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) -
8-10 alt KB suitcase lunge, deficit if possible (2 @ moderate weight) https://youtu.be/jNMaTZ571Yg
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) -
3 push jerk or split jerk @ 80% 1RM (or 6 reps @ moderate weight)
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 -
12-14 alt pistol squat or pistol squat to bench https://youtu.be/qDcniqddTeE / https://youtu.be/v-e05_n-sV0
6-8 single leg KB RDL/side (54/35 or 35/20 or 20/10) https://youtube.com/shorts/4vVawgNKHV4?feature=share
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) -
12-15 banded Pallof press/side https://youtu.be/suXbr509tFQ
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 -
3 bar muscle-up, 6 chest-to-bar pull-ups, or 6-8 pull-ups or ring rows
2 power cleans @ 85% 1RM or 5-7 power cleans @ moderate weight
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 -
12 wall balls (20/14 or 14/10)
15/12 cal row or ski
6 front squats from rack (155/105 or 95/65 or 65/45) or DB squats
40 double under or 80 singles
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) -
15-20 DB RDL (2 @ 50/35 or 40/20)
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) -
3 power clean or squat clean (build to starting WOD weight)
: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 -
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
3 bench press - build slightly heavier than WOD weight
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 -
3-5 bench press, building to WOD weight
Max effort hollow hold, unbroken
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) -
250/200 meter row or ski (scale to 200/150)
12/9 cal bike (scale to 9/6)
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) -
5 Deadlift @ 80% 1RM, or moderately heavy weight
12-15 banded row from Superman https://youtu.be/5xQRtwy9Sj4
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) -
8-10 DB lat pull-over https://youtu.be/FK4rHfWKEac
8-10 DB overhead tricep extension https://youtu.be/zX-H5d_YYmI
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 -
12-15 sit-ups (weighted or GHD for extra challenge)
Max unbroken push-ups for quality reps
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