Monday, August 26
Warm-up: 2 rounds - 5 clean pull + 5 clean high pull + 5 muscle clean + 5 inch worm w/ push-up + 8 tempo ring row + 8 wall ball thruster + 8 banded pull-apart
Strength:
Every :90 x4 (12:00) -
3 clean and jerk (start light and build to WOD weight)
8-10 inverted ring row (feet elevated if possible) or inverted barbell row https://youtube.com/shorts/ReW3w6medds?si=1OK32Jlprr4orI30 https://youtu.be/9fItzuh9Iok?si=nb9k9RA1DlXyRf7v
WOD:
14:00 EMOM -
5-4-3-2-1-1-1 clean and jerk (build to heavy single if possible)
10-15 wall balls (20/14 or 14/10 or 10/6)
Accessory:
3x10-15/side lateral v-up, weighted if possible
https://youtube.com/shorts/MQdCv9PO2qU?si=R-k0eOTCrsKaiifu
Tuesday, August 27
Warm-up: 2:00 easy row, bike, or ski directly into 2 rounds - 12 alt toe touch from plank + 10 alt scorpion stretch + 8 supine toes-to-rig + 6/side reverse Samson
Strength:
9:00 EMOM -
8-10 seated incline DB bicep curl (2 @ light/moderate weight)
:30-:45 banded lat pull-down @ moderate tension
Rest
WOD:
For time -
75/60 calorie row, bike, or ski
Directly into -
27-21-15-9
Toes-to-bar
Push-up
Then into -
75/60 calorie row, bike, or ski
Accessory:
3x6-8/side DB/KB bird dog row, :01 pause @ top (50/35 or 40/25 or 30/15)
https://youtube.com/shorts/Xnccgl4FaRI?si=1OJuG2TtapShbfuc
Wednesday, August 28
Warm-up: 100 meter jog (1x) directly into 2 rounds - :30 easy jump rope + :20/side runners lunge + :10 chin over bar hold + 8 alt back lunge (start w/ empty barbell) + 8 DB RDL (2 @ light weight)
Strength:
In 12:00, superset the following x3 (:90 rest between sets) -
10-15 DB RDL w/ banded hip (2 @ challenging weight) https://youtu.be/ho_lh-TFSOk?si=jC-IaQV8lQq8MPD-
6-10 strict pull-up (rx+ weighted)
WOD:
2:30 work / 1:00 rest until 80 lunges (scale to 60) -
200 meter run
30 double under or 60 singles
Max alt back rack lunge (135/95 or 95/65 or 65/45) in remaining time
Accessory:
1:00/side figure-4 stretch + 1:00/side hamstring stretch
Thursday, August 29
Warm-up: 5-4-3 bench press (start w/ empty barbell) + 1-arm banded snow angel/side + push-up to pike + :20 HS hold or plank + :20 pvc pass through
Strength:
Every :90 x5 (15:00) -
Bench press 9-7-5-5-5 (start light and build slightly heavier than WOD weight)
:30-:60 handstand work (e.g., weight shift from HS on wall or pike on bench)
WOD:
150 sit-ups (scale to 100)
*E2MOM starting @ 0:00 - 5 bench press @ 155/105 or 105/75 or 75/45
Accessory:
3x 8-10/side supine bottoms-up KB arm bar rotation
https://youtube.com/shorts/tI6-KA_faOs?si=Al52bsSF3LsdkuRy
Friday, August 30
Warm-up: 1:00 easy bike directly into 10-8-6 Pendlay row (start w/ empty barbell and slowly build) + alt DB snatch (light) + banded good morning + alt Cossack squat
Strength:
12:00 EMOM -
8 Pendlay row (build to moderate set of 8) https://youtu.be/ezrZnmjZTR4?si=mmhH9kt6P9Wi7a9R
8/side stir the pot from med ball or exercise ball https://youtu.be/o-fgTuooKTA?si=uQSbfMSGhqq2ynYi
Rest
Partner WOD:
On a running clock for time -
10 rounds each (you go, I go) -
10/7 bike cals
-3:00 rest-
5 rounds each (you go, I go) -
20 alt DB snatch (50/35 or 40/25 or 30/15)
Accessory:
3x15-20 banded row from Superman https://youtu.be/p0DoMiaIA-I?si=_O_xScuFDHGmvbP_
Saturday, August 31
Warm-up: 2 rounds - 10 dips from bench + 5 burpee broad jump + 10 KB sumo deadlift high pull (light) + :30 chest opening stretch on rings + :30 lateral line hops
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
21-15-9
Dips from rings, handles, or bench
Barbell bicep curls (45/35)
WOD:
3 rounds -
15/12 cal row
10 burpees over rower
-2:00 rest-
3 rounds -
15/12 cal row
15 KB swing (53/35 or 35/20)
-2:00 rest-
3 rounds -
10 burpees over rower
15 KB swing
Accessory:
Accumulate 1:00 KB hamstring stretch from box + 1:00/side couch stretch