Monday, July 20 - Saturday, July 25
Monday, July 20
Warm-up: 2 rounds - :30 calf stretch + 10 alt single leg v-up + :30/side couch stretch + 10 alt reverse Samson + :30 upward to downward dog + 10 pvc pass through
WOD:
30:00 AMRAP @ steady pace (zone 2) -
400 meter run
40 v-up, weighted if able (15# plate or less)
20 calorie bike
40 alt reverse lunge (no weight)
400 meter run
40 KB swing (53/35 or 40/25 or 30/15)
20 calorie bike
40 push-up
Accessory:
3x :30-:60/side Copenhagen plank (hold light DB @ hip if able)
Tuesday, July 21
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean (light) + alt hamstring scoop + banded good morning + figure-4 w/ rotation/side + scorpion stretch/side
Strength:
Every 2:00 x8 (16:00), complete the following unbroken sequence -
3-3-2-2-1-1-1-1
Power clean + hang power clean
Start @ 50% 1RM and build by 5% every 1-2 rounds as able
WOD:
For time -
250 meter row or ski
25 DB deadlift
25 DB hang power clean
500 meter row or ski
25 DB hang power clean
25 DB deadlift
250 meter row or ski
*Suggested DB weight = 2 @ 50/35 or 40/25 or 30/15
Accessory:
3x10-12 hamstring curls @ 85/55 or less
Monday, July 13 - Saturday, June 18
Monday, July 13
Warm-up: 15:00 AMRAP - 5/side 1-arm DB bent-over row (light) + 5 barbell thruster (light) + 10 slow tempo ring row + 10 alt quat stretch + :30 alt calf stretch + :30/side figure-4 stretch on rig
Strength:
In 15:00, superset the following x3 (2:00 rest between supersets) -
8-10/side 1-arm DB bent-over row (2 @ 70/50 or 50/35 or 40/25)
Max unbroken strict pull-up (7/10 RPE)
WOD:
3 rounds for time -
15 thruster (95/65 or 65/45 or 45/35)
400 meter run
Accessory:
Tabata Copenhagen plank (hold light DB @ hip if able)
Tuesday, July 14
Warm-up: 2 rounds - 12 alt single leg v-up + 12 alt Cossack squat + 12 pvc pass through + 12 alt scorpion stretch + 12 alt reach from low squat + 12 banded pull-apart
WOD:
In 36:00, complete 3 rounds @ steady pace (zone 2) -
3:00 row or ski
3:00 sit-up
3:00 bike
3:00 hand release push-up
Accessory:
3x 21 bicep curl series (the 7’s) @ 55/45 or 45/35 or 35/25 (:60 rest between rounds)
Wednesday, July 15
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean (light) + alt box step-up + alt hamstring scoop + alt groiner + thread the needle w/ thoracic extension/side
WOD:
In 20:00, complete 4:00 AMRAP x3 (4:00 rest between AMRAPs) -
4:00 AMRAP #1 -
21/15 calorie row or ski
15 box jump over (24/20 in or lower)
Max power clean in remaining time (135/95 or 95/65 or 65/45)
-4:00 rest-
4:00 AMRAP #2 -
21/15 calorie row or ski
15 power clean (135/95 or 95/65 or 65/45)
Max box jump over or step-over in remaining time (24/20 in or lower)
-4:00 rest-
4:00 AMRAP #3 -
15 power clean (135/95 or 95/65 or 65/45)
15 box jump over or step-over (24/20 in or lower)
Max calorie row, bike or ski in remaining time
Accessory:
Superset x2-3 (2:00 rest between supersets)
10 hamstring curl, slightly heavier than last week
12 barbell hip thrust (135/95 or 95/65)
Thursday, July 16
Warm-up: 2 rounds - 8 Pendlay row (light) + :30/side lat stretch + 10 plate thoracic opener on wall ball + :30 chest opening stretch on rings + 10 hanging scap pull
Strength:
Complete 5 rounds of the following @ steady pace (2:00 rest after each round) -
10-8-6-4-2
Pendlay row (start light/moderate and build to a challenging set of 2)
Strict hanging toes-to-bar, leg raise, or knees-to-elbow
*After each round, complete the following -
12 DB lat pullover (50/35 or 40/25 or 30/15)
16/side banded 1-arm lat pulldown
https://youtu.be/xX9Hzi7Onnw?si=tx7AxLWXB7IyCiN_
https://youtube.com/shorts/2ul2cStcApA?si=KSvfSddKL6ugB-hB
Accessory:
3x10-12 DB skull crusher @ moderate weight
Friday, July 17
