Karisa Moler Karisa Moler

Monday, September 1 - Saturday, September 6

Monday, September 1

Warm-up: 8-6-4 muscle clean + front squat + push jerk (light) + alt Cossack squat + alt hamstring scoop + alt reverse Samson + pvc pass through + banded snow angel 

WOD:

30:00 EMOM for total bike calories - 

Minute 1: P1 completes 1 barbell complex* while P2 completes full minute on bike

Minute 2: P1 completes full minute on bike while P2 completes 1 barbell complex*

Minute 3: Rest

*3 power clean + 3 front squat + 3 push jerk (155/105 or 125/85 or 85/55)

Accessory

Tabata DB skull crusher @ light / moderate weight 

https://youtu.be/jO2Jl9eZpXk?si=KZ2Yc-peaWnnYMzv

Tuesday, September 2

Warm-up:  15:00 AMRAP - 5 inch worm w/ push-up + :30 barbell Zercher march (light) + 10 alt scorpion stretch + :30 alt landmine oblique rotation (light) + 10 cat cow 

Strength:

Every :90 x4 (12:00) - 

  1. 12-16 alt landmine oblique rotations @ light to moderate weight

    https://youtu.be/4dGj7rES9pY?si=h39ouRIAg2PQXEpr

  2. :30-:60 barbell Zercher march @ light to moderate weight

    https://youtube.com/shorts/R6t0iGB_eM8?si=mwuHLRLXvpLjIbho

WOD:

On a 20:00 clock, complete the following @ steady pace (zone 2) - 

6-9-12-15-18-21 (continue adding 3 reps to each movement until time is up) 

Row or ski calories 

Hand release push-up 

Sit-up (weighted or GHD if able) 

Accessory

1:00/side banded hamstring stretch 

1:00/side overhead banded lat stretch from straddle 

https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared

Wednesday, September 3

Warm-up:  2 rounds - 4/side DB goblet split squat (2 @ light weight) + 6/side box step-up + 8 Pendlay row (light) + 10 banded good morning + 12 banded glute bridge 

WOD:

30:00 EMOM - 

  1. 12 alt DB/KB renegade row (2 @ 50/35 or 40/25 or 30/15) 

  2. 10 barbell hip thrust, :01 pause @ top (135/95 or 95/65 or 65/45) 

  3. 8/side DB/KB goblet split squat (50/35 or 40/25 or 30/15) 

  4. 60-ft DB/KB Farmers carry (2 @ 50/35 or 30/15) 

  5. Rest 

  6. 14 DB/KB Romanian deadlift (2 @ 50/35 or 40/25 or 30/15) 

  7. 12 DB lat pullover (50/35 or 40/25 or 30/15) 

  8. 10 Pendlay row (135/95 or 95/65 or 65/45) 

  9. 8/side DB/KB goblet box step-up @ 24/20 in (50/35 or 40/25 or 30/15) 

  10. Rest 

Accessory

Tabata banded X walk 

https://youtu.be/RyJonI6zQaE?si=yfZoasM7xjb9rl8E

Thursday, September 4

Warm-up: 10 supine toes-to-rig + :30 alt shoulder tap from plank or pike + 10 thoracic opener on wall ball + :30/side couch stretch + 10/side reach from runners lunge 

Strength:

12:00 EMOM - 

  1. 30-ft HS walk or :30-:45 alt shoulder tap from HS, pike, or plank 

  2. :30-:45 DB gun hold (2 @ moderate weight) 

    https://youtu.be/73eiD1gDvDc?si=T-XJPZsG674eWFhg

  3. Rest 

WOD:

4 rounds for time - 

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

400 meter run 

Accessory

Accumulate 1:00-2:00/side star plank or side plank 

https://youtu.be/-9toG6869YY?si=MfFsasy4RbzeRHOR

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Karisa Moler Karisa Moler

Monday, August 25 - Saturday, August 30

Monday, August 25

Warm-up:  5-4-3 clean pull + clean high pull + muscle clean + front squat + thoracic rotation from runners lunge/side + DB snatch/side (light) + :30 alt Cossack squat 

