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) -
6-8/side landmine rotational clean and press @ moderate weight
8-12 ring row, as horizontal as possible (feet elevated if able)
16-24/side banded rear delt crossover
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) -
10-12 alternating back rack lunge (155/105 or 125/85 or 85/65)
10-12 dead stop KB swing (70/53 or 53/35 or 40/25)
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) -
8-10/side DB bird dog row (50/35 or 40/35 or 30/15)
10-12 DB lat pullover (50/35 or 40/35 or 30/15)
16-24 supine banded skull crushers (light to moderate band)
WOD:
12:00 EMOM for total reps -
Max pull-up or ring row
Max double under or singles
Max pull-up or ring row
Max double under or singles
Rest
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 -
Max effort chin-over-bar hold, pronated grip (use band if needed)
8-10/side 1-arm Sorenson row, :01 pause @ top (moderate weight)
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) -
5 bench press @ 75% 1RM
5-10 strict knees-to-elbow on rings or bar
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
Monday, July 28 - Saturday, August 2
Monday, July 28
Warm-up: 2 rounds - 4/side 1-arm ring row + 6 DB Arnold press (2 @ light weight) + 8 dead stop KB swing (light) + 10 banded forward raises + 12 banded good morning + 14 pvc pass through
Strength:
In 24:00, superset the following x4 (2:00 rest between supersets) -
6-8/side KB 1-arm deficit reverse lunge (45# plate or lower, moderate weight)
8-10 seated Arnold press (2 @ moderate weight)
12-15 deadstop KB swing (70/53 or 53/35 or 40/25)
Max unbroken ring rows, as horizontal as possible (feet elevated if able)
Accessory:
Superset the following for 2-3 rounds (:90 rest between rounds) -
8-10 dips from rings or dip handles (use band if needed)
10-12 seated DB bicep curls (2 @ moderate weight)
Tuesday, July 29
Warm-up. 15:00 AMRAP - 5 back squat (start w/ empty barbell) +10 alt scorpion stretch + 5/side banded RDL + 10 alt hamstring scoop + 5/side reverse Samson
WOD:
For quality reps @ steady pace -
10-9-8-7-6-5-4-3-2-1
Back squat @ 40, 45, 50, 55, 60, 65, 70, 75, 80, 85% 1RM respectively
Single leg KB RDL/side (53/35 or 40/25)
1-arm DB straight leg sit-up/side
https://youtube.com/shorts/624SD4tGj3s?si=Z-RU50RWz44G1NBd
Accessory:
Accumulate 2:00/side Copenhagen plank
https://youtube.com/shorts/Rwap0_j5i5A?si=-Bz9Muo5i1AJB58r
Wednesday, July 30
Warm-up: 2 rounds - 5 power clean (building to 60% 1RM) + 5 kip swing + 10 pvc pass through + 10/side thoracic reach from runners lunge + 10 bootstrapper
Strength:
Every :90 x4 (12:00) -
Max unbroken strict pull-up (1x - rest when you drop off bar)
3 power clean (start @ 60% 1RM and build; reps should be touch and go)
WOD:
20:00 EMOM for max reps -
:30 hang power clean (135/95 or 95/65 or 65/45)
:30 push-up
:30 kipping pull-up
:30 row, bike, or ski calories
Rest
Accessory:
Accumulate 3:00 weighted plank @ challenging weight
Thursday, July 31
Warm-up: 8-6-4 alt DB renegade row (2 @ light weight) + upward to downward dog + thread the needle w/ thoracic extension/side + :30 glute bridge + :30 jump rope
WOD:
Every 10:00 x3 (30:00), each round for time -
