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 - 

1. :45-:60 back rack lunges @ steady pace (95/65 or 65/45) 

2. 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 - 

1. :30-:45 strict press (empty barbell) 

2. :30-:45 bicep curls (empty barbell) 

3. 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) -

1. 15-20 sit-ups (weighted or GHD if possible) 

2. 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 -

1. 3-5 back squat (building to WOD weight) 

2. 3-5 deadlift (building to WOD weight) 

3. 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 - 

1. 8 box jumps or step-ups (30/24 or 24/20) 

2. 4 wall walks 

3. 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) - 

1. 20 meter walking DB suitcase lunge (2 @ 50/35 or 40/20 or 20/10) 

2. 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) -

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)