7/20-7/24

Monday July 20

Warm up : 10 plank to downward dog, 10 wall squats, :10 chin over bar hold x2

Strength: 6 rounds at a steady pace

8 single arm overhead lunges (per leg) (change arms after every round)

40 m bear hug carry (sandbag or wall ball works)

Wod: 20 minute time cap

5 rounds

40 double unders

10 deadlift (115/85)

5 clean and jerk (115/85)

Core: 2 rounds

5 dragon flags

:30 flutter kick 

Tuesday July 21

Warm up: 15 reverse hyper or GHD, 20 m frankenstein, 5 10 second push ups

X3

Strength: deadlift 14 minutes

Find a 2 rep max (quite touch and go rep)

Wod: 14 minute amrap

250 m row or ski

10 push up

20 air squats 

40 kb swings

Core: accumulate 90 seconds

L hang or hanging knee tuck 

Wednesday July 22

Warm up: 10 snatch grip deadlifts with bb or pvc, 10 pvc pass throughs, 10 overhead squats with barbell or pvc x3

Strength: Hang Snatch high pull minute 1-5 (add weight)

Hang snatch minute 5-15 

Find a heavy hang snatch

Wod: 12 minute time cap

7 wall balls

7 calories 

14 wall balls 

14 calories

21 wall balls

21 calories 

28

28

35 

35 

Done 

Core: accumulate a minute of each

plank with feet on swiss ball 

Plank with hands on swiss ball 

Thursday july 23

Warm up: 10 rdl with barbell or db, 10 kang squats, :20 sorenson

X3

Strength: back squat 15 minutes ( don't eliminate yourself too quick)

Build to a 10 rep max back squat

Wod: 20 minute time cap

5 rounds 

20 hang snatch (45/35)

10 pull up or 20 ring row

5 box jumps

Core: 30 strict knees to elbow 

Friday July 24

Warm up: 200 m run, :30 pigeon stretch, :30 plank, x2 

Strength:12 minutes 

build to a heavy power clean + thruster

Wod: 4 rounds for total reps

Choose any machine

10 calories

10 burpees 

200 m run

Rest 2 minutes between sets

Core: :20 hollow hold

:20 plank 

:20 flutter kick 

x2

7/13-7/17

Monday July 13 

Warm up: 10 wall squats (squat facing the wall forcing them to keep knees back), 5 box jump, 15 kb swings x2 

Strength: 15 minutes

hang power clean

First 5 minutes focus on hang power high pull then go to full hang power clean 

Wod: 15 minute time cap 

4 rounds 

8 front squat 135/95 

400 m run or 500 m row (no switching on this one) 

Core: plank off ( who can plank the longest ) 

(Winner gets a hoist or o2 on me) 

Tuesday July 14 

Warm up : 20 m frankensteins, 20 step ups, 10 ring rows, 15 banded ext rotation X3 

Strength :  15 minutes time cap 

5 rounds 

8 dB bench press (start light get heavy) 

:20 plank 

:30 wall sit 

Wod: 

5 rounds 

100 m sprint/jog 

14 kb swings

7 push ups (use plate to shorten push up if needed) 

Core : banded lat pull down from hollow hold 

3x10 

Wednesday July 15 

Warm up: 10 rdl with barbell or dB, 10 kang squats with barbell, :20 sorenson X3 

Strength : deadlift 12 minutes

Starting at 50% of 1rm 

3 quiet touch and go deadlift (no smashing off the floor… control) 

Build to a heavy one 

Wod : 20 minute time cap 

25 calories

50 dB snatches 50/35

25 calories 

25 box jumps 

Core : 30 strict knees to elbow (actually touch them together if you can) 