Warm-up: 2 rounds - 5/side Turkish sit-up + 5/side goblet curtsy lunge (light) + 10 DB bench press (light) + 10 upward to downward dog + :30 jump rope + :30/side figure-4 stretch w/ rotation
Strength:
In 14:00, superset x3 (:90 rest between supersets) -
2/side Turkish getup (53/35 or 40/25 or 30/15) or 6-8/side Turkish sit-up
10/side goblet curtsy lunge (53/35 or 40/25 or 30/15)
Partner WOD:
16:00 EMOM (you go, go) -
P1: 25 double under or 50 singles + DB bench press in remaining minute
P2: 25 double under or 50 singles + DB bench press in remaining minute
*DB weight = 2 @ 50/35 or 40/25 or 30/15; each partner to complete 10 rounds
Accessory:
Tabata alt banded side steps
https://youtube.com/shorts/3QbMVYDrTMM?si=IUID7JzyJfDtcU6A
Saturday, July 18
Warm-up: 8-6-4 DB power clean (light) + DB squat (light) + alt march from handstand or pike + kip swing + banded snow angel + KB arm bar rotation/side
Strength:
Complete 3 rounds (:90 rest between rounds) -
10 1-arm KB deadlift + 200-ft 1-arm KB suitcase carry (right)
10 1-arm KB deadlift + 200-ft 1-arm KB suitcase carry (left)
50-ft handstand walk or :30-:45 general handstand work
Suggested KB weight = 70/53 or 53/35 or 40/25
WOD:
15:00 AMRAP -
3 bar muscle-up or 6 pull-up
6 DB power clean (2 @ 50/35 or 40/25 or 30/15)
9 DB front squat (2 @ 50/335 or 40/25 or 30/15)
Accessory:
Mobility as needed
Monday, July 6 - Saturday, July 11
Monday, July 6
Warm-up: 8-6-4 muscle clean + thruster (light) + alt hamstring scoop + alt Cossack squat + thread the needle w/ thoracic rotation/side + banded pull-apart + cat cow
Strength:
Every :90 x8 (12:00) -
1 3-position power clean (start light and build every 1-2 rounds as able)
https://youtu.be/kBgYutB9w8M?si=vD3sIl3Fx0Dzcv_j
WOD:
For time-
21-15-9
Thruster (95/65 or 65/45 or 45/35)
Sit-up
Accessory:
:60 work / :60 rest x3 (6:00) -
Max barbell bicep curl (45/35)
Tuesday, July 7
Warm-up: 2 rounds - :30/side couch stretch + 5 inch worm w/ push-up + :30 alt calf stretch + 5/side thoracic reach from runners lunge + :30 jump rope + 5/side scorpion stretch
WOD:
In 24:00, complete the following -
Every 2:00 x4 (8:00) -
200 meter run or row
30 double under or 60 singles
-3:00 rest-
Every 2:00 x3 (6:00) -
200 meter run or row
15/12 calorie bike
-3:00 rest-
Every 2:00 x2 (4:00) -
200 meter run or row
10 burpee box jump (24/20 in or lower)
Accessory:
3x10-12 hamstring curls, slightly heavier than last week
Wednesday, July 8
Warm-up: 8 renegade row (light) + 12 pvc pass through + 8 bench press (light) + 12 banded snow angel + 8 upward to downward dog + 12 KB front rack march (light)
https://youtu.be/aAbVFCqY4Ac?si=qQdh3DyH1lQY7-To
WOD:
Superset the following (2:00 rest between supersets) -
8-8-6-6-4-4-2-2
Bench press @ 50, 55, 60, 65, 70, 75, 80, 85% 1RM respectively
After rounds 1,3,5,7 - 12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/25)
After rounds 2,4,6,8 - 200-ft front rack KB carry (2 @ 70/53 or 53/35 or 40/25)
https://youtube.com/shorts/yQIreayCr38?si=odZhy0R8j7V_qnhw
Accessory:
3x12 DB lat pullover (50/35 or 40/25 or 30/15)
Thursday, July 9
Warm-up: 15:00 AMRAP - 10 supine toes-to-rig + 5 back squat (light) + 10 alt groiner + 5 Cuban press (light) + 10 alt reverse Samson + 5/side banded rear delt pull
WOD:
30:00 AMRAP @ steady pace (zone 2) -
500/450 meter row or ski
12 back squat (135/95 or 95/65 or 65/45)
12 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
3x10-12 barbell hip thrust, :01 pause @ top (155/105 or 135/95 or 115/75)
Friday, July 10
Warm-up: 2 rounds - 12 plate thoracic opener on wall ball + 10 slow tempo ring row + 8 hanging scap pull + 6 deadlift (light) + 4/side DB OH walking lunge (light)
Strength:
Every 2:00 x8 (16:00) -
5-5-5-5-3-3-3-3
Deadlift (start @ 50% 1RM and build by 5% every 1-2 rounds as able)
WOD:
4 rounds for time -
15 pull-up
20 DB overhead walking lunge (10/arm) @ 50/35 or 40/25 or 30/15)
