Monday, July 8 - Saturday, July 13

Monday, July 8 

Warm-up: 2:00 easy bike (1x) directly into 2 rounds - 10 banded good morning + 8 tempo ring row + 6 push-up to pike + 4/side thread the needle w/ thoracic rotation 

Strength: 

12:00 EMOM -

1. 8-10 KB push-up (54/35 or 35/25) 

2. Max unbroken kipping pull-up or pull variation  (1x then rest) 

3. Rest 

WOD: 

For time - 

30 cal bike

60 KB swing (54/35 or 35/20) 

30 cal bike 

Accessory: 

3x8-10/side KB bent over row (same weight as above, :60 between sets) 

Tuesday, July 9

Warm-up:  8-6-4 banded single leg RDL/side + 1-arm KB floor press from hollow/side (light) + banded pull-apart + alt toe touch from plank + :30 easy jump rope

Strength: 

In 14:00, superset the following x4 (:90 rest between supersets) - 

1. 1 single leg KB RDL + 6 bent-over row/side @ moderate weight

2. 8-10/side 1-arm KB floor press from hollow body position @ moderate weight

   https://youtu.be/-BooPE7pjwI?si=PDRxGv7aBppGSjUM

WOD: 

E2MOM x8 (16:00) -

2 wall walk (or variation) 

30 double under or 60 singles 

*Wall walk variations = 1.) box wall walk or 2.) walk out from rower seat (see videos below)

https://youtu.be/wx2Nqpn0C5A?feature=shared

https://youtube.com/shorts/_H0Aw9F5IlI?si=mDk2gbS36MDB2LZl

Accessory: 

3x 8-10/side single arm DB preacher curl (2 @ moderate weight) 

https://youtu.be/enH6glsf-u4?si=DwOuQ3gcU5qYINSr

Wednesday, July 10

Warm-up: 2:00 easy row or ski (1x), directly into 3 rounds - 5 muscle clean (start light and build) + 10 alt reverse Samson + 5 inch worm w/ push-up + 10 alt Cossack squat 

Strength: 

Every :90 x8 (12:00) -

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

Power clean (start @ moderate weight and build if possible) 

WOD: 

For total calories -

:90 work / :30 rest x9 (20:00) -

Max cal row or ski 

*Rest for 2:30 after rounds 3 and 6 

Accessory: 

3x 10-12 DB hip thrust from bench, :03 pause @ top (challenging weight) 

https://youtu.be/Zp3mZV6Plyg?si=GfX9lJCCnxRI4Tgo

Thursday, July 11

Warm-up: 3 rounds - 5 snatch pull + 5 muscle snatch + 5 overhead squat (empty barbell) + 10 pvc pass through + 5 wall ball thruster + 10 alt single leg v-up 

Strength: 

In 12:00, complete the following (start light and build slowly as form allows, resting :90 between sets) -

10-8-6-4-2 

Barbell or plate overhead squat or plate extended squat

https://youtu.be/pn8mqlG0nkE?si=ucok_fvMJgQM-gJo

https://youtu.be/Vn6MVIaG598?si=wtOXgVNq2GTwSQCo

https://youtu.be/3tOBe4mvo6c?si=KQQLWNtuYRIglu4h

WOD: 

9:00 EMOM - 

1. 6-8 power snatch (115/75 or 85/65 or 55/35) 

2. 9-12 toes-to-bar, knees-to-elbow, or supine toes-to-rig 

3. 10-15 wall ball (20/14 or 14/10) 

At 9:00 on the clock, 3 rounds for time -

6-8 power snatch (same weight as above)

9-12 toes-to-bar, knees-to-elbow, or supine toes-to-rig 

10-15 wall ball (same weight as above) 

Accessory: 

Accumulate 1:00/side banded trap stretch https://youtube.com/shorts/hAArK1hB9vQ?si=fQnSD132enjyPDpG

Friday, July 12

Warm-up: 2 rounds - 10/side thoracic rotation from runners lunge + 8 alt scorpion stretch + :30/side figure-4 stretch + 10 alt hamstring scoops https://youtube.com/shorts/IVrUMcBye3E?feature=shared

