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)
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)
Monday, June 15 - Saturday, June 20
Monday, June 15
Warm-up: 2 rounds - 10/side 1-arm ring row + 8 front squat (light) + 6 supine toes-to-rig + 8/side thread the needle w/ thoracic extension + 10 alt Cossack squat
Strength:
Every 2:00 x 4 (16:00) -
Max unbroken strict pull-up (1x)
8-6-4-2 1 1/4 Front squat @ 50, 60, 70, 80% 1RM respectively
WOD:
For time -
75 toes-to-bar, knees-to-elbow, or v-up
Every time you break complete 12/9 calorie bike
*Scale to 60 reps / Rx+ 100 reps
Accessory:
3x 15-20 banded pull from Superman
Tuesday, June 16
Warm-up: 15:00 AMRAP - 12 pvc pass through + 10 banded pull-apart + 8 renegade row (light) + 8 DB bench press (light) + :30 calf stretch + :30/side couch stretch
Strength:
25:00 EMOM -
12 DB bench press (2 @ 50/35 or 40/25 or 30/15)
200 meter row or ski (scale to 150)
12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/15)
200 meter run (scale to 100)
Rest
Accessory:
Superset x2-3 (:90 rest between supersets) -
10-12 DB lat pullover
16-20/side 1-arm banded lat pulldown
Wednesay, June 17
Warm-up: 8-6-4 deadlift + hang power clean (light) + push-up to pike + scorpion stretch/side + upward to downward dog + :30 easy jump rope + :30 straddle stretch
Strength:
In 15:00, complete 5 rounds of the following complex (:90 rest between rounds) -
10-8-6-4-2
Deadlift + hang power clean
*Start @ 50% 1RM power clean and build by 5-10% each round as able
WOD:
Every 4:00 x5 (20:00) -
10 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
10 burpees over DB’s
50 double under or 100 singles
*Scale reps as needed to ensure at least :60 rest per round
Accessory:
1:00/side banded hamstring stretch
1:00/side figure-4 stretch w/ rotation
Thursday, June 18
Warm-up: 15:00 AMRAP - 6 push jerk (light) + 8 alt back rack lunge (light) + 10 plate thoracic opener on wall ball + 12 banded snow angel + :30 handstand hold
*Use same barbell from rack for push jerk and back rack lunge
Strength:
Every :90 x4 (30:00) -
6-8/side Turkish sit-up (50/35 or 40/25 or 30/15)
8-10 push jerk (155/105 or 125/85 or 95/65)
10-12 alt back rack lunge (155/105 or 125/85 or 95/65)
12-16 GHD hip extension, :01 pause @ top (weighted if able)
:30-:60 handstand work of choice
Accessory:
Tabata seated DB hammer curls (2 @ light to moderate weight)
Friday, June 19
Warm-up: 2 rounds - 8 wall ball thruster (ligh) + 10 alt reverse Samson + 8 DB chest supported row (light) + 10/side KB hip opener stretch + :30 chest opening stretch
Strength:
In 15:00, superset x3 (:90 rest between supersets) -
10-12 DB chest supported row (2 @ moderate weight)
12-16 DB plank pull through @ moderate weight
16-20/side banded crossbody rear delt pull
WOD:
For time -
2,000 meter row or ski
50 wall ball (20/14 or 14/10 or 10/6)
30 box jump (24/20 in or lower)
Accessory:
Tabata banded row from side plank (4 rounds/side)
Saturday, June 20
Warm-up: 2 rounds - 4 inch worm w/ push-up + 8 alt DB snatch (light) + 12/side reach from runners lunge + :30/side figure-4 stretch + :30 primer for Strength skill
Strength:
In 15:00, work on gymnastics skill and/or weightlifting skill of choice
WOD:
For time -
30 alt DB snatch (50/35 or 40/25 or 30/15)
30/24 calorie bike
400 meter run
20 alt DB snatch (50/35 or 40/25 or 30/15)
20/16 bike
400 meter run
10 alt DB snatch (50/35 or 40/25 or 30/15)
10/8 calorie bike
400 meter run
Accessory:
3x10-15 hamstring curl @ moderate weight