Monday, August 23
Warm-up: In 10:00, work to complete 3 rounds - 10 pass throughs + :30 alt quad stretch + 5 muscle cleans + :30 lateral hops + 5 inch worms + :30 glute bridge hold
Strength:
Every :60 for 10:00 -
1st: 1 power clean, building to a heavy single
2nd: :30 jump rope practice for quality
WOD:
240/200 cal bike
*Every 2:00, complete 1 power clean @ 80% 1RM
Accessory (optional):
Accumulate 50-60 barbell glute bridges
Tuesday, August 24
Warm-up: In 10:00, work to complete :30 chest opening stretch + :20 handstand hold or plank + 10-8-6-4-2 back squats, warming up to 65% 1RM + Samson stretch + v-ups
Strength:
Every :90 for 4 rounds -
1st: 5 back squats @ 65% 1RM
2nd: :30 handstand push-ups for quality
WOD:
For time -
5-10-15-10-5
Thrusters (95/65 or 65/45)
Toes-to-bar
100 meter run after each round
Accessory (optional):
Accumulate 40 supine hamstring curls on med ball
Wednesday, August 25
Warm-up: 10:00 AMRAP @ steady pace - 5 bench press building toward 60% 1RM + 10 banded pull-aparts + 5 ring rows + 10 banded forward raises + 5 cal row
Strength:
In 20:00, work to complete the following -
10-8-6-4-2
Bench press (start around 55-60% 1RM, and build towards a heavy set of 2)
Ring dips
WOD:
3 rounds for max reps -
:60 burpees
:60 alt DB snatch (50/35)
:60 pull-ups
:60 rest
Accessory (optional):
Accumulate 50 banded lat pull-downs, or 30 cable pull-downs
Thursday, August 26
Warm-up: In 10:00, warm up to weight for strength; in between warm up lifts, get 5 inch worms w/push-up + 10 groiners
Strength:
Every :60 for 12:00 -
1st: 4 front squats + 2 push jerk (155/105)
2nd: 3-5 wall walks for quality
3rd: Rest
WOD:
For time -
100 double unders
50 sit-ups
80 double unders
40 hand-release push-ups
60 double unders
30 American KB swings (53/35)
40 double unders
20 calorie row or ski
20 double unders
10 pistol squats
Friday, August 27
Warm-up: 2 rounds - 20 m walking lunges + :30 squat hold + 20 m Spider-Man stretch + :30 easy bike + 20 shoulder taps from plank
Strength:
Every :90 for for 5 rounds -
1st: :45 gymnastics work of choice
2nd: :30 goblet lunges for quality
WOD:
For time -
800 meter run
100 wall balls
800 meter row or ski
Accessory (optional):
Accumulate 50 weighted side bends/side, challenging weight
Saturday, August 28
Warm-up: 3 rounds - :30 banded side steps + :30 pigeon stretch/side + 5 kip swings or 3 hips to bar + 10 plank-ups + 10 alt scorpions + 5 deadlifts (start w/empty bar and build)
WOD:
30:00 EMOM -
1st: 2-4 muscle ups or 4-6 strict pull-ups
2nd: 6-8 deadlifts (225/155)
3rd: 10-12 box jumps (24/20)
4th: 15-20 sit-ups
5th: Rest
Accessory (optional):
Accumulate 30-40 face pulls