8/3-8/7
Monday, August 3
Warm up: :30 banded front rack stretch/side + 3 rounds - 12 hollow rocks + 12 plate ground to overhead + 5 inch worms with push up
+
Strength:
In 12:00, work to moderate-heavy complex:
3 power cleans + 3 front squats + 3 push press
+
WOD:
For Time, 20:00 cap:
800 meter run
25 hang power cleans (65/95)
12 pull ups or ring rows
400 meter run
20 push press
12 pull ups or ring rows
200 meter run
15 front squats
12 pull ups or ring rows
*Weight no heavier than 65/95, scale as needed
** Can use barbell or DB’s
+
Accessory (optional):
Accumulate a total of 50 alternating bicep curls
Tuesday, August 4
Warm up: 200 meters + 2 rounds - 15 banded forward raises + 15 banded pull aparts + :30 HS hold or plank + :30 pec stretch
Strength:
Superset the following, working at steady pace for 15:00:
5 Bench press, building to 80% 1RM or DB Bench
5 bent over rows with DB or KB/side
+
WOD:
For Time, 21-15-9:
Deadlifts (155/225)
Handstand push ups, pike push ups, or regular push ups for quality (chest to ground or plate/thighs off)
Bike calories
Accessory (optional):
200 meter 1-arm Farmer’s carry, switch arms as needed
Wednesday, August 5
Warm up: 200 meters + 2 rounds - 20 m Spider-Man stretch + 20 m quad stretch + :30 banded side steps + 12 banded good mornings
Strength:
In 20:00, complete the following:
10-9-8-7-6-5-4-3-2-1 Back squats, building in weight if form is perfect
*Work on gymnastics movement of choice between lifts (e.g., handstand walking, wall walks, handstand hold, toes to bar, muscle ups, kipping, etc….)
WOD:
AMReps in 8:00:
2, 4, 6, 8, 10…..
Hang squat clean (no heavier than 95/135) or DB hang squat cleans
Lateral burpees over bar or DB’s
Accessory (optional):
Accumulate a total of 30 banded shoulder internal rotations/side
Accumulate a total of 30 banded shoulder external rotations/side
Thursday, August 6
Warm up: 200 meters + 2 rounds - 10 pass throughs, 10 pass throughs from squat, 12 plank to toe touch, 12 plank ups, shoulder mobility stretch (coaches choice)
+
Strength:
For 12:00, superset the following:
5 SOTS Press (start with empty barbell or pvc, slowly add weight if form is perfect) OR 5 behind the neck jerks (standing from rack) OR 10 Overhead squats (if you have shoulder pain with any of these movements, work on traditional push jerk)
+
12 weighted side bends/side
+
WOD (16:00 cap)
For Time:
20-15-10-5
Calorie Row
Snatch (65/95) or DB snatch
Toes to bar or knees to elbow
+
Accessory (optional):
Accumulate 2:00 side plank or star plank or weighted star plank/side
Friday, August 7
Warm up: :45 pigeon stretch/side + 2 rounds with light/moderate KB - 10 single leg deadlift (5/side) + 10 around the worlds (5 in each direction) + 8 single arm swings/arm + :30 squat hold
+
Strength:
Every :60 for 12:00:
1st: 10 pistol squats (5/side)
2nd: 5-7 strict pull ups or ring rows (as horizontal as you can get)
3rd: 7 ring dips or dips off GHD (banded if needed) or 14 dips off box
+
WOD:
16:00 AMRAP:
40 double unders or 80 singles
30 butterfly sit ups or traditional sit ups
20 alternating front rack lunges (no heavier than 95/135), or DB lunges
10 burpee box jumps or burpee step ups
+
Accessory (optional):
2-3 rounds:
15 banded tricep pulls
30 shoulder taps from plank (plate on back to scale up)
7/27-7/31
Monday July 27
Warm up ( :20 hang from bar, :20 plank, 20 reverse hyper with or without weight)
X2
Strength: 15 minutes (every deadlift counts even warm up)
Accumulate 6-8000 pounds total deadlifting
( 60 Deadlifts at 100 pounds = 6,000 pounds total )
( 20 deadlifts at 300 pounds = 6,000 pounds total )
Wod: 4 rounds
2 minutes to complete
8/10 calorie ski or bike
As many push ups as possible
Rest 1 minute
Core:
:30 flutter kick into :30 plank
Rest 1 minute
2-3 rounds
Tuesday july 28
Warm up ( 15 banded side steps, 10 wall squats with pvc overhead, 10 stotts press with pvc )
Strength: 15 min clean and push jerk
45/35 15 reps with just the bar
65/95 15 reps at this weight or lower
Then continue to find a heavy set or complete a emom with time remaining at the weight you feel is heavy
Wod: 2 rounds
200 m run
50 wall balls (14/10)
10 pull ups or 20 ring rows
200 m run
Rest 2 minutes between sets
core :
30 russian twists, 30 leg lifts, :30 pigeon stretch, 10 t spine stretches on wall
Wednesday july 29
Warm up ( :30 hang for toes, 10 10 second squats (5 down 5 up), 5 10 second push ups
Strength: Front squat 15 minutes
Accumulate 4,000 pounds total
( 40 squats at 100 pounds)
( 20 squats at 200 pounds)
Wod: 5 rounds
10 thrusters 65/45
5 burpees
30 double unders 60 singles
Core: 20 banded lat pull downs, 20 tricep pull downs, 1 min seated reach for toes
Thursday july 30
Warm up ( 50 air squats, 20 ring rows, 20 m frankenstein, :30 quad stretch per side)
Strength 15 minutes overhead press
30 strict presses with just the bar
Then find heavy set of
2 strict press +1 push press
Wod:
100 weighted step ups holding db
men 24” box ladies 20”
Core : 20 strict knees to elbow, :30 hanging knee tuck hold, 20 pvc pass throughs
Friday july 31
Warm up ( 10 rdl with bb, 1 min reverse plank with shoulders on bench, 10 oh press with bb )
Strength 12 minutes
6 turkish get ups with no weight
20 reverse lunges
500 m row or ski
Wod: run 1 mile for time
Core : use foam roller to roll out
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
15 minute time cap
2000 m row
100 wall balls
50 burpees
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)