Monday, 7/12 - Saturday, 7/17

Monday, July 12 

Warm-up: 10-8-6-4-2 - banded good mornings + Samson stretch + plank-ups + deadlifts (building toward WOD weight) 

Strength: 

12:00 EMOM - 

1st: :30 HSPU, pike push-ups, or traditional push-ups for quality

2nd: :30 hollow rocks for quality 

WOD:

For time - 

2-4-6-8-10-8-6-4-2

Deadlift (155/105 or 125/85) 

Hang power cleans (155/105 or 125/85 or 95/65)

Bar-facing burpees 

*Scale weight as needed

Tuesday, July 13 

Warm-up: 10:00 AMRAP@steady pace - 6 inch worms + 8 bootstrappers + 10 pass through + 12 sit-ups + :30 easy bike 

WOD:

Every 5:00 for 5 rounds - 

500 meter row 

20 wall balls (20/14) 

10 toes-to-bar 

*Scale reps as needed to assure some rest each round; scale toes-to-bar to knees-to-elbow or v-ups 

**Score is your slowest round 

Accessory (optional): 

5 rounds, unbroken if possible - 10 v-ups + 10 sit-ups 

Wednesday, July 14

Warm-up: 5-4-3-2-1 banded pull-aparts + push-ups + bench press (build towards 70%) + ring rows + :30 banded side steps between rounds 

Strength: 

Every :90 for 5 rounds - 

1st: 5-7 bench press @70-75% 1RM, or moderate weight

2nd: :45 double unders for quality 

WOD:

For time - 

21-15-9 

Bike cals 

American KB swings (50/35) 

Rest 2:00

9-15-21

American KB swings (50/35) 

Bike cals 

Accessory (optional): 

2x:30 dual KB overhead isometric hold 

Thursday, July 15 

Warm-up: 2 rounds - :30 jumping jacks + 10 step-ups + :30 air squats + 10 tuck ups + :30 shoulder taps from plank + 10 push-ups to pike 

Strength: 

12:00 EMOM - 

1st: 10-12 alt renegade rows (5-6/side) 

2nd: 10-12 sumo KB deadlifts, challenging weight 

3rd: :40 mountain climbers 

4th: Rest 

WOD:

AMRAP for total reps - 

3:00 single DB squats (50/35 or 30/20) 

2:00 single DB step-ups (50/35 or 30/20) 

1:00 burpees 

Rest 1:00

1:00 burpees 

2:00 single DB step-ups (50/35 or 30/20) 

3:00 single DB squats (50/35 or 30/20) 

Accessory (optional): 

Accumulate 2:00 L-sit or L-hang 

Friday, July 15 

Warm-up: 3 rounds - 5 muscle cleans + 10 alt reverse lunges + 5 muscle snatches + 10 groiners + 5 kip swings

Strength: 

In 15:00, work to complete the following sequence, building in weight if possible - 

Power clean

9-7-5-3-1-1-1

WOD:

For time - 

800 meter run 

20 bar muscle-ups or chest to bar pull-ups 

20 hang power snatches (115/75 or 85/55) 

20 overhead alt lunges (115/75 or 85/55) 

800 meter run 

*Scale muscle-ups/C2B to challenging ring rows 

Accessory (optional): 

3x10 hamstring curls 

Saturday, July 16 

Warm-up: In 10:00, work to build to 80% back squat 1 RM; get a :30 handstand hold or plank + :30 penguin jumps b/t lifts (alternate movements after each warm-up lift) 

Strength: 

Every :90 for 5 rounds - 

1st: :45 handstand work or plank variation of choice (e.g., handstand walks, plank pull throughs, wall walks, etc..)

