Monday 8/24
Warm up: 2 rounds - 20 m DB death march + 10 med ball clean and press + :30 pigeon stretch + 10 pass throughs
Strength:
In 12:00, work to a moderate/heavy complex:
1 power clean + 1 hang power clean + 1 jerk OR stay light/moderate to work on form (if staying light, complete 1 complex every :60-:90)
WOD:
50 calorie buy-in, followed by 2:00 rest
Then, 4 rounds for time:
12 Toes to bar or knees to elbow
24 Wall balls
48 double unders or 96 singles
Accessory (optional):
Accumulate 2:00 Russian twists
Accumulate 2:00 plank with forearms on med ball
Tuesday 8/25
Warm up: shoulder stretch (coaches choice) + 2 rounds - 8 push ups + 20 m Frankensteins + 20 m penguin walk + :20 kipping or bar hang
Strength:
Every :90 for 4 rounds:
1st: :45 work on tough pull exercise (e.g., butterfly kipping or S kip pull ups, strict pull ups, ring or bar muscle ups, horizontal ring rows or barbell rows)
2nd: 8/10 calorie bike - pay attention to RPM’s and try to exceed each round. Start moderate, work to sprint.
WOD:
3 rounds for time:
15 KB swings (use hips, keep heels down)
10 hang power cleans (85/125) or DB hang power cleans
15 box jumps or step ups
10 push jerks (85/125) or DB push jerks
15 bar facing burpees or DB facing burpees
Accessory (optional):
Accumulate 30 barbell or DB glute bridges
Wednesday 8/26
Warm up: 2 rounds - 12 good mornings + :30 handstand hold or plank + 20 meter walking lunges + 20 m high knees
Strength:
In 15:00, build to a tough Deadlift double - a little heavier than you built to last week, or 75% 1RM
WOD:
Every 3:00 for 6 rounds:
3 DB thrusters (35/50)
6 Handstand push ups, pike push ups off box or bench, or hand release push ups
9 Deadlifts (125/185) or DB/KB Deadlifts
Accessory (optional):
Accumulate 30-40 split stance squats/side (bodyweight only)
Thursday, 8/27
Warm up: 2 rounds - 20 m Spider-Man stretch + 20 m bear crawl + 12 banded pull aparts + 5 burpees
Strength:
Every :60 for 12:00:
1st: 5 strict press @ 65% 1RM
2nd: :30 v-ups or single leg v-ups
WOD:
3 rounds for time:
400 meter run
16 alternating 1-arm DB snatch
400 meter run
16 alternating 1-arm hang clean and jerk
Accessory:
Accumulate :60 weighted star plank or side plank/side
Friday 8/28
Warm up: 2 rounds - 10 Russian baby makers + :30 chest opening stretch + :30 alternating quad stretch + 10 banded forward raises + 10 banded rows
Strength:
In 12:00, work to a moderate/heavy back squat or box squat (a little heavier than what you plan to do for the WOD) OR work on 5 goblet squats with a :05 descent every :90-2:00
WOD (20:00 cap):
Alternate between the following, for time:
2-4-6-8-10-12-14-16-18-20
Pull ups or ring rows
10-9-8-7–6-5-4-3-2-1
Front squats (95/135) or goblet squats
Accessory (optional):
200 m Farmers carry