Grimes, Iowa, who was killed by a roadside bomb in Zabul Province, Afghanistan, February 2010.
▸ WOD

"Whitten" — For Time (Cap: 60 min)
5 rounds of:
22 Kettlebell Swing (53/35 lb)
22 Box Jumps (24/20")
22 Burpees
22 Wall Balls (20/14 lb)
400m Run
Scale: Reduce to 15 reps per movement | Step-down box jumps

Tuesday, September 15
METCON
▸ STRENGTH

Skill / Conditioning Primer: Prowler Push — 6×100 ft @ moderate-heavy load, 90-sec rest between sets

▸ WOD

4 Rounds For Time (Cap: 20 min)
Prowler Push 50m (moderate weight)
15 AbMat Sit-ups
10 Burpee Broad Jumps
200m Run

Wednesday, September 16
PULLING
▸ STRENGTH

Clean Deadlift — 4×4 @ 85% clean 1RM

▸ WOD

5 Rounds For Time (Cap: 22 min)
10 Power Cleans (155/105 lb) [Prilepin: 70–75% 1RM]
12 Strict Pull-ups
15 GHD Sit-ups

Thursday, September 17
PUSHING / PRESSING
▸ STRENGTH

Close Grip Bench Press — 4 sets × 5 reps @ 78% bench 1RM

▸ WOD

AMRAP 18 min
8 DB Bench Press (60/40 lb)
10 Strict Ring Dips
6 Strict HSPU
200m Ski Erg (Scale: 12 Cal Assault Bike)

Friday, September 18
LEGS / SQUAT
▸ STRENGTH

Front Squat — 4×4 @ 80% 1RM
Accessory (GHD): GHD Hip Extension — 4×12 (pause 1 sec at top, controlled descent)

▸ WOD

5 Rounds For Time (Cap: 22 min)
Sled Push 150ft (moderate weight)
12 DB Bulgarian Split Squats (50/35 lb, each leg)
10 Broad Jumps
15 Banded Hip Thrusts (heavy band)

Saturday, September 19
METCON
Test
In honor of Army Staff Sergeant Jack Martin Richards III, 25, of Coronado, California, who was killed in Ramadi, Iraq, in 2006. A classic AMRAP pushing total cardiovascular output across three powerful movements.
▸ WOD

"Jack" — AMRAP 20 min
10 Push Press (115/75 lb)
10 Kettlebell Swing (1.5 pood / 53 lb)
10 Box Jumps (24/20")
Scale: 95/65 lb push press | 35 lb KB | Step-down box jumps

Alternative Athletics: Pressing

9/13/2026

WARM-UP

3 Rounds:
10 Pushups,
10 Arm Circles (each direction),
5 Piked push-up,
10 Scap Push-ups,
2 Wall Walk to full handstand hold (5 sec)

STRENGTH

Bench Press — MAX: work to a 1-rep max
Ramp: 5 @ 50% | 5 @ 60% | 3 @ 70% | 3 @ 80% | 1 @ 87% | 1 @ 93% | 1 @ max
Rest 2–3 min between the top singles. Spotter required above 85%.
Stop after 2 consecutive failed attempts. Record the number and compare to your last max.
Back-off: 3×8 DB Bench Press @ ~60% of today’s max

WOD

5 Rounds For Time (Cap: 20 min)
10 DB Incline Press (50/35 lb per hand)
12 Narrow Pushup
8 DB Arnold Press (35/25 lb)
10 handstand shoulder taps (each side, wall)

Oly

Tall Snatch - Bar only - 3 x 3 sets
Block Snatch (knee) - 70% x 2, 75% x 2 x 6 sets
Floating Halting Snatch DL on Riser (upper thigh/2 sec) - 85% x 3 x 3 sets
Clean Deadlift - 100% x 5 x 3 sets
Pause Back Squat - 75% x 2 x 4 sets
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 1 of 12
▸ COOL-DOWN

Doorway Pec Stretch — 2 min each side
Tricep Stretch — 2 min each side
Cross body shoulder stretch — 2 min each side

Alternative Athletics: Pulling

9/12/2026

WARM-UP

3 Rounds:
10 Banded pull aparts,
10 Hip Circles,
10 Banded Good Mornings,
5 Deadlift warm-up (PVC → 45 lb → build)
2 Tire Flip practice reps (light tire)

▸ STRENGTH

Snatch Grip Deadlift — 4×4 @ 80% conventional DL 1RM

▸ WOD

AMRAP 15 min
5 Tire Flips
10 Pull-ups (chin-over-bar)
15 DB Bent Over Rows (70/50 lb)
200m Run

Oly
Rest Day

▸ COOL-DOWN

Lat Stretch (behind-head grip on rig) — 2 min each side
foam roll T-spine — 2 min
Banded Hamstring stretch — 2 min each side

Alternative Athletics: Metabolic Conditioning

9/11/2026

Never forget any part of this date 25 years ago and how it changed the world as we know it. What was given up and what was taken away.