2nd: 3 back squats @ 80% 1RM or moderately heavy weight 

WOD:

For time - 

“Annie” 

50-40-30-20-10

Double unders 

Sit-ups 

*Good times for “Annie” - Beginner 10-12 mins; Intermediate 8-10 mins; advanced 7-8 mins; elite < 6 mins 

**Scale dubs to singles and double reps (100-80-60-40-20)

Accessory (optional): 

400 meter Farmers carry, challenging weight 

Monday, 7/5 - Saturday, 7/10

Monday, 7/5 

Warm-up: :60 banded side steps + 10-8-6-4-2 - v-ups + kip swings + step-ups + bootstrappers + pass throughs

WOD: 

“4th of July 1776”

4 rounds for time - 

300 meter run 

24 toes-to-bar 

24 box jumps (24/20)

24 goblet squats (53/35) 

24 hand-release push-ups 

24 cal bike/row (alternate each round) 

24 air squats

*Floater - 1,776 meter ski - complete all meters at once if possible; complete at the beginning, end, or after any round

Tuesday, July 6 

Warm-up: 10-8-5-4-2 Ring rows + banded forward raises + banded pull-aparts + inch worms + deadlifts (building toward WOD weight) 

Strength: 

15:00 EMOM - 

1st: :30 tough pull movement (e.g., sled pull, muscle up, horizontal ring rows, pull-ups) 

2nd: :30 dual DB push press, challenging weight 

3rd: Rest 

WOD: 

For quality - 

27 deadlifts (185/125 or 135/95) 

21 deadlifts (225/155)

15 deadlifts (275/185) 

9 deadlifts (315/225) 

*Rest 1:00 between sets 

**If starting at 135/95 weight, build by 10-20 lbs each round going forward, if possible 

Accessory (optional): 

3x10 hamstring curls

Wednesday, July 7 

Warm-up: 5-4-3-2-1 - pass throughs + push-ups + bench press (building toward 75%) + 20 m high knees after each round 

Strength: 

In 14:00, work to complete the following - 

Bench press 

20 reps @ 70-75% 1RM

10 reps @ 85-90% 1RM

*Break up reps however you’d like (e.g., 4x5 @ 75%) 

 *Rest as needed after each set 

WOD: 

Every 3:00 for 5 rounds - 

15/12 cal bike 

60 double unders (or 120 singles) 

12 hang power cleans (95/65) 

*Scale reps as needed to assure some rest each round

Accessory (optional): 

Accumulate 20-30 dips (ring or GHD); use band if necessary 

Thursday, July 8

Warm-up: 2 rounds - 10 thrusters w/pvc + 10 OHS w/pvc + 10 alt groiners + :30 pigeon stretch/side + :30 banded side steps 

Strength: 

Every :90 for 10 rounds - 

1 squat snatch OR 1 power snatch + 1 OHS 

*Build in weight if possible, or stay light to moderate to work on form

WOD: 

14:00 AMRAP - 

500 m row

Max unbroken thrusters (95/65) 

*When you get to the point where you need to break on the thrusters, head back to the rower and repeat. 

**Score is total number of thrusters 

Friday, July 9

Warm-up: 10:00 AMRAP@steady pace - 8 kip swings + :30 handstand hold or plank + 10 air squats + 10 bootstrappers + :30 easy bike + 20 m burpee broad jumps 

Strength: 

Every :90 for 5 rounds (15:00) - 

1st: :45 gymnastics work on movement of choice (e.g., handstand walks, HSPU, toes-to-bar, double unders, hollow rocks, etc) 

2nd: :45 weighted wall sit (focus on hips slightly below knees, knees pressed out) 

WOD: 

For time -

30-20-10

Russian KB swings (70/53 or 53/35) 

Burpees over KB 

Cash out: 40 pull-ups 

Accessory (optional): 

Accumulate 100-150 plank marches 

Saturday, July 10 

Warm-up: 2 rounds - 10 jumping squats + 20 meter bear crawl + 10 jumping lunges + 20 meter crab walk + 5 snatch balances w/pvc or empty barbell 

Strength: 

In 16:00, work to complete the following squat sequence (overhead, front, or back squat - athlete’s choice) - 

9-7-5-3-1-1-1

WOD: 

“Nancy” 

5 rounds for time - 

400 meter run 

15 overhead squats (95/65) 

*Scale weight as needed 

**Good times for Nancy - beginner 17-20 mins; intermediate 13-16 mins; advanced 10-12 mins; elite < 9 mins

Accessory (optional): 

