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