Monday, August 7 - Saturday, August 12
Monday, August 7
Warm-up: 10-8-6-4-2 kip swing or :20 hollow hold + push-up to pike + alt thoracic reach from low squat + alt Cossack squat
WOD: (24:00)
6:00 AMRAP x3 (2:00 rest between AMRAPs) -
400 meter run
Max rounds Cindy
*1 round Cindy = 5 pull-ups + 10 push-ups + 15 air squats; pick up where you leave off each round (e.g., if you end at 2 pull-ups, start your next round w/ 3 pull-ups); score is total rounds of Cindy
Accessory:
Accumulate 75-100 hollow rocks
Tuesday, August 8
Warm-up: 5-4-3-2-1 power clean + strict press (start w/ empty barbell and build to 50% 1RM jerk) + pvc pass through + :30 easy jump rope
Strength:
Every :90 x8 (12:00) -
1 clean and jerk (start light and build to a heavy single or stay moderate for 3 reps)
WOD: (20:00)
5 rounds for time (:60 rest between rounds) -
30 double under or singles
15 hang power snatch (75/55 or 55/35)
30 double under or singles
Accessory:
3x 8-10 Cuban press, very light weight https://youtu.be/XpcOM9Np9LQ
Wednesday, August 9
Warm-up: 3 rounds - 6 inch worms + 8 back rack lunges (start w/ empty barbell and build to Strength weight) + 10 alt reverse Samson + :30 easy bike
Strength:
E3MOM x3 (9:00) for quality reps @ steady pace -
:45-:60 back rack lunges (135/95 or 95/65 or 65/45)
WOD: (21:00)
3 rounds for max cals (3:00 rest between rounds) -
Tabata bike (:20 work/:10 rest x8)
*Complete as many calories as possible while maintaining the tabata format. Tip: leave some in the tank - work hard but don’t go above 8-9 RPE)
Accessory:
1:00/side banded hip flexor stretch (add overhead reach if desired) https://youtu.be/g1sOD9TYrLY
Thursday, August 10
Warm-up: 3 rounds - 10 banded good mornings + 8 runner lunge w/ thoracic rotation/side + 6 bootstrappers + :30 pigeon stretch/side
Strength:
Every :90 x8 (12:00) -
3-5 deadlifts, building to 60% 1RM or moderate weight
WOD:
In 20:00, complete the following @ steady pace (2:00 rest between rounds) -
Deadlift (start @ 60% 1RM or moderate weight)
5-5-5-5-5-5
*Advanced athlete’s should build to a heavy set of 5; if you are not comfortable building heavy, focus on form and build to a weight that is moderately challenging
Accessory:
Accumulate 1:00 seated hamstring stretch/side + 1:00 figure-4 stretch on wall
Friday, August 11
Warm-up: 2 rounds - 6 thread the needle w/ thoracic rotation/side + 8 bench press (empty barbell) + 10 banded pull-aparts + 12 banded forward raises
Strength:
10:00 EMOM -
3 bench press, building to WOD weight
WOD:
In 20:00, complete the following for quality reps -
HSPU or any push-up variation
20-18-16-14-12
Bench press (185/125 or 135/95 or 95/65)
10-8-6-4-2
Bar muscle-up or C2B pull-up
5-4-3-2-1
Accessory:
3x 8-10 1-arm bent-over row
Saturday, August 12
Warm-up: 10-8-6-4-2 back squats (start w/ empty barbell and build to Strength weight) + KB hip opener stretch/side + supine tuck-ups
Strength:
E2MOM x6 (12:00) -
6-8 back squats @ BW or ½ BW
WOD:
For time -
21-15-9
Thruster (95/65 or 65/45)
Toes-to-bar, knees-to-elbow, or v-ups
Accessory:
5:00 handstand work or gymnastics skill of choice
Monday, July 31 - August 3
Monday, July 31
Warm-up: 10-8-6-4-2 back rack lunge (empty barbell) + alt Cossack squat + bootstrappers + :30 easy jump rope
Strength:
8:00 EMOM -
:45-:60 back rack lunges @ steady pace (95/65 or 65/45)
Rest
WOD:
20:00 AMRAP @ steady pace (zone 2) -
10 air squats
30 double under or 60 singles
200 meter run
*Add 10 air squats each round
Accessory:
Accumulate 1:00/side figure-4 stretch on wall + 1:00 straddle stretch
https://youtu.be/Wrc8bvRpKUA / https://youtu.be/T8bM64l9s5U
Tuesday, August 1
Warm-up: 3 rounds - 12 alt single leg v-up + 10 pvc pass throughs + 8 banded pull-apart + 6 banded forward raises + 150 meter easy row or ski
Strength:
12:00 EMOM -
:30-:45 strict press (empty barbell)
:30-:45 bicep curls (empty barbell)
Rest
WOD:
Every 2:00 until failure (add 3 TTB/round until you can no longer finish reps in designated timeframe) -
12/10 cal row or ski
3-6-9-12-15….
