Monday, August 3
Warm up: :30 banded front rack stretch/side + 3 rounds - 12 hollow rocks + 12 plate ground to overhead + 5 inch worms with push up
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Strength:
In 12:00, work to moderate-heavy complex:
3 power cleans + 3 front squats + 3 push press
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WOD:
For Time, 20:00 cap:
800 meter run
25 hang power cleans (65/95)
12 pull ups or ring rows
400 meter run
20 push press
12 pull ups or ring rows
200 meter run
15 front squats
12 pull ups or ring rows
*Weight no heavier than 65/95, scale as needed
** Can use barbell or DB’s
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Accessory (optional):
Accumulate a total of 50 alternating bicep curls
Tuesday, August 4
Warm up: 200 meters + 2 rounds - 15 banded forward raises + 15 banded pull aparts + :30 HS hold or plank + :30 pec stretch
Strength:
Superset the following, working at steady pace for 15:00:
5 Bench press, building to 80% 1RM or DB Bench
5 bent over rows with DB or KB/side
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WOD:
For Time, 21-15-9:
Deadlifts (155/225)
Handstand push ups, pike push ups, or regular push ups for quality (chest to ground or plate/thighs off)
Bike calories
Accessory (optional):
200 meter 1-arm Farmer’s carry, switch arms as needed
Wednesday, August 5
Warm up: 200 meters + 2 rounds - 20 m Spider-Man stretch + 20 m quad stretch + :30 banded side steps + 12 banded good mornings
Strength:
In 20:00, complete the following:
10-9-8-7-6-5-4-3-2-1 Back squats, building in weight if form is perfect
*Work on gymnastics movement of choice between lifts (e.g., handstand walking, wall walks, handstand hold, toes to bar, muscle ups, kipping, etc….)
WOD:
AMReps in 8:00:
2, 4, 6, 8, 10…..
Hang squat clean (no heavier than 95/135) or DB hang squat cleans
Lateral burpees over bar or DB’s
Accessory (optional):
Accumulate a total of 30 banded shoulder internal rotations/side
Accumulate a total of 30 banded shoulder external rotations/side
Thursday, August 6
Warm up: 200 meters + 2 rounds - 10 pass throughs, 10 pass throughs from squat, 12 plank to toe touch, 12 plank ups, shoulder mobility stretch (coaches choice)
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Strength:
For 12:00, superset the following:
5 SOTS Press (start with empty barbell or pvc, slowly add weight if form is perfect) OR 5 behind the neck jerks (standing from rack) OR 10 Overhead squats (if you have shoulder pain with any of these movements, work on traditional push jerk)
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12 weighted side bends/side
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WOD (16:00 cap)
For Time:
20-15-10-5
Calorie Row
Snatch (65/95) or DB snatch
Toes to bar or knees to elbow
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Accessory (optional):
Accumulate 2:00 side plank or star plank or weighted star plank/side
Friday, August 7
Warm up: :45 pigeon stretch/side + 2 rounds with light/moderate KB - 10 single leg deadlift (5/side) + 10 around the worlds (5 in each direction) + 8 single arm swings/arm + :30 squat hold
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Strength:
Every :60 for 12:00:
1st: 10 pistol squats (5/side)
2nd: 5-7 strict pull ups or ring rows (as horizontal as you can get)
3rd: 7 ring dips or dips off GHD (banded if needed) or 14 dips off box
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WOD:
16:00 AMRAP:
40 double unders or 80 singles
30 butterfly sit ups or traditional sit ups
20 alternating front rack lunges (no heavier than 95/135), or DB lunges
10 burpee box jumps or burpee step ups
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Accessory (optional):
2-3 rounds:
15 banded tricep pulls
30 shoulder taps from plank (plate on back to scale up)