400 meter run
100 double under or 200 singles
400 meter run
Accessory:
Superset x3 (:60 rest between supersets) -
12 alt DB renegade row (2 @ 50/35 or 40/35 or 30/25)
12 GHD weighted hip extension @ moderate weight
https://youtu.be/faAxegiiUKE?si=gdeot9i797qxnEuL
Friday, August 1
Warm-up: 15:00 AMRAP - 5 bench press (building to 50% 1RM) + 10 DB deadlift (2 @ light weight) + 5 inch worm w/ push-up + 10 supine toes-to rig + 5 cat cow
Strength:
Every :90 x10 (15:00) -
Bench press (start @ 50% 1RM and build to a heavy single if possible)
5-5-4-4-3-3-2-2-1-1
WOD:
For time -
10 wall walk
20 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
40 toes-to-bar, knees-to-elbow, or v-ups
20 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
10 wall walk
Accessory:
3x8-10/side single leg hamstring curl @ light to moderate weight
https://youtube.com/shorts/hGXZgad1vjw?si=CcrRXPOueMyEOEnv
Saturday, August 2
Warm-up: 2 rounds - 4/side lateral box step-up + 6 thruster (empty barbell) + 8 alt shoulder tap from HS or plank + 10 banded snow angel + 12 banded pull-apart
Strength:
In 15:00, complete the following x4 (:90 rest between rounds) -
Max distance unbroken HS walk (1x) or :30 HS work or core work
8/side ipsilateral KB lateral box step-up (53/35 or 40/25 or 35/20)
WOD:
12:00 AMRAP -
3-6-9-12….
Bar muscle-up, chest-to-bar pull-up, or chin-over bar pull-up
Thruster (95/65 or 65/45 or 45/35)
*Continue adding 3 reps to each movement until time is up
Accessory:
Tabata side plank clamshell (4 rounds/side)
Monday, July 21 - Saturday, July 26
Monday, July 21
Warm-up: 15:00 AMRAP - 5 front squat (start light and build to 70% 1RM) + 10 pvc pass through + 5/side 1-arm ring row + 10 alt groiner + 5 inch worm w/ push-up
Strength:
Every 90 x10 (15:00) -
3 front squat @ 70% 1RM
WOD:
For time -
12-10-8-6-4
Push press (95/65 or 65/45 or 45/35)
Pull-up
Accessory:
3x10 DB external rotation @ light weight
https://youtu.be/sq-YBIBe6z8?si=4AUxCPqKOz1-LwNz
Tuesday, July 22
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean (empty barbell) + alt reverse Samson + scorpion stretch/side + bootstrapper + upward to downward dog
Strength:
12:00 EMOM -
3-5 power clean (start light and build to WOD weight)
8-10 barbell ab rollout
Rest
WOD:
3 rounds for time (2:00 rest between rounds) -
200 meter run
X power clean reps
200 meter run
———
Round 1: 10 reps @ 175/125 or 155/105 or 135/95
Round 2: 20 reps @ 135/95 or 115/75 or 95/65
Round 3: 30 reps @ 95/65 or 65/45 or 45/35
Accessory:
3x16-20 landmine oblique rotations @ moderate weight (:60 rest between sets)
https://youtu.be/4dGj7rES9pY?si=vMO97QGclmqlXRrA
Wednesday, July 23
Warm-up: 2 rounds - 12 alt toe touch from plank + 10 tuck-up + 8 alt Cossack squat + 6 alt DB snatch (light) + 4/side DB OH walking lunge (light) + :30 easy jump rope
Strength:
In 16:00, superset the following x5 (:90 rest between supersets) -
10-8-6-4-2
Alt DB snatch + DB overhead walking lunge/side
*Start moderate and build by 5% each round if possible to end w/ heavy set of 2
WOD:
12:00 AMRAP -
10 toes-to-bar, knees-to-elbow, or v-ups
30 double under or 60 singles
10/8 calorie bike
Accessory:
Accumulate 30-50 prone T raises, :01 pause @ top