400 meter Farmer’s carry 

Monday, June 28 - Saturday, July 3

Monday, 6/28 

Warm-up: 10:00 AMRAP@steady pace - :30 bike + 20 m Spider-Man stretch + 20 m high knees + 10 banded forward raises + 10 banded pull-aparts 

Strength: 

In 15:00, complete 3 supersets of the following for quality - 

12 KB single leg RDL/side 

8 KB goblet Cossack squats/side 

Rest :60-:90 between sets 

*Weight should be moderate - focus on quality and control of each movement

WOD: 

8:00 AMRAP - 

15 wall ball shots (20/14) 

6 1-arm alt Devil press (50/35 or 35/20) 

*Coaches challenge - can you get 1 round/minute? 

Accessory (optional): 

Accumulate 50 v-ups for quality 

Tuesday, 6/29 

Warm-up: 3 rounds - 20 m bear crawl +  :30 plank-ups + 5 kip swings + 20 m burpee broad jumps + 8 bench press w/empty bar (slowly start building toward 90% 1RM) 

Strength: 

For 15:00 - 

0:00-5:00 - continue building to 90% 1RM bench press

5:00-15:00 - complete 1 bench press @ 90% 1RM every :60 for 10:00

WOD: 

3 rounds for time - 

20 hang power cleans (95/65) 

15 bar-facing burpees 

10 bike calories 

5 bar muscle-ups or 7 strict pull-ups or ring rows (as horizontal as possible) 

Accessory (optional): 

Accumulate 100 dips from bench 

Wednesday, 6/30

Warm-up: :60 banded side steps + 10-8-6-4-2 - muscle cleans w/empty barbell + OHS w/pvc + pass throughs + bootstrappers 

Strength: 

Every :90 for 10 rounds - 

Sets 1&2 - 3 squat cleans@60% 1 RM

Sets 3&4 - 2 squat cleans@70% 1RM

Sets 5&6 - 1 squat clean@80% 1RM 

Sets 7&8 - 2 squat cleans@70% 1RM

Sets 9&10 - 3 squat cleans@60% 1RM

WOD: 

5 rounds (2:00 work/:60 rest) - 

20/16 cal row 

Max effort overhead squats (95/65 or 55/35) 

*Score is total number of OHS 

Accessory (optional): 

:60 weighted glute bridge hold/:60 rest x2

Thursday, 7/1 

Warm-up: 200 meter run + 2 rounds - 10 pass throughs + 10 inch worms w/push-up + :30 handstand hold or plank + 15 plate ground to overhead, light

Strength: 

12:00 EMOM, for quality - 

1st: 10 DB or KB deadlifts, challenging weight

2nd: :30 ski, moderate pace 

3rd: 10-15 toes-to-bar 

*Stagger starting points to account for # of skiers 

WOD: 

For time - 

100 handstand push-ups 

Every time you break, get 30 double unders (or 60 singles) 

*Scale HSPU to pike push-ups or seated overhead DB press 

Accessory (optional): 

Accumulate 75-100 Russian twists 

Friday, 7/2

Warm-up: 200 meter run + :30 t-spine stretch + :30 passive bar hang + 5-4-3-2-1 v-ups + deadlift (slowly build towards 55%)) + split stance squats/side + groiners/side

Strength: 

In 14:00, complete the following deadlift sequence -

10@55% 1RM; 8@65% 1RM; 6@75% 1RM; 4@ 85% 1RM; 2@90% 1RM

WOD: 

For time - 

Buy in: 400 meter run w/wall ball 

Directly into - 

42-30-18 

Wall ball sit-ups (20/14) 

DB or KB front rack lunges (50/35 or 30/20) 

*Wall ball should tap overhead and at feet; if used to volume, you can scale up to GHD sit-ups w/10# wall ball

Saturday, 7/3 

Warm-up: 10-8-6-4-2 - ring rows + kip swings + jumping squats or air squats + scorpion stretch 

WOD: 

“Eva” 

