Monday, August 10
Warm up: 2 rounds - :30 kipping practice + 5 burpees + :20 handstand hold or plank + :30 frog stretch + :30 hamstring stretch
Strength:
Every :30 for 8 rounds:
3-5 Handstand Push ups or HSPU progressions (pike push ups or traditional push ups)
*Drop reps or work every :60 if needed
2:00 rest
Then, every :30 for 8 rounds:
3-5 Kipping Pull-ups, ring rows, or supine barbell rows, or 1-3 muscle ups
*Drop reps or work every :60 if needed
WOD:
3 rounds for time:
400 meter run
30 Kettlebell swings (35/55)
20 wall balls (14/20)
Accessory (optional):
Accumulate 2:00 plank (weighted if possible)
Accumulate 2:00 hollow hold
Tuesday, August 11
Warm up: :30 wrist stretch + 2 rounds - 5 inch worms w/push up + :30 T-spine stretch + :30 Spiderman stretch/side + :30 jump jacks
Strength:
Every :90 for 4 rounds:
1st: 2 clean pulls + 3 power cleans (75% 1RM) or 10 DB or KB Deadlifts
2nd: :45 double under practice or single under form work - focus on slow, steady jump, moving at wrists, not elbows or shoulders
WOD:
12:00 AMRAP:
10/12 calorie row
5 Push press (no heavier than 95/135) or DB press
10/12 calorie row
5 Hang power cleans (no heavier than 95/135) or double DB power cleans
Accessory (optional):
200 meter uneven Farmer’s carry (100 m/side)
Wednesday, August 12
Warm up: 10 alternating Samson stretch + 2 rounds - 10 plate ground to overhead + 20 Russian twists with plate + squat hold with 5 plate presses from chest + 10 pass throughs
Strength:
For 12:00, superset the following, working at a steady pace:
1 Snatch complex (1 power snatch + 1 squat snatch + 1 overhead squat - work toward moderate weight or stay light and work on form) OR 10 alternating lunges with plate overhead, working on lock out
+
:30 plank on barbell or barbell ab roll-outs or traditional plank
WOD:
For time, 27-21-15-9:
Overhead squats (65/95) or 1-arm DB overhead squats
Toes to bar or knees to elbow
Box jumps or step ups
Accessory (optional):
Accumulate 50 banded rows
Thursday, August 13
Warm up: 2 rounds - 10 banded good mornings + :20 kipping + 10 plank ups + 10 alternating lunges
Strength:
Every :90 for 4 rounds
1st: :45 handstand skill of choice (e.g., HS walking, wall walk, HS hold, plank on med ball, pike to plank with feet on box, etc….)
2nd: 6 split stance squats/side (back rack barbell, or use DB’s), increase weight each time if possible
WOD:
5 rounds for time:
9 Deadlifts (175/255) or KB deadlifts
12 Pull-ups or ring rows
15 DB Thrusters (20/35)
Accessory (optional):
Accumulate 50 weighted glute bridges
Friday, August 14
Warm up: 2 rounds - 5 burpees + 100 m run + 20 alternating step ups + :30 pigeon stretch/side + 6 inch worms- no knee bend!
Strength:
In 12:00, complete 3-5 rounds of the following:
6 Bent over rows/side
8 ring dips, dips off GHD or 16 dips off box
10 bench press @ 65% 1 RM
WOD (20:00 cap):
40-30-20-10
Double unders (80-60-40-20 single unders)
Alternating DB Snatch (35/50)
Sit ups
*10 calorie bike sprint after each round
Accessory (optional):
Accumulate 50-75 banded tricep pulls