https://youtu.be/yejKRcxeH90?si=dipPx8b7vbO84akV
Thursday, July 24
Warm-up: 2 rounds - 1/side Turkish getup (light) + 3/side box step-up + 5 push-up to pike + 7 banded good morning + 9/side thread the needle w/ thoracic rotation
Strength:
Every 2:00 x3 -
2/side Turkish getup @ moderate weight
:45-:60 Russian twist w/ 25# plate or lower
WOD:
12:00 EMOM -
10 box jump over or box step-over (30/24 or 24/20 or 20/16 in)
15 hand release push-up
20 sit-up
Rest
@ 12:00 on the clock complete -
3 rounds for time -
10 box jump over or box step-over (30/24 or 24/20 20/16 in)
15 hand release push-up
20 sit-up
Accessory:
Accumulate 2:00 banded straddle stretch + 2:00/side banded hamstring stretch
Friday, July 25
Warm-up: 8-6-4 bench press (start light and build to 60% 1RM) + DB power clean (2 @ light weight) + thoracic rotation from runners lunge/side + banded snow angel + crossover 90 90 press
https://youtu.be/NmmIFzdtxXE?si=2aOsS0xqctOKx3Ud
Strength:
In 12:00, complete the following (:90 rest between sets) -
Bench press
12 @ 60% 1RM
9 @ 70% 1RM
6 @ 75% 1RM
3 @ 80% 1RM
WOD:
For time -
80/60 calorie row or ski, directly into
80/60 calorie bike
*Every 2:00, starting @ 0:00 - 5 DB power clean (2 @ 50/35 or 40/25 or 30/15)
https://youtu.be/3PnWQwabq4Y?si=njdXxZiBumaUie3i
Accessory:
Tabata single leg DB glute bridge @ moderate weight
https://youtu.be/KW7yo5x7-HI?si=mVrCmqdriNgputJw
Saturday, July 26
Warm-up: 15:00 AMRAP - 5 wall ball thruster (light) + 10 alt hamstring scoop + 5 deadlift (light) + 10 tempo ring row (:03/position) + 15 banded pull-apart
Partner WOD:
8:00 work / 2:00 rest x3 (30:00) for total reps (you go, I go) -
400 meter run (together)
60 deadlift (135/95 or 95/65 or 65/45)
Directly into max reps -
Set 1: Wall balls (20/14 or 14/10)
Set 2: Pull-ups
Set 3: Burpees
*Run together and split all other reps evenly
Accessory:
3x10 hamstring curls @moderatae weight
Monday, July 14 - Saturday, July 19
Monday, July 14
Warm-up: 15:00 AMRAP - 8 DB incline bench press (2 @ light weight) + 10 alt box step-up + 8 kip swing + 10 pvc pass through + 8 back squat (light) + 10 alt groiner
Strength:
Every :90 x5 (15:00) -
8-10 DB incline bench press (start @ moderate weight and build if possible)
16-20 alt gorilla row (2 @ 53/35 or 40/25 or 30/15)
WOD:
18:00 EMOM for total reps -
Max bar muscle-up or pull-up
:60 easy bike or ski
Max back squat (155/105 or 125/85 or 85/55)
:60 easy bike or ski
Max box jump over or step over (24/20 in or lower)
:60 easy bike or ski
Accessory:
Accumulate 50-100/side banded trunk rotation
https://youtu.be/JUnqLosLGcs?si=eWZ318O7iSu8aNtQ
Tuesday, July 15
Warm-up: 15:00 AMRAP - 5 power clean (start light and build to 60% 1RM) + 10 push-up to pike + 5/side DB suitcase split stance squat (2 @ light weight) + 10 alt Cossack squat
WOD:
In 30:00, work to complete 3-4 rounds @ steady pace (2:00 rest between rounds) -
9-6-3
Power clean @ 60, 70, 80% 1RM respectively (each round, drop back down to 60% 1RM)
DB suitcase split stance squat/side (2 @ 50/35 or 40/25 or 30/15)
Push-up, with deficit if possible
https://youtu.be/V7uYkkNVVc0?feature=shared
https://youtu.be/Wcmg-3iHwjQ?si=Y99kteWt4SkBDi9z
*1 round = 9-6-3 of each movement