Accessory:
3x10-12 deficit clamshells (hold light DB @ hip if able)
Saturday, July 11
Warm-up: 2 rounds - :30/side quad stretch + 12 alt single leg v-up + :30/side pigeon stretch + 12 alt shoulder tap from HS or plank + :30 straddle stretch + 12 alt thoracic reach from low squat
Strength:
Superset x3 (2:00 rest between supersets) -
20 DB plank pull through, feet elevated if able (50/35 or 40/25 or 20/15)
30 alt leg lift over DB (use same weight as above)
50-ft handstand walk or :30-:60 handstand walk progressions
30 plate Russian twist @ light to moderate weight
200-ft/side 1-arm KB/DB carry (70/53 or 53/40 or 35/20)
Accessory:
Moblity as needed
Monday, June 28 - Saturday, July 4
Monday, June 29
Warm-up: 2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean + 5 front squat + 5 strict press (light) + 10 hanging scap pull + 10 pvc pass through + 10 alt groiner + 10 slow tempo ring row
Strength:
In 14:00, superset x4 (:90 rest between supersets) -
Max unbroken strict pull-up (8/10 RPE)
3-5 cluster (start light and build slightly heavier than WOD weight)
WOD:
15:00 AMRAP -
25 power clean
25 front squat
25 push jerk
Max calorie bike in remaining time
*Suggested barbell weight = 135/95 or 95/65 or 65/45
Accessory:
3x 21 bicep curl series @ 55/45 or 45/35 or 35/15 (:60 rest between rounds)
Tuesday, June 30
Warm-up: 8-6-4 bench press (light) + alt reverse Samson + alt gorilla row (light) + alt hamstring scoop + thread the needle w/ thoracic rotation/side + alt Cossack squat
WOD:
40:00 EMOM -
15/12 calorie row (scale to 12/9)
10 bench press (135/95 or 95/65 or 65/45)
5/side 1-arm DB overhead walking lunge (50/35 or 40/25 or 30/15)
Rest
12/9 calorie bike
16 alt KB gorilla row (2 @ 53/35 or 40/25 or 30/15)
20 sit-up (weighted or GHD if able)
Rest
Accessory:
3x10-12 DB skull crusher (2 @ moderate weight)
Wednesday, July 1
Warm-up: 15:00 AMRAP - 8/side banded single leg RDL + 16 banded glute bridge + :30 easy jump rope + 16 alt thoracic reach from low squat + 8 supine toes-to-rig
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
8/side single leg KB RDL (53/35 or 40/25 or 30/15)
10/side single leg DB hip thrust (50/35 or 40/25 or 30/15)
WOD:
Every 3:00 x5 (15:00) -
40 double under or 80 singles
10 toes-to-bar, knees-to-elbow, or v-up
20 double under or 40 singles
5 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
3x10-12 hamstring curl, slightly heavier than last week
Thursday, July 2
Warm-up: 2 rounds - 6 inch worm w/ push-up + 12 banded pull-apart + 6/side lateral box step-up (light) + 12 alt toe touch from plank + 6/side Turkish sit-up (light)
Strength:
Complete 4 rounds @ steady pace (2:00 rest between rounds) -
200-ft/side 1-arm Farmers carry (70/53 or 53/35 or 40/25)
10/side lateral KB step-up (53/35 or 40/25 or 30/15 @ 24/20 in or lower)
20 push-up, deficit if able
10/side Turkish sit-up (53/35 or 40/25 or 30/15)
Accessory:
3x16-20 alt landmine oblique rotation @ moderate weight
https://youtu.be/4dGj7rES9pY?si=wqA9O5DyRRCw_MRq
Friday, July 3
Warm-up: 10-8-6 banded side lying open book stretch + back squat (start light and build to 60% 1RM) + kip swing + upward to downward dog + :30 alt calf stretch
Strength:
Every 2:00 x5 (10:00) -
10-8-6-4-2
Back squat, :01 pause @ bottom of squat (60, 65, 70, 75, 80% 1RM respectively)
WOD:
2:00 work / 2:00 rest x5 (20:00) -
200 meter run
Max bar muscle-up or kipping pull-up
Accessory:
1:00/side banded hamstring stretch
1:00 plate thoracic extension on wall ball
1:00 chest opener stretch
Saturday, July 4
Warm-up: 2 rounds - 10/side scorpion stretch + :30/side couch stretch + 10/side thoracic reach from runners lunge + :30/side figure-4 stretch on rig + 10 plate thoracic extension on wall ball
Partner WOD:
Happy Independence Day!