Toes-to-bar, knees-to-elbow, or v-ups
*Score is total # TTB, KTE, or v-ups
Accessory:
Accumulate 1:00 prone pec stretch/side https://youtu.be/TWjc1WDx0iI
Wednesday, August 2
Warm-up: 12:00 AMRAP @ steady pace - 3-5 power clean (start w/ empty barbell and build to 75% 1RM) + 8 banded good mornings + :30 easy bike
WOD:
Every 7:00 x3 (21:00) -
15 bike cals
3 power clean @ 75% 1RM
12 bike cals
2 power clean @ 80% 1RM
9 bike cals
1 power clean @ 90% 1RM
Accessory:
Accumulate 40 meter HS walk or 1:00 HS plate walk https://youtu.be/Q-fKAoyzK6w or 1:00 HS hold or 2:00 weighted plank (rest as needed)
Thursday, August 3
Warm-up: 10-8-6-4-2 alt DB snatch (start light + build to Strength weight) + alt thoracic reach from squat + tempo ring row + glute bridge (:03 hold at top)
Strength:
Every :90 x5 (15:00) -
15-20 sit-ups (weighted or GHD if possible)
8-10 alt DB snatch (75/50 or 50/35 or 35/20)
WOD:
For time -
30-25-20-15-10-5
Wall balls (20/14 or 14/10)
*3 bar muscle-ups or 6 strict pull-ups or ring rows after each round
Accessory:
Accumulate 30-50 prone Y raises https://youtu.be/w1AWGKubE5U
Friday, August 4
Warm-up: 3 rounds - 12 alt toe touch from plank + 10 alt scorpion stretch + 8 bench press (start w/ empty barbell and slowly build) + 6 pvc pass through
Strength:
Every :90 x 10 (15:00) -
3-5 bench press, building slightly heavier than WOD weight
WOD:
For time -
30 burpees or HRPU
30 bench press (155/105 or 105/75 or 75/55)
30 burpees or HRPU
Accessory:
3x 10-12 DB renegade row, :60 rest between sets (2 @ 50/35 or 35/20 or 20/10)
Saturday, August 5
Warm-up: 3 rounds - 12 alt box step up + 10 banded good mornings + 8 back squat + 6 deadlift (start w/ empty barbell and slowly build) + 4 inch worms w/ push-up
*Athlete will need 2 separate barbells for today’s training
Strength:
15:00 EMOM -
3-5 back squat (building to WOD weight)
3-5 deadlift (building to WOD weight)
Rest
WOD:
20:00 EMOM for total reps @ steady pace -
1.) :30 box jump overs or step-overs (24/20 in)
2.) :30 back squats (225/155 or 155/105 or 105/75)
3.) :30 double under or singles
4.) :30 deadlifts (225/155 or 155/105 or 105/75)
Accessory:
Accumulate 1:00 banded hip flexor stretch/side + 1:00 elevated pigeon stretch/side
Monday, July 24 - Saturday, July 29
Monday, July 24
Warm-up: 3 rounds - 6 push-up to pike + :30 easy jump rope + 8 alt plank rotations + :30 plank + 10 alt scorpion stretch + :30 chest opening stretch
WOD: (30:00)
5 rounds for total reps (2:00 rest between rounds) -
:40 max burpees / :20 rest
:40 max double unders / :20 rest
:40 max sit-ups / :20 rest
:40 max push-ups / :20 rest
Accessory:
Accumulate 30-50 KB side bends/side (70/54 or 54/35 or 35/20)
