Monday, July 18 - Saturday, July 23

Monday, July 18

Warm-up:  5-4-3-2-1 clean and press (start w/ empty barbell and build to 50% 1RM power clean) + inch worms + pass throughs + push-up to pike 

Strength: 

Every :90 for 8 rounds (12:00) - 

1 power clean + jerk (push or split) 

*Start around 50% 1RM power clean and build to a heavy complex if possible 

WOD: 

3:00 work / 1:00 rest for 5 rounds - 

4 wall walks 

8 cal bike

Max hang power cleans (135/95 or 95/65) 

*Score is total number of hang power cleans 

Accessory: 

Accumulate 75-100 weighted Russian twists 


Tuesday, July 19 

Warm-up: 10-8-6-4-2 - air squats + alt groiners + plank-ups + banded forward raises; :30 hamstring stretch/side between each warm-up round

Strength: 

In 12:00, work to complete the following, resting :60-:90 between sets -

12-10-8-8-6

Dual DB front rack squats 

*Start at a moderate weight, and build to a heavy set of 6 if possible 

WOD: 

20:00 AMRAP -

400 meter run 

20 sit-ups 

10 DB thrusters (2 @ 50/35 or 40/20) 

Accessory: 

Accumulate 1:00 figure-4 stretch/side + 1:00 hands on box stretch 


Wednesday, July 20

Warm-up:  2 rounds - 10 banded good mornings + 10 banded pull-aparts + :30 chest-opening stretch + 10 alt toe touch from plank + 10 step-ups 

Strength: 

In 12:00, work to superset the following for 3-4 rounds, resting :60 between rounds - 

WOD: 

For time (18:00 cap) - 

1,000 m row or ski 

40 goblet lunges (70/54 or 54/35 or 35/20)

15 box jumps or step-ups (30/24 or 24/20)

30 burpees or hand-release push-ups 

15 box jumps or step-ups (30/24 or 24/20) 

40 goblet lunges (70/54 or 54/35 or 35/20) 

1,000 meter row or ski 

Accessory: 

2-3x8-10 1-arm bent over row with trunk rotation https://youtu.be/kgFPqVbYSm8


Thursday, July 21

Warm-up: 2 rounds - 8 ring rows + 8 strict press + 10 alt scorpion stretch + 10 pass throughs + 12 push-ups + 12 hollow rocks 

Strength: 

12:00 EMOM - 

1st: 3-5 shoulder to overhead (push jerk, split jerk, or push press); start light and build toward WOD weight 

2nd: :30 strict pull-ups (weighted if possible) or challenging ring rows 

3rd: Rest 

WOD: 

4 sets for max reps -

1:00 on / 2:00 off

Max shoulder to overhead (push jerk, split jerk, or push press) 

Set 1 - 155/105 or 135/95 

Set 2 - 135/95 or 115/75 

Set 3 - 115/75 or 95/65

Set 4 - 95/65 or 75/45

*Score is max reps

**Scale weight as needed; take barbell from rack if possible 

Accessory: 

3x:30/side single leg Pallof press https://youtu.be/NnaGlPj4Nyo


Friday, July 22

Warm-up: In 10:00, warm-up to bench press weight for Strength; between lifts, get 5 kip swings + :20 handstand hold or plank 

Strength: 

10:00 EMOM - 

2-4 bench press @ 75-85% 1RM, or moderately heavy weight 

WOD: 

“Nate” 

20:00 AMRAP - 

2 muscle-ups or pull-ups, or 4 ring rows 

4 handstand push-ups, or any push-up variation 

8 KB swings (54/35 or 35/20) 

Accessory: 

3x10-12 seated overhead DB tricep extensions https://youtu.be/dxdr8iSRLA8


Saturday, July 23 

Warm-up:  10-8-6-4-2 single leg v-ups + overhead squat w/ pvc or empty barbell + reverse Samson; between warm-up rounds, get :10-20 jump rope 

Strength: 

In 12:00, work to complete the following, resting at least :60 between sets - 

3x max effort toes-to-bar, knees-to-elbow, or v-ups 

WOD: 

4 rounds for max reps - 

:60 weighted sit-ups 

:60 double unders or singles 

:60 overhead squat (95/65 or 65/35), or any squat variation 

:60 rest 

Accessory: 

