Monday, July 24
Warm-up: 3 rounds - 6 push-up to pike + :30 easy jump rope + 8 alt plank rotations + :30 plank + 10 alt scorpion stretch + :30 chest opening stretch
WOD: (30:00)
5 rounds for total reps (2:00 rest between rounds) -
:40 max burpees / :20 rest
:40 max double unders / :20 rest
:40 max sit-ups / :20 rest
:40 max push-ups / :20 rest
Accessory:
Accumulate 30-50 KB side bends/side (70/54 or 54/35 or 35/20)
Tuesday, July 25
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to Strength weight) + Cossack squat/side + reverse Samson/side + tempo ring rows (:03/position)
Strength:
Every :90 x8 (12:00) -
3-5 back squat @ BW or ½ BW
WOD:
15:00 AMRAP -
40/30 calorie row or ski
20 thrusters (75/55)
10 bar muscle-up, chest-to-bar, or chin-over-bar pull-ups, or ring rows
Accessory:
3x 12-14 alt KB gorilla rows (2 @ 54/35 or 35/20) https://youtu.be/DhxkHHRez7w
Wednesday, July 26
Warm-up: 5-4-3-2-1 muscle clean + strict press (empty barbell) + box jump or step-up/leg (24/20 in) + inch worms w/ push-up + groiner w/ thoracic rotation/side
Strength:
10:00 EMOM -
1 clean and jerk (build to a heavy single or stay moderate for 3 reps)
WOD:
18:00 EMOM -
8 box jumps or step-ups (30/24 or 24/20)
4 wall walks
2 power clean (185/135 or 135/95 or 95/65)
Accessory:
Accumulate 2:00/side KB weighted side plank (25# or 10#) https://youtu.be/s78mIZksT1U
Thursday, July 27
Warm-up: 3 rounds - 8 bench press (start w/ empty barbell and slowly build) + 10 banded pull-aparts + 8 pvc pass throughs + 10 seated banded rows + 8 tuck-ups
Strength:
In 12:00, superset the following for 3 rounds (:90 rest between rounds) -
20 meter walking DB suitcase lunge (2 @ 50/35 or 40/20 or 20/10)
5 bench press, building to WOD weight
WOD:
For time -
5-10-15-20-25
Bench press (135/95 or 105/75 or 75/55)
Toes-to-bar, knees-to-elbow, or v-ups
Accessory:
3x 6-8/side single leg KB RDL (54/35 or 35/20 or 20/20)
Friday, July 28
Warm-up: 10-8-6-4-2 front squat (start w/ empty barbell and build to 60% 1RM) + alt quad stretch + alt toe touch from plank + :20 HS hold or plank
Strength:
In 10:00, complete 3 rounds of the following (2:00 rest between rounds) -
Max unbroken kipping HSPU, or seated DB overhead press
WOD:
20:00 AMRAP -
Max distance bike
@ 0:00 - 10 front squats from rack (60% 1RM)
@ 4:00 - 8 front squats (70% 1RM)
@ 8:00 - 6 front squats (75% 1RM)
@ 12:00 - 4 front squats (80% 1RM)
@ 16:00 - 2 front squats (85% 1RM)
Accessory:
3x 8-10 banded core rotations (:60 rest) https://youtu.be/5qTMvuj63qA
Saturday, July 29
Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch + OHS (empty barbell or pvc) + banded good mornings + kip swing or :20 hollow hold
Strength:
Every :90 x10 (15:00) -
Power or squat snatch (build in weight if possible)
5-3-3-2-2-2-1-1-1-1
WOD:
“Helen”
3 rounds for time -
400 meter run
21 American KB swings (54/35 or 35/20)
12 pull-ups or ring rows
*Expected times = beg 15-17 mins; int 11-14 mins; adv 9-10 mins; elite < 8 mins
Accessory:
3x 12-15 GHD hip extensions