Monday, July 12
Warm-up: 10-8-6-4-2 - banded good mornings + Samson stretch + plank-ups + deadlifts (building toward WOD weight)
Strength:
12:00 EMOM -
1st: :30 HSPU, pike push-ups, or traditional push-ups for quality
2nd: :30 hollow rocks for quality
WOD:
For time -
2-4-6-8-10-8-6-4-2
Deadlift (155/105 or 125/85)
Hang power cleans (155/105 or 125/85 or 95/65)
Bar-facing burpees
*Scale weight as needed
Tuesday, July 13
Warm-up: 10:00 AMRAP@steady pace - 6 inch worms + 8 bootstrappers + 10 pass through + 12 sit-ups + :30 easy bike
WOD:
Every 5:00 for 5 rounds -
500 meter row
20 wall balls (20/14)
10 toes-to-bar
*Scale reps as needed to assure some rest each round; scale toes-to-bar to knees-to-elbow or v-ups
**Score is your slowest round
Accessory (optional):
5 rounds, unbroken if possible - 10 v-ups + 10 sit-ups
Wednesday, July 14
Warm-up: 5-4-3-2-1 banded pull-aparts + push-ups + bench press (build towards 70%) + ring rows + :30 banded side steps between rounds
Strength:
Every :90 for 5 rounds -
1st: 5-7 bench press @70-75% 1RM, or moderate weight
2nd: :45 double unders for quality
WOD:
For time -
21-15-9
Bike cals
American KB swings (50/35)
Rest 2:00
9-15-21
American KB swings (50/35)
Bike cals
Accessory (optional):
2x:30 dual KB overhead isometric hold
Thursday, July 15
Warm-up: 2 rounds - :30 jumping jacks + 10 step-ups + :30 air squats + 10 tuck ups + :30 shoulder taps from plank + 10 push-ups to pike
Strength:
12:00 EMOM -
1st: 10-12 alt renegade rows (5-6/side)
2nd: 10-12 sumo KB deadlifts, challenging weight
3rd: :40 mountain climbers
4th: Rest
WOD:
AMRAP for total reps -
3:00 single DB squats (50/35 or 30/20)
2:00 single DB step-ups (50/35 or 30/20)
1:00 burpees
Rest 1:00
1:00 burpees
2:00 single DB step-ups (50/35 or 30/20)
3:00 single DB squats (50/35 or 30/20)
Accessory (optional):
Accumulate 2:00 L-sit or L-hang
Friday, July 15
Warm-up: 3 rounds - 5 muscle cleans + 10 alt reverse lunges + 5 muscle snatches + 10 groiners + 5 kip swings
Strength:
In 15:00, work to complete the following sequence, building in weight if possible -
Power clean
9-7-5-3-1-1-1
WOD:
For time -
800 meter run
20 bar muscle-ups or chest to bar pull-ups
20 hang power snatches (115/75 or 85/55)
20 overhead alt lunges (115/75 or 85/55)
800 meter run
*Scale muscle-ups/C2B to challenging ring rows
Accessory (optional):
3x10 hamstring curls
Saturday, July 16
Warm-up: In 10:00, work to build to 80% back squat 1 RM; get a :30 handstand hold or plank + :30 penguin jumps b/t lifts (alternate movements after each warm-up lift)
Strength:
Every :90 for 5 rounds -
1st: :45 handstand work or plank variation of choice (e.g., handstand walks, plank pull throughs, wall walks, etc..)
2nd: 3 back squats @ 80% 1RM or moderately heavy weight
WOD:
For time -
“Annie”
50-40-30-20-10
Double unders
Sit-ups
*Good times for “Annie” - Beginner 10-12 mins; Intermediate 8-10 mins; advanced 7-8 mins; elite < 6 mins
**Scale dubs to singles and double reps (100-80-60-40-20)
Accessory (optional):
400 meter Farmers carry, challenging weight