Accumulate 25-50 TRX push-up to knee tuck https://youtu.be/uhTBepFmP1Q



Monday, July 11 - Saturday, July 16

Monday, July 11

Warm-up: In 10:00, warm-up to 70% back squat 1RM, or moderately heavy weight; between lifts, 5 inch worms + 5 bootstrappers 

Strength: 

In 15:00, work to complete the following, resting :60 between sets - 

5-5-5-5-5-5

Back squats @ 70% 1RM, or moderately heavy weight 

*Weight should be a little heavier than last week, if possible 

WOD: 

For time - 

30 hang clean and jerk (95/65 or 65/35)

400 meter run 

30 front squat (95/65 or 65/35)

400 meter run 

30 thrusters (95/65 or 65/35) 

400 meter run

Accessory: 

3x:30 foot elevated single leg glute bridge, weighted if possible 

https://youtu.be/jd4DsHEn6sc


Tuesday, July 12

Warm-up: 3 rounds - 5 muscle clean + 7 push-up to pike + 9 ring rows; between rounds, get :30 figure-4 stretch/side + :30 chest-opening stretch 

Strength: 

Every :90 for 8 rounds, complete the following (12:00) - 

1 power clean + 1 hang power clean 

*Build to a heavy complex, or stay light/moderate and work on form

WOD: 

For time - 

30-20-10

Burpee to target (6 inches above head)  https://youtu.be/VkjwLVfreD8

Chest-to-bar or chin-over-bar pull-ups, or challenging ring rows 

Accessory: 

Accumulate 1:00-2:00/side - banded plank row https://youtu.be/cN1p-MGgdzE


Wednesday, July 13 

Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to WOD weight) + pass throughs + alt scorpion stretch + alt groiners 

Strength: 

In 14:00, work to superset the following for 4 rounds, resting :60 between rounds - 

WOD: 

4 rounds for time -

30/20 cal bike 

15 bench press (135/95 or 115/75 or 85/55) 

40 air squats 

*Scale to 3 rounds instead of 4 if desired 

Accessory: 

Accumulate 50/side banded tricep kickbacks https://youtu.be/LH3c0s17Li0


Thursday, July 14 

Warm-up: 2 rounds - :30 jump rope + 10 banded forward raises + :30 air squats + 10 v-ups + :30 mountain climbers + 10 banded pull-aparts 

WOD:

3 rounds, each for time - 

50 double under or 100 singles 

25 wall balls (20/14 or 14/10) 

50 toes-to-bar 

25 wall balls (20/14 or 14/10) 

50 double under or 100 singles 

*Rest 3:00 between rounds 

Accessory: 

Accumulate 2:00 single leg v-ups, weighted if possible 


Friday, July 15 

Warm-up: 5-4-3-2-1 DB snatch/side (start light and build to Strength weight) + 5 muscle snatch + 5 OHS (empty barbell or pvc) + pass throughs + good mornings (empty barbell or pvc) 

Strength: 

In 12:00, work to complete 3 sets of the following, resting :60 between sets -

16-20 alt DB snatch, as heavy as possible

*The goal is to complete these heavy sets unbroken; both heads of the DB should tap the ground for each rep 

WOD: 

2:00 work/1:00 rest for 5 rounds - 

20/16 cal row or ski 

AMRAP hang power snatch (95/65 or 65/35) 

Accessory: 

3x:30/side side plank w/ banded isometric row https://youtu.be/HEzRxWxpNgw


Saturday, July 16 

Warm-up:  10-8-6-4-2 RDL w/ empty barbell + alt toe touch from plank + good mornings w/empty barbell + hand-release push-ups

Strength: 

12:00 EMOM - 

1st: 3-5 deadlift, building to 50% 1RM

2nd: :60 handstand work of choice, or challenging plank

3rd: Rest 

WOD: 

For quality - 

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

Deadlift

Handstand push-ups, or any challenging push-up variation 

*Start at 50% Deadlift 1RM, and continue building throughout sequence if possible, ending with a heavy single 

Accessory: 

3x:30 Sorenson row https://youtu.be/Q9densladMg

Tuesday, July 5 - Saturday, July 9

Tuesday, July 5

Warm-up:  5-4-3-2-1 bench press (start w/ empty barbell and build to 75% 1RM, or moderately heavy weight) + scorpion stretch/side + push-up to pike + reverse Samson/side 

