Monday, July 11
Warm-up: In 10:00, warm-up to 70% back squat 1RM, or moderately heavy weight; between lifts, 5 inch worms + 5 bootstrappers
Strength:
In 15:00, work to complete the following, resting :60 between sets -
5-5-5-5-5-5
Back squats @ 70% 1RM, or moderately heavy weight
*Weight should be a little heavier than last week, if possible
WOD:
For time -
30 hang clean and jerk (95/65 or 65/35)
400 meter run
30 front squat (95/65 or 65/35)
400 meter run
30 thrusters (95/65 or 65/35)
400 meter run
Accessory:
3x:30 foot elevated single leg glute bridge, weighted if possible
Tuesday, July 12
Warm-up: 3 rounds - 5 muscle clean + 7 push-up to pike + 9 ring rows; between rounds, get :30 figure-4 stretch/side + :30 chest-opening stretch
Strength:
Every :90 for 8 rounds, complete the following (12:00) -
1 power clean + 1 hang power clean
*Build to a heavy complex, or stay light/moderate and work on form
WOD:
For time -
30-20-10
Burpee to target (6 inches above head) https://youtu.be/VkjwLVfreD8
Chest-to-bar or chin-over-bar pull-ups, or challenging ring rows
Accessory:
Accumulate 1:00-2:00/side - banded plank row https://youtu.be/cN1p-MGgdzE
Wednesday, July 13
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to WOD weight) + pass throughs + alt scorpion stretch + alt groiners
Strength:
In 14:00, work to superset the following for 4 rounds, resting :60 between rounds -
8-10 DB incline bench press, 2 @ challenging weight https://youtu.be/wGr5dSkkS14
15-20 sit-ups (GHD or weighted if possible)
WOD:
4 rounds for time -
30/20 cal bike
15 bench press (135/95 or 115/75 or 85/55)
40 air squats
*Scale to 3 rounds instead of 4 if desired
Accessory:
Accumulate 50/side banded tricep kickbacks https://youtu.be/LH3c0s17Li0
Thursday, July 14
Warm-up: 2 rounds - :30 jump rope + 10 banded forward raises + :30 air squats + 10 v-ups + :30 mountain climbers + 10 banded pull-aparts
WOD:
3 rounds, each for time -
50 double under or 100 singles
25 wall balls (20/14 or 14/10)
50 toes-to-bar
25 wall balls (20/14 or 14/10)
50 double under or 100 singles
*Rest 3:00 between rounds
Accessory:
Accumulate 2:00 single leg v-ups, weighted if possible
Friday, July 15
Warm-up: 5-4-3-2-1 DB snatch/side (start light and build to Strength weight) + 5 muscle snatch + 5 OHS (empty barbell or pvc) + pass throughs + good mornings (empty barbell or pvc)
Strength:
In 12:00, work to complete 3 sets of the following, resting :60 between sets -
16-20 alt DB snatch, as heavy as possible
*The goal is to complete these heavy sets unbroken; both heads of the DB should tap the ground for each rep
WOD:
2:00 work/1:00 rest for 5 rounds -
20/16 cal row or ski
AMRAP hang power snatch (95/65 or 65/35)
Accessory:
3x:30/side side plank w/ banded isometric row https://youtu.be/HEzRxWxpNgw
Saturday, July 16
Warm-up: 10-8-6-4-2 RDL w/ empty barbell + alt toe touch from plank + good mornings w/empty barbell + hand-release push-ups
Strength:
12:00 EMOM -
1st: 3-5 deadlift, building to 50% 1RM
2nd: :60 handstand work of choice, or challenging plank
3rd: Rest
WOD:
For quality -
10-9-8-7-6-5-4-3-2-1
Deadlift
Handstand push-ups, or any challenging push-up variation
*Start at 50% Deadlift 1RM, and continue building throughout sequence if possible, ending with a heavy single
Accessory:
3x:30 Sorenson row https://youtu.be/Q9densladMg