Monday, August 2 - Saturday, August 7

Monday, August 2 

Warm-up:   :60 banded side steps + 5-4-3-2-1 - snatch balance + inch-worms + push-up to pike + muscle cleans 

Strength: 

In 15:00, build to a tough barbell sequence -

1 power clean + 1 hang power clean + 1 jerk 

WOD: 

For time - 

400 meter run 

30 power snatches (135/95 or 95/65) 

400 meter run 

30 power cleans (135/95 or 95/65) 

400 meter run 

Tuesday, August 3 

Warm-up:  3 rounds - 10 v-ups + 10 bootstrappers + 10 groiners + 10 reverse Samson’s + 10 ring rows 

Strength: 

In 12:00, work to complete the following DB bench sequence, building in weight if possible - 

9-7-5-3-3-3

WOD: 

5:00 AMRAP - 

10 front squats (135/95) 

10 pull-ups 

2:00 rest 

5:00 AMRAP - 

10 front squats (155/105) 

10 toes-to-bar 

2:00 rest 

5:00 AMRAP - 

10 front squats (185/125) 

10 burpees 

*Scale weight as needed; the goal is to just go a little heavier each AMRAP

Wednesday, August 4 

Warm-up:  10-8-6-4-2 pass throughs + banded forward raises + banded bent-over rows + lunges

Stength: 

In 12:00, work to complete the following for quality w/empty barbell (45/35) -

50 bicep curls 

50 strict press 

50 bent over rows 

*Partition however you’d like 

WOD: 

14:00 EMOM - 

1st: 16 1-arm DB hang clean & jerk (50/35 or 30/20) 

2nd: 16 1-arm DB OH lunges 

Accessory (optional): 

Accumulate 2:00 Sorensen hold, weighted if possible 

Thursday, August 5

Warm-up:  10:00 AMRAP@steady pace - 200 meter row + 15 banded good mornings + 12 banded pull-aparts + 9 ring rows + 200 meter ski 

Strength: 

12:00 EMOM - 

1st: 3-5 deadlifts, building toward WOD weight 

2nd: :30 handstand hold or plank 

3rd: :30 hollow rocks for quality 

WOD: 

For time - 

10-9-8-7-6-5-4-3-2-1

Wall walks 

Deadlifts (225/155 or 155/105) 

Accessory (optional): 

3x15-20 barbell glute bridges (95/65) 

Friday, August 6 

Warm-up:  2 rounds - 20 m burpee broad jump + 15 penguin jumps + 10 alt pistols to bench + 5 cal row 

Strength: 

Every :90 for 4 rounds - 

1st: :45 alt pistol squats 

2nd: 10-12 alt renegade rows 

WOD: 

For time, in teams of 2, you go, I go - 

20 rounds - 

8 push-ups 

24 double unders 

Rest 2:00 

20 rounds - 

10 calorie row 

30 double unders 

Accessory (optional): 

Tabata tuck-ups 

Saturday, August 7 

Warm-up:  3 rounds - 5 kip swings or 3 hips-to-bar + 10 pass throughs + 5 jumping squats + 10 push-ups + :30 easy bike

Strength: 

In 16:00, work to complete the following gymnastics sequence - 

10-8-6-4-2

Muscle-ups or chest-to-bar pull-ups 

*Get adequate rest between sets 

WOD: 

For time - 

50 alt DB snatch (50/35 or 30/20)

50 handstand push-ups 

50 sit-ups 

50 goblet squats (70/53 or 53/35 or 30/20) 

*Partition however you’d like 

Monday, July 26 - Saturday, July 31

Monday, July 26 

Warm-up: 3 rounds - 10 push-up to pike + 5 clean and press + 10 banded good mornings + 5 deadlifts (slowly building for strength)

Strength: 

In 15:00, work to complete the following sequence, building in weight if possible (start around 60% 1RM) - 

Deadlift 

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

WOD: 

For time - 

20 box jumps (30/24)

20 deadlifts (135/95) 

2:00 rest 

20 burpee box jump overs (24/20) 

20 hang power cleans (135/95) 

2:00 rest 

200 double unders 

20 shoulder to overhead (135/95)

*Scale weight as needed; scale 200 double unders to 300 singles; scale box jumps and box jump-overs to step-ups and step-overs 

Tuesday, July 27 

Warm-up: :60 easy bike + 10-8-6-4-2 - Reverse Samson’s + med ball cleans + groiners + back squats (starting w/empty bar, working to 70% 1RM) 

Strength: 

In 10:00, complete following - 

Back squats -  3x8--10 @ 65-70% 1RM (rest at least :90 between sets)

WOD: 

For time - 

10-20-30-40-50 

Wall balls 

*200 meter run after each set 

Accessory: 

3:00 plank, unbroken if possible 

Wednesday, July 28 

Warm-up: 5-4-3-2-1 Clean pull + clean high pull + muscle clean + kip swings + scorpion stretch 

Strength: 

9:00 EMOM - 

Mins 0:00-3:00 - 3 power cleans @ 65% 1RM 

Mins 3:00-6:00 - 2 power cleans @ 75% 1RM 

Mins 6:00-9:00 - 1 power clean @ 85% 1RM 

WOD: 

