Monday, August 7
Warm-up: 10-8-6-4-2 kip swing or :20 hollow hold + push-up to pike + alt thoracic reach from low squat + alt Cossack squat
WOD: (24:00)
6:00 AMRAP x3 (2:00 rest between AMRAPs) -
400 meter run
Max rounds Cindy
*1 round Cindy = 5 pull-ups + 10 push-ups + 15 air squats; pick up where you leave off each round (e.g., if you end at 2 pull-ups, start your next round w/ 3 pull-ups); score is total rounds of Cindy
Accessory:
Accumulate 75-100 hollow rocks
Tuesday, August 8
Warm-up: 5-4-3-2-1 power clean + strict press (start w/ empty barbell and build to 50% 1RM jerk) + pvc pass through + :30 easy jump rope
Strength:
Every :90 x8 (12:00) -
1 clean and jerk (start light and build to a heavy single or stay moderate for 3 reps)
WOD: (20:00)
5 rounds for time (:60 rest between rounds) -
30 double under or singles
15 hang power snatch (75/55 or 55/35)
30 double under or singles
Accessory:
3x 8-10 Cuban press, very light weight https://youtu.be/XpcOM9Np9LQ
Wednesday, August 9
Warm-up: 3 rounds - 6 inch worms + 8 back rack lunges (start w/ empty barbell and build to Strength weight) + 10 alt reverse Samson + :30 easy bike
Strength:
E3MOM x3 (9:00) for quality reps @ steady pace -
:45-:60 back rack lunges (135/95 or 95/65 or 65/45)
WOD: (21:00)
3 rounds for max cals (3:00 rest between rounds) -
Tabata bike (:20 work/:10 rest x8)
*Complete as many calories as possible while maintaining the tabata format. Tip: leave some in the tank - work hard but don’t go above 8-9 RPE)
Accessory:
1:00/side banded hip flexor stretch (add overhead reach if desired) https://youtu.be/g1sOD9TYrLY
Thursday, August 10
Warm-up: 3 rounds - 10 banded good mornings + 8 runner lunge w/ thoracic rotation/side + 6 bootstrappers + :30 pigeon stretch/side
Strength:
Every :90 x8 (12:00) -
3-5 deadlifts, building to 60% 1RM or moderate weight
WOD:
In 20:00, complete the following @ steady pace (2:00 rest between rounds) -
Deadlift (start @ 60% 1RM or moderate weight)
5-5-5-5-5-5
*Advanced athlete’s should build to a heavy set of 5; if you are not comfortable building heavy, focus on form and build to a weight that is moderately challenging
Accessory:
Accumulate 1:00 seated hamstring stretch/side + 1:00 figure-4 stretch on wall
Friday, August 11
Warm-up: 2 rounds - 6 thread the needle w/ thoracic rotation/side + 8 bench press (empty barbell) + 10 banded pull-aparts + 12 banded forward raises
Strength:
10:00 EMOM -
3 bench press, building to WOD weight
WOD:
In 20:00, complete the following for quality reps -
HSPU or any push-up variation
20-18-16-14-12
Bench press (185/125 or 135/95 or 95/65)
10-8-6-4-2
Bar muscle-up or C2B pull-up
5-4-3-2-1
Accessory:
3x 8-10 1-arm bent-over row
Saturday, August 12
Warm-up: 10-8-6-4-2 back squats (start w/ empty barbell and build to Strength weight) + KB hip opener stretch/side + supine tuck-ups
Strength:
E2MOM x6 (12:00) -
6-8 back squats @ BW or ½ BW
WOD:
For time -
21-15-9
Thruster (95/65 or 65/45)
Toes-to-bar, knees-to-elbow, or v-ups
Accessory:
5:00 handstand work or gymnastics skill of choice