Monday July 20
Warm up : 10 plank to downward dog, 10 wall squats, :10 chin over bar hold x2
Strength: 6 rounds at a steady pace
8 single arm overhead lunges (per leg) (change arms after every round)
40 m bear hug carry (sandbag or wall ball works)
Wod: 20 minute time cap
5 rounds
40 double unders
10 deadlift (115/85)
5 clean and jerk (115/85)
Core: 2 rounds
5 dragon flags
:30 flutter kick
Tuesday July 21
Warm up: 15 reverse hyper or GHD, 20 m frankenstein, 5 10 second push ups
X3
Strength: deadlift 14 minutes
Find a 2 rep max (quite touch and go rep)
Wod: 14 minute amrap
250 m row or ski
10 push up
20 air squats
40 kb swings
Core: accumulate 90 seconds
L hang or hanging knee tuck
Wednesday July 22
Warm up: 10 snatch grip deadlifts with bb or pvc, 10 pvc pass throughs, 10 overhead squats with barbell or pvc x3
Strength: Hang Snatch high pull minute 1-5 (add weight)
Hang snatch minute 5-15
Find a heavy hang snatch
Wod: 12 minute time cap
7 wall balls
7 calories
14 wall balls
14 calories
21 wall balls
21 calories
28
28
35
35
Done
Core: accumulate a minute of each
plank with feet on swiss ball
Plank with hands on swiss ball
Thursday july 23
Warm up: 10 rdl with barbell or db, 10 kang squats, :20 sorenson
X3
Strength: back squat 15 minutes ( don't eliminate yourself too quick)
Build to a 10 rep max back squat
Wod: 20 minute time cap
5 rounds
20 hang snatch (45/35)
10 pull up or 20 ring row
5 box jumps
Core: 30 strict knees to elbow
Friday July 24
Warm up: 200 m run, :30 pigeon stretch, :30 plank, x2
Strength:12 minutes
build to a heavy power clean + thruster
Wod: 4 rounds for total reps
Choose any machine
10 calories
10 burpees
200 m run
Rest 2 minutes between sets
Core: :20 hollow hold
:20 plank
:20 flutter kick
x2