Strength

Every :90 x10 (15:00) -

1 power clean + 1 hang power clean + 1 front squat (start light and build as able) 

Partner WOD:

16 rounds for time (you go, I go) - 

9/6 calorie bike 

6 1-arm Devil press (3/side) @ 50/35 or 40/25 or 30/15 (scale to alt DB snatch)

*Each partner completes 8 rounds; P1 completes 1 round while P2 rests, then partners switch

Accessory

Tabata seated hammer curls @ light to moderate weight 

https://youtu.be/kUZSOY0ev_s?si=gr950asBCF8o33LA

Tuesday, August 26

Warm-up:  15:00 AMRAP - 1/side Turkish getup (light) + 10/side banded open book stretch + 12 pvc pass through + 10 bootstrapper + 12 alt single leg v-up + 10 cat cow 

Strength

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

  1. 2/side Turkish getup @ light / moderate weight

  2. :30-:45 KB front rack march (2 @ 53/35 or 40/25 or 30/15)

    https://youtube.com/shorts/fOiY7M4TeHQ?si=7XDVKRP2gFlrmW4_

WOD:

3 rounds for time - 

800 meter run (scale to 400 m run or sub row or ski)

40 sit-up, weighted or GHD if able

Accessory

Accumulate 2:00-3:00/side Copenhagen plank 


Wednesday, August 27

Back to School Schedule Update

〰️

Back to School Schedule Update 〰️

Classes: 6pm canceled, Saturday Morning Class moved from 10am to 9am, Ruck With Megan 6pm on Monday

Warm-up: 8-6-4 DB bench press + DB renegade row + alt DB reverse suitcase lunge (2 @ light weight for all movements) + :30 easy jump rope + push-up to pike 

Strength

12:00 EMOM - 

  1. 10-12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/15) 

  2. 12-14 alt DB reverse suitcase lunge (2 @ 50/35 or 40/25 or 30/15)

    https://youtu.be/FKrUoffD_W4?si=kQAWIEMqbgtqym4o

  3. Rest 

WOD:

In 12:00, complete the following - 

6 rounds for total DB bench press reps (1:00 work / 1:00 rest) - 

40 double under or 80 singles

Max DB bench press in remaining time (2 @ 50/35 or 40/25 or 30/15 

Accessory

3x10-12/side deficit clamshells from benches or red mats (:60 rest between sets)  

https://youtube.com/shorts/vuNbx88psOc?si=9ITKPtNt-OKq5Igm

Thursday, August 28

Warm-up: 2 rounds - 10 alt hamstring scoop + 5 deadlift (light) + :30 KB front rack hold (2 @ light/moderate weight) + 5 inch worm w/ push-up + 10 banded pull-apart

Strength

In 16:00, complete the following x9 (:90 rest between sets) - 

Deadlift (start @ 50% 1RM and build as able) 

5-5-3-3-3-1-1-1-1

WOD:

18:00 EMOM - 

  1. 40 meter KB Farmers carry (2 @ challenging weight) 

  2. 12/9 calorie row or ski 

  3. 40 meter front rack carry (2 @ moderately challenging weight) 

  4. 12/9 calorie row or ski 

  5. 20 meter/side 1-arm KB overhead carry @ moderately challenging weight 

  6. Rest 

Farmers carry: https://youtu.be/MH8id-EaoPA?si=2DADC120qKaniAdV

Front rack carry: https://youtu.be/8i3PV6vZlXA?si=xEisFWMRjSq48jdS

KB overhead carry: https://youtu.be/UTV5o4Oi2KM?si=QCdX2Qut5K4CcoJC

Accessory

Accumulate 2:00-3:00 Sorenson hold, weighted if able @ light/moderate weight

https://youtu.be/v64xC_x6bks?si=G6wELOMznWKrMR3v

Friday, August 29

Warm-up:  15:00 AMRAP - 5 back squat (start w/ empty barbell) + 10 alt scorpion stretch + 5 kip swing + 10 banded lat pulldown + 10 plate thoracic opener on wall ball  

