Monday, July 29
Warm-up: 5-4-3 front squat (start w/ empty barbel) + thoracic rotation from runners lunge/side + push-up to pike + scorpion stretch/side + :30 high knees
Strength:
Every :90 x8 (12:00) -
Front squat
5 @ 50, 55, 60, 65, 70, 75, 80, 85% 1RM respectively
WOD:
800 meter run
50 push-up (scale to 40)
600 meter run
40 push-up (scale to 30)
400 meter run
30 push-up (scale to 20)
200 meter run
20 push-up (scale to 10)
Accessory:
3x10/side side lying banded open book stretch
https://youtube.com/shorts/_2iQhZaUXd0?si=otTV_4pUeqvsB7qr
Tuesday, July 30
Warm-up: 8-6-4 power clean + alt front rack reverse lunge (start w/ empty barbell and slowly build) + alt Cossack squat + banded good morning + :30 easy jump rope
Strength:
12:00 EMOM -
1 power clean + 2 hang power clean + 4 alt front rack reverse lunge (start moderate and build slightly heavier than WOD weight if possible)
:30-:45 v-ups, weighted if possible
Rest
WOD:
Every 4:00 x4 (16:00) -
30 double under or 50 singles
15 hang power clean (135/95 or 105/75 or 75/45)
30 double under or 50 singles
Accessory:
3x 10-12 alternating DB bicep curl @ challenging weight (:60 rest between sets)
Wednesday, July 31
Warm-up: 2:00 easy row or ski directly into 2 rounds - 10 tempo ring row + 8 alt box step-up + 6 deadlift (start w/ empty barbell) + 8 bootstrapper + 10 plate hops
WOD:
36:00 EMOM -
15/12 cal row, bike, or ski (scale to 12/9)
15 reps movement x
Rest
Movement x =
From 0:00-12:00 - 15 pull-up or challenging ring row
From 12:00-24:00 - 15 box jump or alt step-up (24/20 in)
From 24:00-36:00 - 15 deadlift (135/95 or 115/75 or 95/65)
*Scaling option = 9-12 reps
Accessory:
Tabata hollow hold
Thursday, August 1
Warm-up: 5-4-3 back squat (start w/ empty barbell) + thoracic rotation from squat/side + reverse Samson/side + banded snow angel/side + :30 supine toes-to-rig
Strength:
In 16:00, build to a challenging set if possible (rest at least :90 between sets) -
5 back squat (starting @ 50% 1RM)
WOD:
For time -
5-10-15-20-15-10-5
Wall ball (20/14 or 14/10)
Toes-to-bar, knees-to-elbow, or leg raises from incline bench
https://youtu.be/V6pGX69u13w?si=8LceGfCwOKrnotCl
Accessory:
Accumulate 2:00-3:00 Copenhagen plank https://youtube.com/shorts/Rwap0_j5i5A?si=viEJ2K72jaDuosk8
Friday, August 2
Warm-up: 2 rounds - :30 shoulder tap from plank + 10 banded bent-over row+ 10 banded pull-apart + 20-ft walking lunge + 5 inch worm w/ push-up + 10 pvc pass through
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
:45-:60 DB/KB goblet march https://youtube.com/shorts/4aq6OBuEwzM?si=_Lnog1jt_vKERN_3
8-10 alt DB/KB plank pull through, feet elevated https://youtube.com/shorts/OQYaNK7qltg?si=BQQSX8QWGmmLdj9L
8-10 DB/KB bent over row from bench, :01 pause in top position
*Suggested weight - no heavier than 53/35 for all movements, including WOD
WOD:
For total sit-ups -
4:00 AMRAP -
42 alt DB/KB goblet lunge
Max sit-ups in remaining time
-2:00 rest-
3:00 AMRAP (starting @ 6:00) -
30 alt DB/KB goblet lunge
Max sit-ups in remaining time
-2:00 rest-
2:00 AMRAP (starting @ 11:00) -
18 alt DB/KB goblet lunge
Max sit-ups in remaining time
Accessory:
3x 6-10 dips from rings, dip handles, or bench (:60 rest between sets)
Saturday, August 3
Warm-up: 2 rounds - 12 alt hamstring scoops + 10 banded lat pull-down + 8 bench press (start w/ empty barbell) + :30 banded glute bridge + :30 banded side step + :30 top of ring row hold
Strength:
Every :90 x4 (12:00) -
3-5 bench press, warming up to WOD weight
8-10/side foot elevated single leg glute bridge, weighted if possible https://youtu.be/jd4DsHEn6sc?si=0LsiGukkom7VUpxu
*Note - be mindful of bar work space when setting up for bench press
WOD:
For quality reps @ steady pace -
10-8-6-4-2
Bench press @ no heavier than 185/125
After every round perform -
10-ft handstand walk
3-5 bar muscle-up, jumping bar muscle-up, or challenging pull variation
10-ft handstand walk
*HS walk alternates = weight shift from HS or pike or :30 alt shoulder tap from plank
Accessory:
Accumulate 1:00/side QL stretch on rig + 1:00/side figure-4 stretch w/ rotation