Monday July 27
Warm up ( :20 hang from bar, :20 plank, 20 reverse hyper with or without weight)
X2
Strength: 15 minutes (every deadlift counts even warm up)
Accumulate 6-8000 pounds total deadlifting
( 60 Deadlifts at 100 pounds = 6,000 pounds total )
( 20 deadlifts at 300 pounds = 6,000 pounds total )
Wod: 4 rounds
2 minutes to complete
8/10 calorie ski or bike
As many push ups as possible
Rest 1 minute
Core:
:30 flutter kick into :30 plank
Rest 1 minute
2-3 rounds
Tuesday july 28
Warm up ( 15 banded side steps, 10 wall squats with pvc overhead, 10 stotts press with pvc )
Strength: 15 min clean and push jerk
45/35 15 reps with just the bar
65/95 15 reps at this weight or lower
Then continue to find a heavy set or complete a emom with time remaining at the weight you feel is heavy
Wod: 2 rounds
200 m run
50 wall balls (14/10)
10 pull ups or 20 ring rows
200 m run
Rest 2 minutes between sets
core :
30 russian twists, 30 leg lifts, :30 pigeon stretch, 10 t spine stretches on wall
Wednesday july 29
Warm up ( :30 hang for toes, 10 10 second squats (5 down 5 up), 5 10 second push ups
Strength: Front squat 15 minutes
Accumulate 4,000 pounds total
( 40 squats at 100 pounds)
( 20 squats at 200 pounds)
Wod: 5 rounds
10 thrusters 65/45
5 burpees
30 double unders 60 singles
Core: 20 banded lat pull downs, 20 tricep pull downs, 1 min seated reach for toes
Thursday july 30
Warm up ( 50 air squats, 20 ring rows, 20 m frankenstein, :30 quad stretch per side)
Strength 15 minutes overhead press
30 strict presses with just the bar
Then find heavy set of
2 strict press +1 push press
Wod:
100 weighted step ups holding db
men 24” box ladies 20”
Core : 20 strict knees to elbow, :30 hanging knee tuck hold, 20 pvc pass throughs
Friday july 31
Warm up ( 10 rdl with bb, 1 min reverse plank with shoulders on bench, 10 oh press with bb )
Strength 12 minutes
6 turkish get ups with no weight
20 reverse lunges
500 m row or ski
Wod: run 1 mile for time
Core : use foam roller to roll out