Monday, August 28
Warm-up: 5-4-3-2-1 strict press + push press + push jerk (empty barbell) + banded pull-aparts + banded good morning + :30 gymnastics warm-up
Strength:
Every :90 x5 (15:00) -
:30-:45 KB deficit sumo deadlift, challenging weight https://youtu.be/jgXg15mxAlY?si=UVsrM_rTcB9_Iw9w
:45-:60 work on gymnastics skill of choice
WOD:
15:00 EMOM -
Minutes 1:00-5:00 - 5 strict press
Minutes 5:00-10:00 - 3 push press
Minutes 10:00-15:00 - 1 push or split jerk
*Start light (50% 1RM strict press) and slowly build each minute if possible; have plates set up by your rack to quickly add
Accessory:
Accumulate 30 prone T raises, :01 pause at top https://youtu.be/3GJoiYUYwr0?si=GC2SXcTVg_Dcxveh
Tuesday, August 29
Warm-up: 10-8-6-4-2 hang power or squat clean, athlete’s choice (start w/ empty barbell and build to 60% 1RM/moderate weight) + bootstrappers + alt Cossack squat
Strength:
In 14:00, complete the following, touch and go if possible (:90 rest between rounds) -
10-8-6-4-2
Hang squat or power clean (60%, 65%, 70%, 75%, or 80% 1RM)
WOD:
20:00 EMOM for max front squat reps -
10/8 cal bike + max front squat (95/65 or 65/45)
Rest
*Scale to 8/6 bike cals if you are getting less than :20 for front squats
Accessory:
3x 12-15 banded sit-ups (:60 rest between sets) https://youtube.com/shorts/F2zEAw1GL5w?feature=shared
Wednesday, August 30
Warm-up: 2 rounds - 10 seated banded row + :30 easy jump rope + 8 tempo ring rows + :30 runner lunge/side + 10 banded lat pull-down
Strength:
In 12:00, superset the following x3 (:90 rest between rounds) -
8-10 kipping chest-to-bar pull-ups, or other challenging pull movement https://youtu.be/AyPTCEXTjOo?si=gC0ugZgkJ7uAUV3F
10-12 alt renegade rows (2 @ 50/35 or 40/20 or 20/10) https://youtu.be/gi1EwrDbgJo?si=ODyCjnudsSQ1kcUs
WOD: (15:00)
3:00 AMRAP x3 (2:00 rest between AMRAPs) -
400 meter run
Max double unders or singles
*Score is total # jump rope reps
Accessory:
Accumulate 1:00 hands on bench stretch + 1:00 chest opening stretch on low rings
Thursday, August 31
Warm-up: 2 rounds - 6 inch worms w/ push-up + :30 pigeon stretch/side + 8 deadlift, very light weight + :30 seated hamstring stretch/side + 10 banded forward raises
Strength:
15:00 EMOM -
:30-:45 DB bench press (2 @ moderate weight), banded if desired https://youtu.be/s0_XPYsZtk0?si=PtkDzJQ1ln3PPz-_
3-5 deadlift, building to WOD weight
Rest
WOD:
For time -
21-15-9
Deadlift (225/155 or 155/105 or 105/75)
9-7-5
Wall walks
Accessory:
Accumulate 60-100 banded hollow rocks https://youtu.be/SpdUm2qrhk8?si=JRq4plrdKqwQ3_c0
Friday, September 1
Warm-up: 3 rounds - 9 straight leg sit-ups + 7 back squat (start w/ empty barbell and slowly build) + 5 thoracic rotation from runners lunge/side + :30 alt quad stretch
Strength:
Every 2:00 x9 (18:00) -
Back squat (build to heavy single or stay moderate for 5 reps each set)
5-3-3-3-1-1-1-1-1
WOD:
For time -
75-100 DB weighted sit-ups (50/35, 40/20, or 20/10)
*Athlete will hold 1 DB at chest the entire time, unless resting; anchor feet if needed https://youtu.be/4YOoMXPnOu4?si=RfyVeL0VWIDXEq_m
Accessory:
Accumulate 2:00-4:00 Sorenson hold
Saturday, September 2
Warm-up: 3 rounds - 8 alt DB snatch (start light and build) + :30 easy row or ski + 8 ring rows, :03 pause @ top + :30 banded pull down w/ glute bridge https://youtu.be/az_TQ0ZsujE?feature=shared
WOD: (30:00)
7:00 AMRAP x3 (3:00 rest between rounds) -
40 alt DB snatch (50/35 or 40/20 or 20/10)
800 meter row or ski
Max BMU, jumping BMU, or other challenging pull movement in remaining time
https://youtu.be/VJO2k6zRq1Q?si=566-xqp0G8XbPw7U
Accessory:
5:00-10:00 handstand work