Monday, August 24 - Saturday, August 29
Monday, August 24
Warm-up: 8-6-4 snatch pull + snatch high pull + muscle snatch + scorpion stretch/side + push-up to pike + bootstrapper + pvc pass through
Strength:
Every :90 x8 (12:00) -
2 power snatch
Rounds 1 and 2 @ 95/65 or 65/45 or 45/35
Rounds 3 and 4 @ 105/75 or 85/55 or 65/45
Rounds 5 and 6 @ 115/85 or 95/65 or 85/55
Rounds 7 and 8 @ 135/95 or 105/75 or 95/65
WOD:
For time -
30-25-20
Wall ball (20/14 or 14/10 or 10/6)
Row, bike, or ski calories
Accessory:
Accumulate 20-30 thoracic plate opener on wall ball
https://youtu.be/RGKSvvjzMzI?si=f6nf0ngkY0rn2QGm
Tuesday, August 25
Warm-up: 2 rounds - 10 upward to downward dog + :30 easy jump rope + 10 scap pull + :30 alt calf stretch + 10 kip swing + :30 cat cow + 10 slow tempo ring row
WOD:
Every 6:00 x5 (30:00) -
200 meter run
50 double under or 100 singles
20 sit-up
5 bar muscle-up or 10 chest-to-bar pull-up or other pull variation
Accessory:
3x10-12 hamstring curls @ 85/55 or less
Monday, August 17 - Saturday, August 22
Monday, August 17
Warm-up: 2 rounds - 12 pvc pass through + 12 ring row (slow) + 10 hanging scap pull + 10 kip swing + 8 thruster (light) + 8/side thoracic opener from runners lunge
WOD:
“Fran”
21-15-9 for time -
Thruster (95/65 or 65/45 or 45/35)
Pull-up
Accessory:
3 rounds (:60 rest between rounds ) -
40 alt knee-to-elbow from plank
30 hollow rock
20 tuck-up
Tuesday, August 18
Warm-up: 2 rounds - 12 banded good morning + 10/side scorpion stretch + 8 upward to downward dog + 6 deadlift (light) + :30 alt calf stretch + :30 alt quad stretch
Strength:
In 15:00, superset x3 (:90 rest between supersets) -
5 deadlift (start light and build to WOD weight)
10 GHD hip extension + :30 Sorenson hold (hold light plate if able)
15/side banded X walk
WOD:
For time -
800 meter run or row
40 deadlift @ BW, ¾ BW, or ½ BW
800 meter run or row
Accessory:
3x10 hamstring curls @ 85/55 or less
Wednesday, August 19
Warm-up: 10-8-6 banded pull-apart + push-up to pike + Pendlay row (light) + DB bench press (light) + thoracic opener on wall ball + :30 easy jump rope
Strength:
Every :90 x4 (12:00) -
8-10 Pendlay row (135/95 or 95/65 or 65/45
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
WOD:
Complete 1 movement every 4:00 x5 (20:00) -
75 sit-up
100 double under or 200 singles
50 DB bench press (2 @ 50/35 or 40/25 or 30/15)
100 double under or 200 singles
75 sit-up
*For example, from 0:00-4:00 complete 75 sit-ups; from 4:00-8:00 complete jump rope (use any remaining time to rest)
Accessory:
Tabata barbell bicep curl (45/35 or less)
Thursday, August 20
Warm-up: 15:00 AMRAP - 5/side DB overhead walking lunge (light) + 5 clean pull + 5 high clean pull + 5 muscle clean + 10/side side lying banded open book stretch + 10 alt hamstring scoop
WOD:
25:00 AMRAP @ steady pace (zone 2) -
15/12 calorie bike
10 hang power clean (135/95 or 95/65 or 65/45)
5/arm DB overhead walking lunge (50/35 or 40/25 or 30/15)
Accessory:
3x10-12 barbell hip thrust, :01 pause @ top (135/95 or less)
Friday, August 21
