Monday, July 17 - Saturday, July 22

Monday, July 17

Warm-up: 2 rounds - 8 alt reverse Samson + :30 alt quad stretch + 100 meter easy jog + :30 pigeon stretch/side + 8 bootstrappers 

Strength: 

In 14:00, complete 3 rounds (:90 rest between rounds) -

1. 8-10 alt KB suitcase lunge, deficit if possible (2 @ moderate weight) https://youtu.be/jNMaTZ571Yg

2. 40 meter/side mixed KB rack overhead carry (2 @ moderate weight)  https://youtu.be/BKmhxR4CUKI

WOD: 

In 15:00, complete 2 rounds -

800 meter run 

50 wall balls (20/14 or 14/10) 

Max bar-facing burpees in remaining time (start after 2 rounds are completed) 

*Score is total # bar-facing burpees 

Accessory: 

60-100 Russian twists w/ wall ball (same weight as above) 

Tuesday, July 18

Warm-up: 5-4-3-2-1 push jerk or split jerk (start w/ empty barbell and build toward 80% 1RM) + tempo ring row + :30 hands on bench stretch + :30 hollow hold 

Strength: 

In 20:00, complete 5 rounds of the following (2:00 rest between rounds) -

1. 3 push jerk or split jerk @ 80% 1RM (or 6 reps @ moderate weight) 

2. 20 meter handstand walk, :30 handstand hold, or :30-:60 plank 

WOD: 

10:00 AMRAP -

1,000 meter row or ski 

Max bar muscle-ups, pull-ups, or ring rows in remaining time 

Accessory: 

3-way banded shoulder stretch, :30/position 

Wednesday, July 19

Warm-up: 2 rounds - 3 snatch pull + 3 snatch high pull + 5 muscle snatch + 5 snatch balance https://youtu.be/XuFaD1sAVGI (empty barbell for all movements) + 10 pvc pass through + 8 alt pistol squat to bench 

Strength: 

12:00 EMOM -

1. 12-14 alt pistol squat or pistol squat to bench  https://youtu.be/qDcniqddTeE / https://youtu.be/v-e05_n-sV0

2. 6-8 single leg KB RDL/side (54/35 or 35/20 or 20/10) https://youtube.com/shorts/4vVawgNKHV4?feature=share

3. Rest 

WOD: 

“Randy” 

75 power snatches for time  (75/55 or 55/35) 

*Expected times - beginner 9-15; intermediate 6-8; advanced 4-6; elite < 4 mins

**Scaling options - 50 power snatch or 60-80 alt DB snatch for time 

Accessory: 

Accumulate 20-30 prone swimmers https://youtu.be/M8a1cgnhyqk

Thursday, July 20

Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and slowly build toward 60% 1RM) + alt groiner + banded good morning + Cossack squat/side + alt single leg v-up 

Strength: 

E2MOM x9 (18:00), complete the following (start @ 60% 1RM and build to a heavy single, or stay moderate and stick with 5 reps each set) - 

Back squat

5-3-3-3-1-1-1-1-1

WOD:

For time - 

100 sit-ups, weighted w/ wall ball (20/14 or 14/10) 

Accessory: 

1:00 figure-4 stretch on wall + 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side https://youtu.be/Wrc8bvRpKUA / https://youtu.be/8rGskUXQZU0 / https://youtu.be/g1sOD9TYrLY

Friday, July 21

Warm-up: 5-4-3-2-1 clean pull + high clean pull + muscle clean (empty barbell) + scorpion stretch/side + :30 easy bike + :30 easy jump rope 

Strength: 

Every :90 x8 (12:00), complete the following clean complex (start light and build) -

1 power clean + 1 hang power clean (above knee) + 1 high hang power clean (hips) 

WOD: 

For time - 

100 double unders or 200 singles 

50 bike calories 

50 hang power clean (135/95 or 95/65 or 65/45) 

100 double unders or 200 singles 

Accessory: 

3x 10-12 barbell hip thrusts (same as power clean weight) 

Saturday, July 22

Warm-up: 10:00 AMRAP @ steady pace - 5 bench press (start w/ empty barbell and build toward 60% 1RM) + 7 banded pull-aparts + 9 push-up to pike + :30 chest opening stretch 

WOD: 

For quality reps @ steady pace -

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

Bench press (start @ 60% 1RM and build to a heavy single if possible) 

