Monday, July 14 - Saturday, July 19
Monday, July 14
Warm-up: 15:00 AMRAP - 8 DB incline bench press (2 @ light weight) + 10 alt box step-up + 8 kip swing + 10 pvc pass through + 8 back squat (light) + 10 alt groiner
Strength:
Every :90 x5 (15:00) -
8-10 DB incline bench press (start @ moderate weight and build if possible)
16-20 alt gorilla row (2 @ 53/35 or 40/25 or 30/15)
WOD:
18:00 EMOM for total reps -
Max bar muscle-up or pull-up
:60 easy bike or ski
Max back squat (155/105 or 125/85 or 85/55)
:60 easy bike or ski
Max box jump over or step over (24/20 in or lower)
:60 easy bike or ski
Accessory:
Accumulate 50-100/side banded trunk rotation
https://youtu.be/JUnqLosLGcs?si=eWZ318O7iSu8aNtQ
Tuesday, July 15
Warm-up: 15:00 AMRAP - 5 power clean (start light and build to 60% 1RM) + 10 push-up to pike + 5/side DB suitcase split stance squat (2 @ light weight) + 10 alt Cossack squat
WOD:
In 30:00, work to complete 3-4 rounds @ steady pace (2:00 rest between rounds) -
9-6-3
Power clean @ 60, 70, 80% 1RM respectively (each round, drop back down to 60% 1RM)
DB suitcase split stance squat/side (2 @ 50/35 or 40/25 or 30/15)
Push-up, with deficit if possible
https://youtu.be/V7uYkkNVVc0?feature=shared
https://youtu.be/Wcmg-3iHwjQ?si=Y99kteWt4SkBDi9z
*1 round = 9-6-3 of each movement
Accessory:
Superset the following for 2-3 rounds (:60 rest between supersets) -
8-10 GHD hip extension + :20-:30 Sorenson hold
Monday, July 7 - Saturday, July 12
Monday, July 7
Warm-up: 8-6-4 strict press (start w/ empty barbell and slowly build) + banded bent-over row + pvc pass through + push-up to pike + scorpion stretch/side
Strength:
12:00 EMOM -
3-5 push jerk, building to WOD weight
16-24 banded rear delt fly
Rest
WOD:
Every :90 x10 (15:00) -
12/9 cal bike (Scale to 9/6)
1 push jerk @ 75% 1RM or moderately heavy weight (7/10 RPE)
Accessory:
Tabata banded row from plank (4 rounds/side)
https://youtube.com/shorts/Tlq5Tazvbcs?si=ryJcnPHJGYCa1TZU
Tuesday, July 8
Warm-up: 5-4-3-2-1 front squat (start w/ empty barbell and build to 75% 1RM) + thoracic rotation from runners lunge/side + 1-arm ring row/side + kip swing + cat cow
Strength:
In 15:00, superset the following x3 (2:00 rest between supersets) -
5 front squat @ 75-80% 1RM
15+ front squat @ 50% 1RM
WOD:
For time -
400 meter run
30 pull-ups
200 meter run
Accessory:
Superset the following for 2-3 rounds (2:00 rest between supersets) -
Dual DB bicep curls
6-10 @ challenging weight
8-12 @ moderate weight
10-15 @ light weight
Wednesday, July 9
Warm-up: 2 rounds - 10 supine toes-to-rig + 8 DB bench press + 6 DB deadlift + 4 DB power clean (2 @ light weight) + 2/side 1-arm DB OH walking lunge (light)
WOD:
In 30:00, complete the following @ steady pace (rest as needed) -
21-15-9
DB bench press (2 @ 50/35 or 40/25 or 30/15)
DB deadlift (2 @ 50/35 or 40/25 or 30/15)
*Max L-sit after after each round on parallettes, boxes, or benches
18-12-6
Alternating DB snatch @ 50/35 or 40/25 or 30/15
1-arm DB overhead walking lunge @ 50/35 or 40/25 or 30/15 (9-6-3/side)
*30-ft handstand walk or :30 handstand work after each round
15-9-3
DB power clean (2 @ 50/35 or 40/25 or 30/15)
Strict knees-to-elbow on bar or rings
*:30-:60 weighted plank after each round
https://youtu.be/_DUlB4YpZRw?si=mZ-CWnDVOPuPTigd
https://youtu.be/SxLuhaSaPM4?si=XVr6oX2XnpwVeWBa
*Rx+ weight for all movements = 70/50
Accessory:
3x10 hamstring curls @ moderate weight
Thursday, July 10
Warm-up: 2:00 easy row (1x) directly into 8-6-4-2 back squat (start light and build) + alt groiner + banded open book stretch/side + upward to downward dog flow
Strength:
Every :90 x8 (12:00) -
3-5 back squat @ BW, ¾ BW or ½ BW
WOD:
In 20:00, complete 4 rounds, each for time (3:00 rest between rounds) -