Strength: 

In 16:00, work to superset the following for 3-4 rounds, resting :60 between rounds - 

  • 10 GHD hip extensions or 12 banded quadruped hip extensions/side 

  • 8-12 bench supported DB rows (2 @ moderate weight) https://youtu.be/j2ARVByyXtE

WOD: 

15:00 EMOM - 

1st: 5 bench press @ 75% 1RM

2nd: Max ring dips or box dips 

3rd: Rest 

Accessory: 

3x10 cable lat pull-downs 


Wednesday, July 6 

Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to 60% 1RM, or moderate weight) + alt groiners + inch worms + pass throughs 

Strength: 

In 15:00, work to complete the following, resting :60 between sets - 

6x6 back squat @ 60% 1RM, or moderate weight 

WOD: 

Every 4:00 x 4 rounds, each for time - 

30 double unders or 60 singles 

15/12 or 12/9 cal bike 

12-15 wall balls (20/14 or 14/10)

*Adjust reps as needed to assure 1:00 rest each round 

Accessory: 

3 x max effort barbell isometric hip thrust hold (45/35), resting :60 between sets 

https://youtu.be/0Jn0kYowzGc


Thursday, July 7 

Warm-up: 2 rounds - 8 ring rows + 10 banded good mornings + :30 hollow hold + 8 banded pull-aparts + 10 banded bent over rows + :30 plank-ups 

Strength: 

Every :90 for 4 rounds (12:00) - 

1st: :30-:45 gymnastics work - skill of choice (e.g., muscle-up, toes-to-bar, handstand work, double unders, challenging core work like hollow rocks)

2nd: :30-:45 DB deadlifts (2 @ moderately challenging weight) 

WOD: 

4 x 3:00 AMRAP -

400 meter run 

Max pull-ups or ring rows 

*Rest 2:00 between AMRAPs; score is total # of pull-ups or ring rows 

Accessory: 

Accumulate 30-50 TRX knees-to-elbow 


Friday, July 8 

Warm-up: 3 rounds - 5 muscle clean + 5 front squat + 5 strict press (empty barbell) + :20 handstand hold + :30 hands on box stretch 

Strength:

Every :90 for 8 rounds (12:00) - 

1 squat clean and jerk (push or split) OR 

1 power clean + 1 front squat + 1 jerk (push or split) 

*build to a tough single, or stay light to moderate and work on form 

WOD: 

14:00 EMOM - 

1st: 4 thrusters + 4 push press or push jerk (115/85 or 95/65 or 65/35) 

2nd: 4 HSPU (or any push-up variation) + 8 v-ups 

*Pick a weight where you can do all 8 reps unbroken

Accessory: 

3 x max effort barbell curls (45/35), resting :60 between sets 


Saturday, July 9 

Warm-up: In 10:00, build to moderate snatch weight; between warm-up lifts, get :30 alt quad stretch + :30 chest opening stretch 

Strength: 

10:00 EMOM - 

1 power or squat snatch (athlete’s choice) @ moderate weight 

WOD: 

For time - 

5,000 meter row or ski 

*Every 2:00 (starting at 2:00), get 6 burpees over rower or barbell

Accessory: 

Accumulate 1:00 pigeon stretch/side + 1:00 banded hamstring stretch/side 








Monday, June 27 - Saturday, July 2

Monday, June 27

Warm-up:  10:00 AMRAP @ steady pace - 3-5 bench press (start with empty barbell and build to 75% bodyweight) + 10 pass throughs + 5 push-up to pike + 5 ring rows

Strength: 

12:00 EMOM - 

1st: :30 3-point push-up or hand release push-ups https://youtu.be/1PVP51Y5dW8

2nd: :30 max effort strict pull-ups or challenging ring rows 

3rd: Rest 

*For 3-point push-ups, switch planted leg each round 

WOD: 

10 rounds for time - 

10 cal row, bike, or ski 

10-9-8-7-6-5-4-3-2-1 

Bench press @ 75% body weight 

Accessory: 

