Monday, July 31
Warm-up: 10-8-6-4-2 back rack lunge (empty barbell) + alt Cossack squat + bootstrappers + :30 easy jump rope
Strength:
8:00 EMOM -
:45-:60 back rack lunges @ steady pace (95/65 or 65/45)
Rest
WOD:
20:00 AMRAP @ steady pace (zone 2) -
10 air squats
30 double under or 60 singles
200 meter run
*Add 10 air squats each round
Accessory:
Accumulate 1:00/side figure-4 stretch on wall + 1:00 straddle stretch
https://youtu.be/Wrc8bvRpKUA / https://youtu.be/T8bM64l9s5U
Tuesday, August 1
Warm-up: 3 rounds - 12 alt single leg v-up + 10 pvc pass throughs + 8 banded pull-apart + 6 banded forward raises + 150 meter easy row or ski
Strength:
12:00 EMOM -
:30-:45 strict press (empty barbell)
:30-:45 bicep curls (empty barbell)
Rest
WOD:
Every 2:00 until failure (add 3 TTB/round until you can no longer finish reps in designated timeframe) -
12/10 cal row or ski
3-6-9-12-15….
Toes-to-bar, knees-to-elbow, or v-ups
*Score is total # TTB, KTE, or v-ups
Accessory:
Accumulate 1:00 prone pec stretch/side https://youtu.be/TWjc1WDx0iI
Wednesday, August 2
Warm-up: 12:00 AMRAP @ steady pace - 3-5 power clean (start w/ empty barbell and build to 75% 1RM) + 8 banded good mornings + :30 easy bike
WOD:
Every 7:00 x3 (21:00) -
15 bike cals
3 power clean @ 75% 1RM
12 bike cals
2 power clean @ 80% 1RM
9 bike cals
1 power clean @ 90% 1RM
Accessory:
Accumulate 40 meter HS walk or 1:00 HS plate walk https://youtu.be/Q-fKAoyzK6w or 1:00 HS hold or 2:00 weighted plank (rest as needed)
Thursday, August 3
Warm-up: 10-8-6-4-2 alt DB snatch (start light + build to Strength weight) + alt thoracic reach from squat + tempo ring row + glute bridge (:03 hold at top)
Strength:
Every :90 x5 (15:00) -
15-20 sit-ups (weighted or GHD if possible)
8-10 alt DB snatch (75/50 or 50/35 or 35/20)
WOD:
For time -
30-25-20-15-10-5
Wall balls (20/14 or 14/10)
*3 bar muscle-ups or 6 strict pull-ups or ring rows after each round
Accessory:
Accumulate 30-50 prone Y raises https://youtu.be/w1AWGKubE5U
Friday, August 4
Warm-up: 3 rounds - 12 alt toe touch from plank + 10 alt scorpion stretch + 8 bench press (start w/ empty barbell and slowly build) + 6 pvc pass through
Strength:
Every :90 x 10 (15:00) -
3-5 bench press, building slightly heavier than WOD weight
WOD:
For time -
30 burpees or HRPU
30 bench press (155/105 or 105/75 or 75/55)
30 burpees or HRPU
Accessory:
3x 10-12 DB renegade row, :60 rest between sets (2 @ 50/35 or 35/20 or 20/10)
Saturday, August 5
Warm-up: 3 rounds - 12 alt box step up + 10 banded good mornings + 8 back squat + 6 deadlift (start w/ empty barbell and slowly build) + 4 inch worms w/ push-up
*Athlete will need 2 separate barbells for today’s training
Strength:
15:00 EMOM -
3-5 back squat (building to WOD weight)
3-5 deadlift (building to WOD weight)
Rest
WOD:
20:00 EMOM for total reps @ steady pace -
1.) :30 box jump overs or step-overs (24/20 in)
2.) :30 back squats (225/155 or 155/105 or 105/75)
3.) :30 double under or singles
4.) :30 deadlifts (225/155 or 155/105 or 105/75)
Accessory:
Accumulate 1:00 banded hip flexor stretch/side + 1:00 elevated pigeon stretch/side