Warm-up: 2 rounds - 10 supine toes-to-rig + 8 alt box step-up + 6 inch worm w/ push-up + 8/side banded rear delt pull* + 10 alt groiner + :30 banded snow angel
*https://youtu.be/BuYaC8pr-TU?si=5lJwEpHaBQKhYrk2
WOD:
In 33:00, complete the following -
Every 3:00 x3 (9:00) -
200 meter row or ski
8 toes-to-bar, knees-to-elbow, or v-ups
Max burpee box jump over or step-over in remaining time (24/20 in or lower)
-3:00 rest-
Every 3:00 x3 (9:00) -
8 toes-to-bar, knees-to-elbow, or v-ups
8 burpee box jump over or step-over (24/20 in or lower)
Max row or ski meters in remaining time
-3:00 rest-
Every 3:00 x3 (9:00) -
8 burpee box jump over or step-over (24/20 in or lower)
200 meter row or ski
Max toes-to-bar, knees-to-elbow, or v-ups in remaining time
Note: Keep pace steady to maintain movement across these longer 9:00 intervals
Accessory:
3x10/side cable oblique rotation @ moderate weight (:60 rest between sets)
https://youtu.be/u2MfrzcJFY0?si=RQdAbRVUR9dGf2YP
Saturday, August 22
Warm-up: 2 rounds - :60 warm-up for Strength movement(s) + 5/side Turkish sit-up (light) + 10 KB deadlift (light) + 5 overhead squat w/ pvc pipe + 10 pvc pass through
Strength:
In 15:00, work on 1-2 of the following options -
Handstand work of choice (e.g., HSPU, HS walk practice/drills)
Gymnastics/bodyweight skill of choice (e.g., muscle-up, double unders)
Barbell lift or strength skill of choice
200-ft sled push @ challenging weight
WOD:
Complete 3 rounds @ steady pace (2:00 rest between rounds) -
200-ft Farmers carry (2 @ 70/53 or 53/40 or 40/25)
2/side Turkish getup (53/35 or 40/25 or 30/15)
200-ft Farmers carry (2 @ 70/53 or 53/40 or 40/25)
10 overhead squat, :01 pause @ bottom (45/35 barbell or less)
Accessory:
Mobility as needed
Monday, August 10 - Saturday, August 15
Monday, August 10
Warm-up: 2 rounds - 5 hanging scap pull + 5 kip swing + 10 muscle clean + 10 bootstrapper + 15 pvc pass through + 15 ring row + :30 easy jump rope
Strength:
Every 2:00 x5 (10:00) -
10-8-6-4-2
Power clean @ 50, 55, 60, 65, 70, 75% 1RM respectively
*Weight should be light enough to complete each set with touch-and-go reps
WOD:
20:00 EMOM for total reps -
:40 bar muscle-up or pull-up
:40 wall ball (20/14 or 14/10 or 10/6)
:40 double under or singles
Rest
Accessory:
Tabata alternating banded side steps
Tuesday, August 11
Warm-up: 15:00 AMRAP - 10 DB RDL (light) + 5/side DB 1-arm bent-over row (light) + 10 upward to downward dog + 5/side thread the needle w/ thoracic extension + 10/side side lying banded open book stretch
Strength:
In 16:00, superset x3 (:90 rest between supersets) -
8-10/side 1-arm DB bent-over row (70/50 or 50/35 or 40/25)
10-15 GHD hip extension, weighted if able @ light/moderate weight
10-15 DB RDL w/ banded hip (2 @ 70/50 or 50/35 or 40/25)
WOD:
For time -
3,000 meter row
Accessory:
3x10-12 hamstring curls (85/55 or 65/44 or 55/35)
Wednesday, August 12
Warm-up: 10-8-6 supine toes-to-rig + push-up to pike + reverse goblet lunge/side (no weight) + alt Cossack squat + alt hamstring scoop + :30 alt calf stretch
Strength:
Every 2:00 x3 (12:00) -
