Monday, July 26
Warm-up: 3 rounds - 10 push-up to pike + 5 clean and press + 10 banded good mornings + 5 deadlifts (slowly building for strength)
Strength:
In 15:00, work to complete the following sequence, building in weight if possible (start around 60% 1RM) -
Deadlift
9-7-5-3-1-1-1
WOD:
For time -
20 box jumps (30/24)
20 deadlifts (135/95)
2:00 rest
20 burpee box jump overs (24/20)
20 hang power cleans (135/95)
2:00 rest
200 double unders
20 shoulder to overhead (135/95)
*Scale weight as needed; scale 200 double unders to 300 singles; scale box jumps and box jump-overs to step-ups and step-overs
Tuesday, July 27
Warm-up: :60 easy bike + 10-8-6-4-2 - Reverse Samson’s + med ball cleans + groiners + back squats (starting w/empty bar, working to 70% 1RM)
Strength:
In 10:00, complete following -
Back squats - 3x8--10 @ 65-70% 1RM (rest at least :90 between sets)
WOD:
For time -
10-20-30-40-50
Wall balls
*200 meter run after each set
Accessory:
3:00 plank, unbroken if possible
Wednesday, July 28
Warm-up: 5-4-3-2-1 Clean pull + clean high pull + muscle clean + kip swings + scorpion stretch
Strength:
9:00 EMOM -
Mins 0:00-3:00 - 3 power cleans @ 65% 1RM
Mins 3:00-6:00 - 2 power cleans @ 75% 1RM
Mins 6:00-9:00 - 1 power clean @ 85% 1RM
WOD:
E2MOM for 14:00
20 Russian KB swings (70/53 or 53/35)
12 alt DB snatch (50/35 or 30/20)
8 pull-ups
Accessory (optional):
Accumulate 50-75 TRX knees-to-elbow or mountain climbers
Thursday, July 29
Warm-up: 10:00 AMRAP@steady pace - 10 pass throughs + 5 push-ups + 10 sit-ups + 5 burpee broad jumps + :30 easy bike
WOD:
For time -
4,000 meter row or ski
*Every 400 meters alternate between 20 burpees & 20 toes-to-bar
**Scale toes to bar to knees-to-elbow or v-ups
Friday, July 30
Warm-up: In 10:00, build to 75% 1RM bench press; in between warm-up lifts, get 10 banded pull-aparts + 10 air squats
Strength:
Every :90 for 5 rounds -
1st: 3-5 bench press @ 75% 1RM
2nd: :45 gymnastics work of choice
WOD:
Every :60 for 20:00, with a partner -
8 cal bike
Max front squats (95/65)
*P1 completes :60 of work while P2 rests; partners switch at the top of every minute
Saturday, July 31
Warm-up: 10-8-6-4-2 - snatch balances (start w/pvc, then switch to empty barbell) + pass throughs + push-up to pike; :15 handstand hold between sets
Strength:
Every :30 for 12 sets - 1 hang snatch @ 65% 1RM
Rest 1:00
Every :30 for 12 sets - 1 hang snatch @ 70%
WOD:
“JT”
21-15-9
Handstand push-ups
Ring dips
Push-ups
Accessory (optional):
Every :90 for 4 rounds - 10 v-ups + :10 hollow hold + 10 hollow rocks + :10 hollow hold