Monday, August 21 - Saturday, August 26

Monday, August 21

Warm-up: 3 rounds - 12 banded lat pull-downs + 10 tempo ring rows + 8 push-up to pike + 6 thoracic rotation from runner lunge/side + 4 hips to bar or :30 glute bridge

Strength: 

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

Max unbroken push-ups 

WOD:  

10 rounds for time - 

200 meter run 

2 bar muscle-up, or 4 challenging pull-ups 

Accessory: 

3x 10-12 side plank w/ banded row/side (:60 rest between rounds) https://youtu.be/K1GWnZ-RDPw

Tuesday, August 22

Warm-up: 10-8-6-4-2 back squat from rack + front squat from ground (start w/ empty barbell and slowly build) + alt quad stretch + :30 seated hamstring stretch/side 

Strength: 

15:00 EMOM (athlete will use 2 separate barbells) -

1. 5 back squat (from rack), building to 75% 1RM

2. 3 front squat (power clean from ground), building to 75% 1RM

3. Rest

WOD: 

For quality reps @ steady pace -

Back squat (from rack) @ 75% 1RM

5-5-5-5-5

Front squat (power clean from ground) @ 75% 1RM 

3-3-3-3-3

Accessory: 

3x 12-15 GHD hip extensions (:60 rest between rounds) https://youtu.be/P0iuN0xygc0

Wednesday, August 23

Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and slowly build) + scorpion stretch/side + :30 banded pull-aparts + :30 easy row or ski 

Strength: 

Every 2:30 x6 (build to a heavy set or stay moderate and work on mechanics) -

Bench press 

5-5-5-5-5-5

WOD: 

For time -

2,000 meter row or ski 

*Every minute, perform 5 toes-to-bar, knees-to-elbow, or v-ups 

Accessory: 

3x 8-10 dips (:60 rest between sets) 

Thursday, August 24

Warm-up: 2 rounds - 9 snatch pull + 7 snatch high pull + 5 muscle snatch + 3 overhead squat (empty barbell or pvc) + :30 easy bike 

Strength: 

E2MOM x9 (18:00) - start light and build to a heavy single, or stay moderate to focus on mechanics -

Squat or power snatch (athlete’s choice)

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

WOD: 

10:00 EMOM for max calories -

:30 bike sprint / :30 rest 

Accessory: 

Accumulate 40 m handstand walk, or 3:00-5:00 handstand work or challenging plank 

Friday, August 25

Warm-up:  3 rounds - 12 alt toe touch from plank + 10 alt reverse Samson + 8 alt Cossack squat + 6 alt DB suitcase lunge (start light and build) + :30 pvc pass through 

Strength: 

In 15:00, compete 5 sets (2:00 rest between sets) -

DB walking suitcase lunge (2 @ 50/35 or 35/20) 

20-18-16-14-12

WOD: 

E2MOM x8 (16:00), or until you can no longer complete reps in timeframe -

10 DB hang power cleans (2 @ 50/35) + x burpees over DB’s 

Round 1: 4 burpees 

Round 2: 6 burpees 

Round 3: 8 burpees 

Round 4: 10 burpees 

Round 5: 12 burpees 

Round 6: 14 burpees 

Round 7 and 8: Max burpees 

*Score is total # burpees; scaling option for burpees = HRPU 

Accessory: 

3x 6-8 KB single leg RDL/side https://youtu.be/VnHvZtV8Gz0

Saturday, August 26

Warm-up: 3 rounds - 12 banded good mornings + :30 easy row, bike, or ski + 10 alt thoracic reach from low squat + :30 easy jump rope + 8 KB hip opening stretch/side

WOD: 

30:00 for total row, bike, or ski cals -

@ 0:00 - 

21-15-9

Wall balls (20/14 or 14/10) 

Box jump-over or step-over (24/20 in) 

@10:00 -

15-12-9

KB swings (70/54 or 54/35 or 35/20) 

Pull-ups or ring rows 

@ 20:00 -

100 double under or 200 singles 

*Make note of calories before each circuit in case cardio machine resets 

Accessory: 