Strict HSPU, or any challenging push-up variation 

*Extra challenge - add/increase HSPU deficit every 2 rounds 

Accessory: 

3x 8-10 dips 

Monday, July 10 - Saturday, July 15

Monday, July 10

Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch + :30 side plank rotation/side + :30 pvc pass through 

Strength: 

In 14:00, superset the following x3 (:90 rest between rounds) -

1. 12-15 banded Pallof press/side https://youtu.be/suXbr509tFQ

2. 12-15 side plank w/ banded row/side https://youtu.be/K1GWnZ-RDPw

WOD: (Randy progression)

For time (work to rest 1:1 per set) - 

Power snatch (75/55 or 55/35) 

21-18-15-12-9

*Remember to rest for the same amount as you work (e.g., if it takes 1:00 to complete 21 snatches, then rest 1:00 before starting your set of 18)

Accessory: 

3x 6-8 prone swimmers https://youtu.be/P_YdO_bLrwk

Tuesday, July 11

Warm-up: 3 rounds - 12 alt thoracic reach from low squat + 10 alt toe touch from plank + 8 alt reverse Samson + 6 alt plank-up 

WOD: (Bodyweight) 

Every 6:00 x5 (30:00) -

400 meter run + movement X

Movement X = 

Set 1 - 20 burpees 

Set 2 - 30 sit-ups 

Set 3 - 40 push-ups 

Set 4 - 50 air squats 

Set 5 - 60 alt lunges 

*Stimulus - hard effort, then enjoy a decently long rest 

Accessory: 

Accumulate 30-50 foot-elevated single leg glute bridge/side https://youtu.be/I7Zwyzr8COk

Wednesday, July 12

Warm-up: 3 rounds - 3 kip swings or :20 hollow hold + 6 muscle clean + 8 alt front rack elbow punches + 10 tempo ring rows + :30 glute bridge walk out https://youtu.be/NaisR71dDxI

Strength: 

Every :90 x8 (12:00) - 

Power clean (start light and build to 85% 1RM or 8/10 RPE) 

5-4-3-2-1-1-1-1

WOD: (Weightlifting + gymnastics)

18:00 EMOM - 

1. 3 bar muscle-up, 6 chest-to-bar pull-ups, or 6-8 pull-ups or ring rows 

2. 2 power cleans @ 85% 1RM or 5-7 power cleans @ moderate weight 

3. Rest 

Accessory: 

3x max distance HS walk, :30 HS work or :45-:60 challenging plank (:60 rest) 

Thursday, July 13

Warm-up: 3 rounds - 8 toes to rig + :30 easy bike + 8 groiner w/ thoracic rotation/side + :30 alt quad stretch + 10 banded lat pull-down 

Strength: 

In 10:00 complete 3 rounds (2:00 rest between rounds) -

Max unbroken toes-to-bar, knees-to-elbow, or v-ups (RPE 9/10) 

WOD: (Endurance/Recovery)

For time (work to rest 1:1 each set) - 

Bike calories 

50-40-30-20-10

*Remember to rest the same amount as you work (e.g., if you finish 50 cals in 4:00, then rest for 4:00 before starting 40 cals) 

Accessory: 

3x10 cable lat pull-downs, challenging weight

Friday, July 14

Warm-up: 3 rounds - 6 inch worms w/ push-up + 8 front squats (start w/ empty barbell and slowly build) + 6 Cossack squats/side + :30 easy jump rope 

Strength: 

Every :90 x8 (12:00) -

3 front squats (build to heavy set) or 6-8 dual DB squats @ challenging weight 

WOD: (Lower body focus) 

20:00 EMOM - 

1. 12 wall balls (20/14 or 14/10) 

2. 15/12 cal row or ski 

3. 6 front squats from rack (155/105 or 95/65 or 65/45) or DB squats 

4. 40 double under or 80 singles 

5. Rest

6:00-10:00, flip it around (start w/ jump rope); 11:00-15:00, start w/ wall balls; 16:00-20:00, start w/ jump rope 

Accessory: 

3x 12-15 GHD hip extensions or Superman’s (:60 rest between sets) 

Saturday, July 15

Warm-up:  10-8-6-4-2 banded good mornings + deadlift (start light and build to WOD weight) + banded forward raise + push-up to pike + banded pull-apart + alt step-ups 

WOD: (Push/pull)

