Monday, August 21
Warm-up: 3 rounds - 12 banded lat pull-downs + 10 tempo ring rows + 8 push-up to pike + 6 thoracic rotation from runner lunge/side + 4 hips to bar or :30 glute bridge
Strength:
In 10:00, complete 3 rounds (2:00 rest between rounds) -
Max unbroken push-ups
WOD:
10 rounds for time -
200 meter run
2 bar muscle-up, or 4 challenging pull-ups
Accessory:
3x 10-12 side plank w/ banded row/side (:60 rest between rounds) https://youtu.be/K1GWnZ-RDPw
Tuesday, August 22
Warm-up: 10-8-6-4-2 back squat from rack + front squat from ground (start w/ empty barbell and slowly build) + alt quad stretch + :30 seated hamstring stretch/side
Strength:
15:00 EMOM (athlete will use 2 separate barbells) -
5 back squat (from rack), building to 75% 1RM
3 front squat (power clean from ground), building to 75% 1RM
Rest
WOD:
For quality reps @ steady pace -
Back squat (from rack) @ 75% 1RM
5-5-5-5-5
Front squat (power clean from ground) @ 75% 1RM
3-3-3-3-3
Accessory:
3x 12-15 GHD hip extensions (:60 rest between rounds) https://youtu.be/P0iuN0xygc0
Wednesday, August 23
Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and slowly build) + scorpion stretch/side + :30 banded pull-aparts + :30 easy row or ski
Strength:
Every 2:30 x6 (build to a heavy set or stay moderate and work on mechanics) -
Bench press
5-5-5-5-5-5
WOD:
For time -
2,000 meter row or ski
*Every minute, perform 5 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
3x 8-10 dips (:60 rest between sets)
Thursday, August 24
Warm-up: 2 rounds - 9 snatch pull + 7 snatch high pull + 5 muscle snatch + 3 overhead squat (empty barbell or pvc) + :30 easy bike
Strength:
E2MOM x9 (18:00) - start light and build to a heavy single, or stay moderate to focus on mechanics -
Squat or power snatch (athlete’s choice)
3-3-3-2-2-2-1-1-1
WOD:
10:00 EMOM for max calories -
:30 bike sprint / :30 rest
Accessory:
Accumulate 40 m handstand walk, or 3:00-5:00 handstand work or challenging plank
Friday, August 25
Warm-up: 3 rounds - 12 alt toe touch from plank + 10 alt reverse Samson + 8 alt Cossack squat + 6 alt DB suitcase lunge (start light and build) + :30 pvc pass through
Strength:
In 15:00, compete 5 sets (2:00 rest between sets) -
DB walking suitcase lunge (2 @ 50/35 or 35/20)
20-18-16-14-12
WOD:
E2MOM x8 (16:00), or until you can no longer complete reps in timeframe -
10 DB hang power cleans (2 @ 50/35) + x burpees over DB’s
Round 1: 4 burpees
Round 2: 6 burpees
Round 3: 8 burpees
Round 4: 10 burpees
Round 5: 12 burpees
Round 6: 14 burpees
Round 7 and 8: Max burpees
*Score is total # burpees; scaling option for burpees = HRPU
Accessory:
3x 6-8 KB single leg RDL/side https://youtu.be/VnHvZtV8Gz0
Saturday, August 26
Warm-up: 3 rounds - 12 banded good mornings + :30 easy row, bike, or ski + 10 alt thoracic reach from low squat + :30 easy jump rope + 8 KB hip opening stretch/side
WOD:
30:00 for total row, bike, or ski cals -
@ 0:00 -
21-15-9
Wall balls (20/14 or 14/10)
Box jump-over or step-over (24/20 in)
@10:00 -
15-12-9
KB swings (70/54 or 54/35 or 35/20)
Pull-ups or ring rows
@ 20:00 -
100 double under or 200 singles
*Make note of calories before each circuit in case cardio machine resets
Accessory:
Max sit-ups in 5:00