Tuesday, July 25
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to Strength weight) + Cossack squat/side + reverse Samson/side + tempo ring rows (:03/position)
Strength:
Every :90 x8 (12:00) -
3-5 back squat @ BW or ½ BW
WOD:
15:00 AMRAP -
40/30 calorie row or ski
20 thrusters (75/55)
10 bar muscle-up, chest-to-bar, or chin-over-bar pull-ups, or ring rows
Accessory:
3x 12-14 alt KB gorilla rows (2 @ 54/35 or 35/20) https://youtu.be/DhxkHHRez7w
Wednesday, July 26
Warm-up: 5-4-3-2-1 muscle clean + strict press (empty barbell) + box jump or step-up/leg (24/20 in) + inch worms w/ push-up + groiner w/ thoracic rotation/side
Strength:
10:00 EMOM -
1 clean and jerk (build to a heavy single or stay moderate for 3 reps)
WOD:
18:00 EMOM -
8 box jumps or step-ups (30/24 or 24/20)
4 wall walks
2 power clean (185/135 or 135/95 or 95/65)
Accessory:
Accumulate 2:00/side KB weighted side plank (25# or 10#) https://youtu.be/s78mIZksT1U
Thursday, July 27
Warm-up: 3 rounds - 8 bench press (start w/ empty barbell and slowly build) + 10 banded pull-aparts + 8 pvc pass throughs + 10 seated banded rows + 8 tuck-ups
Strength:
In 12:00, superset the following for 3 rounds (:90 rest between rounds) -
20 meter walking DB suitcase lunge (2 @ 50/35 or 40/20 or 20/10)
5 bench press, building to WOD weight
WOD:
For time -
5-10-15-20-25
Bench press (135/95 or 105/75 or 75/55)
Toes-to-bar, knees-to-elbow, or v-ups
Accessory:
3x 6-8/side single leg KB RDL (54/35 or 35/20 or 20/20)
Friday, July 28
Warm-up: 10-8-6-4-2 front squat (start w/ empty barbell and build to 60% 1RM) + alt quad stretch + alt toe touch from plank + :20 HS hold or plank
Strength:
In 10:00, complete 3 rounds of the following (2:00 rest between rounds) -
Max unbroken kipping HSPU, or seated DB overhead press
WOD:
20:00 AMRAP -
Max distance bike
@ 0:00 - 10 front squats from rack (60% 1RM)
@ 4:00 - 8 front squats (70% 1RM)
@ 8:00 - 6 front squats (75% 1RM)
@ 12:00 - 4 front squats (80% 1RM)
@ 16:00 - 2 front squats (85% 1RM)
Accessory:
3x 8-10 banded core rotations (:60 rest) https://youtu.be/5qTMvuj63qA
Saturday, July 29
Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch + OHS (empty barbell or pvc) + banded good mornings + kip swing or :20 hollow hold
Strength:
Every :90 x10 (15:00) -
Power or squat snatch (build in weight if possible)
5-3-3-2-2-2-1-1-1-1
WOD:
“Helen”
3 rounds for time -
400 meter run
21 American KB swings (54/35 or 35/20)
12 pull-ups or ring rows
*Expected times = beg 15-17 mins; int 11-14 mins; adv 9-10 mins; elite < 8 mins
Accessory:
3x 12-15 GHD hip extensions
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)