Thursday July 16 

Warm up : 10 ghd, 5 1 leg squats to bench or box per side, 7 wall balls x3

Strength : snatch 

15 minutes 

Min 1-3 snatch high pull 

Min 3-5 hang power snatch 

5-15 1 power snatch 1 overhead squat 

Wod: 20 minute time cap 

5 - 10 - 15 - 20 - 15 - 10 - 5 

Thrusters 45/35

Calories 

Burpees 

Core: 10 straight leg sit ups, :30 flutter kick 

X2-3

Friday July 17 

Warm up : 10 pvc pass through , 10 m Spider-Man, 10 m lunges, 5 pull ups or lat pull downs 

Strength : 3 rounds (can choose own weights for bigger jump if they please) 

20 back squats 

45/65/85 men

35/55/65 ladies 

More advanced option 

65/95/135

45/75/105 

Wod : 2 options 

Partner workout 

Only one person working at a time

1. 15 minute time cap 

2000 m row 

100 wall balls 

50 burpees 

1. 15 minute time cap 5 rounds 

200 m row 

20 wall balls

10 burpees 

Core : accumulate 2 minutes reverse plank shoulders on bench ( make tabletop )

7/6-7/11

Monday July 6

Warm up : 2 rounds 15 reverse hyper or ghd, 20 lunges, 20 banded ext rotations per side, 5 push ups

12 min emom 

1: 6 pushups without thighs touching ground (use a plate to shorten rep if you can’t go all the way to the ground)

2: :30 double under practice 

20 minute time cap

5 rounds 

8 calorie bike/ski

8 clean and press/jerk 135/95 or heavy (75-90% of your max is heavy) (not 50%) ☺️ there should be rest between most reps…. 

8 burpees 

Or the lighter way 

10 rounds but db or lighter bb clean and press 

Core

30 reps of each exercise

Russian twist

Leg lift

Toe touches 

Tuesday July 7

Warm up: 200 m then 2 rounds ( 5 box jumps, :30 pigeon stretch, 10 trx row ) 

Add a mobility/teaching point you want for squatting(breathing is a good one we forget about) 

14 min 

Starting at 50% of your max or just the bar if you don’t know your max.

Perform 5 back squats. Add weight and then proceed to do 5 more back squats. Continue this process till you find a heavy 5 back squats for the day. 

6 rounds for total reps 

2 rounds on bike

2 rounds on ski 

2 rounds in rower

You have 90 seconds to complete 

6 calories and as many burpees as you can. 

Rest 2 minutes between sets 

Cool down 

2 rounds 

200 m walk 

20 banded tricep pull downs 

20 banded bicep curls ( stand on band ) 

Wednesday July 8

Warm up: 2 rounds 10 pvc pass throughs, 10 pvc snatch, 10 pvc overhead squat, 200 m run 

Every :90 for 10 rounds 

Starting at 50% of your max or just the bar

2 power snatches 

Add weight after every round till we find a heavy 2 power snatches 

Or Emom :90 for 5 rounds

1: 16 dB snatches (start light increase weight each round)

2: 12 box jumps or 30 step ups 

18 min time cap 

200 m run

50 wall balls

400 m run

50 wall balls 

600 m run 

Core:

:20 hollow hold

15 reverse crunches

5 v ups 

Thursday July 9 

Warm up: 2 rounds 10 Romanian deadlift with barbell or pvc (RDL), 10 jumping squat, 25 dB press (pick a weight you can do 25 of) 

14 min amrap steady pace

1 strict press + 2 push press 

20 step ups 

10 glute bridges 

20 minute time cap 

3 rounds 

20 squat cleans 95/65 or dB thrusters 30/20

10 strict pull ups 

20 sit ups 

50 double unders 

Cool down:

3 strict pull ups without a band or 6 lat pull downs on the machine 

20 banded lat pull downs

(Do you feel these in the same area of the lats or are they hitting different muscles) 

Friday July 10

Warm up : 10 oh press with barbell, :30 oh lockout with barbell, :30 pigeon stretch, :30 quad stretch 

