Monday, August 5

Warm-up:  2:00 easy row or ski (1x) directly into 8-6-4-2 alt pistol squat to bench + strict press (start w/ empty barbell and build to 75% 1RM) + banded good morning + pvc pass through 

Strength

Every :90 x4 (12:00) -

  1. :30-:60 alt pistol squat 

  2. 5-7 strict press @ 75% 1RM or moderately heavy weight 

WOD

500-400-300-200-100

Row or ski meters 

*After each round - 20 KB swing (53/35 or 35/20) 

Accessory

3x 8-10 chest supported DB row (2 @ moderate weight) 

Tuesday, August 6

Warm-up:  2 rounds - :30 easy jump rope + 3 bear complex (empty barbell) + 10 alt Cossack squat + 8/side thoracic rotation from runners lunge + 6 push-up to pike 

Strength

12:00 EMOM - 

  1. 1 bear complex (start light and build to moderate weight) 

  2. :30-:45 plate crunch (no heavier than 25#)  https://youtu.be/pfD2qH-ecAU?si=12mZCR4kVXmJRSMg

  3. Rest 

*Bear complex = power clean + front squat + push press + back squat + push press 

WOD

4 rounds for time (2:00 rest between rounds) -

9 thruster (95/65 or 65/45 or 45/35) 

35 double under or 50 singles 

9 thruster (95/65 or 65/45 or 45/35) 

35 double under or 50 singles 

Accessory

3x 6-8 banded ITW (:60 rest between sets)  https://youtu.be/69sfvYgWK2Y?si=XZrUwtlY4dnSnu5W

Wednesday, August 7

Warm-up:  2:00 easy bike (1x) directly into 3 rounds - 12 alt toe touch from plank + 10 tempo ring row + 8 alt walking lunge (no weight) + 6 alt renegade row (2 @ light weight) + 6 hanging scap pulls + 4 inch worm w/ push-up 

WOD

Every 5:00 x5 @ steady pace (25:00) -

6 strict pull-up 

12 alt renegade row (2 @ 50/35 or 40/25 or 30/15) 

18/15 cal bike (scale to 12/9) 

24 alt lunge (no weight) 

Accessory

200-400 Farmer’s carry (2 @ same weight as above if possible)

Thursday, August 8

Warm-up: 2 rounds - 10 banded pull-apart + 8 DB bench press (light) + 6 DB deadlift (light) + 8/side 1-arm banded snow angel + 10 alt scorpion stretch + :30 high knees 

Strength

In 12:00, superset the following x3 (:90 rest between sets) -

  1. 21 bicep curl series (7 bottom to mid + 7 mid to top + 7 full) 

  2. 15-21 barbell crunch https://youtu.be/PhYVuUaYoTg?si=6UXtitWlJXJwCSVI

  3. 15-21 barbell bent over row, :01 pause @ top 

*Use empty barbell (or light/moderate DB’s) for all 3 movements 

WOD

2 rounds for time - 

200 meter run 

40 DB bench press (2 @ 50/35 or 40/25 or 30/15) 

200 meter run 

40 DB deadlift (2 @ 50/35 or 40/25 or 30/15) 

200 meter run

40 sit-ups (GHD or weighted if possible) 

Accessory

3x 10-15/side banded oblique rotation https://youtu.be/kzohPKhTEqk?si=UTQq-AjyH4HhGUHp

Friday, August 9

Warm-up:  5-4-3 single leg v-up/side + burpee broad jump + 1 ¼ back squat (start w/ empty barbell) + thoracic rotation/side from low squat + hamstring scoop/side 

Strength

Every :90 x5 (15:00) -

  1. 6 1 ¼ squat (start light and build to moderate weight) https://youtu.be/ukhJDU44pyQ?si=13I2t_J3_lAoEPMU

  2. :30-:45 DB plank pull through @ moderate weight https://youtu.be/Zko5x2SoQmo?si=Vw3syzphvdzoXt3-

WOD

:90 work / 1:00 rest x6 (15:00) for total burpees -

21-18-15-12-9-6 

Toes-to-bar, knees-to-elbow, or v-up

Max line facing burpees (scale to up downs) https://youtu.be/79YqrxNjntI?si=5F679VS2K5yrUa5H

*Scaling toes-to-bar option = 18-15-12-9-6-3 

Accessory

Tabata banded row from plank (4 rounds/side) 

https://youtube.com/shorts/b24R1ok2ws4?si=PN0KqEE14CNYRUTq

Saturday, August 10

Warm-up:  2 rounds - 5 muscle snatch + 5 overhead squat (empty barbell) + :20 handstand hold + 10 banded forward raise + :30 easy jump rope + 10/side quadruped thread the needle w/ thoracic rotation 

WOD

30:00 EMOM - 

  1. 5 hang power snatch + 5 overhead squat (95/65 or 65/45 or 45/35) 

  2. Max unbroken handstand push-up, or and push-up variation 

  3. Rest 

  4. 50 double under or 100 singles 

  5. Max unbroken distance HS walk, alt weight shift from HS on wall, or :45-:60 alt shoulder tap from plank

  6. Rest 

*For HSPU and HS walks, rest after you complete 1 unbroken set 

Accessory

3x10 hamstring curls @ moderate weight

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