Monday, July 25
Warm-up: 3 rounds - 8 banded good mornings + 8 alt box step-ups + 5 muscle cleans + 5 strict press (empty barbell) + 5 inch worms w/ push-up
Strength:
In 15:00, work to complete 3-4 sets of the following, resting as needed b/t sets -
8-10/side - lateral box step-down (no weight; choose challenging box height and practice control on the way down - descending leg should barely tap the ground) https://youtu.be/7otEwVTUJoc
2 deadlift + 2 hang power cleans + 2 push jerk (building to WOD weight)
WOD:
16:00 EMOM -
1st: 8 deadlift + 4-6 HSPU (or any push-up variation)
2nd: 2 power clean + 2 push jerk + 1-2 wall walk
*Barbell weight for all movements - 155/105 or 125/85 or 95/65
Accessory:
3x max effort extended plank https://youtu.be/aQFqq4I2pGY or plank with alt reach https://youtu.be/Ahn6Ar0T9BU
Tuesday, July 26
Warm-up: 10-8-6-4-2 front squat (start w/ empty barbell and build to Strength weight) + plate ground to overhead (light) + alt groiners
Strength:
Every :90 for 8 rounds (12:00) -
5 front squats @ 65% 1RM, or moderate weight
WOD:
Every 4:00 for 4 rounds (16:00 AMRAP) -
200 meter run
15 American KB swings (54/35 or 35/20)
Max wall balls (20/14 or 14/10)
*Score is total # of wall balls
**Tip: There is no built in rest, so use the run as your rest, but don’t go too slow :)
Accessory:
Accumulate 30-40 prone banded hamstring curls https://youtu.be/LtTcXXgeRYo
Wednesday, July 27
Warm-up: 3 rounds - 10 alt single leg v-ups + :30 hands-on-box stretch + 10 ring rows + :20 handstand hold or plank + 10 alt toe touches from plank
Strength:
12:00 EMOM -
1st: :60 gymnastics skill work of choice (e.g., handstand work, double unders, pull-ups, muscle-ups, challenging plank variation https://youtu.be/BO2I9_7DJwQ)
2nd: Rest
WOD:
20:00 max bike cals
@ 0:00 - 2 toes-to-bar
@ 2:00 - 4 toes-to-bar
@ 4:00 - 6 toes-to-bar
@ 6:00 - 8 toes-to-bar
@ 8:00 - 10 toes-to-bar
@ 10:00 - 12 toes-to-bar
*Continue adding 2 TTB every 2:00, with your last set being 20 reps at 18:00; score is total bike cals
**Scale TTB to knees-to-elbow or weighted v-ups
Accessory:
Accumulate 2:00 plank rolls https://youtu.be/mksQu7_f2J0
Thursday, July 28
Warm-up: 5-4-3-2-1 back squat (start w/ empty barbell and build to WOD weight) + reverse Samson/side + Cossack squat/side; :20 chest opening stretch between sets
WOD:
Every 7:00 for 4 rounds (for quality reps) -
9 back squats (155/105 or 125/85 or 95/65)
35 double unders or 70 singles
9 back squats (155/105 or 125/85 or 95/65)
35 double unders or 70 singles
9 back squats (155/105 or 125/85 or 95/65)
*Athlete should get at least 2:00 rest each round; choose a challenging weight where you can complete all reps unbroken
Accessory:
3x10-12/side single leg hamstring curl on exercise ball https://youtu.be/hejnIbt1tJE
Friday, July 29
Warm-up: 3 rounds - 5 muscle snatch + 5 overhead squat (empty barbell or pvc) + 7 push-up to pike + 9 single arm banded punches/side https://youtu.be/6NMyig0q_V8
Strength:
In 16:00, work to complete the following -
9-7-5-3-1-1-1
Power or squat snatch
*Start light and build to a challenging single, or stay light/moderate and work on form
WOD:
For time -
5 Devil press
10 DB hang power clean
15 DB push jerk
20 burpees over DB
15 DB push jerk
10 DB hang power clean
5 Devil press
*DB weight = 2 @ 50/35 or 40/20
Accessory:
Accumulate 30-50 lateral v-ups/side https://youtu.be/G8BnT_tMwec
Saturday, July 30
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build toward 75% 1RM) + ring rows + banded forward raises + walking lunge
Strength:
In 16:00, work to superset the following for 4 rounds, resting :60-:90 between rounds-
8-10/side 1-arm DB overhead walking lunge, or 1-arm DB suitcase lunge
Max reps bench press @ 75% 1RM, or moderately heavy weight
WOD:
For time -
Buy-in: 30 box jumps or step-ups (24/20 or lower)
-Directly into-
30-20-10
Pull-ups or ring rows
Sit-ups
Row or ski cals
-Directly into-
Cash-out: 30 box jump-overs or step-overs (24/20 or lower)
Accessory:
3x16 alt bicep curls, AHAP (:90 rest b/t rounds)