Monday, August 17
Warm up: 20 pass throughs + 2 rounds: :30 squat hold + 10 reverse Samson’s + :30 hamstring stretch + 10 v-ups
Strength:
Every 2:30, complete both exercises for 4 rounds:
5 1 ¼ squats (back rack @ 65% of back squat 1RM, or use DB’s)
6-8 strict toes to bar, hanging leg raises, or hanging knee raises, or slow and controlled reverse crunches on floor
WOD:
Every 4:00 for 6 rounds:
9 Devil press (35/50 Rx, less for health athlete)
18/24 calories
*The goal here is to maintain similar times in each interval.
** If you do not get at least :30 of rest, adjust weight or reps to allow rest
***If sharing DB’s, 1 person will row, bike or ski first and complete devil presses second
Accessory (optional):
2-3 rounds:
6 single leg kb deadlift/side
Tuesday, August 18
Warm up: 2 rounds - :30 Spider-Man stretch/side/side + :30 pigeon stretch/side + :30 banded side steps + 10 kb suitcase deadlifts/side
Strength:
In 15:00, build to a tough set of 3 Deadlifts (around 70% 1RM, or a little heavier than what you plan to do in the EMOM)
*10 v-ups between lifts
WOD:
For time:
15:00 EMOM:
1st: 5-7 Deadlifts (155/225 Rx, 185/275 Rx plus, or lower for health athlete)
2nd: Max wall balls
3rd: Rest
*Score is total number of wall balls
**Can use barbell, DB’s or KB’s for Deadlifts
Accessory (optional):
Accumulate 2:00 alternating reverse lunges (deficit from plate if possible)
Wednesday, August 19
Warm up: 200 meters + 2 rounds - :30 crab bridge + 12 banded pull aparts + 12 banded rows + :30 side plank/side
Strength:
In 15:00, work on the following jerk sequence:
10-9-8-7-6-5-4-3-2-1
Push press, push jerk, or split jerk
*Build in weight for each set if possible. Can use barbell, DB’s or KB’s
**Start with push press, switch to jerks as weight gets heavier and reps get lower
WOD:
For time:
500 meter row, ski, run, or 30 cal bike
25 pull ups or ring rows
400 meter row, ski, run, or 25 cal bike
20 pull ups or ring rows
300 m row, ski, run, or 20 cal bike
15 pull ups or ring rows
200 meter row, ski, run, or 15 cal bike
10 pull ups or ring rows
100 meter row, ski, run, or 10 cal bike
5 pull ups or ring rows
Accessory (optional):
Accumulate 30-50 banded lat pull downs
Thursday, August 20
Warm up: With an empty bar or pvc, complete 3 rounds of the following:
5 clean pulls + 3 clean high pulls + 3 muscle cleans + 3 front squats
Mobility: Hips (coaches choice)
Strength:
In 12:00:
Build to a heavy power clean single (PR anyone?) or stay light/moderate and work on form (if staying light/moderate or using DBs, complete 5-7 power cleans every :60)
WOD:
21-15-9-15-21
Hang power cleans (95/135 Rx, 65/95 Health) or DB power cleans
Front squats
Accessory (optional):
Accumulate a total of 2:00 double DB or KB overhead hold, or plate overhead hold - tight glutes and core, lock out elbows and shoulders
Friday, August 21
Warm up: 2 rounds - :30 pec stretch/side + 10 downward dog push ups + 16 shoulder taps + :30 Superman hold
Strength:
In 15:00, complete 5-7 rounds of the following:
5 Bench Press @70% 1RM (or a little heavier than last week) or 10 DB bench
10 single arm DB or KB overhead lunges (5/side)
WOD:
5 rounds:
In 2:00, complete:
10 hang power snatch (65/95)
30 double unders or 60 singles
Max burpees
*:60 rest between rounds
**Score is total number of burpees
Accessory (optional):
Accumulate 30-50 banded tricep pulls