Monday, July 18
Warm-up: 5-4-3-2-1 clean and press (start w/ empty barbell and build to 50% 1RM power clean) + inch worms + pass throughs + push-up to pike
Strength:
Every :90 for 8 rounds (12:00) -
1 power clean + jerk (push or split)
*Start around 50% 1RM power clean and build to a heavy complex if possible
WOD:
3:00 work / 1:00 rest for 5 rounds -
4 wall walks
8 cal bike
Max hang power cleans (135/95 or 95/65)
*Score is total number of hang power cleans
Accessory:
Accumulate 75-100 weighted Russian twists
Tuesday, July 19
Warm-up: 10-8-6-4-2 - air squats + alt groiners + plank-ups + banded forward raises; :30 hamstring stretch/side between each warm-up round
Strength:
In 12:00, work to complete the following, resting :60-:90 between sets -
12-10-8-8-6
Dual DB front rack squats
*Start at a moderate weight, and build to a heavy set of 6 if possible
WOD:
20:00 AMRAP -
400 meter run
20 sit-ups
10 DB thrusters (2 @ 50/35 or 40/20)
Accessory:
Accumulate 1:00 figure-4 stretch/side + 1:00 hands on box stretch
Wednesday, July 20
Warm-up: 2 rounds - 10 banded good mornings + 10 banded pull-aparts + :30 chest-opening stretch + 10 alt toe touch from plank + 10 step-ups
Strength:
In 12:00, work to superset the following for 3-4 rounds, resting :60 between rounds -
12-15 DB deadlift with banded hip (2 @ moderate weight) https://youtu.be/7hL27qgd6Dg
8-10/side Isometric hip thrust with single arm DB bench press (1 @ moderately heavy weight) https://youtu.be/UFNap_Q81wU
WOD:
For time (18:00 cap) -
1,000 m row or ski
40 goblet lunges (70/54 or 54/35 or 35/20)
15 box jumps or step-ups (30/24 or 24/20)
30 burpees or hand-release push-ups
15 box jumps or step-ups (30/24 or 24/20)
40 goblet lunges (70/54 or 54/35 or 35/20)
1,000 meter row or ski
Accessory:
2-3x8-10 1-arm bent over row with trunk rotation https://youtu.be/kgFPqVbYSm8
Thursday, July 21
Warm-up: 2 rounds - 8 ring rows + 8 strict press + 10 alt scorpion stretch + 10 pass throughs + 12 push-ups + 12 hollow rocks
Strength:
12:00 EMOM -
1st: 3-5 shoulder to overhead (push jerk, split jerk, or push press); start light and build toward WOD weight
2nd: :30 strict pull-ups (weighted if possible) or challenging ring rows
3rd: Rest
WOD:
4 sets for max reps -
1:00 on / 2:00 off
Max shoulder to overhead (push jerk, split jerk, or push press)
Set 1 - 155/105 or 135/95
Set 2 - 135/95 or 115/75
Set 3 - 115/75 or 95/65
Set 4 - 95/65 or 75/45
*Score is max reps
**Scale weight as needed; take barbell from rack if possible
Accessory:
3x:30/side single leg Pallof press https://youtu.be/NnaGlPj4Nyo
Friday, July 22
Warm-up: In 10:00, warm-up to bench press weight for Strength; between lifts, get 5 kip swings + :20 handstand hold or plank
Strength:
10:00 EMOM -
2-4 bench press @ 75-85% 1RM, or moderately heavy weight
WOD:
“Nate”
20:00 AMRAP -
2 muscle-ups or pull-ups, or 4 ring rows
4 handstand push-ups, or any push-up variation
8 KB swings (54/35 or 35/20)
Accessory:
3x10-12 seated overhead DB tricep extensions https://youtu.be/dxdr8iSRLA8
Saturday, July 23
Warm-up: 10-8-6-4-2 single leg v-ups + overhead squat w/ pvc or empty barbell + reverse Samson; between warm-up rounds, get :10-20 jump rope
Strength:
In 12:00, work to complete the following, resting at least :60 between sets -
3x max effort toes-to-bar, knees-to-elbow, or v-ups
WOD:
4 rounds for max reps -
:60 weighted sit-ups
:60 double unders or singles
:60 overhead squat (95/65 or 65/35), or any squat variation
:60 rest
Accessory:
Accumulate 25-50 TRX push-up to knee tuck https://youtu.be/uhTBepFmP1Q