500 meter row (scale to 250)
Accessory:
3x10-12 barbell hip thrust, :01 pause @ top (no heavier than 155/105)
Monday, June 30 - Saturday, July 5
Monday, June 30
Warm-up: 200 meter easy jog directly into 2 rounds - 8/side 1-arm ring row + 10 banded good morning + 8 kip swing + 10 banded lat pulldown + 8/side thoracic rotation from runners lunge
WOD:
“Helen”
3 rounds for time -
400 meter run
21 KB swing (53/35 or 40/25 or 30/15)
12 pull-up
https://wodwell.com/wod/helen/?ref=listmodal
Accessory:
50-40-30-20-10
Hollow rocks, weighted if possible
Alt shoulder tap from plank, weighted if possible
Tuesday, July 1
Warm-up: 15:00 AMRAP - 10 alt box step-up + 8 weighted bootstrapper from box + 6 barbell deadlift (light) + 8 push-up to pike + 10 alt Cossack squat
Strength:
Every :90 x4 (12:00) -
3-5 deadlift, getting warm for WOD
6-10 dips from rings, straight bar, dip handles, or bench (scale to 8-10 cable tricep push down @ moderate weight)
WOD;
10:00 AMRAP -
10 box jump (30/24 in or lower)
10 deadlift (225/155 or 155/105 or 105/75)
Accessory:
3x10 hamstring curls @ moderate weight (:60 rest between sets)
Wednesday, July 2
Warm-up: 8-6-4 front squat (start w/ empty barbell) + supine toes-to-rig + alt reverse Samson + alt quad stretch + upward to downward dog flow + scorpion stretch/side
Strength:
Every :90 x8 (12:00) -
2 front squat (start around 50% 1RM and build 5% each round if possible)
*If lifting lighter, get 4-6 reps/round
WOD:
20:00 AMRAP @ steady pace (zone 2) -
50 alt reverse lunge (no weight)
40 sit-up
30 calorie row or ski
20 toes-to-bar, knees-to-elbow, or v-ups
10 calorie bike
Accessory:
3x10-12/side single leg hip thrust, weighted if possible (@ moderate weight)
https://youtu.be/KW7yo5x7-HI?si=-qsMygI2gFZhGq1Z
Thursday, July 3
Warm-up: 15:00 AMRAP - 4 inch worm w/ push-up + 6 bench press (start light and build to 60% 1RM) + 8 alt pistol squat to bench + 6 renegade row (2 @ light weight)
Strength:
Every 2:00 x6 (12:00) -
3 bench press (start @ 60% 1RM and build by 5% each round if possible)
6 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
WOD;
20:00 EMOM -
10 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
12 alt pistol squat
14 DB plank pull through, feet elevated if possible (moderate weight)
16 hand release push-up
Rest
Accessory:
Tabata seated hammer curls (2 @ light/moderate weight)
https://youtu.be/kUZSOY0ev_s?si=pXdt_w-PIdYdulaL
Friday, July 4
🎆🎇🎆🎇🎆
Warm-up: 2 rounds - 10 alt thoracic reach from low squat + 5 wall ball thruster + 10 alt hamstring scoop + 5/side thread the needle w/ thoracic rotation + 10 alt groiner
Partner WOD;
For time (you go, I go) -
Buy-in: 1,776 meter row or ski
100 wall balls (20/14 or 14/10 or 10/6)
400 meter run (together)
80 wall balls
400 meter run
60 wall balls
400 meter run
40 wall balls
400 meter run
20 wall balls
Cash-out: 1,776 meter row or ski
*Partners complete each run together, but split row/ski meters and wall balls evenly
Saturday, July 5
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch + kip swing + :30 jump rope + :30 alt shoulder tap from HS, pike, or plank + :30 banded pull-apart
Strength:
Every :90 x8 (12:00) -
2 hang power snatch (start light and build every 2 rounds if possible)
WOD:
Every 2:00 x8 (16:00) -
40 double under or 80 singles
4 bar muscle-up or 6-8 pull-up
Accessory:
3x max distance handstand walk or :30 alt shoulder tap from handstand or pike
Monday, June 23 - Saturday, June 28
Monday, June 23
Warm-up: 15:00 AMRAP - 5 front squat (start w/ empty barbell and build to 55% 1RM) + 10 alt hamstring scoop + 5/side lateral box step-up/side + 10 alt reverse Samson
WOD:
In 30:00, superset the following x5 (:90 rest between supersets) -
10-8-6-4-2
Front squat @ 55, 60, 65, 70, 75% 1RM respectively