14 minutes at a steady pace 

4 Turkish get ups (2 per side) (don’t take too long on this if your struggling) 

12 ghd 

18 kb swings 

15 rounds 

1 deadlift

3 hspu or thighless push ups 

Core:

20 strict knees to elbow (actually touch them if you can)

6/29-7/3

Monday, June 29

Warm up:  2 rounds - 6 single leg deadlift/side (no weight, focus on tight and controlled scale position) + 10 back squats with PVC + 10 around the worlds with PVC + 12 plank ups

Strength: 

Every :90 for 5 rounds: 

1st: Back squat, building to 85-90% 1 RM by last set (e.g.,10@60%, 8@70%,6@75%,4@80%,2@85%), OR stay light/moderate to work on form, OR use DBs, following similar rep scheme, increasing weight if possible.

2nd: 5 Single leg KB or DB Deadlift/side (hold 1 weight in opposite hand of stabilizing foot, weight should touch near toes). 

WOD: 

4 rounds (2:00 on/1:00 off): 

2 rounds of 3 power cleans + 3 front squats + 3 shoulder to overhead (no heavier than 95/135, or use dumbbells, no heavier than 35/50)

In remaining time, AMRAP burpees over bar or dumbbells 

*Score is total number of burpees 

Accessory: 

200 meter 1-arm Farmer carry, switching arms as needed 

Tuesday, June 30

Warm up: 2 rounds - :30 banded side steps + 15 quadruped hip extensions/side + 10 jumping squats + :30 pigeon stretch/side + 6 inch worms with push up 

Strength: 

For 15:00: 

Work to moderate snatch or stay light and work on perfecting the movement.  In between lifts, work on a gymnastics skill of choice (e.g., kipping pull ups, muscle ups, wall walks, handstand walks, handstand hold etc…)

OR 

Alternate between the following, at a very steady pace: 

12 alternating DB snatch 

:45 basic gymnastics movement (e.g. hollow plank, pressing spine to ceiling, kipping from bar, Superman hold, etc…..)

WOD (15:00 timecap): 

For time, 40-30-20-10

Kettlebell swings 

Double unders or 80-60-40-20 singles 

Wall balls 

*10 v-ups after each set (e.g., after you complete 40 of all 3 movements, do v-ups) 

Accessory: 

Accumulate 2:00 front rack KB hold 

Wednesday, July 1

Warm up: 3 rounds - :30 plank to downward dog + 20 m spiderman stretch + :45 row, bike, or ski + 5 burpees 

Strength: 

Every :60 for 10:00: 

1st: 5-7 strict pull ups (:03 pause with chin above bar), or :20 top of ring row hold 

2nd: :30 hollow body rocks or hollow hold 

WOD: 

4 rounds for time: 

10 push jerk (no heavier than 95/135, or use DB’s) 

400 meter run 

10 HSPU or pike push ups or HRPU 

Accessory:  

2-3 rounds: 

:30 star plank or side plank/side (drop bottom knee to modify; keep hips high) 

Thursday, July 2

Warm up: 2 rounds - 20 meter toy soldiers + 20 m high knees + :20 kipping + :30 flutter kicks + :30 shoulder stretch (coaches choice) 

Strength: 

Every :90 for 4 rounds (12:00):  

1st: 6 1-arm overhead DB lunges/side (35/50 for competitive athlete) 

2nd: :45 kipping toes to bar 

WOD: 

21:00 AMRAP: 

21 sit ups 

15 hang power snatch (65/95) or 20 alternating DB snatch (no heavier than 35/50)

21 sit ups 

15 hang squat clean (65/95) or 15 DB hang squat clean (no heavier than 35/50)

Accessory:  

Accumulate 50 banded bent over rows 

Friday, July 3 

Warm up: 2 rounds - 10 push ups + 10 ring rows + 200 m run with wall ball + 15 banded good mornings 

Strength: 

For 15:00: 

Bench press - Work to tough triple (barbell or DB’s) 