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

200 cal row or ski 

150 DB bench press (2 @ 50/35 or 40/20)

100 box jump-overs or step-overs (24/20 in) 

150 deadlift (225/155 or 155/105 or 105/75) 

100 HSPU, or any push-up variation 

Accessory: 

3x max effort strict pull-ups (:90 rest between sets)

Monday, July 3 - Saturday, July 8

Monday, July 3

Warm-up:  5-4-3-2-1 clean and jerk (start w/ empty barbell and build to 60% 1RM jerk) + scorpion stretch/side + :30 chest opening stretch + :30 easy jump rope 

Strength: (15:00) 

Every 2:30 x6 (start @ 60% 1RM and build to a heavy set of 3 if possible) -

Power clean and jerk (push or split, athlete’s choice) 

3-3-3-3-3

WOD: 

9:00 AMRAP - 

20 DB push press (2 @ 50/35 or 40/20) 

40 double under or 80 singles 

Accessory: 

20 prone Y raises + 20 prone T raises, :03 pause in top position for all reps https://youtu.be/w1AWGKubE5U / https://youtu.be/yp03ICCB1Rs

Tuesday, July 4 

Warm-up: 3 rounds - 10 wall ball squats + 8 KB hip opener stretch/side + 10 toes-to-rig + 8 banded lat pull-downs + :30 easy row or ski 

Partner WOD: 

For time (you go, I go) - 

200 calorie row or ski 

150 wall balls (20/14 or 14/10) 

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

*Partners split reps evenly; finish all row cals before moving on to wall balls

Accessory: 

Accumulate 1:00 figure-4 stretch on wall + 1:00 banded hip flexor stretch with reach (same arm as banded leg) https://youtu.be/Wrc8bvRpKUA / https://youtu.be/g1sOD9TYrLY

Wednesday, July 5 

Warm-up: 2 rounds - 12 alt reverse Samson + 10 banded good mornings + 8 runner lunge w/ thoracic rotation/side + 6 inch worms w/ push-up + :30 easy bike 

Strength: 

In 14:00, superset the following for 4 rounds (:90 rest between rounds) -

1. 15-20 DB RDL (2 @ 50/35 or 40/20) 

2. 100 meter Farmer’s carry (same as deadlift weight) 

WOD: 

Every 2:30 x6 (15:00) -

10/8 cal bike 

15 KB swings (54/35 or 35/20) 

Accessory: 

Accumulate 30-45 prone banded hamstring curls https://youtu.be/LtTcXXgeRYo

Thursday, July 6

Warm-up: 5-4-3-2-1 clean pull + clean high pull + muscle clean + :30 wrist rockers + :30 warm-up for gymnastics skill of choice 

Strength: 

Every :90 x5 (15:00) - 

1. 3 power clean or squat clean (build to starting WOD weight)

2. :30-:45 work on gymnastics skill of choice (e.g., HS work or weighted plank) 

WOD: 

For quality reps @ steady pace (reps don’t need to be touch and go) - 

Power clean or squat clean (athlete’s choice) 

8 @ 60% 1RM 

6 @ 70% 1RM 

4 @ 80% 1RM 

8 @ 65% 1RM 

6 @ 75% 1RM 

4 @ 85% 1RM  

Accessory: 

Accumulate 50-75 barbell bicep curls, rest as needed (45/35) 

Friday, July 7

Warm-up: 10-8-6-4-2 dips from bench + banded pvc pull down from hollow + supine hamstring curls on med ball + bench press (start w/ empty barbell and slowly build) 

Strength: 

15:00 EMOM - 

1. Max unbroken (1 set, then rest) bar muscle-up, chest-to-bar pull-up, chin-over-bar pull-up, horizontal ring rows or other challenging pull movement 

2. 3 bench press - build slightly heavier than WOD weight

3. Rest 

WOD: 

3 rounds for time -

25 bench press (155/105 or 95/65 or 55/35)  

800 meter run 

Accessory: 

75-100 sit-up (weighted or GHD for extra challenge) 

Saturday, July 8 

Warm-up: 5-4-3-2-1 back squat (start w/ empty barbell and build to Strength weight) + push-up to pike + :30 easy bike 

Strength: 

Every 2:00 x6 (12:00) - 

5 squats @ BW or ½ BW

WOD: (18:00) 