1-arm DB/KB straight leg sit-up/side @ moderate weight
Lateral front rack KB box step-up/side @ moderate weight / moderate height
Accessory:
Accumulate 2:00 Superman hold
https://youtu.be/tYMHYWVvFjs?si=vIYKupygRHLSTbmJ
Tuesday, June 24
Warm-up: 5-4-3-2 strict press (empty barbell) + DB deadlift + DB hang power clean (2 @ light weight) + thread the needle w/ thoracic rotation/side + scorpion stretch/side + reverse lunge w/ knee drive/side
Strength:
In 15:00, complete the following -
5:00 EMOM (0:00-5:00) - 3 strict press
5:00 EMOM (5:00-10:00) - 2 push press
5:00 EMOM (10:00-15:00) - 1 jerk (push or split)
*Start light and slowly build each set, or every couple of sets, as able
WOD:
10:00 EMOM -
5 DB deadlift
4 DB alt reverse suitcase lunge
3 DB hang power clean
2 DB push press
*Suggested DB weight for all movements = 2 @ 50/35 or 40/25 or 30/15
Accessory:
Tabata alternating DB bicep curl @ light to moderate weight
Wednesday, June 25
Warm-up: 8-6-4 bench press (start light and build to 50% 1RM) + banded pull-apart + pvc pass through + 1-arm ring row/side + alt pistol squat to bench + supine toes-to-rig
Strength:
Every :90 x8 (12:00) -
3 bench press @ 50, 55, 60, 65, 70, 75, 80, 85% 1RM respectively
WOD:
18:00 EMOM for total reps -
Max pull-up or ring row
Moderate pace row, bike, or ski
Max toes-to-bar, knees-to-elbow, or v-ups
Moderate pace row, bike, or ski
Max alt pistol squat
Moderate pace row, bike, or ski
*Score is sum of pull-up + toes-to-bar + pistol squat reps; mins 2, 4, 6 = recovery
Accessory:
Accumulate 3:00 weighted plank @ moderate weight
Thursday, June 26
Warm-up: 15:00 AMRAP - 4 inch worm w/ push-up + 6 back squat (start light and build to 80% 1RM) + 8 alt box step-up + 10 upward to downward dog flow
Strength:
In 12:00, superset the following x3 (2:00 rest between supersets) -
4 back squat @ 80% 1RM
Max back squat @ 50% 1RM
WOD:
For time -
30 box jump over or step-over (24/20 in)
60 sit-up
30 box jump over or step-over (24/20 in)
Accessory:
Superset x3 (:60 rest between supersets) -
8/side single leg RDL @ moderate weight
8/side single leg glute bridge w/ foot elevated @ moderate weight
Friday, June 27
Warm-up: 2 rounds - 1 Turkish getup/side (light) + 4/side DB snatch (light) + 8 bootstrapper + 10 banded snow angel + 12 alt groiner + :30 easy jump rope
Strength:
In 15:00, superset the following x3 (2:00 rest between supersets) -
2/side Turkish getup @ light to moderate weight
10-15 banded row from side plank, :01 pause in back position
WOD:
For time -
100-80-60-40-20
Double under (or 200-160-120-80-40 singles)
10-8-6-4-2
Alt DB snatch (70/50 or 50/35 or 40/25)
Accessory:
Accumulate 50-100 banded skull crusher
https://youtu.be/if3qhe8FNW0?feature=shared
Saturday, June 28
Warm-up: 2 rounds - 12 banded lat pulldown + 10 alt shoulder tap from HS or plank + 8 kip swing + 6 push-up to pike + 8 med ball thoracic extension w/ plate https://youtube.com/shorts/6_-aSO2k7uY?si=UxN23YvlrtBaiZcR
Strength:
9:00 EMOM -
30-ft handstand walk or :30-:60 handstand or core work
:30-:45 hollow rocks
Rest
WOD:
25:00 AMRAP @ steady pace -
200 meter run
10 burpees, up downs, or hand release push-up
5 bar muscle-up or 10 pull-up
Accessory:
3x10-15/side deficit clamshell
Monday, June 16 - Saturday, June 21
Monday, June 16
Warm-up: 2:00 easy row, bike, or ski directly into 8-6-4 snatch pull + snatch high pull + muscle snatch + pvc pass through + upward to downward dog flow + cat cow
Strength:
In 15:00, complete the following -
5:00 EMOM -
3 power snatch
-Directly into-
5:00 EMOM -
2 power snatch
-Directly into-
5:00 EMOM -
1 power snatch
*Reps should be touch and go; athlete can build each round, or every few rounds, or can stay light to moderate for all reps and work on form.