Strength

In 15:00, superset the following x4 (:90 rest between supersets) - 

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

  2. 8-10/side DB foot elevated single leg glute bridge @ moderate weight 

    https://youtu.be/VppT1UdJKlI?si=fbV0OPAiDGZdsW0J

WOD:

In 15:00, complete the following - 

5:00 EMOM - 

3 back squat (@ BW, ¾ BW, or ½ BW) + max toes-to-bar, knees-to-elbow, or v-ups

-5:00 rest-

5:00 EMOM - 

3 bar muscle-up or 6 pull-up + max back squat (135/95 or 95/65 or 65/45) 

*Complete both movements within each minute 

Accessory

3x8-10 single leg hamstring curl @ light to moderate weight 

https://youtube.com/shorts/hGXZgad1vjw?si=nb9XIdavhHRTl5gM

Saturday, August 30 

Warm-up:  2 rounds - 10 supine toes-to-rig + 8/side KB hip opener stretch + 10 banded snow angel + 8 alt toe touch from plank + 10/side thread the needle w/ thoracic extension 

WOD:

Every 8:00 x3 (24:00) -

50 alt knee-to-elbow from plank 

40 alt shoulder tap from plank 

30 tuck-up

40 hollow rock 

50 Russian twist @ 20/14 or 14/10

Accessory

Tabata push-up (4:00)

Tabata barbell bicep curl @ 45/35 (4:00) 



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Karisa Moler Karisa Moler

Monday, August 18 - Saturday, August 23

Monday, August 18

Warm-up:  2 rounds - 8 alt goblet curtsy lunge (light) + 50-ft/side 1-arm KB OH carry (light) + 8 thruster (empty barbell) + 10 alt hamstring scoop + 8/side 1-arm ring row 

Strength

In 16:00, superset the following x4 (:90 rest between supersets) - 

  1. 12 alt goblet curtsy lunge (70/53 or 53/35 or 40/25) 

  2. 100-ft/side 1-arm overhead KB carry (70/53 or 53/35 or 40/25)

    https://youtu.be/UTV5o4Oi2KM?si=cWZq5ojbcJc-0TKa

WOD

8:00 AMRAP - 

1,000 / 800 meter row or ski

21 thruster (95/65 or 65/45 or 45/35) 

Max pull-up or ring row in remaining time 

Accessory

Tabata barbell bicep curl (45/35) 

Tuesday, August 19

Warm-up: 15:00 AMRAP - 10 banded good morning + 10 alt single leg v-up + 10 alt groiner + 10 bootstrapper + 10 alt Cossack squat + :30 high knees + :30 cat cow

WOD

30:00 AMRAP @ steady pace (zone 2) - 

400 meter run 

40 sit-up 

40 calorie bike 

40 KB swing (53/35 or 40/25) 

Accessory

Accumulate 2:00/side Copenhagen plank

https://youtu.be/JGS8ZWHFO2Y?si=4F4tHewDZ_Ios-XT

Wednesday, August 20

Warm-up:  8-6-4-2 - upward to downward dog + bench press (start light and build to 60% 1RM) + banded pull-apart + thread the needle w/ thoracic extension/side

WOD

In 30:00, superset the following x5 (:90 rest between supersets) - 

10-8-6-4-2

Bench press (start @ 60% 1RM and build by 5-10% each round as able) 

After each round -

8-10 GHD Sorenson row/side (53/35 or 40/25 or 30/15)

100-ft Farmer’s carry (2 @ 70/53 or 53/35 or 35/20)

https://youtube.com/shorts/4riS8gYu-3M?si=tjTpbpI21IzEzWis

Accessory

Accumulate 60-100 banded skull crusher 

https://youtu.be/if3qhe8FNW0?feature=shared

Thursday, August 21

Warm-up:  2 rounds - 3 bear complex (light) + 6 alt shoulder tap from handstand or pike + 9 prone scorpion stretch/side + 12 supine toes-to-rig + 15 pvc pass through 