Accessory:
Superset the following for 2-3 rounds (:60 rest between supersets) -
8-10 GHD hip extension + :20-:30 Sorenson hold
Wednesday, July 16
Warm-up: 2 rounds - 5/side 1-arm ring row + :30 jump rope + 10 alt single leg v-up + :30 couch stretch/side + 15 banded lat pulldown + :30 upward to downward dog flow
Strength:
In 15:00, superset the following x3 (2:00 rest between rounds) -
6-10 ring row, as horizontal as possible (feet elevated if able)
10-12 DB lat kickback (2 @ moderately heavy weight)
21 bicep curl series (55/45 or 45/35)
WOD:
“Annie”
For time -
50-40-30-20-10
Double under (or 100-80-60-40-20 singles)
Sit-up
https://wodwell.com/wod/annie/
Accessory:
3x16-24 banded skull crusher (:60 rest between sets)
https://youtu.be/if3qhe8FNW0?feature=shared
Thursday, July 17
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell) + thoracic rotation from runners lunge/side + scorpion stretch/side
Strength:
Every 2:00 x5 (10:00) -
1 power snatch + 3 hang power snatch + 5 overhead squat
Round 1: 65/45 or 45/35
Round 2: 85/55 or 65/45 or 45/35
Round 3: 95/65 or 85/55 or 65/45
Round 4: 105/75 or 95/65 or 85/55
Round 5: 115/85 or 105/75 or 95/65
WOD:
In 20:00, complete 3 rounds for time (2:00 rest between rounds) -
500 meter row + 400 meter run
Accessory:
3x10-12/side single leg hip thrust, weighted if possible
https://youtube.com/shorts/9R6wnKHFz5M?si=Rde3OcbLzJhvvGyn
Friday, July 18
Warm-up: 15:00 AMRAP - 6 lateral box step-over + 4 strict press + 6 deadlift (start light and build to 60% 1RM) + 4 inch worm w/ push-up + 6 alt pistol squat to bench
WOD:
In 35:00, superset the following at steady pace x5 (2:00 rest between supersets) -
12-10-8-6-4
Deadlift @ 60, 65, 70, 75, 80% 1RM
Strict press @ 60, 65, 70, 75, 80% 1RM
*After each round, complete the following -
12 DB lat pullover (50/35 or 40/25 or 30/15)
12 alt pistol squat
12 lateral goblet box step-over (50/35 or 40/25 or 30/15 @ 24/20 in or lower)
Accessory:
3x10 hamstring curls @ moderate weight
Saturday, July 19
Warm-up: 2 rounds - 6 alt renegade row (2 @ light weight) + 8/side thread the needle w/ thoracic rotation + 10 supine toes-to-rig + 8 alt toe touch from plank
Strength:
In 15:00 complete 3 rounds of the following (:90 rest between rounds) -
12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
24 DB plank alt knee-to-elbow https://youtu.be/ThAaDVf6xFs?si=UbHXC4CNcs_ANFBX
Max distance handstand walk (1x) or :30-:45 handstand walk progression
WOD:
Every :90 x6 (9:00) -
15/10 cal bike (scale to 12/8)
Max toes-to-bar, knees-to-elbow, or v-ups in remaining time
*Scale calories as needed to assure :20-:30 toes-to-bar/round
Accesory:
Tabata Copenhagen plank (4 rounds/side)
Monday, July 7 - Saturday, July 12
Monday, July 7
Warm-up: 8-6-4 strict press (start w/ empty barbell and slowly build) + banded bent-over row + pvc pass through + push-up to pike + scorpion stretch/side
Strength:
12:00 EMOM -
3-5 push jerk, building to WOD weight
16-24 banded rear delt fly
Rest
WOD:
Every :90 x10 (15:00) -
12/9 cal bike (Scale to 9/6)
1 push jerk @ 75% 1RM or moderately heavy weight (7/10 RPE)
Accessory:
Tabata banded row from plank (4 rounds/side)
https://youtube.com/shorts/Tlq5Tazvbcs?si=ryJcnPHJGYCa1TZU
