Monday, July 17
Warm-up: 2 rounds - 8 alt reverse Samson + :30 alt quad stretch + 100 meter easy jog + :30 pigeon stretch/side + 8 bootstrappers
Strength:
In 14:00, complete 3 rounds (:90 rest between rounds) -
8-10 alt KB suitcase lunge, deficit if possible (2 @ moderate weight) https://youtu.be/jNMaTZ571Yg
40 meter/side mixed KB rack overhead carry (2 @ moderate weight) https://youtu.be/BKmhxR4CUKI
WOD:
In 15:00, complete 2 rounds -
800 meter run
50 wall balls (20/14 or 14/10)
Max bar-facing burpees in remaining time (start after 2 rounds are completed)
*Score is total # bar-facing burpees
Accessory:
60-100 Russian twists w/ wall ball (same weight as above)
Tuesday, July 18
Warm-up: 5-4-3-2-1 push jerk or split jerk (start w/ empty barbell and build toward 80% 1RM) + tempo ring row + :30 hands on bench stretch + :30 hollow hold
Strength:
In 20:00, complete 5 rounds of the following (2:00 rest between rounds) -
3 push jerk or split jerk @ 80% 1RM (or 6 reps @ moderate weight)
20 meter handstand walk, :30 handstand hold, or :30-:60 plank
WOD:
10:00 AMRAP -
1,000 meter row or ski
Max bar muscle-ups, pull-ups, or ring rows in remaining time
Accessory:
3-way banded shoulder stretch, :30/position
Wednesday, July 19
Warm-up: 2 rounds - 3 snatch pull + 3 snatch high pull + 5 muscle snatch + 5 snatch balance https://youtu.be/XuFaD1sAVGI (empty barbell for all movements) + 10 pvc pass through + 8 alt pistol squat to bench
Strength:
12:00 EMOM -
12-14 alt pistol squat or pistol squat to bench https://youtu.be/qDcniqddTeE / https://youtu.be/v-e05_n-sV0
6-8 single leg KB RDL/side (54/35 or 35/20 or 20/10) https://youtube.com/shorts/4vVawgNKHV4?feature=share
Rest
WOD:
“Randy”
75 power snatches for time (75/55 or 55/35)
*Expected times - beginner 9-15; intermediate 6-8; advanced 4-6; elite < 4 mins
**Scaling options - 50 power snatch or 60-80 alt DB snatch for time
Accessory:
Accumulate 20-30 prone swimmers https://youtu.be/M8a1cgnhyqk
Thursday, July 20
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and slowly build toward 60% 1RM) + alt groiner + banded good morning + Cossack squat/side + alt single leg v-up
Strength:
E2MOM x9 (18:00), complete the following (start @ 60% 1RM and build to a heavy single, or stay moderate and stick with 5 reps each set) -
Back squat
5-3-3-3-1-1-1-1-1
WOD:
For time -
100 sit-ups, weighted w/ wall ball (20/14 or 14/10)
Accessory:
1:00 figure-4 stretch on wall + 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side https://youtu.be/Wrc8bvRpKUA / https://youtu.be/8rGskUXQZU0 / https://youtu.be/g1sOD9TYrLY
Friday, July 21
Warm-up: 5-4-3-2-1 clean pull + high clean pull + muscle clean (empty barbell) + scorpion stretch/side + :30 easy bike + :30 easy jump rope
Strength:
Every :90 x8 (12:00), complete the following clean complex (start light and build) -
1 power clean + 1 hang power clean (above knee) + 1 high hang power clean (hips)
WOD:
For time -
100 double unders or 200 singles
50 bike calories
50 hang power clean (135/95 or 95/65 or 65/45)
100 double unders or 200 singles
Accessory:
3x 10-12 barbell hip thrusts (same as power clean weight)
Saturday, July 22
Warm-up: 10:00 AMRAP @ steady pace - 5 bench press (start w/ empty barbell and build toward 60% 1RM) + 7 banded pull-aparts + 9 push-up to pike + :30 chest opening stretch
WOD:
For quality reps @ steady pace -
10-9-8-7-6-5-4-3-2-1
Bench press (start @ 60% 1RM and build to a heavy single if possible)
Strict HSPU, or any challenging push-up variation
*Extra challenge - add/increase HSPU deficit every 2 rounds
Accessory:
3x 8-10 dips