Strength: 

Every 2:30 x4 (10:00) -

30 alt bicycle crunch + 20 alt mountain climber + 10/side lateral v-up

WOD: 

Every 4:00 x5 (20:00) -

200 meter run 

X alt goblet lunge (50/35 or 40/25 or 30/15)

X sit-up 

———

Set 1 - x = 12

Set 2 - x = 14

Set 3 - x = 16

Set 4 - x = 18

Set 5 - x = 20

*Time cap for each round = 3:00 

Accessory: 

Accumulate 50-75 banded glute bridge, :03 pause @ top 

Saturday, July 13 

Warm-up: 8-6-4 DB hang power clean (light) + back squat (start w/ empty barbell) + alt quad stretch + tempo ring row + push-up to pike + :30 plate hops 

WOD: 

4 rounds for time (2:00 rest between rounds) -

13 DB power clean (2 @ 50/35 or 40/25 or 30/15) 

11 back squat (135/95 or 95/65 or 65/45) 

9 shuttle runs 

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

5 bar muscle-up or challenging pull variation

*1 shuttle run rep = 25-ft down + 25-ft back; coach to set up cones outside 

Accessory: 

5:00-10:00 handstand skill work OR Tabata DB plank pull through https://youtu.be/Zko5x2SoQmo?si=LKU-LcQz7OY9q-V8

Monday, July 1 - Saturday, July 6

Monday, July 1

Warm-up:  5-4-3-2 bench press (start w/ empty barbell and build to 65% 1RM) + :30 easy jump rope + inch worm w/ push-up + sumo KB deadlift high pull (light weight) 

Strength: 

In 14:00, complete 3 rounds of the following cluster (:20 rest between clusters, 2:00 rest between rounds) -

Bench press 

2-3-4-5-6 (round 1 @ 60% 1RM, round 2 @ 65% 1RM, round 3 @ 70% 1RM) 

*20 reps = 1 round 

WOD: 

For time -

40-30-20-10

Russian KB swing or sumo KB deadlift (70/54 or 54/35 or 35/20) 

80-60-40-20

Double under (or 160-120-80-40 singles) 

Accessory: 

3x10/side DB external rotation @ light weight 

https://youtu.be/mbdDt0c9bZY?si=pFs4gewIZ55xBTlo

Tuesday, July 2

Warm-up:  2:00 easy bike (1x) directly into 2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean + 5 front squat (empty barbell) + 10 alt toe touch from plank + 10 alt Cossack squat + 10 tempo ring row 

Strength: 

12:00 EMOM - 

1. 8-10 strict pull-up or challenging pull variation  

2. :45-:60 push-up + mountain climber complex (very steady pace)  https://youtube.com/shorts/qJcFEKqcoGM?si=WgLMRBczGUZzjMm6

3. Rest 

WOD: 

In 15:00, complete the following for total bike calories -

On a 3:00 running clock -

25 hang power clean (95/65 or 65/45 or 45/35) 

25 front squat (same weight as above) 

Max bike cals in remaining time 

-3:00 rest-

On a 3:00 running clock -

20 hang power clean (115/75 or 85/55 or 65/45) 

20 front squat (same weight as above) 

Max bike cals in remaining time 

-3:00 rest-

On a 3:00 running clock -

15 hang power clean (135/95 or 115/75 or 85/55) 

15 front squat (same weight as above) 

Max bike cals in remaining time 

Accessory: 

3x10-15 barbell bicep curl, :03 eccentric and concentric tempo (45/35) 

Wednesday, July 3 

Warm-up: 2:00 easy row or ski (1x) directly into 2 rounds - 8 alt reverse Samson + 8/side thoracic rotation from runners lunge + 10 alt single leg v-up + :30/side figure-4 stretch 

Strength: 

Every :90 x4 (12:00) -

1. 6-8/side deficit DB lunge w/ knee drive (2 @ moderate weight)  https://youtube.com/shorts/8EKeiGvDSSA?si=iZodrnyiR8jd7Xel

2. :45-:60 Russian twist @ challenging weight 

WOD: 

6:00 AMRAP -

50 sit-ups (weighted or GHD if possible) 