Tuesday, July 8
Warm-up: 5-4-3-2-1 front squat (start w/ empty barbell and build to 75% 1RM) + thoracic rotation from runners lunge/side + 1-arm ring row/side + kip swing + cat cow
Strength:
In 15:00, superset the following x3 (2:00 rest between supersets) -
5 front squat @ 75-80% 1RM
15+ front squat @ 50% 1RM
WOD:
For time -
400 meter run
30 pull-ups
200 meter run
Accessory:
Superset the following for 2-3 rounds (2:00 rest between supersets) -
Dual DB bicep curls
6-10 @ challenging weight
8-12 @ moderate weight
10-15 @ light weight
Wednesday, July 9
Warm-up: 2 rounds - 10 supine toes-to-rig + 8 DB bench press + 6 DB deadlift + 4 DB power clean (2 @ light weight) + 2/side 1-arm DB OH walking lunge (light)
WOD:
In 30:00, complete the following @ steady pace (rest as needed) -
21-15-9
DB bench press (2 @ 50/35 or 40/25 or 30/15)
DB deadlift (2 @ 50/35 or 40/25 or 30/15)
*Max L-sit after after each round on parallettes, boxes, or benches
18-12-6
Alternating DB snatch @ 50/35 or 40/25 or 30/15
1-arm DB overhead walking lunge @ 50/35 or 40/25 or 30/15 (9-6-3/side)
*30-ft handstand walk or :30 handstand work after each round
15-9-3
DB power clean (2 @ 50/35 or 40/25 or 30/15)
Strict knees-to-elbow on bar or rings
*:30-:60 weighted plank after each round
https://youtu.be/_DUlB4YpZRw?si=mZ-CWnDVOPuPTigd
https://youtu.be/SxLuhaSaPM4?si=XVr6oX2XnpwVeWBa
*Rx+ weight for all movements = 70/50
Accessory:
3x10 hamstring curls @ moderate weight
Thursday, July 10
Warm-up: 2:00 easy row (1x) directly into 8-6-4-2 back squat (start light and build) + alt groiner + banded open book stretch/side + upward to downward dog flow
Strength:
Every :90 x8 (12:00) -
3-5 back squat @ BW, ¾ BW or ½ BW
WOD:
In 20:00, complete 4 rounds, each for time (3:00 rest between rounds) -
500 meter row (scale to 250)
Accessory:
3x10-12 barbell hip thrust, :01 pause @ top (no heavier than 155/105)
Friday, July 11
Warm-up: 2 rounds - 1/side Turkish getup (light) + 12 alt single leg v-up + :30 easy jump rope + 10 tempo ring row (:03/position) + 12 alt thoracic rotation from low squat
Strength:
Every 2:00 x3 (12:00) -
2/side Turkish getup @ moderate weight
6-10 ring row as horizontal as possible (feet elevated if able) https://youtube.com/shorts/Aw9IRuNYfRs?si=YIQlNknmHDNYUIgJ
WOD:
6 rounds for time (:60 rest between rounds) -
40 double under or 80 singles
10 toes-to-bar, knees-to-elbow, or v-ups
20 double under or 40 singles
5 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
1:00/side banded hamstring stretch + 1:00/side banded lat stretch
https://youtu.be/iaAsxl0OfIc?si=x4fS7Lq3SoqifvYT
Saturday, July 12
Warm-up: 2 rounds - 5 thruster (light) + 7 push-up to pike + 9 pvc pass through + 11 KB swing (light) + 9 bootstrapper + 7/side reverse Samson + 5/side Cossack squat
WOD:
30:00 EMOM (scale reps as needed to assure some rest each round) -
10 thruster (115/75 or 85/55 or 45/35)
12/9 calorie row or ski
14 push-up
16 sit-up
18 KB swing (70/53 or 53/35 or 40/20)
16 sit-up
14 burpees
12/9 calorie bike
10 cluster (115/75 or 85/55 or 45/35)
Rest
https://youtu.be/7jGhxOGmdcA?si=kwmwwdJf3mclGf4n
Accessory:
3x10 DB skull crusher (2 @ moderate weight)