Strength

Every :90 x8 (12:00) - 

1 bear complex (start light and build as able) 

Power clean + front squat + push press + back squat + behind the neck press

https://youtu.be/NvE63HqxFqQ?si=O0RXzYomo8cP-YoX

WOD

For time - 

3 rounds -

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

8 hang power clean (155/105 or 125/85 or 95/65) 

25-ft handstand walk or 3 wall walk 

-Directly into-

2 rounds - 

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

12 hang power clean (155/105 or 125/85 or 95/65) 

25-ft handstand walk or 3 wall walk 

-Directly into-

16 bar muscle-up or dips from high bar, rings, or dip handles 

https://youtube.com/shorts/6CKKEKK2kXo?si=qDQ0oWnqqT91STHF

Accessory

3x10 hamstring curl @ moderate weight 

Friday, August 22

Warm-up: 15:00 AMRAP - :30 easy jump rope + 15 banded lat pulldown + :30/side figure-4 stretch + 10 alt box step-up + :30 cat cow + 5 inch worm w/ push-up 

Strength

12:00 EMOM - 

  1. 10-12 DB lat kickback (2 @ moderate weight)

    https://youtube.com/shorts/nLHJOVTEs7I?si=wtWz3PJ7uYO5V7RA

  2. 10-12 DB lat pullover (50/35 or 40/25 or 30/15) 

  3. Rest 

WOD

For time - 

60 double under or 120 singles 

45 calorie row 

60 double under or 120 singles 

30 box jump or step-up (30/24 in or lower) 

60 double under or 120 singles 

15 burpees over rower 

60 double under or 120 singles 

Accessory:

1:00/side banded hamstring stretch 

1:00/side banded hip flexor stretch  

1:00 tabletop stretch

https://youtu.be/g1sOD9TYrLY?si=8wZHpOF_CqMrtYWV

https://youtube.com/shorts/KTcxL4T9tmM?si=Yr2i7fCuRA0_CY7t

Saturday, August 23 

Warm-up: 2 rounds - 10 barbell bent-over row (light) + 8 barbell hip thrust (light) + 6/side single leg RDL (light) + 8/side banded open book stretch + 10 alt groiner 

Strength

In 30:00, complete the following - 

In 10:00, superset x3 (:90 rest between supersets) -

  1. 8 barbell bent-over row, :02 eccentric tempo (light to moderate weight) 

  2. 12 DB reverse fly, :02 eccentric tempo  (2 @ light to moderate weight) 

In 10:00, superset x3 (:90 rest between supersets) - 

  1. 8/side single leg RDL (53/35 or 40/25 or 30/15)

  2. 12 barbell hip thrust (135/95 or 95/65 or 65/45) 

In 10:00, superset x3 (:90 rest between supersets) - 

  1. :40-:60 Russian twist (moderate weight) 

  2. :40-:60 DB plank pull through, feet elevated if possible (moderate weight) 

Accessory

Accumulate 1:00 weighted thoracic opener on wall ball

https://youtu.be/bM5if5J65r0?si=PcXshc5r7Lqwj9y1

Accumulate 1:00 banded straddle stretch 

https://youtu.be/NTAHWZJ01A4?si=LCYBfAqGEjmCm9QU

Saturday, August 23 

Warm-up: 2 rounds - 10 barbell bent-over row (light) + 8 barbell hip thrust (light) + 6/side single leg RDL (light) + 8/side banded open book stretch + 10 alt groiner 

Strength

In 30:00, complete the following - 

In 10:00, superset x3 (:90 rest between supersets) -

  1. 8 barbell bent-over row, :02 eccentric tempo (light to moderate weight) 

  2. 12 DB reverse fly, :02 eccentric tempo  (2 @ light to moderate weight) 

