Monday, July 1
Warm-up: 5-4-3-2 bench press (start w/ empty barbell and build to 65% 1RM) + :30 easy jump rope + inch worm w/ push-up + sumo KB deadlift high pull (light weight)
Strength:
In 14:00, complete 3 rounds of the following cluster (:20 rest between clusters, 2:00 rest between rounds) -
Bench press
2-3-4-5-6 (round 1 @ 60% 1RM, round 2 @ 65% 1RM, round 3 @ 70% 1RM)
*20 reps = 1 round
WOD:
For time -
40-30-20-10
Russian KB swing or sumo KB deadlift (70/54 or 54/35 or 35/20)
80-60-40-20
Double under (or 160-120-80-40 singles)
Accessory:
3x10/side DB external rotation @ light weight
https://youtu.be/mbdDt0c9bZY?si=pFs4gewIZ55xBTlo
Tuesday, July 2
Warm-up: 2:00 easy bike (1x) directly into 2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean + 5 front squat (empty barbell) + 10 alt toe touch from plank + 10 alt Cossack squat + 10 tempo ring row
Strength:
12:00 EMOM -
8-10 strict pull-up or challenging pull variation
:45-:60 push-up + mountain climber complex (very steady pace) https://youtube.com/shorts/qJcFEKqcoGM?si=WgLMRBczGUZzjMm6
Rest
WOD:
In 15:00, complete the following for total bike calories -
On a 3:00 running clock -
25 hang power clean (95/65 or 65/45 or 45/35)
25 front squat (same weight as above)
Max bike cals in remaining time
-3:00 rest-
On a 3:00 running clock -
20 hang power clean (115/75 or 85/55 or 65/45)
20 front squat (same weight as above)
Max bike cals in remaining time
-3:00 rest-
On a 3:00 running clock -
15 hang power clean (135/95 or 115/75 or 85/55)
15 front squat (same weight as above)
Max bike cals in remaining time
Accessory:
3x10-15 barbell bicep curl, :03 eccentric and concentric tempo (45/35)
Wednesday, July 3
Warm-up: 2:00 easy row or ski (1x) directly into 2 rounds - 8 alt reverse Samson + 8/side thoracic rotation from runners lunge + 10 alt single leg v-up + :30/side figure-4 stretch
Strength:
Every :90 x4 (12:00) -
6-8/side deficit DB lunge w/ knee drive (2 @ moderate weight) https://youtube.com/shorts/8EKeiGvDSSA?si=iZodrnyiR8jd7Xel
:45-:60 Russian twist @ challenging weight
WOD:
6:00 AMRAP -
50 sit-ups (weighted or GHD if possible)
Max row or ski cals
-3:00 rest-
For time -
X row cals (total # of cals from above)
50 toes-to-bar, knees-to-elbow, or toes-to-rig
Accessory:
Accumulate 30-50/side banded rotation
https://youtu.be/L5J3juj8PYg?feature=shared
Thursday, July 4
Warm-up: 2 rounds - 10 alt scorpion stretch + :30 alt upward to downward dog + 10 alt box step-up + :30 high knees + 5/side 1-arm DB snatch (light) + :30 banded pvc hold from hollow https://youtu.be/F_Tr45dImsA?si=9hIxvAgXSL6Xmsh6
Partner WOD:
5 rounds for time (you go, I go) -
200 meter run (together)
10 bar muscle-up, jumping BMU, or 20 chest-to-bar or chin-over-bar pull-up
20 1-arm Devil press @ 50/35 or 40/25 or 30/15)
30 box jump over or step-over (24/20 in)
200 meter run (together)
*On Devil press, switch arms every 5 reps; partners split reps evenly for each movement
Accessory:
1:00/side banded hamstring stretch
1:00/side banded hip flexor stretch
Friday, July 5
Warm-up: 2:00 easy ski (1x) directly into 8-6-4-2 deadlift + strict press (light weight) + inch worm w/ push-up + alt thoracic reach from squat + :20 chest opening stretch
WOD:
In 30:00, complete the following @ a steady pace (start light and build to a challenging single if possible) -
10-9-8-7-6-5-4-3-2-1
Deadlift
Jerk, push or split
Accessory:
Accumulate 20-30 prone Y raise + prone T raise, :03 pause @ top
https://youtu.be/w1AWGKubE5U?si=SB8AhjJ5N4vg-EV0
https://youtu.be/yejKRcxeH90?si=EhQz63nhCQUR5dCB
Saturday, July 6
Warm-up: 2:00 easy row, bike, or ski (1x) directly into 8-6-4 alt pistol squat to bench + push-up to pike + alt quad stretch + alt shoulder taps from handstand, pike, or plank
Strength:
Every :90 x5 (15:00) -
:30-:45 alt pistol squat or pistol squat progression work
30-ft handstand walk or :30-:45 other handstand work
WOD:
Every :90 x10 (15:00) -
13 cal row, bike, or ski + 1 burpee
12 cal row, bike, or ski + 2 burpee
11 cal row, bike, or ski + 3 burpee
10 cal row, bike, or ski + 4 burpee
9 cal row, bike, or ski + 5 burpee
8 cal row or ski + 6 burpee
7 cal row or ski + 7 burpee
6 cal row or ski + 8 burpee
5 cal row or ski + 9 burpee
4 cal row or ski + 10 burpee
*Scaling option = HSPU instead of burpees; scale calories as needed
Accessory:
Cuban press (2 light plates) - accumulate 20-30 reps https://youtu.be/XpcOM9Np9LQ?si=S7zqF4y-hsWn0kKq