WOD:
Every :90 x10 (15:00) for total meters -
:30 row, bike, or ski sprint
*Focus on speed and power (e.g., long, strong pulls instead of short, fast strokes)
https://youtube.com/shorts/iBuUIBeN08k?si=uf0M0rbOrMWQB4Pq
Accessory:
3x10/side banded open book stretch
https://youtube.com/shorts/_2iQhZaUXd0?si=BlJVncBcOggiLaA9
Tuesday, June 17
Warm-up: 15:00 AMRAP - 5 bench press (start w/ empty barbell) + 10 supine toes-to-rig + 12 alt scorpion stretch + 10 alt reverse Samson + 5 push-up to pike
Strength:
Every :90 x8 (12:00) -
3 bench press (start @ 50% 1RM and build 5% each round if possible) :
WOD:
For time -
40 toes-to-bar, knees-to-elbow, or v-ups
40 DB/KB goblet lunge
40 KB swing
40 DB/KB goblet lunge
40 toes-to-bar, knees-to-elbow, or v-ups
*Suggested DB/KB weight = no heavier than 53/35
Accessory:
Accumulate 60-100 banded tricep pulls
https://youtu.be/HXia-KuaBu4?si=gKiCozkPGApKkPcv
Wednesday, June 18
Warm-up: 8-6-4 deadlift + hang power clean + front squat (empty barbell) + alt Cossack squat + thoracic rotation/side from runners lunge + :30 easy jump rope
Strength:
In 14:00, complete the following x5 (:90 rest between rounds) -
5-4-3-2-1
Deadlift + hang power clean + front squat (start light and build to challenging complex if able)
*For example, athlete completes 15 unbroken reps in round 1 and 12 in round 2
WOD:
10 rounds for time -
10 wall ball (20/14 or 14/10)
30 double under or 60 singles
Accessory:
Tabata hollow rocks (banded if possible)
https://youtu.be/tWNv7pCaVA4?si=AC-0YeHQV9gx_RQb
Thursday, June 19
Warm-up: 2 rounds - 12 alt box step-up + 10 ring row, slow tempo + 12 banded pull-apart + 10/side thread the needle w/ thoracic extension + 12 alt hamstring scoop
WOD:
32:00 EMOM -
12 box jump (24/20 in or lower)
200 meter run (scale to 100)
Max bar muscle-up or pull-up
Rest
12 burpees or up downs
20 sit-ups
Max row, bike, or ski meters
Rest
Accessory:
3x10 reverse hyper @ light to moderate weight (:60 rest between sets)
https://youtube.com/shorts/5Z2iTnhb5qM?si=YsVQ9JA1NTKY5hUG
Friday, June 20
Warm-up: 15:00 AMRAP - 5 back squat (light) + 10 alt thoracic reach from low squat + :30 alt shoulder tap from HS or plank + 10 alt groiner + 5/side KB hip opener stretch
https://youtube.com/shorts/BGh5pktXpiM?si=hJm4dY3OiP9sR39B
WOD:
In 35:00, complete the following @ steady pace -
10-9-8-7-6-5-4-3-2-1
Back squat (start light and slowly build to challenging single if possible)
After each round, alternate between -
Round 1: Max distance unbroken handstand walk (1x) or :30-:60 handstand work
Round 2: 10-15 leg raises from front support on rings, dip handles, or boxes (scale to tuck-up from front support)
https://youtu.be/RJJnOpZBLBs?si=lClz_kx4CXaPYqiR
https://youtube.com/shorts/KwlhQKJL0Pg?si=1sJ61PZiMs2OJECU
https://youtu.be/Y_FRQ4n_mCc?si=YItM-qW5VPEOupYy
Accessory:
3x8-10/side single leg hip thrust @ challenging weight (:60 rest between rounds)
Saturday, June 21
Warm-up: 15:00 AMRAP - :30 work on gymnastics skill of choice + 5 inch worm w/ push-up + 10 banded snow angel + :30 high knees + 10 dynamic tabletop stretch
https://youtu.be/sTvekaq6vOU?si=jTuzNF_0ioKn0qDN
https://youtube.com/shorts/G8cesICBo-U?si=Hi-FOTFLQIA7PU9x
Strength:
9:00 EMOM -
:30-:60 work on gymnastics skill of choice
12-16 alt DB plank pull through (feet elevated if possible) @ moderate weight
Rest
WOD:
In 25:00, complete the following @ steady pace (zone 2) -
50-40-30-20-10
Push-up
1,000-800-600-400-200
Row, ski or run meters
Accessory:
3x21 bicep curl series (55/45 or 45/35)