Monday, August 2
Warm-up: :60 banded side steps + 5-4-3-2-1 - snatch balance + inch-worms + push-up to pike + muscle cleans
Strength:
In 15:00, build to a tough barbell sequence -
1 power clean + 1 hang power clean + 1 jerk
WOD:
For time -
400 meter run
30 power snatches (135/95 or 95/65)
400 meter run
30 power cleans (135/95 or 95/65)
400 meter run
Tuesday, August 3
Warm-up: 3 rounds - 10 v-ups + 10 bootstrappers + 10 groiners + 10 reverse Samson’s + 10 ring rows
Strength:
In 12:00, work to complete the following DB bench sequence, building in weight if possible -
9-7-5-3-3-3
WOD:
5:00 AMRAP -
10 front squats (135/95)
10 pull-ups
2:00 rest
5:00 AMRAP -
10 front squats (155/105)
10 toes-to-bar
2:00 rest
5:00 AMRAP -
10 front squats (185/125)
10 burpees
*Scale weight as needed; the goal is to just go a little heavier each AMRAP
Wednesday, August 4
Warm-up: 10-8-6-4-2 pass throughs + banded forward raises + banded bent-over rows + lunges
Stength:
In 12:00, work to complete the following for quality w/empty barbell (45/35) -
50 bicep curls
50 strict press
50 bent over rows
*Partition however you’d like
WOD:
14:00 EMOM -
1st: 16 1-arm DB hang clean & jerk (50/35 or 30/20)
2nd: 16 1-arm DB OH lunges
Accessory (optional):
Accumulate 2:00 Sorensen hold, weighted if possible
Thursday, August 5
Warm-up: 10:00 AMRAP@steady pace - 200 meter row + 15 banded good mornings + 12 banded pull-aparts + 9 ring rows + 200 meter ski
Strength:
12:00 EMOM -
1st: 3-5 deadlifts, building toward WOD weight
2nd: :30 handstand hold or plank
3rd: :30 hollow rocks for quality
WOD:
For time -
10-9-8-7-6-5-4-3-2-1
Wall walks
Deadlifts (225/155 or 155/105)
Accessory (optional):
3x15-20 barbell glute bridges (95/65)
Friday, August 6
Warm-up: 2 rounds - 20 m burpee broad jump + 15 penguin jumps + 10 alt pistols to bench + 5 cal row
Strength:
Every :90 for 4 rounds -
1st: :45 alt pistol squats
2nd: 10-12 alt renegade rows
WOD:
For time, in teams of 2, you go, I go -
20 rounds -
8 push-ups
24 double unders
Rest 2:00
20 rounds -
10 calorie row
30 double unders
Accessory (optional):
Tabata tuck-ups
Saturday, August 7
Warm-up: 3 rounds - 5 kip swings or 3 hips-to-bar + 10 pass throughs + 5 jumping squats + 10 push-ups + :30 easy bike
Strength:
In 16:00, work to complete the following gymnastics sequence -
10-8-6-4-2
Muscle-ups or chest-to-bar pull-ups
*Get adequate rest between sets
WOD:
For time -
50 alt DB snatch (50/35 or 30/20)
50 handstand push-ups
50 sit-ups
50 goblet squats (70/53 or 53/35 or 30/20)
*Partition however you’d like