E2MOM for 14:00 

20 Russian KB swings (70/53 or 53/35) 

12 alt DB snatch (50/35 or 30/20) 

8 pull-ups 

Accessory (optional): 

Accumulate 50-75 TRX knees-to-elbow or mountain climbers 

Thursday, July 29

Warm-up: 10:00 AMRAP@steady pace - 10 pass throughs + 5 push-ups + 10 sit-ups + 5 burpee broad jumps + :30 easy bike 

WOD: 

For time - 

4,000 meter row or ski 

*Every 400 meters alternate between 20 burpees & 20 toes-to-bar 

**Scale toes to bar to knees-to-elbow or v-ups 

Friday, July 30 

Warm-up: In 10:00, build to 75% 1RM bench press; in between warm-up lifts, get 10 banded pull-aparts + 10 air squats

Strength: 

Every :90 for 5 rounds - 

1st: 3-5 bench press @ 75% 1RM 

2nd: :45 gymnastics work of choice 

WOD: 

Every :60 for 20:00, with a partner - 

8 cal bike 

Max front squats (95/65) 

*P1 completes :60 of work while P2 rests; partners switch at the top of every minute 

Saturday, July 31

Warm-up: 10-8-6-4-2 - snatch balances (start w/pvc, then switch to empty barbell) + pass throughs + push-up to pike; :15 handstand hold between sets 

Strength: 

Every :30 for 12 sets - 1 hang snatch @ 65% 1RM 

Rest 1:00

Every :30 for 12 sets - 1 hang snatch @ 70% 

WOD: 

“JT”

21-15-9

Handstand push-ups 

Ring dips 

Push-ups 

Accessory (optional): 

Every :90 for 4 rounds - 10 v-ups + :10 hollow hold  + 10 hollow rocks + :10 hollow hold 

Monday, July 19 - Saturday, July 24

Monday, July 19 

Warm-up: 10:00 AMRAP@steady pace - :45 banded side steps + 10 pass throughs + 10 ring rows + 10 v-ups + 10 banded good mornings 

Strength: 

In 16:00, work to complete the following sequence - 

12-10-8-6-4-2

Strict pull-ups 

*Get some deadlift warm-up lifts between sets 

WOD: 

12:00 EMOM - 

1st: 12 toes-to-bar 

2nd: 6 deadlifts (225/155)

Accessory (optional): 

3x6/side bent over rows 

Tuesday, July 20 

Warm-up:  10-8-6-4-2 - bootstrappers + groiners + banded pull-aparts + strict press w/empty barbell 

Strength: 

Every :60 for 10:00 -

1 push or split jerk (build to heavy single, or stay light/moderate for 3 reps every :60)

WOD: 

For time - 

100 goblet squats 

80 alt DB snatches 

60 cal row 

40 burpees over rower 

20 single arm Devils press 

*DB weight - 50/35 or 40/20 

Wednesday, July 21 

Warm-up:  2 rounds - 5 inch worms w/push-up + 10 scorpion stretch (5/side) + 15 banded forward raises + :30 plank + :30 chest opening stretch

Strength: 

12:00 EMOM - 

1st: 12-15 sit-ups (GHD or traditional) 

2nd: 8-10 DB bench press, challenging weight 

3rd: Rest 

WOD: 

5 rounds for time - 

50 double unders or 100 singles 

15 Russian KB swings (70/53 or 53/35) 

Rest 2:00

4:00 max calorie assault bike 

*Score is time for 5 rounds, in addition to total bike cals 

Accessory (optional): 

Accumulate 2:00 weighted glute bridge hold 

Thursday, July 22

Warm-up: 10-8-6-4-2 - front rack lunges (building to 65%) + push-up to pike + ring rows + banded pull aparts 

Strength: 

Every :90 for 5 rounds - 

1st: 10-12 front rack lunges @ 65% front squat 1RM

2nd: :45 handstand practice 

WOD: 

16:00 AMRAP - 

200 meter run 

12 squat cleans (135/95 or 95/65) 

9 chest-to-bar pull-ups 

Friday, July 23 

Warm-up:  In 10:00, complete 2 rounds - 12 step-ups + 10 bootstrappers + 8 pass throughs; spend the remaining time warming up for strength 

Strength: 

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

WOD: 

Every 4:00 for 4 rounds - 

20/15 calorie row or ski 

15 push press (95/65) 

15 box jumps (24/20)

Accessory (optional): 

3x6-8 strict toes-to-bar 

Saturday, July 24 

Warm-up:  10:00 AMRAP@steady pace - :30 pigeon stretch + 10 OHS w/pvc + :30 easy bike + 10 reverse Samson’s + :30 plank-ups 

Extended Warm-up: 

Every :60 for 15:00 - 

1st: 3 touch and go power snatches, working toward Isabel weight 

2nd: :30 hollow rocks 

3rd: :30 Russian twists 

WOD: 

“Isabel” 

For time - 

30 snatches (135/95) 

*Scale weight as needed; weight should be moderate; several weight options for scaling - 115/75 or 75/55

Accessory (optional): 

Accumulate 1:00 star plank/side + 30 weighted side bends/side 

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