Max row or ski cals 

-3:00 rest-

For time -

X row cals (total # of cals from above)

50 toes-to-bar, knees-to-elbow, or toes-to-rig 

Accessory: 

Accumulate 30-50/side banded rotation 

https://youtu.be/L5J3juj8PYg?feature=shared

Thursday, July 4

Warm-up:  2 rounds - 10 alt scorpion stretch + :30 alt upward to downward dog + 10 alt box step-up + :30 high knees + 5/side 1-arm DB snatch (light) + :30 banded pvc hold from hollow  https://youtu.be/F_Tr45dImsA?si=9hIxvAgXSL6Xmsh6

Partner WOD: 

5 rounds for time (you go, I go) -

200 meter run (together) 

10 bar muscle-up, jumping BMU, or 20 chest-to-bar or chin-over-bar pull-up 

20 1-arm Devil press @ 50/35 or 40/25 or 30/15) 

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

200 meter run (together) 

*On Devil press, switch arms every 5 reps; partners split reps evenly for each movement

Accessory: 

1:00/side banded hamstring stretch 

1:00/side banded hip flexor stretch 

Friday, July 5 

Warm-up: 2:00 easy ski (1x) directly into 8-6-4-2 deadlift + strict press (light weight) + inch worm w/ push-up + alt thoracic reach from squat + :20 chest opening stretch

WOD: 

In 30:00, complete the following @ a steady pace (start light and build to a challenging single if possible) -

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

Deadlift 

Jerk, push or split 

Accessory: 

Accumulate 20-30 prone Y raise + prone T raise, :03 pause @ top 

https://youtu.be/w1AWGKubE5U?si=SB8AhjJ5N4vg-EV0

https://youtu.be/yejKRcxeH90?si=EhQz63nhCQUR5dCB

Saturday, July 6 

Warm-up: 2:00 easy row, bike, or ski (1x) directly into 8-6-4 alt pistol squat to bench + push-up to pike + alt quad stretch + alt shoulder taps from handstand, pike, or plank

Strength: 

Every :90 x5 (15:00) -

1. :30-:45 alt pistol squat or pistol squat progression work 

2. 30-ft handstand walk or :30-:45 other handstand work 

WOD: 

Every :90 x10 (15:00) -

1. 13 cal row, bike, or ski + 1 burpee 

2. 12 cal row, bike, or ski + 2 burpee 

3. 11 cal row, bike, or ski + 3 burpee 

4. 10 cal row, bike, or ski + 4 burpee 

5. 9 cal row, bike, or ski + 5 burpee

6. 8 cal row or ski + 6 burpee 

7. 7 cal row or ski + 7 burpee

8. 6 cal row or ski + 8 burpee

9. 5 cal row or ski + 9 burpee 

10. 4 cal row or ski + 10 burpee 

*Scaling option = HSPU instead of burpees; scale calories as needed 

Accessory: 

Cuban press (2 light plates) - accumulate 20-30 reps  https://youtu.be/XpcOM9Np9LQ?si=S7zqF4y-hsWn0kKq

Monday, June 24 - Saturday, June 29

Monday, June 24

Warm-up:  8-6-4 DB OH walking lunge/side (light) + banded bent over row (:03 pause @ top) + muscle snatch (empty barbell) + :30 easy jump rope + pvc pass through 

Strength: 

In 12:00, superset the following x3 (:90 rest between supersets) -

1. 6-8/side 1-arm DB overhead walking lunge (50/35 or 40/25 or 30/15) 

2. 8-10/side 1-arm bent over row (same weight as above) 

WOD: 

4 rounds for time (:60 rest between rounds) -

30 double under or 60 singles

15 hang power snatch (75/55 or 45/35) 

30 double under or 60 singles 

Accessory: 

Accumulate 1:00/position - banded 3-way shoulder stretch 

Tuesday, June 25

Warm-up:  5-4-3 back squat (light) + toe touch from plank/side + tempo ring row + kip swing + quadruped thread the needle w/ thoracic rotation/side + bootstrapper 

Strength: 