Max sit-ups in 5:00 

Monday, August 14 - Saturday, August 19

Monday, August 14

Warm-up:  3 rounds - 10 pvc pass through + 8 overhead squat w/ pvc or empty barbell + 6 push-up to pike + :30 easy bike 

Strength: 

Every :90 x8 (12:00) -

5 overhead squat, or other challenging squat of choice 

*start light and build to a heavy set, or stay light/moderate and work on technique 

WOD: 

For time - 

45 cal bike 

30 burpees or HRPU

15 overhead squats (135/95 or 95/65 or 65/45) or other challenging squat of choice 

*Take barbell from rack 

Accessory: 

Accumulate 1:00 shoulder CARS/side https://youtu.be/ghXn2-ZYfU4

Tuesday, August 15

Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to Strength weight) + toes-to-rig + wall ball squats + banded pull-aparts 

Strength: 

In 15:00 superset the following for 4 rounds (:90 rest between rounds) -

1. 12-15 bench press (135/95 or 95/65 or 65/45) 

2. 12-15 toes-to-bar, knees-to-elbow, or v-ups

WOD: 

Every 3:00 x4 (12:00) 

25 wall balls, unbroken if possible (20/14 or 14/10) 

Accessory: 

Accumulate 3:00 Sorenson hold - focus on staying horizontal to ground 

https://youtu.be/XKDwOdO40Oo

Wednesday, August 16

Warm-up:  5-4-3-2-1 scorpion stretch/side + deadlift (start light and slowly build) +  :30 handstand hold or plank + :30 alt quad stretch 

Strength: 

Every :90 x5 (15:00) -

1. 3-5 deadlift, building to WOD weight 

2. :30-:45 handstand work, or challenging plank 

WOD: 

6 rounds for time - 

200 meter run 

5 deadlifts (275/185 or 225/155 or 155/105) 

Accessory: 

4x/side 15-25 lateral v-ups https://youtu.be/ikDIDDVeIlE

Thursday, August 17

Warm-up: 10-8-6-4-2 strict press (empty barbell) + alt groiner + alt Cossack squat + banded forward raises + :30 warm up for gymnastics skill 

Strength: 

15:00 EMOM - 

1. 3 push or split jerk (athlete’s choice) building toward 75% 1RM 

2. :45-:60 work on muscle-ups, pull-ups, or other challenging pull movement 

3. Rest 

WOD: 

E2MOM x8 (16:00) -

15/12 cal row or ski 

1 jerk, push or split from rack

*Sets 1&2 75% 1RM, sets 3&4 80% 1RM; sets 5&6 85% 1RM; sets 7&8 90% 1RM

Accessory: 

Accumulate 50-75 banded row from Superman https://youtu.be/5xQRtwy9Sj4

Friday, August 18

Warm-up: 5-4-3-2-1 cleans pull + clean high pull + muscle clean + pistol squat/leg to bench + :30 easy jump rope 

Strength: 

In 16:00, complete the following x4 (:90 rest between sets) -

1. 10-12 alternating pistol squat 

2. 3-5 hang power clean, building to 60% 1RM power clean

WOD: 

For quality reps @ steady pace - 

Power clean @ 60% 1RM (aim to do reps unbroken each round) 

15-12-9-6-3

*40 double under or 80 singles after each round 

Accessory: 

Accumulate 1:00/side prone shoulder stretch https://youtu.be/tatrv67rou8

Saturday, August 19

Warm-up: 3 rounds = 12 alt thoracic reach from low squat + 10 alt single leg v-up + 8 back squat (empty barbell) + :30 easy row or ski 

Strength: 

Every :90 x5 (15:00) -

1. :45-:60 sit-ups 

2. 3-5 back squats, building to WOD weight 

WOD: 

For time - 

30 back squats @ BW or ½ BW 

1,000 meter row or ski 

Accessory: 

3x 12-15 banded hamstring curls (:60 rest between sets) 

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