Monday, July 22
Warm-up: 2:00 easy row, bike, or ski (1x) directly into 2 rounds - 10 alt box step-up + 5/side 1-arm DB snatch (light) + 5 high bar dips or 10 dips from bench + 5 DB bench press (2 @ light weight) + 10 pvc pass through
WOD:
E2MOM x3 (36:00) -
30/20 cal row or ski (scale to 20/10)
5 box jump (30/24 or 24/20) + 10 DB bench press (2 @ 50/35 or 40/25 or 30/15)
30/20 cal bike (scale to 20/10)
10 alt 1-arm DB Devil press @ 50/35 o4 40/25 or 30/15
20 sit-up
5 bar muscle-up or 10 pull-up or ring row
Accessory:
3x 10-12/side cable Pallof rotation @ moderately challenging weight
https://youtube.com/shorts/9r84rl0IxCI?si=6nokPw_iYkaKo_qT
Tuesday, July 23
Warm-up: 6-4-2 muscle clean + front squat + strict press (start w/ empty barbell and slowly build) + thoracic rotation/side from low squat + alt reverse Samson + :30 easy jump rope + :30 Farmer hold (light) https://youtu.be/Xt7ocQZ0VrA?si=QTo99ZrZO1ZL_gSL
Strength:
Every :90 x4 (12:00) -
3 hang power clean + 4 front squat + 2 push jerk (build to a challenging complex if possible; reps should be unbroken)
100-ft Farmers carry (2 @ 70/53 or 53/35 or 35/20)
WOD:
For time -
75 double under or 150 singles
25 hang power clean (155/105 or 105/75 or 75/45)
50 toes-to-bar, knees-to-elbow, or supine toes-to-rig
25 hang power clean (155/105 or 105/75 or 75/45)
75 double under or 150 singles
Accessory:
3x 8-10 barbell hip thrust, :03 pause @ top (same weight as power cleans)
Wednesday, July 24
Warm-up: 8-6-4 wall ball thruster + banded good morning + alt Cossack squat + banded single leg RDl/side + :30 alt shoulder tap from handstand, pike, or plank
Strength:
In 14:00, superset the following x4 (:90 rest between supersets) -
6-8/side single leg KB RDL (53/35 or 35/20 or 20/10)
30-ft HS walk, :30 weight shift from pike or HS on wall, or :30-:60 challenging plank
WOD:
AMREPS in 16:00 (for total wall balls) -
400 meter run
40 alt goblet lunge (53/35 or 35/20 or 20/10)
400 meter run
40 KB swing (53/35 or 35/20)
400 meter run
Max wall ball reps in remaining time (20/14 or 14/10)
Accessory:
3x 8-12 dips from rings, dips handles, or bench
Thursday, July 25
Warm-up: 2 rounds - 12 banded pull-apart + 10 DB strict press (light) + 8/side thoracic rotation from runners lunge + 6 back squat (start w/ empty barbell) + 4 inch worm w/ push-up + :30 lateral line hops
WOD:
On a running clock @ steady pace -
Starting @ 0:00 -
1-2-3-4-5-6-7-8-9-10
Pull-up or challenging ring row
Back squat (135/95 or 95/65 or 65/45)
On the 12:00 -
21-15-9
Handstand push-up or any push-up variation
Deadlift (135/95 or 95/65 or 65/45)
On the 24:00 -
3 rounds -
10 burpees over DB
10 DB push press (2 @ 50/35 or 40/25 or 30/15)
Accessory:
Accumulate 50-100 alternating plank hip dips (rest as needed)
https://youtu.be/DnVU4qqPmgQ?si=0I93ClpcJp--aknS
Friday, July 26
Warm-up: 2:00 easy row, bike, or ski (1x) directly into 5-4-3 bench press (start w/ empty barbell and build to 60% 1RM) + scorpion stretch/side + 1-arm banded snow angel/side + :20 chest opener stretch on rings or trx
Strength:
E2MOM x6 (12:00) -
Bench press
12-10-8-6-4-2 (@ 60, 65, 70, 75, 80, 85% 1RM respectively)
Partner WOD:
E2MOM until 200 calories (you go, I go) -
5 wall walk (scale to 3)
Max row, bike, or ski cals
*Partners switch every 2:00
Accessory:
Tabata alternating KB gorilla row (2 @ 53/35 or 35/20)
Saturday, July 27
Warm-up: 2 rounds - 10 alt DB renegade row + 8 DB power clean (2 @ light weight) + 6 kip swings + 8 bootstrapper + 10 supine toes-to-rig + :30 easy jump rope
Strength:
12:00 EMOM -
8-10 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
Max unbroken kipping toes-to-bar or knees-to-elbow, or v-ups
Rest
WOD:
For time -
100 DB power clean (2 @ 50/35 or 40/25 or 30/15)
*Every time you break - 30 double under (50 singles)
Accessory:
Accumulate 1:00/side banded hamstring stretch + 1:00/side banded hip flexor stretch + 1:00/side figure-4 stretch