15:00 EMOM -

1. 3-5 back squat, building slightly heavier than WOD weight 

2. 30-ft HS walk, :30 weight shift from HS or pike, or :30-:45 challenging plank 

3. Rest 

WOD: 

10:00 AMRAP -

3 bar muscle-up or 6 chest-to-bar, chin-over-bar pull-up, or ring row 

6 back squat (185/125 or 135/95 or 95/65) 

Accessory: 

Accumulate 60-80/side banded X walk 

https://youtu.be/RyJonI6zQaE?si=w_FJyVxFZZhlInZc

Wednesday, June 26 

Warm-up:  2:00 easy row, bike, or ski directly into 5-4-3-2-1 deadlift + bench press (start light and build to WOD weight) + scorpion stretch/side + alt Cossack squat 

WOD: 

For quality reps @ steady pace -

15-12-9-6-3

Deadlift @ 125% BW, or BW, or ½ BW

15/12 cal bike after each round (scale to 12/9) 

-3:00 rest-

15-12-9-6-3 

Bench press @ BW or ¾ BW or ½ BW 

15/12 cal row or ski after each round (scale to 12/9)

Accessory: 

3x10-15 prone hamstring curl w/ med ball 

https://youtu.be/QmM132RRFmQ?si=qhu5xhjHZApdyVuT

Thursday, June 27

Warm-up: 2:00 easy row, bike, ski or run (1x) directly into 2 rounds - 5 inch worm w/ push-up + 10 supine toes-to-rig + 5 reverse Samson stretch/side + 10 alt box step-up 

WOD: 

30:00 EMOM @ steady pace -

1. :45 burpees or up downs 

2. :45 toes-to-bar, knees-to-elbow, or toes-to-rig

3. :45 box jump or alt box step-up (24/20 in) 

4. :45 sit-up (GHD or weighted if possible) 

5. Rest 

Accessory: 

3x10-12 DB v-sit bicep curl from bench  (2 @ moderate weight, :60 rest) 

https://youtube.com/shorts/PiwwmaKLfU8?si=Puml8y1y-_w0PGnh

Friday, June 28

Warm-up: 3 rounds - 10 banded good morning + 8 wall ball thruster + 6/side thoracic rotation from runners lunge + 4 tempo dips from bench + :30 high knees 

Partner WOD: 

For time -

2:00 work / 2:00 rest until 200 wall balls -

200 meter run 

10 KB swing (54/35 or 35/20) 

Max wall balls in remaining time (20/14 or 14/10) 

*P1 works for 2:00 while P2 rests, then partners switch 

Accessory: 

10-8-6-4-2 

Dips from handles  or bench, :02 eccentric and concentric tempo (:60 rest b/t sets) 

Saturday, June 29 

Warm-up: 8-6-4 clean pull + clean high pull + muscle clean + banded pull-apart + banded forward raise + banded snow angels + kip swing or standing banded arch to hollow https://youtu.be/1HJhUinMiGg?si=jSQnABrb8wNW63kA

Strength: 

Every :90 x8 (12:00) -

1 power clean + 1 jerk, push or split 

*Start light and build to challenging complex if possible 

WOD: 

15:00 AMRAP -

50/40 cal row, bike or ski 

50 push-up 

50 hang power clean (135/95 or 95/65 or 45/35) 

Mar bar muscle-up, chest-to-bar pull-up, or pull variation in remaining time 

Accessory: 

Accumulate 1:00/side figure-4 stretch against rig + 1:00/side banded hamstring stretch + 1:00 upward dog to downward dog 

Monday, June 17 - Saturday, June 22

Monday, June 17

Warm-up: 8-6-4 bench press (start w/ empty barbell and slowly build) + alt scorpion stretch + inch worm w/ push-up + :30 forearm/wrist flexor stretch on bench 

Strength: 

Every :90 x8 (12:00) -

5 bench press (start light/moderate and build to a heavy set if possible) 

WOD: 

3 rounds for time -

400 meter farmers carry (2 @ 35/20 or 25/10) 

35 sit-ups 

Accessory: 

Accumulate 2:00-3:00 weighted plank @ challenging weight 

Tuesday, June 18

Warm-up: 3 rounds - 6 alt DB snatch (light) + :30-:45 gymnastics specific warm-up + 6 overhead squat (empty barbell or pvc) + :30 easy jump rope + 10 pvc pass through 