For time (you go, I go) -
1,776 meter row or ski
76 calorie bike
76 burpees or hand release push-up
76 calorie bike
1,776 meter row or ski
Accessory:
10:00 handstand work of choice
Monday, June 22 - Saturday, June 27
Monday, June 22
Warm-up: 8-6-4 back squat (light) + inch worm w/ push-up + alt reverse Samson + bootstrapper + thoracic reach from runners lunge/side + :30 alt calf stretch
Strength:
Every :90 x8 (12:00) -
5-5-5-5-3-3-3-3
Back squat, :03 eccentric tempo (start light and build as able)
WOD:
Every 4:00 x5 (20:00) -
5 wall walk
10 calorie bike
20 sit-up (weighted or GHD if able)
Accessory:
3x max unbroken dips from rings or dip handles (7/10 RPE)
https://youtu.be/EznLCDBAPIU?si=5gTfemZ7SdriimXA
https://youtu.be/JR0PUrVAFyA?si=pyuQhdzQDBrcwnBw
Tuesday, June 23
Warm-up: 15:00 AMRAP - 5 muscle clean (light) + 10 slow tempo ring row + 5/side box step-up + 10 supine toes-to-rig + 5/side scorpion stretch + 10 alt hamstring scoop + :30 easy jump rope
Strength:
In 12:00, complete the following @ steady pace -
5-4-3-2-1
3-position power clean (start light and build to a challenging complex)
*1 rep = 3 unbroken cleans (from ground, above knee, hip respectively)
https://youtu.be/W4k9RNthzME?si=BAmlgzhbw0UyfGPa
WOD:
In 20:00, complete the following for total reps -
From 0:00-5:00 -
400 meter run + max jump rope reps (doubles or singles)
From 5:00-10:00 -
400 meter run + max pull up reps or challenging pull variation
From 10:00-15:00 -
400 meter run + max box jump over or step-over (24/20 in or lower)
From 15:00-20:00 -
400 meter run + max toes-to-bar, knees-to-elbow, or v-ups
Accessory:
3x10-12 DB lat pullover (50/35 or 40/25 or 3/15)
Wednesday, June 24
Warm-up: 2 rounds - 5 DB deadlift (light) + 5/side DB suitcase split squat (light) + 10 Pendlay row (light) + 10/side single leg hip thrust + 10 thoracic opener on wall ball
Strength:
Superset the following x3 (2:00 rest between supersets) -
8/side DB suitcase split squat (2 @ 50/35 or 40/25 or 30/15)
10 Pendlay row (155/105 or 125/85 or 95/65)
12 barbell hip thrust, :01 pause @ top (155/105 or 125/85 or 95/65)
200-ft/side mixed grip front rack carry (2 @ 53/35 or 40/25 or 30/15)
Accessory:
3x 10-12 reverse hypers, :01 pause @ top w/ exercise ball (no weight)
https://youtu.be/rD-DRdzCFco?si=0EV8iRRcDgcrQ6N4
Thursday, June 25
Warm-up: 8-6-4 muscle snatch + overhead squat (light) OR push jerk + thruster (light); pvc pass through + alt groiner + alt quad stretch + :30 chest opening stretch
Strength:
Every :90 x10 (15:00) -
5-5-4-4-3-3-2-2-1-1
Hang power snatch or push jerk from rack (athlete’s choice)
*Start light and build every 2 rounds if able
WOD:
Every 2:30 x6 (15:00) -
200 meter row or ski
8 overhead squat or thruster (athlete’s choice) @ 95/65 or 65/45 or 45/35
Accessory:
1:00/side figure-4 stretch on wall or rig
1:00/side banded lat stretch
Friday, June 26
Warm-up: 2 rounds - 14 banded snow angel + 12 banded good morning + 10 DB bench press + 8 DB deadlift + 6 DB hang power clean (light) + 4 inch worm w/ push-up + :30/side figure-4 stretch
Partner WOD:
40:00 AMRAP (you go, I go) -
400 meter run (together)
40 DB deadlift (2 @ 50/35 o4 40/25 or 30/15)
40 burpees over DB
40 DB bench press (2 @ 50/35 or 40/25 or 30/15)
40 calorie bike
40 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
Accessory:
3x 10-12 hamstring curl, slightly heavier than last week
Saturday, June 27
Warm-up: 2 rounds - 1 Turkish getup/side (light) + 12 upward to downward dog + :30 warm-up for gymnastics skill of choice + 10 alt Cossack squat + 12 alt single leg v-up + :30 handstand hold
Strength:
Complete 4 rounds of the following (2:00 rest between rounds) -
2/side Turkish getup (53/35 or 40/25 or 30/15)
:60 work on gymnastics skill of choice (e.g., muscle-up, pull-up, rope climb)
200 meter Farmers carry (2 @ 53/35 or 40/25 or 30/15)
:60 handstand work of choice (e.g., plate march from HS or pike, HS walk)
Accessory:
3x 12-16 parallette heel tap over wall ball (:90 rest between sets)