8-10/side deficit reverse goblet lunge (53/35 or 40/25 or 30/15)
Max unbroken strict HSPU, pike push-up, or push-up variation (7/10 RPE)
WOD:
Every 3:00 x5 (15:00) -
200 meter run or 15/12 calorie bike (scale to 12/9)
15 toes-to-bar, knees-to-elbow, or v-up (scale to 10)
Accessory:
3x 21 bicep curl series (the 7’s) @ 55/45 or 45/35
Thursday, August 13
Warm-up: 2 rounds - 10 KB deadlift (light) + 20 alt shoulder tap from plank + :30 banded straddle stretch + 10/side scorpion stretch + 20 alt toe touch from plank + :30/side figure-4 stretch
Strength:
In 18:00, superset x3 (2:00 rest between supersets) -
:60 weighted plank (45# plate or less)
400-ft Farmers carry (2 @ 70/53 or 53/35 or 40/25)
20 sit-up (weighted @ 25# plate or less)
Accessory:
Superset x3 (:90 rest between supersets) -
:45-:60/side Copenhagen plank
10-12/side deficit clamshell
Friday, August 14
Warm-up: 15:00 AMRAP - 12 banded snow angel + 10 bench press (light) + 8 alt box step-up + 10/side 1-arm ring row + 8 Cuban press (5# plates or less)
WOD:
In 35:00, complete 10 rounds @ steady pace -
10-9-8-7-6-5-4-3-2-1
Bench press (start @ 40-50% 1RM and build by 5% every 1-2 rounds as able)
After rounds 1,3,5,7,9 -
12 alt goblet box step-up (53/35 or 40/25 or 30/15 @ 24/20 in or lower)
After rounds 2,4,6,8,10 -
10 ring row or inverted barbell row, as horizontal as possible (feet elevated if able)
https://youtube.com/shorts/eWUJk3PSPRo?si=T2tNFP5fE8RHcvJU
Accessory:
3x10-12/side DB external rotation @ light/moderate weight
https://youtu.be/mbdDt0c9bZY?si=jz-4D_qHAAlKqgXX
Saturday, August 15
Warm-up: 8-6-4 back squat (light) + alt shoulder tap from handstand or pike + banded good morning + alt groiner + inch worm w/ push-up + figure-4 w/ rotation/side
Strength:
Every 2:00 x8 (16:00) -
5-5-5-5-3-3-3-3
Back squat (start @ 40-50% 1RM and build by 5% every 1-2 rounds as able)
WOD:
3 rounds for time (:60 rest between rounds) -
400 meter row or ski
30 KB swing (70/53 or 53/35 or 40/25)
20/15 calorie bike
30-ft handstand walk or :30 handstand walk progression of choice
400 meter run
Accessory:
Mobility as needed
Monday, August 3 - Saturday, August 8
Monday, August 3
Warm-up: 2 rounds - 5 deadlift + 5 hang clean + 5 thruster (light) + 15 pvc pass through + 5 inch worm w/ push-up + 5/side thoracic reach from runners lunge + 5/side scorpion stretch + 15 banded snow angel
Strength:
Every :90 x3 (9:00) -
12 DB lat pullover @ 50/35 or 40/25 or 30/15
16 alt DB plank pull through, feet elevated if able @ 50/35 or 40/25 or 30/15
WOD:
10 rounds for time (scale to 8) -
8 deadlift
6 hang power clean
4 thruster
200 meter run or row
*Suggested barbell weight = 105/75 or 85/55 or 65/45 (weight should be light enough to do reps unbroken)
Accessory:
3x8-10/side KB row from GHD Sorenson hold (53/35 or 40/25 or 30/15)
https://youtube.com/shorts/ZSXDewQaVPg?si=XmgmGcJpj5VwrrpF
Tuesday, August 4
Warm-up: 2 rounds - 8 upward to downward dog + :30 alt calf stretch + 10/side figure-4 stretch w/ rotation + :30 easy jump rope + 12 thoracic opener on wall ball