Strength: 

In 15:00 complete 4 rounds of the following (:90 rest between rounds) -

1. 10-8-6-4 alternating DB snatch (build to heavy set of 4 if possible) 

2. :30-:60 work on gymnastics skill of choice 

WOD: 

15:00 EMOM for total jump rope reps -

1. 10-15 overhead squat (75/55 or 45/35) 

2. Max double under or singles 

3. Rest 

Accessoy: 

Accumulate 60-100 kneeling banded crunches 

https://youtu.be/bnEbdVGBYZI?si=1hzhLm6tOpofE-1O

Wednesday, June 19

Warm-up: 200 m easy row or ski (1x) directly into 5-4-3 clean pull + clean high pull + muscle clean (empty barbell) + push-up to pike + bootstrapper 

Strength: 

9:00 EMOM (start light and build to heavy single if possible) -

1 power clean or squat clean, athlete’s choice

WOD: (20:00) 

“The Chief” 

3:00 AMRAP x5 (:60 rest between AMRAPs) -

3 power clean (135/95 or 95/65) 

6 push-up 

9 air squat 

Accessory: 

3x10/side side lying banded open book stretch 

https://youtube.com/shorts/_2iQhZaUXd0?si=ofGJLPzw258Ho3ct

Thursday, June 20

Warm-up: 2:00 easy row or ski (1x) directly into 2 rounds - 10/side side plank banded row + 8 tempo ring row + 10 banded pull-apart + :30 chest opening stretch 

Strength: 

In 12:00, superset the following x3 (:90 rest between supersets) -

1. 14-16 alt KB gorilla row (2 @ 54/35 or 35/20) 

2. 10-12 DB lat pullover (50/35 or 40/25 or 30/15)  https://youtu.be/FK4rHfWKEac?si=KORJSKi6f6K_nkqa

3. Max unbroken strict pull-up 

WOD: 

5 rounds @ high effort (1:1 work/rest ratio) -

500 meter row or ski 

Accessory: 

3x 21 bicep curl series (7 bottom to half + 7 half to top + 7 full) 

Friday, June 21

Warm-up:  3 rounds - 10 alt box step-up + 8 supine toes-to-rig + 10 alt quad stretch + 8/side thoracic rotation from runners lunge + :30 plate hops + :30/side pigeon stretch 

Partner WOD:

For time (you go, I go) -

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

60 bike cals 

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

20 shuttle runs (25-ft down + 25-ft back = 1 rep) 

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

60 bike cals  

80 toes-to-bar, knees-to-elbow, v-ups 

*Coach to set up cones for shuttle run outside 

Accessory: 

Tabata Pallof rotation (4 rounds/side) 

https://youtu.be/L5J3juj8PYg?feature=shared

Saturday, June 22

Warm-up: 3 rounds - :30/side seated hamstring stretch + 8 alt Cossack squat +:30/side pigeon stretch + 6 deadlift (light) + :30 alt upward to downward dog + 6 back squat (light) 

WOD: 

For quality reps + total load (start @ 50% 1RM or light weight and rest as needed) -

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

Deadlift 

Back squat 

Tempo dips from handles or bench (:03 eccentric and concentric)

*Build every round or every other round if possible or stay moderate to focus on form

Accessory: 

3x10-15/side elevated single leg hip thrust

https://youtu.be/_HFLNmJmC2U?si=O2f1xc58XqkFA3y-

Monday, June 10 - Saturday, June 15

Monday, June 10

Warm-up: 8-6-4-2 deadlift (start w/ empty barbell and slowly build) + KB bottoms up press/side (light) + push-up to pike + alt reverse Samson + pvc pass through

Strength: 

In 12:00, superset the following x3 (:90 rest between supersets) -

8 1-arm DB strict press (right) + 8 1-arm DB OH walking lunge (right) 

8 1-arm DB strict press (left) + 8 1-arm DB OH walking lunge (left)

*DB weight suggestion = 50/35 or 40/25 or 30/15 

WOD: 

