Monday, August 12
Warm-up: 2 rounds - 12 alt lateral line hop + 10 pvc pass through + 8 alt toe touch from plank + 6 muscle clean (start w/ empty barbell) + 4 kip swing + :30 banded lat pull-down from hollow
Strength:
9:00 EMOM -
3 power clean (start light and build to WOD weight)
:30-:45 barbell ab rollout or plank on barbell
Rest
WOD:
Every :90 x8 (:60 rest between rounds) -
3 bar muscle-up, 6 pull-up, or 8 challenging ring row
3 power clean @ BW, ¾ BW, or ½ BW
Max box jump or alt step-up in remaining time (24/20 in)
Accessory:
3x12-15/side woodchopper w/ wall ball @ 20/14 or 14/10 (rest as needed)
https://youtube.com/shorts/3N-QuKG66ds?si=ASEQQrFaspfRtvem
Tuesday, August 13
Warm-up: 2 rounds - :30 easy jump rope + 10/side thoracic rotation from runners lunge + :30 alt upward to downward dog + 10 alt Cossack squat + :30 easy row or ski
Strength:
In 10:00, complete 3 rounds of the following (:60 rest between rounds) -
:45-:60 weighted sit-up (weighted GHD as advanced option)
:45-60 Russian twist
*Use wall ball for both movements @ 20/14 or 14/10 or 10/6
WOD:
For time until 150 calories (scale to 100) -
10 cal row or ski
20 double under or 40 singles
Accessory:
2 rounds - 1:00/side figure-4 stretch + 1:00/side supine banded hamstring stretch
Wednesday, August 14
Warm-up: 2:00 bike (1x) directly into 2 rounds - 12 alt hamstring scoop + 10 alt groiner + 8 KB/DB walking lunge (light) + 6 wall ball thruster + 4 inch worm w/ push-up
Strength:
Every :90 x4 (12:00) -
10-14 KB/DB walking suitcase lunge (2 @ 50/35 or 40/25 or 30/15)
:45-:60 plank on KB/DB’s
WOD:
For time -
40 wall ball (20/14 or 14/10 or 10/6)
400 meter run
40 wall ball
40 cal bike
Accessory:
Accumulate 60-100 alternating Supermans
https://youtu.be/yW76377M8ts?si=bICooZH8z8E4J6Fn
Thursday, August 15
Warm-up: 5-4-3-2-1 deadlift + hang power clean + push jerk (start w/ empty barbell and build to WOD weight) + push-up to pike + reverse Samson/side + kip swing + single leg v-up/side
WOD:
E2MOM x5 (30:00)
0:00-2:00 - 1 round DT (12 deadlift + 9 hang power clean + 6 push jerk)
2:00-4:00 - AMRAP of 5 pull-up + 10 toes-to-bar + 15 push-up
4:00-6:00 - Rest
*Suggested weight for DT = no heavier than 155/105; for each AMRAP, pick up where you left off the previous round; scale movements as needed
Accessory:
Accumulate 50-100 banded hollow rock https://youtu.be/tWNv7pCaVA4?si=D0zlzW-6rP51nwhG
Friday, August 16
Warm-up: 2:00 easy row (1x) directly into 2 rounds - 8 alt pistol squat to bench + 10 alt scorpion stretch + 10 banded pull-apart + 10 banded bent-over row + 8 glute bridge DB bench press, upper back on bench (2 @ light weight)
Strength:
In 16:00, complete 3 rounds of the following (:90 rest between rounds) -
6-8/side KB/DB 1-arm bent-over row from bench, :03 eccentric tempo @ moderate weight
8-10 glute bridge DB bench press, upper back on bench @ moderate weight
10-12 alt KB plank pull through, feet elevated on bench
12-14 alt pistol squat or variation
WOD:
8:00 EMOM for total distance -
Row sprint - :40 hard / :20 easy
Accessory:
3x 15-20 banded row from Superman https://youtu.be/5xQRtwy9Sj4?si=6xA2JdKQ-ejWGR3C
Saturday, August 17
Warm-up: 2 rounds - :30 high knees + :20 alt weight shift from handstand or plank + 8/side thoracic rotation from low squat + :30 alt quad stretch + :30 Strength primer
Strength:
Every :90 x6 (9:00) -
:30-:60 work on gymnastics skill or lift of choice
WOD:
5 rounds for time (:60 rest between rounds) -
Meter run (1000-800-600-400-200)
30-ft handstand walk, or :30-:60 handstand skill work or core work
*Scale to 3 rounds @ 800-400-200 meters
Accessory:
Superset x3 (:60 rest) - 10 plate front raise + 20 alt plate steering wheel
*Use light plate and try to complete all reps unbroken