WOD:
In 30:00, complete the following for total sit-ups -
5:00 AMRAP / 5:00 rest (0:00-10:00) -
100 double under or 200 singles + max sit-ups in remaining time
—————
4:00 AMRAP / 4:00 rest (10:00-18:00) -
80 double under or 160 singles + sit-ups in remaining time
—————
3:00 AMRAP / 3:00 rest (18:00-24:00) -
60 double under or 120 singles + max sit-ups in remaining time
—————
2:00 AMRAP / 2:00 rest (24:00-28:00) -
40 double under or 80 singles + max sit-ups in remaining time
—————
1:00 AMRAP / 1:00 rest (28:00-30:00) -
20 double under or 40 singles + max sit-ups in remaining time
Accessory:
Mobility as needed
Wednesday, August 5
Warm-up: 8-6-4 walking lunge (no weight) + bench press (light) + banded pull-apart + alt thoracic reach from low squat + push-up to pike + alt Cossack squat
WOD:
25:00 AMRAP -
25/20 calorie row, bike, or ski
20 DB overhead walking lunge, 10/arm (50/35 or 40/25 or 30/15)
15 bench press (135/95 or 95/65 or 65/45)
10 burpee over DB
Accessory:
3x10-15 barbell hip thrust, :01 pause @ top (135/95 or less)
Thursday, August 6
Warm-up: 2 rounds - 8 barbell bent-over row (light) + 10 alt box step-up + :30/side couch stretch + 10/side banded open book stretch + 8 alt groiner + :30 cat cow
Strength:
In 15:00, superset the following x3 (:90 rest between supersets) -
10 barbell bent-over row (start @ moderate weight and build as able)
15/side banded lat pulldown
200-ft dual KB front rack carry (2 @ 70/53 or 53/35 or 40/25)
WOD:
For time -
30-20-10
Box jump over (24/20 in or lower)
DB renegade row, alternating (2 @ 50/35 or 40/25 or 30/15)
Accessory:
3x10-15/side cable oblique rotation @ moderate weight
https://youtu.be/u2MfrzcJFY0?si=b3bN6MC8NON3OLnM
Friday, August 7
Warm-up: 2 rounds - 10 hanging scap pull + 10 kip swing + 10 slow tempo ring row + :30 chest opening stretch on rings + 10 alt shoulder tap from HS, pike, or plank + 10 banded good morning + 10 alt quad stretch
Strength:
Every :90 x4 (12:00) -
:30-:45 handstand work (e.g., HSPU, HS walk, alt shoulder tap from pike)
10 DB hammer curl + :30 DB gun hold (2 @ light to moderate weight)
WOD:
Every 6:00 x3 (18:00) -
200 meter run
20 pull-up
200 meter run
20 KB swing (70/53 or 53/35 or 40/25)
Accessory:
1:00/side banded lat stretch
1:00/side banded hamstring stretch
1:00/side figure-4 stretch on rig
Saturday, August 8
Warm-up: 15:00 AMRAP - 8 alt pistol squat to bench + 10 supine toes-to-rig + 12 pvc pass through + 10/side thread the needle w/ thoracic rotation + 8 alt hamstring scoop
Strength:
Complete 4 rounds @ steady pace (2:00 rest between rounds) -
8-10 strict toes-to-bar or knees-to-elbow or 16-20 v-up
12-16 alt pistol squat
:45-:60 weighted plank @ moderate weight
200-ft double DB OH carry (2 @ 50/35 or 40/25 or 30/15)
*Scale OH carry to mixed grip carry (1 overhead + 1 suitcase or front rack)
https://youtu.be/Ip_UkwWqwYY?si=3mH2MS5UzLKIes5R
https://youtu.be/oCy17oTqeCQ?si=kDaPmywimBL5otrQ
Accessory:
3x10 reverse hyper @ light/moderate weight
Monday, July 27 - Saturday, August 1
Monday, July 27