3x 6:00 rounds, for total reps (bike cals + burpees) -

:20 bike, :40 rest 

:20 burpees,:40 rest 

:30 bike, :30 rest 

:30 burpees, :30 rest 

:40 bike, :20 rest 

:40 burpees, :20 rest 

Accessory: 

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

Monday, June 26 - Saturday, July 1

Monday, June 26

Warm-up:  2 rounds - 10 bench press (empty barbell) + 8 banded pull-aparts + 10 glute bridge, :03 pause at top + 8 tempo ring rows + 10 banded lat pull-down

Strength: 

10:00 EMOM - 

1. 3-5 bench press, building to WOD weight 

2. Max effort hollow hold, unbroken

3. Rest 

WOD: 

For time - 

75-100 bench press (135/95 or 95/65 or 65/45) 

Every time you break - 2 bar muscle-up, 4 strict pull-ups, or 6 ring rows 

Accessory: 

3x 10-12 plate row from Sorenson hold, :03 in top position https://youtube.com/shorts/vjQUTc_x-3I?feature=share

Tuesday, June 27

Warm-up:  3 rounds - 3 Curtis P complexes (empty barbell) + 5 scorpion stretch/side + 7 banded good mornings + :30 easy jump rope + :30 alt quad stretch 

Strength: 

Every :90 x8 (12:00) - 

Curtis P complex (1 power clean + 1 lunge/side + 1 push press) https://youtu.be/qTCU72OgNUk

3-3-2-2-2-1-1-1

*Start light and build to a heavy single, or stay moderate for 3 reps each set

WOD: 

3 rounds for time - 

400 meter run 

30 hang power clean (95/65 or 65/45) 

30 sit-ups 

Accessory: 

3x 8-10 Cuban press, light plates (:60 rest) https://youtube.com/shorts/HAmx2nFXTbA?feature=share

Wednesday, June 28

Warm-up: 2 rounds - 12 air squats + 10 alt thoracic reach from squat + 8 alt groiner + 6 alt reverse Samson + 4 inch worms w/ push-up + :30 easy jump rope 

Strength: 

Every 2:00 x6 (12:00) - 

Dual DB front rack squats (start light and build to a moderate/heavy set of 8) 

8-8-8-8-8-8

WOD: 

15:00 EMOM (scale reps as needed) - 

1. 250/200 meter row or ski (scale to 200/150) 

2. 12/9 cal bike (scale to 9/6) 

3. 35 double under or 70 singles 

Accessory: 

200 meter Famer’s carry, challenging weight 

Thursday, June 29

Warm-up: 10-8-6-4-2 seated banded row, :03 pause in back position + deadlift (start w/ empty barbell and slowly build) + push-up to pike + :30 pigeon stretch/side 

Strength: 

8:00 EMOM - 

3 deadlift, building to 80% 1RM, or moderately heavy weight (getting comfy for WOD) 

WOD: (25:00) 

For quality reps @ steady pace, superset the following x5 (2:00 rest b/t rounds) -

1. 5 Deadlift @ 80% 1RM, or moderately heavy weight 

2. 12-15 banded row from Superman https://youtu.be/5xQRtwy9Sj4

3. Max strict HSPU, pike push-up, or traditional push-ups 

Accessory: 

3x max distance handstand walk, :30 handstand hold, or :30-:60 plank 

Friday, June 30

Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch (empty barbell) + OHS (empty barbell or pvc) or goblet squat (light weight) + pvc pass through 

Partner WOD: 

For time (you go, I go) - 

120 hang power snatch (95/65 or 55/35) 

120 overhead squat (95/65 or 55/35) or goblet squat (54/35 or 40/20) 

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

*Split up reps however you’d like; partners split reps evenly 

Accessory: 

Accumulate 30 prone pvc behind the neck press https://youtu.be/F_n0S9kUNT4

Saturday, July 1 

Warm-up: 3 rounds - :30 chest opening stretch + 8 bicep curls on rings + :30 banded forward raise + 8 thread the needle w/ thoracic rotation/side 

Strength: 

In 14:00, superset the following x3 (:60 rest between rounds) -

1. 8-10 DB lat pull-over https://youtu.be/FK4rHfWKEac

2. 8-10 DB overhead tricep extension https://youtu.be/zX-H5d_YYmI

3. 10-12 DB hammer curls https://youtu.be/P5sXHLmXmBM

WOD: (15:00) 

6 rounds for max pull-ups (:90 work / :60 rest) -

18-15-12-9-6-3

Burpees or no push-up burpees https://youtu.be/HfV1UBKzQTo

Max pull-ups 

Accessory: 