3x:30-:45 supine heel taps https://youtu.be/unVXDP2LNHk


Tuesday, June 28 

Warm-up:  3 rounds - 10 alt single leg v-ups + 10 banded good mornings + 10 alt groiners +:30 figure 4 stretch/side + 5 power cleans (start w/empty bar + slowly build) 

Strength: 

Every :90 for 4 rounds - 

1st: 1-3 power cleans, building to/getting comfy at WOD weight 

2nd: :30-:45 banded plank march https://youtu.be/AwTX7ka_aDE

WOD: 

20:00 EMOM - 

1st: 100-200 meter run 

2nd: 3 power cleans (225/155 or 185/135 or 135/95) 

3rd: 10-15 toes-to-bar, knees-to-elbow, or v-ups 

4th: Rest 

Accessory: 

Accumulate 1:00 banded hamstring stretch/side 


Wednesday, June 29 

Warm-up:  10-8-6-4-2 air squats + lunges + inch worms + alt quad stretch + DB RDL’s (start light and build to Strength weight) 

Strength: 

In 12:00, superset the following for 4 sets, resting :60 between sets - 

WOD: 

15:00 AMRAP - 

10 DB front rack squats (2 @ 50/35 or 40/20) 

15 sit-ups 

10 DB front rack lunges (2 @ 50/35 or 40/20) 

15 double unders 

Accessory: 

3x8-10/side bird dog row https://youtu.be/N3WWH80qN7g


Thursday, June 30 

Warm-up:  3 rounds - 10 banded bent-over rows + 8 strict press + 10 banded pull-aparts + 8 alt toe touch from plank + :30 chest opening stretch 

Strength: 

In 12:00, work to complete 4 sets of the following - 

  • 3-5 push jerk or split jerk, building to WOD weight (take barbell from rack) 

  • :30-:45 challenging pull movement (e.g. muscle-ups, pull-ups, ring rows, lat pull-down, sled pull)

WOD: 

For quality - 

10-8-6-4-2 

Push jerk or split jerk @ 60% 1RM, or moderate weight 

-2:00 rest-

5-4-3-2-1 

Push jerk or split jerk @ 80% 1RM, or moderately heavy weight 

*Rest as needed between sets; take barbell from rack 

Accessory: 

3x10 Cuban press, resting :60 between sets 

https://youtu.be/H5UniwV06ec

https://youtu.be/XpcOM9Np9LQ


Friday, July 1

Warm-up:  5-4-3-2-1 inch worm w/ push-up + deadlift (start light + build to WOD weight) + wall balls (start light + build to Strength weight); :30 pigeon stretch b/t rounds 

Strength:

In 12:00, work to complete the following for 3 sets - 

Max unbroken wall balls

*Focus on quality and depth first.  If both are on point, choose a weight that is a little heavier than you usually use if possible; rest :60-:90 between sets 

WOD: 

“Diane” 

For time - 

21-15-9

Deadlift (225/155 or 155/105 or 95/65) 

Handstand push-up, or any push-up variation 

*Good times for Diane - beginner 10-14 mins; intermediate 6-9 mins; advanced 5-6 mins; elite < 4 mins; choose a weight and push-up movement that can be done quickly and relatively unbroken 

Accessory: 

Accumulate 1:00 hands on box stretch + 1:00 runners lunge/side w/thoracic rotation

https://youtu.be/KPcRPUEhxDc

https://youtu.be/qCDFp8cPrqw


Saturday, July 2 

Warm-up:  10:00 AMRAP @ steady pace - 5 squats w/ empty barbell (Strength choice) + 10 pass throughs + 10 banded forward raises + :30 seated hamstring stretch/side 

Strength: 

In 16:00, work to find a heavy set of 2, or stay light to moderate and work on form - 

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

Back squat, front squat, or overhead squat (athlete’s choice) 

WOD: 

E2MOM for 14:00 - 

4 burpee box jump over or burpee step-over 

6 pull-ups or ring rows 

6-8 bike cals 

*Scale reps as needed to assure :30 rest each round 

Accessory: 

3x6-8 strict toes-to-bar or 3x10-12 banded pvc v-ups 

Note: there should be zero arch in your lower back at the start of your strict toes-to-bar.  Instead get your power by pressing down on the bar.