In 10:00, superset x3 (:90 rest between supersets) - 

  1. 8/side single leg RDL (53/35 or 40/25 or 30/15)

  2. 12 barbell hip thrust (135/95 or 95/65 or 65/45) 

In 10:00, superset x3 (:90 rest between supersets) - 

  1. :40-:60 Russian twist (moderate weight) 

  2. :40-:60 DB plank pull through, feet elevated if possible (moderate weight) 

Accessory

Accumulate 1:00 weighted thoracic opener on wall ball

https://youtu.be/bM5if5J65r0?si=PcXshc5r7Lqwj9y1

Accumulate 1:00 straddle stretch 

https://youtu.be/NTAHWZJ01A4?si=LCYBfAqGEjmCm9QU

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Karisa Moler Karisa Moler

Monday, August 11 - Saturday, August 16

Monday, August 11

Warm-up: 2 rounds - 12 alt thoracic reach from low squat + 10 pvc pass through + 8 barbell strict press (light) + 6 DB deadlift + 4 DB hang power clean  (2 @ light weight)

Strength

12:00 EMOM - 

0:00-4:00: 4 strict press @ light / moderate weight (16 reps) 

4:00-8:00: 3 push press @ moderate weight (12 reps)

8:00-12:00: 1 jerk, push or split @ moderate / heavy weight (4 reps)

WOD

10:00 EMOM -

4 DB deadlift + 4 DB hang power clean + 4 DB thruster

OR

Every :90 x10 (15:00) - 

4 DB deadlift + 4 DB hang power clean + 4 DB thruster 

*DB weight suggestion = 2 @ 50/35 or 40/25 or 30/15

Accessory

3x10-12 seated incline DB curls (2 @ light / moderate weight) 

https://youtu.be/aG7CXiKxepw?si=AcdqH9C8siVYPK54

Tuesday, August 12 

Warm-up:  15:00 AMRAP - 6 Pendlay row (light) + :30/side banded lat stretch +  8 supine toes-to-rig + :30 upward to downward dog flow + 10 banded snow angel 

Strength

In 15:00, superset the following x3 (:90 rest between supersets) - 

  1. 8-10 Pendlay row (155/105 or 125/85 or 95/65) https://youtu.be/ezrZnmjZTR4?si=32iIkPU2gNaHSWRl

  2. 12-15/side 1-arm banded lat pull (light / moderate band)  https://youtu.be/RFyUtwgH7Y4?si=MGMWwtTC1_nC_1E5

  3. 50-ft/side plate waiters carry @ moderate weight https://youtube.com/shorts/SpQ_r0TU94M?feature=shared

WOD

For time - 

4-6-8-10-12-10-8-6-4

Toes-to-bar, knees-to-elbow, or v-ups 

Bike calories 

Accessory

Accumulate 30-50 prone T-raise, :01 pause @ top (thumbs up)  

https://youtu.be/yejKRcxeH90?si=RSN-Bg5aY6ZzNjOj

Wednesday, August 13 

Warm-up: 8-6-4 back squat (light) + alt reverse Samson + 1-arm ring row/side + DB bench press (2 @ light weight) + barbell hip thrust (use same bar as back squat) 

Strength

Every 2:00 x3 (12:00) -

  1. 10-15 barbell hip thrust, :01 pause @ top (135/95 or 95/65)

    https://youtu.be/hg9MMvd-MY8?si=fh-Zehp24fHivr1z

  2. 10-15 barbell ab rollout

    https://youtu.be/F7vIRDb4f4A?si=HXX-wGQseP94yWAU

WOD

20:00 EMOM - 

  1. 10 back squat (135/95 or 95/65 or 65/45)  

  2. 10 DB bench press (2 @ 50/35 or 40/25 or 30/15) 

  3. 10 back rack reverse lunge (same as back squat) 

  4. 10 pull-up or ring row 

  5. Rest 

Accessory

5:00 AMRAP - max sit-ups (GHD or weighted if possible) 

