Monday, 8/8
Warm-up: 5-4-3-2-1 muscle clean + front squat (empty barbell) + pistol squat to bench/side + push-up to pike
Strength:
12:00 EMOM -
1st: 2-4 squat clean, building to WOD weight
2nd: Max distance handstand walk or :30 shoulder taps from handstand, pike, or plank position https://youtu.be/LXGLueQPOY4 or https://youtu.be/y1sxGjiUHqc
3rd: Rest
WOD:
For time -
1-2-3-4-5-6-7-8-9-10
HSPU, or any push-up variation
Pistol squat/side
Squat clean (135/95 or 95/65)
Accessory:
1:00 figure-4 stretch/side + 1:00 hands-on-box stretch
Tuesday, 8/9
Warm-up: 10:00 AMRAP @ steady pace - 3 push jerks (start with empty barbell and build to starting WOD weight) + 10 pass throughs + :30 hip ham rockers/side https://youtu.be/pBKizboIxjU
Strength:
In 16:00, work to superset the following for 3-4 rounds, resting 2:00 between rounds -
Max set unbroken kipping pull-ups or challenging ring rows
10-12 DB chest fly from hollow body position https://youtu.be/HqK8xARTdAk
WOD:
From 0:00-2:00 (2:00) -
400 meter run
Max jerks (135/95 or 95/65)
-1:00 rest-
From 3:00-6:00 (3:00) -
600 meter run
Max jerks (155/105 or 105/75)
-2:00 rest-
From 8:00-12:00 (4:00) -
800 meter run
Max jerks (175/125 or 115/85)
*Score is 1.) Max jerk load, in addition to 2.) total reps
Accessory:
3x10-12/side banded reverse lunges https://youtu.be/eA3JiACRhZc
Wednesday, 8/10
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and slowly build toward 50% 1RM or moderately light weight) + reverse Samson + alt single leg v-up
Strength:
In 15:00, work to complete the following sequence, building in weight to a heavy single if possible (rest :90 between sets) -
10-8-6-4-2-1-1
Back squat
WOD:
3 rounds for time (18:00 cap) -
30/24 cal row or ski
30 wall balls
30 toes-to-bar, knees-to-elbow, or v-ups
30 double unders, or 60 singles
Accessory:
Accumulate 2:00 star plank or side plank/side
Thursday, 8/11
Warm-up: 3 rounds - 10 plank-ups + 10 banded pull-aparts + 8 DB bench (start light and build) + :30 chest-opening stretch + :30 hamstring stretch/side
WOD:
12:00 EMOM for total reps (Part A) -
1st: :45 max DB bench press (2 @ 50/35 or 40/20)
2nd: :45 max box jump-overs or step-overs
3rd: :45 max burpees, modified burpees, or hand-release push-ups
-5:00 rest-
15:00 bike for steady watts (Part B) - The goal here is to test your Functional Threshold Power (FTP), which is a measure of your average power output sustained over a period of time. Try to maintain steady wattage throughout the 15:00 domain.
To find your FTP, divide your body weight by 2.2 (e.g., if you weigh 140, then divide 140/2.2 = 63.64). Then, take your average watts and divide it by that number (e.g., if you maintain 250 watts most of the time, divide 250/63.64 = 3.93). Your FTP = 3.93
2 = fair; 2.5-3.5 = moderate; 3.5-4 = good; 4-4.5 = very good; 4.5-5 = excellent; 5-5.5 = exceptional
Accessory:
3x10 overhead DB tricep extension
Friday, 8/12
Warm-up: 3 rounds - 12 dips from bench + 10 pass throughs + 8 muscle snatch + 6 OHS + 4 kip swings or :20 hollow hold
Strength:
In 15:00, complete the following complex (build to a moderately heavy complex or stay light and work on form) -
1 power snatch + 1 hang power snatch + 2 overhead squats
WOD:
For time -
21-18-15-12
Power snatch (95/65 or 65/35)
Overhead squat (95/65 or 65/35)
*3-5 muscle-ups or 6-8 challenging pull-ups or ring rows after each round
Accessory:
2x6-8/side shoulder CARS https://youtu.be/NHjza05OLNE
Saturday, 8/13
Warm-up: 2 rounds - 10 banded good mornings + 10 air squats + 8 inch worms + 8 alt scorpion stretch + 6 90-90 active hamstring stretch/side https://youtu.be/s4wgP4wjeDc
Strength:
In 15:00, work to superset the following for 4 rounds, resting :90 between rounds -
10 banded deficit DB deadlifts (2 @ moderately heavy weight) https://youtu.be/20-utFXBwG0
10-12 ring/trx push-ups, or challenging push-up variation https://youtu.be/FRiiZRhapeU
WOD:
15:00 AMRAP -
8 front squats (95/65 or 65/35)
1 wall walk
8 hang squat cleans (95/65 or 65/35)
1 wall walk
Accessory:
2x max effort hanging L-sit or tuck https://youtu.be/WHi1bvZLwlw