https://youtu.be/xX9Hzi7Onnw

https://youtu.be/uj86qnhZaVM



Monday, June 20 - Saturday, June 25

Monday, June 20 

Warm-up: 3 rounds - 5 kip swings or 10 hollow rocks + 10 alt toe touch from plank + 10 banded forward raises + 10 banded bent-over rows 

Strength: 

Tabata (8:00) - 

Dual DB gun hold (4:00)  https://youtu.be/73eiD1gDvDc

-Directly into-

Push-ups (4:00) 

*Tabata = :20 work/:10 rest for 8 rounds (4:00); complete 8 rounds of DB gun hold, directly followed by 8 rounds of push-ups 

WOD: 

15:00 EMOM - 

1st: 2-8 muscle-ups, chest-to-bar or chin-over-bar pull-ups, or challenging ring rows 

2nd: 10/8 bike cals 

3rd: Rest 

Accessory: 

3x10 lat pull-downs


Tuesday, June 21

Warm-up: 10:00 AMRAP @ steady pace - 4 muscle snatch + 3 snatch balance + 2 overhead squat (empty barbell) + 8 reverse Samsons + :30 hamstring stretch/side 

Strength: 

Every :90 for 4 rounds - 

1st: 1-3 power snatch, building to/getting comfy with WOD weight 

2nd: 10-12 goblet lunges, moderate to heavy weight 

WOD: 

3 rounds for time - 

24 alt pistol squats (see videos below) 

12 burpee box jump over or burpee step-over

6 hang power snatch (135/95 or 95/65) 

:60 rest between rounds 

https://youtu.be/qDcniqddTeE

https://youtu.be/q11UwY5gd0A

Accessory: 

Accumulate 1:00 prone shoulder stretch/side https://youtu.be/2ZGgqR_kUck


Wednesday, June 22

Warm-up: 10-8-6-4-2 push-up to pike + inch worms + alt single leg v-ups + ring rows 

Strength: 

12:00 EMOM - 

1st: :30 plank-ups, weighted if possible https://youtu.be/LkzM9-tbW-Q

2nd: :30 Sorenson row https://youtu.be/Q9densladMg

3rd: Rest 

WOD: 

8 rounds for time (20:00 cap) - 

15 sit-ups 

100 meter sprint 

:30 rest between rounds 

*Tip: Use sit-ups as extended rest 

Accessory: 

Accumulate 1:00-2:00 split stance banded Pallof press https://youtu.be/n6ahUXi1hNI


Thursday, June 23 

Warm-up: 2 rounds - 10 med ball cleans + 10 banded good mornings + :30 pigeon stretch/side + :30 Superman hold 

WOD: 

For time - 

3,500 meter row or ski 

Every 500 meters (starting at 500), get -

5 toes-to-bar, knees-to-elbow, or v-ups 

10 wall balls 

15 American KB swings (54/35 or 35/20) 

Accessory: 

Accumulate 1:00-2:00 side plank with hip adduction https://youtu.be/-7ZrqiJmAZ4


Friday, June 24

Warm-up: 10:00 AMRAP @ steady pace - 10 bootstrappers + 8 muscle cleans + 6 front squats + 4 strict press (empty barbell) + :30 banded side steps + :20 handstand hold or plank 

Strength: 

In 14:00, build to a moderate to heavy lift, resting :60-:90 between sets - 

9-7-5-3-1

Cluster (1 power clean + 1 thruster) https://youtu.be/plCzO45g9nc

Partner WOD: 

20:00 AMRAP - 

2-4-6-8-10…

Squat cleans (135/95 or 95/65) 

Handstand push-ups, or any push-up variation 

*Partners split reps evenly 

Accessory: 

Accumulate 50/side - foot elevated single leg glute bridge https://youtu.be/I7Zwyzr8COk


Saturday, June 25 

Warm-up: In 10:00, build to 80% 1RM bench press, or moderately heavy weight; between warm-up lifts, get 10 banded pull-aparts + 10 pass throughs 

Strength: 

In 12:00, complete the following bench press drop set sequence - 

2 reps @ 80% 1RM 

6 reps @ 70% 1RM 

10 reps @ 60% 1RM 

14 reps @ 50% 1RM 

*Rest :60-:90 between sets 

WOD: 

For time - 

10-20-30-40-50

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

Double unders or 20-40-60-80-100 singles 

Accessory: 

3x10 face pulls, challenging weight 



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