Tuesday, July 5
Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and build to 75% 1RM, or moderately heavy weight) + scorpion stretch/side + push-up to pike + reverse Samson/side
Strength:
In 16:00, work to superset the following for 3-4 rounds, resting :60 between rounds -
8-12 1-arm DB OH walking lunge/side or plate OH walking lunge/side https://youtu.be/U6DGs7lz9Mg @ moderate weight)
10 GHD hip extensions or 12 banded quadruped hip extensions/side
8-12 bench supported DB rows (2 @ moderate weight) https://youtu.be/j2ARVByyXtE
WOD:
15:00 EMOM -
1st: 5 bench press @ 75% 1RM
2nd: Max ring dips or box dips
3rd: Rest
Accessory:
3x10 cable lat pull-downs
Wednesday, July 6
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to 60% 1RM, or moderate weight) + alt groiners + inch worms + pass throughs
Strength:
In 15:00, work to complete the following, resting :60 between sets -
6x6 back squat @ 60% 1RM, or moderate weight
WOD:
Every 4:00 x 4 rounds, each for time -
30 double unders or 60 singles
15/12 or 12/9 cal bike
12-15 wall balls (20/14 or 14/10)
*Adjust reps as needed to assure 1:00 rest each round
Accessory:
3 x max effort barbell isometric hip thrust hold (45/35), resting :60 between sets
Thursday, July 7
Warm-up: 2 rounds - 8 ring rows + 10 banded good mornings + :30 hollow hold + 8 banded pull-aparts + 10 banded bent over rows + :30 plank-ups
Strength:
Every :90 for 4 rounds (12:00) -
1st: :30-:45 gymnastics work - skill of choice (e.g., muscle-up, toes-to-bar, handstand work, double unders, challenging core work like hollow rocks)
2nd: :30-:45 DB deadlifts (2 @ moderately challenging weight)
WOD:
4 x 3:00 AMRAP -
400 meter run
Max pull-ups or ring rows
*Rest 2:00 between AMRAPs; score is total # of pull-ups or ring rows
Accessory:
Accumulate 30-50 TRX knees-to-elbow
Friday, July 8
Warm-up: 3 rounds - 5 muscle clean + 5 front squat + 5 strict press (empty barbell) + :20 handstand hold + :30 hands on box stretch
Strength:
Every :90 for 8 rounds (12:00) -
1 squat clean and jerk (push or split) OR
1 power clean + 1 front squat + 1 jerk (push or split)
*build to a tough single, or stay light to moderate and work on form
WOD:
14:00 EMOM -
1st: 4 thrusters + 4 push press or push jerk (115/85 or 95/65 or 65/35)
2nd: 4 HSPU (or any push-up variation) + 8 v-ups
*Pick a weight where you can do all 8 reps unbroken
Accessory:
3 x max effort barbell curls (45/35), resting :60 between sets
Saturday, July 9
Warm-up: In 10:00, build to moderate snatch weight; between warm-up lifts, get :30 alt quad stretch + :30 chest opening stretch
Strength:
10:00 EMOM -
1 power or squat snatch (athlete’s choice) @ moderate weight
WOD:
For time -
5,000 meter row or ski
*Every 2:00 (starting at 2:00), get 6 burpees over rower or barbell
Accessory:
Accumulate 1:00 pigeon stretch/side + 1:00 banded hamstring stretch/side