Monday, August 1
Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and build to 50% 1RM) + DB power cleans (2 @ light weight) + push-up to pike
Strength:
In 15:00, work to complete the following sequence -
10-8-6-4-4-4
Bench press (start @ 50% 1RM, or light weight)
*Build to a heavy set of 4, or stay moderate and focus on technique; rest :60 b/t sets
WOD:
10:00 AMRAP -
3-6-9-12-15….
DB hang power cleans (2 @ 50/35 or 40/20)
HSPU, or any push-up variation
*Continue adding 3 reps each round until time is up
Accessory:
3x 6-12 ring dips, or 12-15 dips off bench
Tuesday, August 2
Warm-up: 10-8-6-4-2 banded good mornings + alt groiners + deadlift (start light and build to WOD weight) + alt scorpion stretch
Strength:
In 12:00, superset the following for 3 rounds, resting at least :60 between rounds -
Max effort strict pull-ups, or challenging ring rows or lat pull-downs
6-8/side 1-arm DB bent-over row, challenging weight
WOD
For time, from 0:00-12:00 (Part A) -
21 deadlifts (225/155 or 185/135 or 135/95)
500 meter row or ski
15 deadlifts (225/155 or 185/135 or 135/95)
500 meter row or ski
9 deadlifts (225/155 or 185/135 or 135/95)
500 meter row or ski
From 12:00-20:00 (Part B) -
Build to a heavy deadlift
*Score is 1.) Time it takes to complete Part A and 2.) Deadlift weight from Part B
**After you finish part A, rest until 12:00 when you will start Part B
Accessory:
Accumulate 1:00 hamstring stretch/side + 1:00 standing pigeon stretch https://youtu.be/mSZWWfxUFHE
Wednesday, August 3
Warm-up: 5-4-3-2-1 back squat (start with empty barbell and build to WOD weight) + inch worms w/ push-up + banded forward raises
Strength:
In 12:00, work to complete the following -
3x max effort unbroken wall balls, challenging weight
*2:00 rest between sets
WOD:
20:00 EMOM for max reps -
1st: Max back squats (155/105 or 125/85 or 95/65)
2nd: Max burpees or modified burpees https://youtu.be/yd2N09d1vWs
3rd: Max double unders, or singles
4th: Rest
*Score is total number of reps
Accessory:
3x15-20 banded hamstring curls
Thursday, August 4
Warm-up: In 10:00, build to 60% 1RM jerk (push or split); between warm-up lifts, get 10 pass throughs + 10 banded pull-aparts
Strength:
In 15:00, complete the following sequence, resting at least :60 between rounds -
5-4-3-2-1-1-1
Split jerk or push jerk (from rack)
*Start @ 60% 1RM jerk, and build to a heavy single, or stay moderate
WOD:
3:00 on / 1:00 off for 4 rounds (16:00) -
15 Russian KB swings (70/54 or 54/35 or 35/20)
12 goblet lunges (70/54 or 54/35 or 35/20)
9 toes-to-bar, knees-to-elbow, or v-ups
Max bike calories until 3:00 mark (rest :60 from 3:00-4:00)
*Score is total bike cals
Accessory:
Accumulate 1:00-2:00/side - side plank crunch https://youtu.be/5Dd8_3ZZeI8
Friday, August 5
Warm-up: 2 rounds - 10 pass throughs + 10 OHS w/ pvc + :30 seal stretch + :30 child’s pose + :30 banded side steps + :30 isometric glute bridge hold
Strength:
In 16:00, work to superset the following for 4 rounds, resting 2:00 between rounds -
:60 weighted handstand work or challenging plank
:60 weighted sit-ups
WOD:
Every :90 for 10 rounds (15:00) -
100 meter sprint
2-4 muscle-ups, or 4-8 challenging pull-ups or ring rows
Accessory:
Accumulate 40 meters/side 1-arm waiter’s carry with plate, challenging weight
Saturday, August 6
Warm-up: 5-4-3-2-1 muscle clean + front squat + strict press + muscle snatch (all movements done with empty barbell); :30 chest opening stretch between rounds
Strength:
In 12:00, complete 3-4 sets of the following (start light and build to WOD weight for each movement; use 2 separate barbells if necessary) -
3-5 front squats
3-5 snatch (power or squat)
3-5 clean and jerk
WOD:
For quality reps -
30 snatches
30 front squats
30 clean and jerks
30 front squats
*Barbell weight for all movements = 135/95 or 95/65
**Complete all movements in order
Accessory:
3x10 face pulls