Monday, August 29
Warm-up: 3 rounds - :20 hollow hold + 8 strict press + 6 ring rows + 4 alt scorpion stretch
Strength:
In 15:00, work to complete the following for 6 rounds (start light and build to a challenging set) -
5-5-5-5-5-5 (:90 rest b/t sets)
Strict press w/ :06 eccentric tempo
*Start lighter than you would think, these sneak up on you quickly!
WOD:
16:00 AMRAP -
12/10 cal bike
4 muscle-ups or 6 pull-ups (C2B if possible) or 8 ring rows
Accessory:
3x 8-10 TRX chest flys https://youtu.be/A0ptzi0tfM4
Tuesday, August 30
Warm-up: 5-4-3-2-1 front squats (empty barbell) + thread the needle w/ thoracic rotation/side + reverse Samson/side
Strength:
15:00 EMOM -
1st: 3-5 front squats, building to WOD weight
2nd: :60 sit-ups, weighted if possible
3rd: Rest
WOD:
3 rounds for time -
400 meter run
8 front squats (185/135 or 155/105 or 95/65)
Accessory:
3x8-10/side single leg glute bridge (foot elevated) https://youtu.be/I7Zwyzr8COk
Wednesday, August 31
Warm-up: 10-8-6-4-2 walking lunge + muscle clean + push-up to pike
Strength:
In 10:00, work to complete 3 sets of the following, resting :90 between sets -
10-12 banded goblet split stance squat/side, moderate weight https://youtu.be/8TK59Z8s-UQ
WOD (21:00):
5 x 3:00 AMRAP (:90 rest between AMRAPs) -
12 handstand push-ups, or any push-up variation
10 box jumps or alt step-ups (higher than usual if possible)
Max power cleans, increasing in weight each round
Round 1: 95/65 or 75/45
Round 2: 135/95 or 95/65
Round 3: 155/105 or 125/85
Round 4: 185/135 or 135/95
Round 5: 225/155 or 155/105
*Score is total # of PC
Accessory:
2x 6-8 hip CARS/side https://youtu.be/9hmX3xwrUh0
Thursday, September 1st
Warm-up: 2 rounds - :30 figure-4 stretch/side + 10 banded good mornings + :30 HS hold or plank + 10 banded bent-over rows + :30 chest opening stretch
Strength:
In 12:00, work to superset the following for 3 rounds, resting :90 between rounds -
8-10 banded 1-arm DB bent-over row/side https://youtu.be/eXL_MLpL-4U
Max toes-to bar, knees-to-elbow, or v-up reps (1 unbroken set)
WOD:
15:00 EMOM -
1st: 30-50 double unders or 60-100 singles
2nd: 15-20 KB swings (70/54 or 54/35 or 35/20)
3rd: 10-20 meter HS walk, or :30-:45 HS plate walk https://youtu.be/Q-fKAoyzK6w or HS hold or shoulder taps from plank
*Pick a rep scheme that allows for some rest each round
Accessory:
Accumulate 1:00 hamstring stretch/side + 1:00 hands on box stretch + :30 runners lunge/side
Friday, September 2nd
Warm-up: In 10:00, warm up to 65% 1RM bench press; between warm up sets, get 10 banded pull-aparts + 5 pass throughs
Strength:
In 16:00, work to find your 1RM, starting @ 65% (:90 rest b/t sets) -
5-3-2-1-1-1-1
Bench press
*Option #2 - stay moderate and complete 6-8 bench press every 2:00 for 8 rounds
WOD:
4 sets, each for time (2:00 rest b/t sets) -
500 meter row or ski
*Score is your slowest round
Accessory:
3x 8-10 TRX row + reverse fly https://youtu.be/5qjSLnmAxR8
Saturday, September 3rd
Warm-up: 3 rounds - 5 bootstrappers + 5 muscle snatch + 5 OHS (empty barbell or pvc) + 10 alt toe touch from plank
Strength:
In 15:00, work to complete 4 rounds of the following (:90 rest between rounds) -
5-5-5-5
DB squat complex - front squat w/:01 pause at bottom + 1 ¼ squat + 1 front squat = 1 rep (2 @ 50/35 or 40/20)
*Get 1-3 power snatch after each set, warming up to WOD weight
WOD:
“Ingrid”
10 rounds for time -
3 snatches (135/95 or 95/65 or 65/35)
3 burpees over bar
Accessory:
Tabata hollow rocks