Monday, August 15
Warm-up: 5-4-3-2-1 muscle clean + strict press (empty barbell) + push-up to pike + thread the needle w/ thoracic rotation/side
Strength:
Every :90 for 5 rounds (15:00) -
1st: 1 power clean + 1 hang power clean + 1 push jerk (building to WOD weight)
2nd: :30-:45 HSPU for quality (deficit if possible), or any push-up variation
WOD:
15:00 EMOM -
3 power clean + 3 hang power clean + 3 push jerk (155/105 or 125/85 or 95/65)
Accessory:
Accumulate 2:00 weighted plank
Tuesday, August 16
Warm-up: 10-8-6-4-2 front squat + alt reverse lunge (start w/ empty barbell and build toward Strength weight) + alt groiners + banded good mornings
Strength:
In 14:00, work to complete the following sequence @ 65% 1RM front squat, or moderate weight (:60-:90 rest between sets) -
5-5-5-5-5
Front squat + reverse lunge, right + front squat + reverse lunge, left (all 4 movements make up 1 rep)
*All movements done in front rack position
WOD:
12:00 AMRAP -
4 DB thrusters (2 @ 50/35 or 40/20)
8 toes-to-bar, knees-to-elbow, or v-ups
12 box jump-overs or step-overs
Accessory:
3x 12-15 Pallof press with isometric glute bridge hold https://youtu.be/2n8vK27kCFs
Wednesday, August 17
Warm-up: 2 rounds - 5 snatch balance + 10 banded pull-aparts + 10 pass throughs + 1 Turkish get-up/side (light weight) + :30 chest opening stretch
Strength:
In 12:00, superset the following for 3 rounds, resting :60-:90 between rounds -
2 Turkish get-ups/side, challenging weight https://youtu.be/saYKvqSscuY (scale to 8-10 Turkish sit-ups/side https://youtu.be/luh70nOKXR0)
6-8/side 1-arm KB snatch, challenging weight https://youtu.be/Pm-b2XFeABA (scale to 8-10/side 1-arm DB snatch)
WOD:
Every :90 for 6 rounds (18:00) -
1st: 18/15 cal bike
2nd: 10 power snatch (95/65 or 65/35)
Accessory:
Accumulate 1:00 hands on box stretch + :30 prone shoulder stretch/side https://youtu.be/2ZGgqR_kUck
Thursday, August 18
Warm-up: In 10:00, build to 65% 1RM bench press; between warm-up lifts, get 5 inch worms w/ push-up
Strength:
15:00 EMOM -
1st: 5-4-3-2-1 Bench press (start at 65% 1RM for the set of 5 and build in weight as reps decrease if possible)
2nd: 3 deadlift, warming up to WOD weight
3rd: Rest
WOD:
For time -
150 double under or 300 singles
50 deadlifts (225/155 or 155/105 or 95/65)
50 DB bench press (2 @ 50/35 or 40/20)
150 double under or 300 singles
Accessory:
Accumulate 1:00/side banded supine hamstring stretch https://youtu.be/8rGskUXQZU0
Friday, August 19
Warm-up: in 10:00, warm up to back squat weight for Strength; between warm up lifts, get 10 alt reverse Samsons
Strength:
In 12:00, work to complete 3-4 sets of the following (:90-2:00 rest between rounds) -
5 back squats (225/155 or 155/105 or 95/65)
10 meter handstand walk, or :20 handstand hold or challenging plank
WOD:
20 rounds for time -
3 goblet squats (50/35 or 40/20)
2 1-arm Devil press (50/35 or 40/20) or dual DB snatch
1 bar muscle-up or 3 pull-ups or ring rows
Accessory:
2x max effort L-sit flutter kicks https://youtu.be/3YVNviAoBPk or L-sit or tuck hold
Saturday, August 20
Warm-up: 3 rounds - 10 alt toe touch from plank + 10 walking lunges + 10 banded bent-over rows + :30 pigeon stretch/side
Strength:
In 12:00, work to complete 3 sets of the following, resting :90 between sets -
10 1-arm DB OH walking lunge/side (50/35 or 40/20) or 10 goblet lunge
10 alt renegade rows (2 @ 50/35 or 40/20)
20 Russian KB swings (70/54 or 54/35)
WOD:
For time -
1,500 meter row or ski
30 HSPU, or any push-up variation
1,000 meter row or ski
20 HSPU, or any push-up variation
500 meter row
10 HSPU, or any push-up variation
Accessory:
3x10 barbell Cuban rotations https://youtu.be/Eum8TeApleI