Monday, July 19
Warm-up: 10:00 AMRAP@steady pace - :45 banded side steps + 10 pass throughs + 10 ring rows + 10 v-ups + 10 banded good mornings
Strength:
In 16:00, work to complete the following sequence -
12-10-8-6-4-2
Strict pull-ups
*Get some deadlift warm-up lifts between sets
WOD:
12:00 EMOM -
1st: 12 toes-to-bar
2nd: 6 deadlifts (225/155)
Accessory (optional):
3x6/side bent over rows
Tuesday, July 20
Warm-up: 10-8-6-4-2 - bootstrappers + groiners + banded pull-aparts + strict press w/empty barbell
Strength:
Every :60 for 10:00 -
1 push or split jerk (build to heavy single, or stay light/moderate for 3 reps every :60)
WOD:
For time -
100 goblet squats
80 alt DB snatches
60 cal row
40 burpees over rower
20 single arm Devils press
*DB weight - 50/35 or 40/20
Wednesday, July 21
Warm-up: 2 rounds - 5 inch worms w/push-up + 10 scorpion stretch (5/side) + 15 banded forward raises + :30 plank + :30 chest opening stretch
Strength:
12:00 EMOM -
1st: 12-15 sit-ups (GHD or traditional)
2nd: 8-10 DB bench press, challenging weight
3rd: Rest
WOD:
5 rounds for time -
50 double unders or 100 singles
15 Russian KB swings (70/53 or 53/35)
Rest 2:00
4:00 max calorie assault bike
*Score is time for 5 rounds, in addition to total bike cals
Accessory (optional):
Accumulate 2:00 weighted glute bridge hold
Thursday, July 22
Warm-up: 10-8-6-4-2 - front rack lunges (building to 65%) + push-up to pike + ring rows + banded pull aparts
Strength:
Every :90 for 5 rounds -
1st: 10-12 front rack lunges @ 65% front squat 1RM
2nd: :45 handstand practice
WOD:
16:00 AMRAP -
200 meter run
12 squat cleans (135/95 or 95/65)
9 chest-to-bar pull-ups
Friday, July 23
Warm-up: In 10:00, complete 2 rounds - 12 step-ups + 10 bootstrappers + 8 pass throughs; spend the remaining time warming up for strength
Strength:
“Max out Friday” - In 15:00, work on a lift or skill of choice.
WOD:
Every 4:00 for 4 rounds -
20/15 calorie row or ski
15 push press (95/65)
15 box jumps (24/20)
Accessory (optional):
3x6-8 strict toes-to-bar
Saturday, July 24
Warm-up: 10:00 AMRAP@steady pace - :30 pigeon stretch + 10 OHS w/pvc + :30 easy bike + 10 reverse Samson’s + :30 plank-ups
Extended Warm-up:
Every :60 for 15:00 -
1st: 3 touch and go power snatches, working toward Isabel weight
2nd: :30 hollow rocks
3rd: :30 Russian twists
WOD:
“Isabel”
For time -
30 snatches (135/95)
*Scale weight as needed; weight should be moderate; several weight options for scaling - 115/75 or 75/55
Accessory (optional):
Accumulate 1:00 star plank/side + 30 weighted side bends/side