Monday, 7/5
Warm-up: :60 banded side steps + 10-8-6-4-2 - v-ups + kip swings + step-ups + bootstrappers + pass throughs
WOD:
“4th of July 1776”
4 rounds for time -
300 meter run
24 toes-to-bar
24 box jumps (24/20)
24 goblet squats (53/35)
24 hand-release push-ups
24 cal bike/row (alternate each round)
24 air squats
*Floater - 1,776 meter ski - complete all meters at once if possible; complete at the beginning, end, or after any round
Tuesday, July 6
Warm-up: 10-8-5-4-2 Ring rows + banded forward raises + banded pull-aparts + inch worms + deadlifts (building toward WOD weight)
Strength:
15:00 EMOM -
1st: :30 tough pull movement (e.g., sled pull, muscle up, horizontal ring rows, pull-ups)
2nd: :30 dual DB push press, challenging weight
3rd: Rest
WOD:
For quality -
27 deadlifts (185/125 or 135/95)
21 deadlifts (225/155)
15 deadlifts (275/185)
9 deadlifts (315/225)
*Rest 1:00 between sets
**If starting at 135/95 weight, build by 10-20 lbs each round going forward, if possible
Accessory (optional):
3x10 hamstring curls
Wednesday, July 7
Warm-up: 5-4-3-2-1 - pass throughs + push-ups + bench press (building toward 75%) + 20 m high knees after each round
Strength:
In 14:00, work to complete the following -
Bench press
20 reps @ 70-75% 1RM
10 reps @ 85-90% 1RM
*Break up reps however you’d like (e.g., 4x5 @ 75%)
*Rest as needed after each set
WOD:
Every 3:00 for 5 rounds -
15/12 cal bike
60 double unders (or 120 singles)
12 hang power cleans (95/65)
*Scale reps as needed to assure some rest each round
Accessory (optional):
Accumulate 20-30 dips (ring or GHD); use band if necessary
Thursday, July 8
Warm-up: 2 rounds - 10 thrusters w/pvc + 10 OHS w/pvc + 10 alt groiners + :30 pigeon stretch/side + :30 banded side steps
Strength:
Every :90 for 10 rounds -
1 squat snatch OR 1 power snatch + 1 OHS
*Build in weight if possible, or stay light to moderate to work on form
WOD:
14:00 AMRAP -
500 m row
Max unbroken thrusters (95/65)
*When you get to the point where you need to break on the thrusters, head back to the rower and repeat.
**Score is total number of thrusters
Friday, July 9
Warm-up: 10:00 AMRAP@steady pace - 8 kip swings + :30 handstand hold or plank + 10 air squats + 10 bootstrappers + :30 easy bike + 20 m burpee broad jumps
Strength:
Every :90 for 5 rounds (15:00) -
1st: :45 gymnastics work on movement of choice (e.g., handstand walks, HSPU, toes-to-bar, double unders, hollow rocks, etc)
2nd: :45 weighted wall sit (focus on hips slightly below knees, knees pressed out)
WOD:
For time -
30-20-10
Russian KB swings (70/53 or 53/35)
Burpees over KB
Cash out: 40 pull-ups
Accessory (optional):
Accumulate 100-150 plank marches
Saturday, July 10
Warm-up: 2 rounds - 10 jumping squats + 20 meter bear crawl + 10 jumping lunges + 20 meter crab walk + 5 snatch balances w/pvc or empty barbell
Strength:
In 16:00, work to complete the following squat sequence (overhead, front, or back squat - athlete’s choice) -
9-7-5-3-1-1-1
WOD:
“Nancy”
5 rounds for time -
400 meter run
15 overhead squats (95/65)
*Scale weight as needed
**Good times for Nancy - beginner 17-20 mins; intermediate 13-16 mins; advanced 10-12 mins; elite < 9 mins
Accessory (optional):
400 meter Farmer’s carry