For those that want to do the Alternative Athletics tradition of rope climbs and box steps that will be available as well.

WARM-UP

STRENGTH

Skill: Turkish Get-up — 8 min practice each arm (light / moderate weight)

WOD

3 Rounds For Time (Cap: 18 min)
500m Row (sprint pace)
20 Russian KB Swings (70/53 lb)
15 V-ups
10 Sandbag Cleans (150/100 lb)

Oly

Squat Snatch - MAX x 1
Squat Clean & Split Jerk - MAX x (1+1)

COOL-DOWN

forward bend stretch — 2 min
Supine spinal twist — 2 min each side
Samson stretches — 2 min each side

Alternative Athletics: Legs

9/10/2026

WARM-UP

3 min Easy Assault Bike
2 Rounds:
10 Cossack Squat,
10 Jump squat (explosive),
10 Good Mornings with PVC,
Ankle Circles 10 each direction

▸ STRENGTH

Pause Front Squat (3-sec pause at bottom) — 4 sets × 3 reps @ 83% 1RM

▸ WOD

EMOM 20 min — Rotate 5 movements, 4 rounds each:
Min 1: 12 Alternating DB Reverse Lunges (50/35 lb)
Min 2: 10 KB Romanian Deadlift (2×53/35)
Min 3: 12 Single-Leg Bench-Supportd Glute Bridge with Barbell (each side)
Min 4: 10 Jump squat (unloaded)
Min 5: 15

Oly

Squat Snatch - 60% x 1 x 5 sets
Power Clean & Power Jerk - 60% x (1+1) x 5 sets
Jack Knife complex - 3 easy sets

▸ COOL-DOWN

Figure-4 stretch — 2 min each side
Standing Quad Stretch (wall-assisted) — 2 min each side
Cobra Position — 2 min

Alternative Athletics: Test

9/9/2026

In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, who was killed in Baghdad, Iraq, December 10, 2006.

▸ WARM-UP

3 Rounds:
10 Dumbbell Hang Squat Clean (light),
10 Pushups,
10 Shoulder Taps in Plank

Then: 3 sets of 3
Handstand Pushup Negatives on DBs (wall-supported) — set DB width and practice the deficit

Test
In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, who was killed in Baghdad, Iraq, December 10, 2006.
▸ WOD

"Nick" — For Time (Cap: 30 min)
12 rounds for time:
10 Dumbbell Hang Squat Clean (45/35 lb)
6 Handstand Pushup on Dumbbell
Compare to 10/25/2017
Scale DB: 35/25 lb | Scale HSPU: HSPU on floor, or Pike Push-up on DBs
Note: HSPU on DBs adds deficit — reduce to 4 reps/round if range of motion breaks down

Oly
Rest Day

▸ COOL-DOWN

Doorway Pec Stretch — 2 min each side
Overhead Tricep Stretch — 2 min each side
Thoracic Opener on Foam Roller — 2 min

Alternative Athletics: Pulling

9/8/2026

WARM-UP

▸ STRENGTH

Pendlay Row — 5×5 @ 72% 1RM

▸ WOD

5 Rounds For Time (Cap: 20 min)
7 Weighted Pull-ups — add 25/15 lb plate [Prilepin: ~80% effort]
12 GHD Sit-ups
9 Single-arm DB Row (70/53 lb each arm)
15 Hanging Leg Raise

Oly

Squat Snatch - 70% x 2, 75% x 1, 80% x 1 x 4 sets
Squat Clean + Split Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1) x 2 sets
Snatch Pull - 90% x 2 x 3 sets
Front Squat - 70% x 2, 75% x 1, 80% x 1, 85% x 1

3 sets:
A1. Weighted Side Plank x 20-30 sec (light)
A2. Anti rotational russian twist x 10/side (light)

▸ COOL-DOWN

Lat Stretch on Rig — 2 min each side
Bicep Stretch/ forearm stretch — 2 min each side
Shoulder capsule stretch— 2 min

