Monday, August 16 - Saturday, August 21

Monday, August 16

Warm-up: 200 meter run + 5-4-3-2-1 inch worms + strict press (building toward 75%) + deadlifts (build toward WOD weight) + push-up to pike 

Strength: 

Every :90 for 5 rounds - 

1st: 3-5 strict press @75% 1RM

2nd: Max effort strict pull-ups 

WOD: 

“Diane” 

For time - 

21-15-9

Deadlifts (225/155) 

Handstand push-ups 

*Good times for Diane - Beginner 10-14 mins; intermediate 6-9 mins; advanced 5-6 mins; elite < 4 mins

**Scale weight as needed; this work-out should be a sprint w/mostly unbroken reps 

Accessory (optional): 

Accumulate 100 plank marches w/band above knees 

Tuesday, August 17

Warm-up: 10:00 AMRAP@steady pace - 10 banded pull-aparts + :30 banded side steps + 10 air squats + :30 plank + 10 groiners + :30 pigeon stretch/side

Strength: 

Every :60 for 15:00 (for quality) - 

1st: 8-10 goblet squats

2nd: 10-12 renegade rows 

3rd: 8-10 DB bench press 

WOD: 

10:00 AMRAP - 

10 wall balls (20/14) 

10 toes-to-bar 

100 meter run 

Accessory (optional): 

Accumulate 60 supine hamstring curls w/wall ball 

Wednesday, August 18

Warm-up: 3 rounds - 5 tall cleans + 10 plank-ups + 15 glute bridges + :30 chest opening stretch + :30 t-spine stretch 

Strength: 

In 14:00, complete 3 sets of max effort push-ups for quality (if proficient w/push-ups, do deficits if you want an extra challenge); get some power clean warm-up lifts between sets, building toward WOD weight.  

WOD: 

5 rounds for time - 

15/12 calorie bike 

5-4-3-2-1

Power cleans (225/135) 

*Adjust weight accordingly; weight should be challenging, but doable with good form 

Accessory (optional): 

Accumulate 30-50 GHD sit-ups or traditional sit-ups 

Thursday, August 19 

Warm-up: 2:00 easy bike + 10-8-6-4-2 - reverse Samson’s + ring rows + scorpion stretch + pass throughs

WOD: 

For total cals - 

3:00 on/2:00 rest 

Round 1: 50 double unders or 100 singles 

Round 2: 30 1-arm DB OH lunges (50/35 or 40/20) 

Round 3: 20 pull-ups or ring rows 

Round 4: 20 pull-ups or ring rows 

Round 5: 30 1-arm DB OH lunges (50/35 or 40/20) 

Round 6: 50 double unders or 100 singles 

*Finish each round w/max effort row or ski calories; scale reps as needed 

Friday, August 20 

Warm-up: In 10:00, complete 2 rounds of 10 muscle snatches + 10 OHS + 10 banded pull-aparts + 5 burpee broad jumps; 

Strength: 

In 16:00, work on a skill or lift of choice 

WOD: 

20:00 EMOM - 

1st: 12 power snatches (95/65) 

2nd: 200 meter run 

3rd: 12 overhead squats (95/65) 

4th: 10 burpee box jumps 

Saturday, August 21 

Group training at Harmon Park @ 8 am 

Fundraiser for Messer family

Monday, August 9 - Saturday, August 14

Monday, August 9 

Warm-up: 2:00 easy bike + 5-4-3-2-1 pass throughs + tall snatch w/empty barbell + OHS w/empty barbell + v-ups w/pvc 

Strength: 

10:00 EMOM - 

1 power snatch or squat snatch, building in weight each time if possible (or stay light/moderate and get 1-3 reps every :60) 

WOD: 

5:00 AMRAP for 3 rounds (:60 rest b/t AMRAPs) - 

5 burpees 

7 overhead squats (95/65) 

9 toes-to-bar 

*Score is total number of rounds (pick up where you left off each round) 

Accessory (optional): 

Tabata flutter kicks 

Tuesday, August 10 

Warm-up: 2 rounds - 10 inch worms + 20 m walking lunges + 10 groiners + 20 m alt quad stretch + 10 sit-ups 

Strength: 

Every :90 for 4 rounds - 

1st: 14-16 DB walking lunges for quality (moderate weight)

2nd: :45 plank, weighted if possible 

WOD: 

For time -

10-20-30-40-50

Calorie row or ski 

Calorie bike 

Accessory (optional):

Accumulate 2:00 KB front rack hold 

Wednesday, August 11

Warm-up: 10:00 AMRAP@steady pace - 10 banded pull-aparts + 5 bench press + 10 ring rows + 5 deadlift + 10 plank-ups (build to WOD weight for bench and deadlift) 

Strength: 

In 12:00, complete 4-5 sets of max effort ring dips, dips off GHD, or dips off bench; Rest at least :60 between sets 

WOD: 

“The Coop” 

For time - 

21-15-9 

Pull-ups 

Bench press (135/95) 

3:00 rest 

9-15-21

Push-ups 

Deadlifts (225/155) 

*Scale weight as needed 

Accessory (optional):

Accumulate 50 alt DB bicep curls 

Thursday, August 12 

Warm-up: 10:00 AMRAP@steady pace - :30 pigeon stretch/side + 10 alt scorpions + :30 hamstring stretch + 10 cal row + :30 banded side steps 

WOD: 

For time - 

800 meter run 

60 American KB swings (53/35) 

30 sit-ups 

Directly into 

2 rounds - 

400 meter run 

30 American KB swings (53/35) 

15 sit-ups 

Accessory (optional):

Accumulate 2:00 Pallof press/side 

Friday, August 13

Warm-up: 10-8-6-4-2 single leg deadlift/side, light weight + banded good mornings + back squats w/empty bar, build to 65%; :20 handstand hold between warm-up rounds 

Strength: 

In 12:00, work to complete the following - 

Back squats 

3x10@65% 1RM 

*Rest at least :90 between sets 

WOD: 

20:00 AMRAP - 

5 handstand push-ups 

10 front squats (155/105 or 125/85 or 95/65) 

50 double unders 

Accessory (optional):

Accumulate 30 seated single DB tricep extensions 

Saturday, August 14 

Warm-up: 5-4-3-2-1 bootstrappers + kip swings + push-up to pike + clean and press (build in weight to 75%) + burpee broad jump 

Strength: 

In 15:00, work to complete the following clean and jerk sequence - 

2x3@75% 1RM 

2x2@80% 1RM 

2x1@85% 1RM 

WOD: 

For time - 

60 wall balls 

50 cal row, bike, or ski 

40 dual DB hang clean and jerk (50/35 or 30/20) 

30 burpee box jumps 

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

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