Monday, July 10
Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch + :30 side plank rotation/side + :30 pvc pass through
Strength:
In 14:00, superset the following x3 (:90 rest between rounds) -
12-15 banded Pallof press/side https://youtu.be/suXbr509tFQ
12-15 side plank w/ banded row/side https://youtu.be/K1GWnZ-RDPw
WOD: (Randy progression)
For time (work to rest 1:1 per set) -
Power snatch (75/55 or 55/35)
21-18-15-12-9
*Remember to rest for the same amount as you work (e.g., if it takes 1:00 to complete 21 snatches, then rest 1:00 before starting your set of 18)
Accessory:
3x 6-8 prone swimmers https://youtu.be/P_YdO_bLrwk
Tuesday, July 11
Warm-up: 3 rounds - 12 alt thoracic reach from low squat + 10 alt toe touch from plank + 8 alt reverse Samson + 6 alt plank-up
WOD: (Bodyweight)
Every 6:00 x5 (30:00) -
400 meter run + movement X
Movement X =
Set 1 - 20 burpees
Set 2 - 30 sit-ups
Set 3 - 40 push-ups
Set 4 - 50 air squats
Set 5 - 60 alt lunges
*Stimulus - hard effort, then enjoy a decently long rest
Accessory:
Accumulate 30-50 foot-elevated single leg glute bridge/side https://youtu.be/I7Zwyzr8COk
Wednesday, July 12
Warm-up: 3 rounds - 3 kip swings or :20 hollow hold + 6 muscle clean + 8 alt front rack elbow punches + 10 tempo ring rows + :30 glute bridge walk out https://youtu.be/NaisR71dDxI
Strength:
Every :90 x8 (12:00) -
Power clean (start light and build to 85% 1RM or 8/10 RPE)
5-4-3-2-1-1-1-1
WOD: (Weightlifting + gymnastics)
18:00 EMOM -
3 bar muscle-up, 6 chest-to-bar pull-ups, or 6-8 pull-ups or ring rows
2 power cleans @ 85% 1RM or 5-7 power cleans @ moderate weight
Rest
Accessory:
3x max distance HS walk, :30 HS work or :45-:60 challenging plank (:60 rest)
Thursday, July 13
Warm-up: 3 rounds - 8 toes to rig + :30 easy bike + 8 groiner w/ thoracic rotation/side + :30 alt quad stretch + 10 banded lat pull-down
Strength:
In 10:00 complete 3 rounds (2:00 rest between rounds) -
Max unbroken toes-to-bar, knees-to-elbow, or v-ups (RPE 9/10)
WOD: (Endurance/Recovery)
For time (work to rest 1:1 each set) -
Bike calories
50-40-30-20-10
*Remember to rest the same amount as you work (e.g., if you finish 50 cals in 4:00, then rest for 4:00 before starting 40 cals)
Accessory:
3x10 cable lat pull-downs, challenging weight
Friday, July 14
Warm-up: 3 rounds - 6 inch worms w/ push-up + 8 front squats (start w/ empty barbell and slowly build) + 6 Cossack squats/side + :30 easy jump rope
Strength:
Every :90 x8 (12:00) -
3 front squats (build to heavy set) or 6-8 dual DB squats @ challenging weight
WOD: (Lower body focus)
20:00 EMOM -
12 wall balls (20/14 or 14/10)
15/12 cal row or ski
6 front squats from rack (155/105 or 95/65 or 65/45) or DB squats
40 double under or 80 singles
Rest
6:00-10:00, flip it around (start w/ jump rope); 11:00-15:00, start w/ wall balls; 16:00-20:00, start w/ jump rope
Accessory:
3x 12-15 GHD hip extensions or Superman’s (:60 rest between sets)
Saturday, July 15
Warm-up: 10-8-6-4-2 banded good mornings + deadlift (start light and build to WOD weight) + banded forward raise + push-up to pike + banded pull-apart + alt step-ups
WOD: (Push/pull)
For time in teams of 2 (you go, I go) -
200 cal row or ski
150 DB bench press (2 @ 50/35 or 40/20)
100 box jump-overs or step-overs (24/20 in)
150 deadlift (225/155 or 155/105 or 105/75)
100 HSPU, or any push-up variation
Accessory:
3x max effort strict pull-ups (:90 rest between sets)