3x 8-10 reverse flys, moderate weight https://youtube.com/shorts/xLFq0LnHhXU?feature=share

Monday, June 19 - Saturday, June 24

Monday, June 19

Warm-up:  5-4-3-2-1 clean pull + high clean pull + muscle clean (empty barbell) + scorpion stretch/side + :30 wrist rockers 

Strength: 

Every :90 x6 (9:00) - 

2 power cleans, building to 75% 1RM, or moderately heavy weight

WOD: 

Every 7:00 x3 (21:00) - 

300 meter row or ski 

3 power cleans @ 75% 1RM 

200 meter row or ski 

2 power cleans @ 80% 1RM 

100 meter row or ski 

1 power clean @ 85% 1RM 

*Complete all of the above movements and then rest for the remaining time 

Accessory: 

2-3x max effort dips from rings, dip handles or bench (:90 rest between sets 

Tuesday, June 20

Warm-up:  3 rounds - :30 alt plank rotation + 8 push-up to pike + :30 easy jump rope + 8 single leg glute bridge/side, foot elevated + :30 easy bike + 8 pvc pass through 

Strength: 

15:00 EMOM - 

1. 12-15 sit-ups (weighted or GHD for extra challenge) 

2. Max unbroken push-ups for quality reps 

3. Rest 

WOD: 

For time - 

45 cal bike 

90 double under or 180 singles 

9 bar muscle-up, chest-to-bar pull-ups, or other challenging pull movement

30 cal bike 

60 double under or 120 singles 

6 bar muscle-up, chest-to-bar pull-ups, or other challenging pull movement 

15 cal bike 

30 double under or 60 singles 

3 bar muscle-up, chest-to-bar pull-ups, or other challenging pull movement 

Accessory: 

Accumulate 50 alternating DB bicep curls, moderate weight (rest as needed) 

Wednesday, June 21

Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and slowly build to 50% 1RM, or light weight) + runner lunge w/ thoracic rotation/side + alt Cossack squat 

Strength: (20:00) 

Every 2:00 x10 (start @ 50% 1RM and build in weight if possible) - 

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

Back squat

WOD: 

12:00 EMOM - 

12 wall balls (scale to 9) 

Accessory: 

Accumulate 30-50 banded hamstring curls (rest as needed) 

Thursday, June 22

Warm-up: 5-4-3-2-1 snatch pull + high snatch pull + muscle snatch + single leg v-up/side + step-up w/knee drive/side 

Strength: (12:00) 

Every :90 x8 (start light and build in weight every 2 rounds if possible) - 

1 snatch + 1 hang snatch (power or squat - athlete’s choice)

WOD: 

Every 2:30 x8 (20:00) -

7 box jump-over or step-over (24/20 in) 

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

7 hang power snatch (105/75 or 55/35) 

Accessory: 

Accumulate 8/side - shoulder CARS https://youtu.be/ghXn2-ZYfU4

Friday, June 23 

Warm-up:10-8-6-4-2 bench press (start w/ empty barbell and build to starting WOD weight) + bandied pull apart + alt groiner + banded forward raise

Partner WOD: 

For time (split bench press reps evenly; run together) -

80 bench press (135/95 or 95/65 or 65/45) 

800 meter run (together)

60 bench press (155/105 or 105/75 or 75/55) 

600 meter run 

40 bench press (175/125 or 125/85 or 85/65)

400 meter run 

20 bench press (185/135 or 135/95 or 95/65) 

200 meter run 

Accessory: 

Accumulate 60 alt gorilla rows https://youtu.be/DhxkHHRez7w

Saturday, June 24

Warm-up: 3 rounds - 12 alt thoracic reach from squat + 10 alt toe touch from plank + 8 front squat + 6 front rack alt reverse lunge (empty barbell) + :30 alt front rack elbow punches https://youtu.be/3CcSy1ZqQ40

Strength: 

WOD: (30:00) 

3 rounds for max reps - 

2:00 burpees 

2:00 front squats (95/65) 

2:00 HSPU, or any push-up variation

2:00 front rack lunges (95/65) 

2:00 rest 

Accessory: 

Accumulate 1:00 banded hip flexor stretch + 1:00 seated hamstring stretch/side + 1:00 prone T raises https://youtu.be/3GJoiYUYwr0