Alternative Athletics: Closed Labor Day

9/7/2026

WARM-UP

Agility Ladder — 3 passes: Hopscotch, Two-In-One-Out, Carioca, Single-Leg Hop
2 Rounds: 10 Jumping Jacks, 10 Mountain Climbers, 5 Inchworms, 10 Shoulder Taps in Plank

STRENGTH

Skill / Accessory: Russian Twist — 4×10 each direction, use any object

WOD

AMRAP 22 min
15 weighted AbMat Sit-ups with Medicine Ball Rotation (20/14 lb) Use any object
10 Box Steps (24/20") with DBs (35/25) Use any object, milk jugs, stairs a chair
8 Burpees
12 V-ups

Oly

Power Snatch - 70% x 1 x 5 sets
Power Clean + Power Jerk - 70% x (1+1) x 5 sets

3 sets:
A1: Press in Snatch h x 5 (light)
A2: Box Jumps x 3
A3: Hanging Leg Raise x easy sets

COOL-DOWN

Thoracic rotation stretch — 2 min each side
Supine Hip Flexor Stretch — 2 min each side
child’s pose stretch + Thread the needle — 2 min

Weekly Update 9/6/26 - 9/12/26

9/6/2026

Sunday, September 6
LEGS / SQUAT
▸ STRENGTH

High Bar Back Squat — 4×4 @ 82% 1RM
Then: 3 sets × 8 reps Box Step-Up with DBs (45/30) — controlled eccentric, 2-sec step-down

▸ WOD

4 Rounds For Time (Cap: 22 min)
400m Run
12 Barbell Reverse Lunges (95/65) 65–70% 1RM
15 GHD Hip Extensions (pause 1 sec at top)
10 Broad Jumps

Monday, September 7 - Closed Labor Day
METCON
▸ STRENGTH

Skill / Accessory: Russian Twist — 4×10 each direction

▸ WOD

AMRAP 22 min
15 weighted AbMat Sit-ups with Medicine Ball Rotation (20/14 lb) Use any object
10 Box Steps (24/20") with DBs (35/25) Use any object, milk jugs, stairs, a chair
8 Burpees
12 V-ups

Tuesday, September 8
PULLING
▸ STRENGTH

Pendlay Row — 5×5 @ 72% 1RM

▸ WOD

5 Rounds For Time (Cap: 20 min)
7 Weighted Pull-ups — add 25/15 lb plate [Prilepin: ~80% effort]
12 GHD Sit-ups
9 Single-arm DB Row (70/53 lb each arm)
15 Hanging Leg Raise

Wednesday, September 9
PUSHING / PRESSING
"Nick"
In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, who was killed in Baghdad, Iraq, December 10, 2006.
▸ Test

"Nick" — For Time (Cap: 30 min)
12 rounds for time:
10 Dumbbell Hang Squat Clean (45/35 lb)
6 Handstand Pushup on Dumbbell
Scale DB: 35/25 lb | Scale HSPU: HSPU on floor, or Pike Push-up on DBs
Note: HSPU on DBs adds deficit — reduce to 4 reps/round if range of motion breaks down

Thursday, September 10
LEGS / SQUAT
▸ STRENGTH

Pause Front Squat (3-sec pause at bottom) — 4 sets × 3 reps @ 83% 1RM

▸ WOD

EMOM 20 min — Rotate 5 movements, 4 rounds each:
Min 1: 12 Alternating DB Reverse Lunges (50/35 lb)
Min 2: 10 KB Romanian Deadlift (2×53/35)
Min 3: 12 Single-Leg Bench-Supportd Glute Bridge with Barbell (each side)
Min 4: 10 Jump squat (unloaded)
Min 5: 15 Banded Hip Thrusts (heavy band)

Friday, September 11
METCON
▸ STRENGTH

Skill: Turkish Get-up — 8 min practice each arm (light / moderate weight)

▸ WOD

3 Rounds For Time (Cap: 18 min)
500m Row (sprint pace)
20 Russian KB Swings (70/53 lb)
15 V-ups
10 Sandbag Cleans (150/100 lb)

Saturday, September 12
PULLING
▸ STRENGTH

Snatch Grip Deadlift — 4×4 @ 80% conventional DL 1RM

▸ WOD

AMRAP 15 min
5 Tire Flips
10 Pull-ups (chin-over-bar)
15 DB Bent Over Rows (70/50 lb)
200m Run