For time -

21-18-15-12-9-6-3

Push-up

3-6-9-12-15-18-21

Deadlift (135/95 or 95/65) 

Accessory: 

3x10 barbell hip thrust, same as deadlift weight (:60 rest between sets) 

Tuesday, June 11

Warm-up: 200 m row or ski (1x) directly into 2 rounds - 10 alt single leg v-up + :30 trx chest opening stretch + 10 alt groiner + :10 chin over bar hold (supinated grip) 

Strength: 

12:00 EMOM -

1. :30-:45 feet elevated KB plank (2 @ solid weight for stability) https://youtu.be/OHnvqNqra-o?si=swckSaIwsxCv1_mo

2. Supinated grip pull-up (1 set @ 8/10 RPE or close to failure) 

3. Rest

WOD: 

Every 6:00 x3 (18:00) -

1,000/800 meter row or ski 

15 toes-to-bar, knees-to-elbow, or toes-to-rig 

Accessory: 

Superset x2 (3:00 rest between supersets) -

Max unbroken DB bicep curl (2 @ challenging weight) 

Max unbroken DB bicep curl (2 @ moderate weight)

Max unbroken DB bicep curl (2 @ light weight) 

Wednesday, June 12

Warm-up: 1:00 easy bike (1x) directly into 5-4-3 back squat (start w/ empty barbell and slowly build) + thoracic rotation/side from low squat + Cossack squat/side + DB hang power clean (light) 

Strength: 

Every :90 x4 (12:00) -

1. 3-5 back squat (start light and build to WOD weight) 

2. :30/side Copenhagen plank 

WOD: 

5 rounds for quality reps @ steady pace -

15 DB hang power clean (2 @ 50/35 or 40/25 or 30/15) 

10 cal bike 

5 back squat @ 225/155 or 155/105 or 85/55

Accessory: 

Tabata banded X walk 

https://youtu.be/RyJonI6zQaE?si=h9Mn6TqL7TZpe9M2

Thursday, June 13

Warm-up: 2 rounds - 5 snatch pull + 3 snatch high pull + 5 muscle snatch + 3 overhead squat (empty barbell or pvc) + 10 banded pull-apart + :30 alt plank to downward dog + :30 lateral line hops 

WOD: 

30:00 EMOM - 

1. 5 power snatch + 5 overhead squat (95/65 or 65/45 or 45/35) 

2. 10 lateral burpees over barbell (scale to up downs) 

3. 15 sit-up (weighted or GHD if possible) 

4. 200 meter run (scale to 100) 

5. Rest 

Accessory: 

3x10-15/side banded row from plank 

https://youtu.be/_IMOVkjH5q0?feature=shared

Friday, June 14

Warm-up: 3 rounds - 8 bench press (start w/ empty barbell and slowly build) + :30 pvc banded pull down from hollow + 8 tempo ring row + :30 easy jump rope

Strength: 

14:00 EMOM (start light and slowly build by 5-10% each set if possible) -

0:00-4:00 - 5 bench press @ light/moderate weight 

4:00-5:00 - Rest 

5:00-9:00 - 3 bench press @ moderately heavy weight 

9:00-10:00 - Rest 

10:00-14:00 - 1 bench press @ heavy weight 

Partner WOD: 

20 rounds for time (you go, I go) -

3 bar muscle-up or 6 pull-up 

24 double under or 48 singles 

*Partners switch after 1 full round to complete 10 rounds each 

Accessory: 

2-3x 200 m Farmers carry, 2:00 rest between rounds (2 @ 50/35 or 40/25 or 30/15) 

Saturday, June 15

Warm-up: 10-8-6-4-2 power clean (start w/ empty barbell and build to WOD weight) + alt plank-up + wall ball thruster (light) + KB hip opener stretch/side

WOD: 

“Holleyman”

30 rounds for time -

5 wall ball (20/14 or 14/10) 

3 handstand push-up, or any push-up variation 

1 power clean (225/155 or 155/105 or 95/65) 

Accessory: 

1:00 supine weighted pec stretch on bench (5# plate in each hand) 

1:00/side banded hamstring stretch 

1:00 upward dog to downward dog