5 rounds for time - 

800 meter run 

30 KB swings (70/53) 

30 pull-ups 

*Scale pull-ups to ring rows 

**Good times for Eva - Beginner 59-60 mins; intermediate 44-54 mins; advanced 35-39 mins; elite < 32 mins 

Monday, June 21 - Saturday, June 26

Monday, June 21 

Warm-up: 3 rounds - 10 pass throughs + 5 strict press w/empty barbell + 10 v-ups + 5 inch worms w/push-up + 10 muscle cleans 

Strength: 

12:00 EMOM - 

1 power clean, building in weight each round if possible 

WOD: 

For time -

40 hang power cleans (95/65) 

30 alt DB snatch (50/35) 

20 toes-to-bar 

10 wall walks 

20 pull-ups 

30 alt DB clean and jerk (50/35) 

40 push press (95/65) 

Accessory (optional):  

3x10 DB concentration curls/side, challenging weight (seated, keeping hand in supinated position) 

Tuesday, June 22

Warm-up:  10:00 AMRAP@steady pace - :60 easy bike + :30 hollow hold + 20 step-ups + 10 plank-ups + 10 pass throughs 

Strength: 

Every :90 for 4 rounds - 

1st: :45 push-ups for quality - if possible, chest should touch, thighs should not 

2nd: :45 double unders for quality

*If scaling to single unders, focus on high, slow jump, w/movement at the wrist (not elbows or shoulders) 

WOD: 

For time (20:00 cap) -

24-20-16-12-8

Burpee box jumps (24/20)

Sit-ups 

*200 meter run after each round (5 200’s total, ending with a 200) 

**Scale box jumps to step-ups; GHD sit-ups optional to scale up

Accessory (optional): 

3x10 DB Romanian deadlifts, challenging weight 

Wednesday, June 23

Warm-up: 10-8-6-4-2 - bootstrappers + OHS w/pvc (as reps decrease, switch to empty barbell) + groiners + push-ups to pike 

Strength: 

In 14:00, build to a tough set of 3 overhead squats from the rack, or stay light/moderate and complete 3-5 reps every :60-:90.  

WOD: 

4 rounds for time - 

500 meter row 

20 back squats (135/95 or 95/65) 

*Rest :60 between rounds 

Accessory (optional):

3x10 hamstring curls 

Thursday, June 24

Warm-up: 10:00 AMRAP@steady pace - 10 plank-ups + 5 bench press (start w/empty bar, build toward 65%) + 5 kip swings + 10 pass throughs + 10 banded pull-aparts 

Strength: 

12:00 EMOM - 

1st: :30 alt renegade rows, challenging weight 

2nd: 5-7 ring dips 

3rd: :30 v-ups for quality 

*Scale ring dips to GHD dips or dips from bench; add band for assistance if needed. 

WOD: 

For time - 

100 bench press (65% 1RM) 

100 pull-ups 

*partition reps however you’d like

Accessory (optional):  

Accumulate 60 banded lat pull-downs 

Friday, June 25

Warm-up: In 12:00, complete the following@steady pace - :45 easy bike or row + :45 jumping jacks + :45 plank + :45 air squats; spend remaining time warming up for Strength

Strength: 

“Max out Friday” - In 15:00, work on a lift or skill of choice

WOD: 

18:00 AMRAP w/partner - 

60 calorie bike 

40 wall ball shots (20/14) 

20 handstand push-ups 

*Scale HSPU to pike push-ups or seated OH press 

Accessory (optional): 

200 meter 1-arm DB or KB OH carry; switch arms as needed 

Saturday, June 26

Warm-up: 3 rounds - 10 banded good mornings + 100 meter run + 5 deadlifts (building toward WOD weight) + 10 reverse Samson’s 

Strength: 

In 10:00, complete 3-4 sets of max effort Russian KB swings (70/53 or 53/35); Rest at least :90 between sets 

WOD: 

In 20:00 - 

Max calorie row 

*Every 2:00, starting at 0, complete 8 deadlifts (155/105) 

**Score is total number of calories

Accessory (optional) 

