Monday, August 14
Warm-up: 3 rounds - 10 pvc pass through + 8 overhead squat w/ pvc or empty barbell + 6 push-up to pike + :30 easy bike
Strength:
Every :90 x8 (12:00) -
5 overhead squat, or other challenging squat of choice
*start light and build to a heavy set, or stay light/moderate and work on technique
WOD:
For time -
45 cal bike
30 burpees or HRPU
15 overhead squats (135/95 or 95/65 or 65/45) or other challenging squat of choice
*Take barbell from rack
Accessory:
Accumulate 1:00 shoulder CARS/side https://youtu.be/ghXn2-ZYfU4
Tuesday, August 15
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to Strength weight) + toes-to-rig + wall ball squats + banded pull-aparts
Strength:
In 15:00 superset the following for 4 rounds (:90 rest between rounds) -
12-15 bench press (135/95 or 95/65 or 65/45)
12-15 toes-to-bar, knees-to-elbow, or v-ups
WOD:
Every 3:00 x4 (12:00)
25 wall balls, unbroken if possible (20/14 or 14/10)
Accessory:
Accumulate 3:00 Sorenson hold - focus on staying horizontal to ground
Wednesday, August 16
Warm-up: 5-4-3-2-1 scorpion stretch/side + deadlift (start light and slowly build) + :30 handstand hold or plank + :30 alt quad stretch
Strength:
Every :90 x5 (15:00) -
3-5 deadlift, building to WOD weight
:30-:45 handstand work, or challenging plank
WOD:
6 rounds for time -
200 meter run
5 deadlifts (275/185 or 225/155 or 155/105)
Accessory:
4x/side 15-25 lateral v-ups https://youtu.be/ikDIDDVeIlE
Thursday, August 17
Warm-up: 10-8-6-4-2 strict press (empty barbell) + alt groiner + alt Cossack squat + banded forward raises + :30 warm up for gymnastics skill
Strength:
15:00 EMOM -
3 push or split jerk (athlete’s choice) building toward 75% 1RM
:45-:60 work on muscle-ups, pull-ups, or other challenging pull movement
Rest
WOD:
E2MOM x8 (16:00) -
15/12 cal row or ski
1 jerk, push or split from rack
*Sets 1&2 75% 1RM, sets 3&4 80% 1RM; sets 5&6 85% 1RM; sets 7&8 90% 1RM
Accessory:
Accumulate 50-75 banded row from Superman https://youtu.be/5xQRtwy9Sj4
Friday, August 18
Warm-up: 5-4-3-2-1 cleans pull + clean high pull + muscle clean + pistol squat/leg to bench + :30 easy jump rope
Strength:
In 16:00, complete the following x4 (:90 rest between sets) -
10-12 alternating pistol squat
3-5 hang power clean, building to 60% 1RM power clean
WOD:
For quality reps @ steady pace -
Power clean @ 60% 1RM (aim to do reps unbroken each round)
15-12-9-6-3
*40 double under or 80 singles after each round
Accessory:
Accumulate 1:00/side prone shoulder stretch https://youtu.be/tatrv67rou8
Saturday, August 19
Warm-up: 3 rounds = 12 alt thoracic reach from low squat + 10 alt single leg v-up + 8 back squat (empty barbell) + :30 easy row or ski
Strength:
Every :90 x5 (15:00) -
:45-:60 sit-ups
3-5 back squats, building to WOD weight
WOD:
For time -
30 back squats @ BW or ½ BW
1,000 meter row or ski
Accessory:
3x 12-15 banded hamstring curls (:60 rest between sets)