Monday, August 22
Warm-up: In 12:00, alternate between the following 2 movements - 3 power clean (start w/ empty barbell and build to WOD weight) + 6 hip ham rockers/side https://youtu.be/pBKizboIxjU
WOD:
3 rounds for quality reps (steady pace) -
200 meter run
9 power clean (175/125 or 155/105 or 95/65)
200 meter run
6 power cleans (175/125 or 155/105 or 95/65)
200 meter run
3 power cleans (175/125 or 155/105 or 95/65)
*2:00 rest between rounds
Accessory:
Accumulate 60-80 alt single leg v-ups, weighted if possible - rest as needed
Tuesday, August 23
Warm-up: 2 rounds - 6 windmills/side (no weight) + 8 HRPU + 8 ring rows + 10 alt reverse Samson + 10 tuck-ups
Strength:
In 14:00, work to complete 3-4 rounds of the following, resting :60-:90 between rounds -
10-12 incline DB bench press (2 @ 50/35 or 40/20)
6-8 foot elevated split stance squat w/ KB pass through/side (moderate weight) https://youtu.be/qV-6lkeaN70
WOD:
10 rounds for time -
10 pull-ups
10 push-ups
10 sit-ups
Accessory:
3x6-8 KB windmill/side, moderate weight https://youtu.be/J6Y4o1j4V
Wednesday, August 24
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to Strength weight) + alt groiners + pass throughs
Strength:
8:00 EMOM -
3 back squats or box squats @ 65-75% 1RM, or moderately heavy weight
WOD:
For time -
2,000 meter row or ski
@ 0:00 - 50 double under or 100 singles
@ 2:00 - 40 double under or 80 singles
@ 4:00 - 30 double under or 60 singles
@ 6:00 - 20 double under or 40 singles
@ 8:00 - 10 double under or 20 singles
Accessory:
Accumulate 2:00-3:00 isometric glute bridge hold, banded and/or weighted if possible
Thursday, August 25
Warm-up: 5-4-3-2-1 bear complex (start w/ empty barbell and build to Strength weight) + inch worms w/ push-up + scorpion stretch/side
Strength:
Every :90 for 8 rounds (12:00) -
1-3 bear complex (155/105 or 125/85 or 95/65) https://youtu.be/NvE63HqxFqQ
WOD:
15:00 AMRAP -
12 front squats (95/65 or 65/35)
9 toes-to-bar, knees-to-elbow, or v-ups
12 push press (95/65 or 65/35)
9 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 1:00-2:00 dual KB front rack hold @ challenging weight (engage your core) https://youtu.be/eSCLtDD98_I
Friday, August 26
Warm-up: 2 rounds - :30 pigeon stretch/side + :20 handstand hold or plank + 10 banded good mornings + 8 plank-ups + 6 alt box step-ups
Strength:
Every :90 for 4 rounds (12:00) -
1st: Max effort HSPU, or any challenging push-up variation
2nd: 3-5 deadlift, building to /WOD weight
WOD:
For time, with a partner (I go, you go) -
40 deadlift (225/155 or 155/105 or 105/75)
60 bike cals
30 deadlift (275/185 or 175/125 or 135/95)
60 burpee box-over or step-over
20 deadlift (315/225 or 195/145 or 155/105)
60 bike cals
*Partners split reps evenly
Accessory:
Accumulate 20-40 meter HS walk, 1:00 HS plate walk https://youtu.be/Q-fKAoyzK6w or 2:00 shoulder taps from plank
Saturday, August 27
Warm-up: In 10:00, warm up for gymnastics skill of choice; between warm up sets, get 5 muscle snatch + 5 bootstrappers
Strength:
In 20:00, work to complete the following, resting as needed -
5-4-3-2-1
Hang power or squat snatch (light/moderate weight)
*2:00 - gymnastics work (skill of choice) after each set
WOD:
“Karen”
150 wall balls for time (20/14 or 14/10)
Accessory:
Accumulate 75-100 sit-ups, weighted if possible