Monday, July 3
Warm-up: 5-4-3-2-1 clean and jerk (start w/ empty barbell and build to 60% 1RM jerk) + scorpion stretch/side + :30 chest opening stretch + :30 easy jump rope
Strength: (15:00)
Every 2:30 x6 (start @ 60% 1RM and build to a heavy set of 3 if possible) -
Power clean and jerk (push or split, athlete’s choice)
3-3-3-3-3
WOD:
9:00 AMRAP -
20 DB push press (2 @ 50/35 or 40/20)
40 double under or 80 singles
Accessory:
20 prone Y raises + 20 prone T raises, :03 pause in top position for all reps https://youtu.be/w1AWGKubE5U / https://youtu.be/yp03ICCB1Rs
Tuesday, July 4
Warm-up: 3 rounds - 10 wall ball squats + 8 KB hip opener stretch/side + 10 toes-to-rig + 8 banded lat pull-downs + :30 easy row or ski
Partner WOD:
For time (you go, I go) -
200 calorie row or ski
150 wall balls (20/14 or 14/10)
100 toes-to-bar, knees-to-elbow, or v-ups
*Partners split reps evenly; finish all row cals before moving on to wall balls
Accessory:
Accumulate 1:00 figure-4 stretch on wall + 1:00 banded hip flexor stretch with reach (same arm as banded leg) https://youtu.be/Wrc8bvRpKUA / https://youtu.be/g1sOD9TYrLY
Wednesday, July 5
Warm-up: 2 rounds - 12 alt reverse Samson + 10 banded good mornings + 8 runner lunge w/ thoracic rotation/side + 6 inch worms w/ push-up + :30 easy bike
Strength:
In 14:00, superset the following for 4 rounds (:90 rest between rounds) -
15-20 DB RDL (2 @ 50/35 or 40/20)
100 meter Farmer’s carry (same as deadlift weight)
WOD:
Every 2:30 x6 (15:00) -
10/8 cal bike
15 KB swings (54/35 or 35/20)
Accessory:
Accumulate 30-45 prone banded hamstring curls https://youtu.be/LtTcXXgeRYo
Thursday, July 6
Warm-up: 5-4-3-2-1 clean pull + clean high pull + muscle clean + :30 wrist rockers + :30 warm-up for gymnastics skill of choice
Strength:
Every :90 x5 (15:00) -
3 power clean or squat clean (build to starting WOD weight)
:30-:45 work on gymnastics skill of choice (e.g., HS work or weighted plank)
WOD:
For quality reps @ steady pace (reps don’t need to be touch and go) -
Power clean or squat clean (athlete’s choice)
8 @ 60% 1RM
6 @ 70% 1RM
4 @ 80% 1RM
8 @ 65% 1RM
6 @ 75% 1RM
4 @ 85% 1RM
Accessory:
Accumulate 50-75 barbell bicep curls, rest as needed (45/35)
Friday, July 7
Warm-up: 10-8-6-4-2 dips from bench + banded pvc pull down from hollow + supine hamstring curls on med ball + bench press (start w/ empty barbell and slowly build)
Strength:
15:00 EMOM -
Max unbroken (1 set, then rest) bar muscle-up, chest-to-bar pull-up, chin-over-bar pull-up, horizontal ring rows or other challenging pull movement
3 bench press - build slightly heavier than WOD weight
Rest
WOD:
3 rounds for time -
25 bench press (155/105 or 95/65 or 55/35)
800 meter run
Accessory:
75-100 sit-up (weighted or GHD for extra challenge)
Saturday, July 8
Warm-up: 5-4-3-2-1 back squat (start w/ empty barbell and build to Strength weight) + push-up to pike + :30 easy bike
Strength:
Every 2:00 x6 (12:00) -
5 squats @ BW or ½ BW
WOD: (18:00)
3x 6:00 rounds, for total reps (bike cals + burpees) -
:20 bike, :40 rest
:20 burpees,:40 rest
:30 bike, :30 rest
:30 burpees, :30 rest
:40 bike, :20 rest
:40 burpees, :20 rest
Accessory:
Accumulate 1:00 seated hamstring stretch/side + 1:00 prone shoulder stretch/side https://youtu.be/2ZGgqR_kUck