Warm-up: 2 rounds - 10 pvc pass through + 5 clusters (light) + 10 slow tempo ring row + 5 inch worm w/ push-up + 10/side thoracic rotation from runners lunge
Strength:
Every :90 x8 (12:00) -
5-4-3-2-1-1-1-1
Barbell cluster (start light and build every 1-2 rounds as able)
https://youtu.be/XmoilY-pc-k?si=peGwW-gu06c6AN9l
WOD:
In 12:00, complete the following @ steady pace -
5:00 AMRAP -
Row, bike, or ski calories
4:00 AMRAP -
Sit-ups (weighted or GHD if able)
3:00 AMRAP -
Bar muscle-up, chest-to-bar pull-up, or chin-over-bar pull-up
Accessory:
3x10-12 hamstring curl (85/55 or less)
Tuesday, July 28
Warm-up: 2 rounds - 12 banded good morning + 10/side 1-arm DB bent-over row (light) + 8 deadlift (light) + 10 alt Cossack squat + 12 alt calf stretch + :30/side couch stretch
Strength:
In 16:00, superset x4 (:90 rest between supersets) -
10/side 1-arm DB bent-over row (70/50 or 50/35 or 40/25)
5 deadlift, warming up to WOD weight
WOD:
For time -
18-15-12
Deadlift @ BW, ¾ BW, or ½ BW
400 meter run after each round
Accessory:
3x10-12 barbell hip thrust, :01 pause @ top (155/105 or 125/85 or 95/65)
Wednesday, July 29
Warm-up: 8-6-4 bench press (light) + banded snow angel + Cuban press (light) + thoracic extensions w/ plate on wall ball + upward to downward dog + :30 jump rope
Strength:
Every 2:00 x10 (20:00) -
10-9-8-7-6-5-4-3-2-1
Bench press (start @ 50% 1RM and build every 1-2 rounds as able)
WOD:
5 rounds for time -
15 hand release push-up
30 double under or 60 singles
Accessory:
21 bicep curl series (the 7’s) @ 55/45 or less
Thursday, July 30
Warm-up: 2 rounds - 12 banded pull-apart + 10 supine toes-to-rig + 8 alt reverse Samson + 10 alt renegade row (light) + 12 alt reach from low squat + :30 cat cow
WOD:
32:00 EMOM -
12 alt DB suitcase lunge (2 @ 50/35 or 40/25 or 30/15)
15/12 calorie bike (scale to 12/9)
Max unbroken toes-to-bar, knees-to-elbow, or v-ups
Rest
12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
15 KB swing (70/53 or 53/35 or 40/25)
Max calorie row
Rest
Accessory:
3x 10 GHD hip extension + :30 GHD Sorenson hold
Friday, July 31
Warm-up: 8-6-4-2 back squat (start light and build toward Strength weight) + alt box step-up + alt DB snatch (light) + scorpion stretch/side + alt hamstring scoop
Strength:
Every 2:00 x6 (12:00) -
5 ¼ back squat @ BW or ¾ BW or ½ BW
https://youtu.be/ukhJDU44pyQ?si=7ZMO2KVFnHdSG8IJ
Partner WOD:
4 rounds for time (you go, I go) -
8 wall walk
16 alt goblet box step-up (50/35 or 40/25 or 30/15 @ 24/20 in or lower)
32 alt DB snatch (50/35 or 40/25 or 30/15)
Accessory:
Tabata star plank or side plank (4 rounds/side)
Saturday, August 1
Warm-up: 15:00 - 1/side Turkish getup (light) + 5 DB hang power clean (light) + 10 hanging scap pull + 15 banded snow angel + 20 alt shoulder tap from plank
Strength:
Every 2:00 x4 (16:00) -
30-50 foot handstand walk or :30-:60 handstand work of choice
2 Turkish getup/side (53/35 or 40/25 or 30/15)
WOD:
12:00 AMRAP -
3 bar muscle-up or 6 pull-up
6 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
9 burpees over DBs
Accessory:
Mobility as needed