Thursday, August 14 

Warm-up:  2 rounds - 10/side thoracic rotation from runners lunge + :30 easy jump rope + 10/side scorpion stretch + :30 easy row or ski + 10 alt toe touch from plank 

WOD

Every 14:00 x3 (42:00) - 

800 meter row or ski 

80 double under or 160 singles 

800 meter run 

Accessory

Tabata clamshells, plate deficit if able (4 rounds/side)

https://youtube.com/shorts/vuNbx88psOc?si=sGPpoOPy7ako6Br_

Friday, August 15 

Warm-up: 5-4-3 snatch pull + snatch high pull + power snatch + pistol squat to bench/side + box step-up/side + inch worm w/ push-up + :30 alt Cossack squat 

Strength

Every :90 x8 (12:00) - 

2 power snatch, touch and go (start light and build to a heavy set of 2 if able) 

WOD

5 rounds for time - 

10 alt DB snatch (50/35 or 40/25 or 30/15) 

10 burpees over DB 

-Directly into- 

5 rounds for time - 

10 alt pistol squat 

10 alt single DB box step-up (50/35 or 40/25 or 30/15 @ 24/20 in or lower)

https://youtube.com/shorts/zYQcIEIl0AI?si=BhRu0d-LQ42Qycln

Accessory

3x8-10 cable oblique rotation @ moderate weight 

https://youtu.be/u2MfrzcJFY0?si=N6OKFagPD_IHeP2m

Saturday, August 16 

Warm-up:  15:00 AMRAP - 5 kip swing + 10 banded lat pulldown + 5 DB hang power clean (2 @ light weight) + 10 banded good morning + :30 skill/lift work of choice

Strength

In 12:00, work on the a barbell lift and/or gymnastics skill of choice 

Partner WOD

10 rounds for time (you go, I go) - 

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

5 bar muscle-up or 5 wall walk or 10 pull-up 

10 calorie row, bike, or ski

*Athlete A completes 1 round while athlete B rests; each athlete completes 5 rounds 

Accessory

1:00/side banded hamstring stretch

1:00/side figure-4 stretch w/ rotation

1:00 chest opening stretch 

1:00/side banded lat stretch 

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Karisa Moler Karisa Moler

Monday, August 4 - Saturday, August 9

Monday, August 4 

Warm-up: 2:00 easy row, bike, or ski (1x) directly into 2 rounds - 5/side 1-arm ring row (slow tempo) + 10 pvc pass through + 5/side landmine rotational clean and press (empty barbell) + 10 banded pull-apart 

Strength

In 18:00, complete 4 rounds of the following (:90 rest between rounds) - 

  1. 6-8/side landmine rotational clean and press @ moderate weight

    https://youtu.be/z1xow-7R4GA?si=8peLrajPG_P84G3J

  2. 8-12 ring row, as horizontal as possible (feet elevated if able)

    https://youtube.com/shorts/Aw9IRuNYfRs?si=aCkPXR3Tu3ECNH7T

  3. 16-24/side banded rear delt crossover

    https://youtube.com/shorts/pus7YqKsjBc?si=V6sKQ9gMQRoDMg_I

WOD

8:00 EMOM for total calories - 

:40 row, bike, or ski (hard) + :20 row, bike, or ski (easy) 

Accessory

2-3x max L-sit from parallettes, benches, or boxes (2:00 rest between rounds) 

https://youtu.be/_HbccxgnCg0?si=X8rWWgf6SjnmdYxE

https://youtube.com/shorts/mUQgpEaoU2M?si=V-HBNfasbTlrsVrJ

Tuesday, August 5

Warm-up: 15:00 AMRAP - 4 wall ball thruster (light) + 6 dead stop KB swing (light) + 8 alt back rack lunge (light) + 10 upward to downward dog + 12 alt scorpion stretch 

Strength:

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

  1. 10-12 alternating back rack lunge (155/105 or 125/85 or 85/65) 