:60 hamstring stretch/side 

Monday, June 14 - Saturday, June 19

Monday, June 14

Warm-up: :45 chest opening stretch + 5-4-3-2-1 - pass throughs + snatch pulls + snatch high pulls + muscle snatches + OHS

Strength: 

12:00 EMOM - 

1st: 8-10 OH walking lunges, light to moderate weight 

2nd: :40 star plank or side plank, right 

3rd: :40 star plank or side plank, left 

WOD: 

For time - 

40-30-20-10

Sit-ups 

Hang power snatch 

*Increase weight each set if possible - 45/35, 75/55, 95/65, 115/75

**Scale to alt DB snatches if desired 

Accessory (optional): 

3x6-8 1-arm bent over rows/side, :03 concentric tempo

Tuesday, June 15

Warm-up: 3 rounds - :30 groiners + 20 shoulder taps from plank + 15 hollow rocks + 10 air squats + 5 inch worms w/push-up 

Strength: 

Every :90 for 4 rounds - 

1st: :45 handstand work (handstand walks, wall walks, HSPU, HS hold, plank, etc…) 

2nd: :45 wall sit 

WOD: 

For time - 

100 double unders 

50 pull-ups 

40 DB hang power cleans (2@50/35 or 40/20) 

30 lateral hops over DB 

20 calorie bike 

10 Devil’s press (2@50/35 or 40/20) 

Accessory (optional): 

3x8 supine single leg hamstring curls/side on Swiss ball 

Wednesday, June 16

Warm-up: 10:00 AMRAP @ steady pace - :30 easy bike + 10 banded good mornings + 10 plank-ups + 10 banded pull-aparts + :30 banded side steps 

Strength: 

In 20:00, complete the following sequence, building in weight each set if possible (rest :60 between sets) - 

Deadlifts (sumo or traditional) 

10-8-6-4-2 

*Spend remaining time building to a tough single

WOD: 

3:00 Max wall balls (20/14) 

3:00 Max Russian KB swings (70/53 or 53/35) 

3:00 Max wall balls (20/14) 

Rest :60 between sets 

*Score is total number of reps 

**Scale pull-ups to ring rows

Accessory (optional): 

3x:30 Sorensen hold, weighted if possible (or Superman hold)

Thursday, June 17

Warm-up: 2 rounds - 10 floor presses w/wall ball + 10 hand release push-ups + 10 pass through + 10 v-ups + :30 elevated pigeon stretch/side 

Strength: 

12:00 EMOM - 

1st: :30 DB seesaw bench press, challenging weight 

2nd: :30 toes-to-bar for quality 

WOD: 

Every 2:30 for 6 rounds - 

12 calorie row 

8 burpees over rower 

*Scale reps as needed to assure some rest each round 

Accessory (optional): 

200 meter heavy Farmers carry 

Friday, June 18

Warm-up: 10-8-6-4-2 - bike calories + push-up to pike + muscle cleans + front rack lunges + bootstrappers 

Strength: 

In 15:00, build to a tough squat clean single 

*Get a 10 meter handstand walk or :20 handstand hold between lifts 

WOD: 

16:00 AMRAP - 

30 double unders 

20 front rack lunges (135/95 or 95/65) 

10 handstand push-ups 

*Scale doubles to 60 singles; Scale HSPU to pike push-ups or seated OH press 

Accessory (optional): 

Accumulate 30-50 v-ups for quality

Saturday, June 19

Warm-up: 3 rounds - 100 meter run or row + 20 Russian twists + 10 sit ups w/wall ball + 20 alt step-ups + 10 alt reverse Samson’s  + 20 m burpee broad jumps 

WOD: 

“Helen”

3 rounds for time -

400 meter run 

21 American KB swings (53/35)

12 pull-ups

*Good times for Helen - Beginner 15-17 mins; Intermediate 11-14 mins; Advanced 9-10 mins; Elite < 8 mins

Accessory (optional):

4 sets of max effort TRX knees to elbow; get sufficient rest between rounds; Scale to mountain climbers