*12 banded pull aparts between sets - focus on straight arms, and slow, deliberate pulls

WOD: 

“Christine” - 20:00 timecap 

3 rounds: 

500 meter row or ski, or 24 cal bike 

12 Deadlifts (Bodyweight for competitive athlete) or double KB deadlifts 

21 Box jumps or step ups 

Accessory: 

Accumulate 3:00 plank marches 

June 22

Monday, June 22

Warm up:  2 rounds - 10 pvc or banded pass throughs + 10 OHS with band or pvc + 10 reverse lunges + 5 push ups into downward dog + :30 plank 

Strength: 

Every :60 for 5 rounds: 

1st: 6 overhead reverse barbell lunges or 8 plate overhead lunges 

2nd: 3 wall walks or 5 pike to plank from box or :30 plank 

WOD: 

16:00 AMRAP: 

3 bar muscle ups or 6 pull-ups or 8 ring rows 

5 snatch (no heavier than 75/115) or 10 DB snatch (no heavier than 35/50)

15 sit-ups 

Accessory: 

Accumulate a 2:00 L-sit, L-hang, tuck hang, or hollow body hold 

Tuesday, June 23

Warm up: 2 rounds - 100 m row or run + 5 HRPU + 10 side plank rotations/side + :30 banded front rack stretch + :30 alternating quad stretch 

Strength: 

Every :90 for 4 rounds: 

1st: 3 power cleans at 75-80% 1RM or :30 DB cleans 

2nd: :45 double or single unders 

WOD: 

21-15-9, For time: 

Handstand push-ups or pike push ups or hand release push ups

Bike calories 

Accessory: 

2-3 rounds not for time:

:30 wall sit, weighted if possible 

12 single leg glute bridges/side 

Wednesday, June 24

Warm up: 2 rounds - 15 banded good mornings + 15 banded forward raises + 12 banded pull aparts + 7 burpees + :20 kipping 

Strength: 

For 12:00, at a steady pace: 

8 split squats/side (use barbell on back, or dumbbells at side), building in weight if possible + 6 strict toes to bar or knee raises (no kipping) 

WOD: 

7:00 AMRAP: 

7 KB swings 

7 goblet squats

2:00 rest

7:00 AMRAP: 

7 double DB deadlifts or KB sumo deadlift 

7 double DB Devil Press 

Accessory: 

Accumulate a total of 20 ring dips or dips off GHD, or 30 dips off box or bench

Thursday, June 25

Warm up: 200 meters + 2 rounds - 16 shoulder taps from plank + 10 jumping squats + :30 plate ground to overhead + :30 plate overhead hold

Strength: 

In 12:00: 

2 push press + 2 push jerk + 1 split jerk - Build to moderate/heavy complex

*30 mountain climbers after each lift

OR

E2MOM for 6 rounds: 

4 DB push press + 4 DB push jerk + 30 mountain climbers - build to heavier DB’s if form is perfect 

WOD: 

16:00 EMOM: 

1st: 12/14 calorie row or ski (or :45 row or ski) 

2nd: 8-10 pull ups or ring rows 

3rd: 3 Curtis P’s (1 power clean + 1 lunge/leg + 1 push press - no heavier than 95/135)

4th: 10 box jump overs or step overs 

Accessory: 

Banded lat pull downs - Accumulate 50 reps 

Friday, June 26 

Warm up: 2 rounds - :30 pigeon stretch + :30 Samson stretch + 5 inch worms + :30 pec stretch/side + :30 bottom of squat hold 

Strength: 

Every :60 for 5 rounds: 

1st: 5 man makers (1 push up on DB’s + 1 renegade row/side + clean + thruster) 

2nd: 8 alternating pistol squats (use bench or box, if needed) 

WOD (Open 17.3 - 20:00 timecap): 

10 rounds: 

9 thrusters (65/95 for competitive athlete)

35 double unders or 70 singes 

Accessory: 

400 m cool down walk