Monday, August 19
Warm-up: 8-6-4 side lying banded open book stretch/side + DB hang power clean (2 @ light weight) + Bulgarian split squat/side (2 @ light weight from 45# plate or red mat) + push-up to pike + alt Cossack squat
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
6-8/side Bulgarian DB split squat (2 @ moderate weight) https://youtube.com/shorts/uODWo4YqbT8?si=ZhLek108-junebl2
:30-:60 tuck-up around weight https://youtu.be/5cnLej4gbYw?si=k6u3wVRqUo3OZvPb
WOD:
For time -
30 lateral burpee over DB (scale to up downs)
30 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
30 lateral burpee over DB
Accessory:
Tabata barbell bicep curl (45/35)
Tuesday, August 20
Warm-up: 2 rounds - 5/side single leg RDL w/ row (light weight) + 7 DB sumo squat (light weight) + :30 easy bike + :30 banded pvc lat pull-down + :30 alt quad stretch
Strength:
In 14:00, complete 3 rounds of the following (:90 rest between rounds) -
6-8/side single leg KB RDL + row complex @ moderate weight https://youtu.be/JE-Dlw_yyUA?si=YxGC2Ege0izuEfzd
8-10 strict toes-to-bar or strict knees-to-elbow https://youtu.be/xX9Hzi7Onnw?si=NBz2ztoqevOKujRy https://youtu.be/_DUlB4YpZRw?si=U_ITyVJtmSM06G6S
10-15 deficit sumo squat @ moderate weight from 45# plates https://youtu.be/0XtCtWGKeQ4?si=31RqavJpAfo_qwhh
WOD:
5 rounds for total calories (15:00) -
Bike calories (:90 bike / :90 rest)
Accessory:
Superset x3 (:90 rest b/t supersets) - 6-10 hip extension + :10-:30 Sorenson hold
Wednesday, August 21
Warm-up: 200 m easy jog (1x) directly into 2 rounds - 10 tempo ring row + 5 kip swing + 10 alt plank-up + 8 banded pull-apart + 10 banded forward raise + 8 bootstrapper
WOD: (24:00)
6:00 AMRAP x3 (2:00 rest between AMRAPs) -
400 meter run
Max rounds Cindy in remaining time
*Cindy = 5 pull-up (rx+ 3 BMU) + 10 push-up + 15 air squat
Accessory:
3x8-10 DB reverse fly @ light/moderate weight https://youtube.com/shorts/M3udJ4o7ndU?si=OdAlK95Q_JOV7k6-
Thursday, August 22
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch (empty barbell) + single leg v-up/side + :20 easy jump rope + :20 weight shift from handstand or plank
Strength:
Every :90 x4 (12:00) -
1.1.1 power snatch, :10 rest between singles (start light and build if possible)
:30 max distance HS walk, HS weight shift on wall, or shoulder tap from plank
WOD:
12:00 AMRAP -
9 toes-to-bar, knees-to-elbow, or supine toes-to-rig
30 double under or 60 singles
9 hang power snatch (95/65 or 65/45 or 45/35)
30 double under or 60 singles
Accessory:
Accumulate 3:00 plank + 100 alt Russian twist w/ 25# plate or less (scale to :60 plank + 50 alt Russian twist @ 10#)
Friday, August 23
Warm-up: 2 rounds - 5 inch worm w/ push-up + 10 banded good morning + 5 deadlift (light) + 10 alt scorpion stretch + 5 bench press (light) + 10 banded snow angel
Strength:
In 15:00, complete 4 rounds of the following (:60 rest between rounds) -
3-5 deadlift (start light and build slightly heavier than WOD weight)
3-5 bench press (start light and build slightly heavier than WOD weight)
:30-:45 medicine ball crunch https://youtube.com/shorts/A0TScZ8bwU0?si=QAuJmOAjE3WyKCv6
WOD:
For time -
10 wall walk
20 deadlift (225/155 or 155/105 or 105/75)
40 bench press (155/105 or 105/75 or 85/55)
20 deadlift (same as above)
10 wall walk
Accessory:
Tabata alt banded side step
Saturday, August 24
Warm-up: 8-6-4 lateral box step-over (no weight) + KB hip opener stretch/side + alt upward to downward dog + :20 KB hamstring stretch from box + :30 easy row or ski
https://youtu.be/jANFe5lWUf0?si=hznC6KRZhpzf5mKO
https://youtu.be/KQr4qduXeQE?si=w-b-nTgZQvPwytt7
WOD:
6:00 EMOM x3 for total reps (2:00 rest between EMOMs) -
6:00 EMOM -
:20 lateral goblet box step-over (24/20 in or lower / 54/35 or less)
:40 sit-ups
:60 row or ski meters
-2:00 rest (6:00-8:00)-
6:00 EMOM (8:00-14:00) -
:20 row or ski meters
:40 lateral goblet box step-over
:60 sit-up
-2:00 rest (14:00-16:00)-
6:00 EMOM (16:00-22:00) -
:20 sit-ups
:40 row or ski meters
:60 lateral goblet box step-over
Accessory:
3x8-10 hamstring curls @ moderate weight (:60 rest between sets)