  2. 10-12 dead stop KB swing (70/53 or 53/35 or 40/25)

    https://youtu.be/rTaVcM89vuk?si=quUpWvd9C27E29FT

WOD:

Every 6:00 x3 (18:00) - 

400 meter run 

30 wall balls (20/14 or 14/10 or 10/6) 

*Rest w/ any time remaining in interval 

Accessory

Tabata banded X walk (4 rounds/side)

https://youtu.be/RyJonI6zQaE?si=oxbqj057F4KVMgjO

Wednesday, August 6 

Warm-up: 8-6-4 bird dog row/side (light) + kip swing + supine banded open book stretch/side + thoracic extension from runners lunge/side + :30 easy jump rope 

Strength

In 16:00, superset the following x3 (:90 rest between supersets) -

  1. 8-10/side DB bird dog row (50/35 or 40/35 or 30/15)

    https://youtube.com/shorts/Xnccgl4FaRI?si=K_r38mxLWMYbTqSp

  2. 10-12 DB lat pullover (50/35 or 40/35 or 30/15) 

  3. 16-24 supine banded skull crushers (light to moderate band) 

    https://youtu.be/if3qhe8FNW0?feature=shared

WOD:

12:00 EMOM for total reps - 

  1. Max pull-up or ring row 

  2. Max double under or singles 

  3. Max pull-up or ring row 

  4. Max double under or singles 

  5. Rest

  6. Rest 

Accessory

3x 21 bicep curl series @ 45/35 (:60 rest between rounds) 

Thursday, August 7

Warm-up: 2 rounds - 10 alt box step-up + 5 deadlift (light) + 10 alt Cossack squat + 5 bootstrapper + 10 banded snow angel + 5 inch worm w/ push-up + :30 plank 

WOD

Every 6:00 x6 (36:00) -

Sets 1, 3, and 5:

3 rounds - 

15 sit-up 

10 box jump over (24/20 in or lower) 

Sets 2, 4, and 6:

3 rounds - 

10 push-up 

10 deadlift (135/95 or 95/65) 

*Complete 3 rounds in each 6:00 interval set; scale reps as needed to assure :90/set 

Accessory

3x10 hamstring curls (:60 rest between sets) 

Friday, August 8 

Warm-up:  8-6-4 hang power clean + back squat (light) + alt reverse Samson + alt hamstring scoop + thread the needle w/ thoracic extension/side + :30 tabletop stretch https://youtube.com/shorts/Vf2gzzi7Wz4?si=zpDfW3WlPyNh2mTw

Strength:

In 30:00, complete 9 rounds of the following @ steady pace for load - 

6-6-4-4-4-2-2-2-2

Hang power clean 

Back squat 

*Start around 50% 1RM for both lifts and build by 5% each round if able

Accessory

For 2-3 rounds, superset the following - 

  1. Max effort chin-over-bar hold, pronated grip (use band if needed)

    https://youtube.com/shorts/UwUSzJPDI64?si=Ik4iLGV7FoIXXSjn

  2. 8-10/side 1-arm Sorenson row, :01 pause @ top (moderate weight) 

    https://youtube.com/shorts/ZSXDewQaVPg?si=RD2OjFz9WUc-HYq2

Saturday, August 9

Warm-up:  15:00 AMRAP - 5 bench press (start light and build to 75% 1RM) + 10 supine toes-to-rig + 15 banded lat pulldown + 10 alt thoracic reach from low squat 

Strength:

Every :90 x4 (12:00) - 

  1. 5 bench press @ 75% 1RM 

  2. 5-10 strict knees-to-elbow on rings or bar 

    https://youtu.be/SxLuhaSaPM4?si=c6oXYc_PjOmN0Oht

    https://youtube.com/shorts/2ul2cStcApA?si=pFdf6nzC82kQo4i2

WOD:

5 rounds for time - 

500 meter row or ski 

5 bar muscle-up or 10 pull-up 

Accessory

3 rounds - 

Max distance HS walk, 8-10 alt shoulder tap from HS, or :30-:60 hollow rock 

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