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) - 

  1. 6-8/side KB 1-arm deficit reverse lunge (45# plate or lower, moderate weight)   

    https://youtu.be/qCpUeESFbIw?si=ezMpXJAaaQql975h

  2. 8-10 seated Arnold press (2 @ moderate weight) 

    https://youtu.be/R-RTgOxrj88?si=EoGiQc3ZIlGxFBZJ

  3. 12-15 deadstop KB swing (70/53 or 53/35 or 40/25) 

    https://youtu.be/rTaVcM89vuk?si=l7Zpg9YEnlKitqF_

  4. Max unbroken ring rows, as horizontal as possible (feet elevated if able)

    https://youtube.com/shorts/Aw9IRuNYfRs?si=Iz5X-x922IeFNnTW

Accessory

Superset the following for 2-3 rounds (:90 rest between rounds) - 

  1. 8-10 dips from rings or dip handles (use band if needed) 

  2. 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) - 

  1. Max unbroken strict pull-up (1x - rest when you drop off bar) 

  2. 3 power clean (start @ 60% 1RM and build; reps should be touch and go) 

WOD:  

20:00 EMOM for max reps - 

  1. :30 hang power clean (135/95 or 95/65 or 65/45) 

  2. :30 push-up 

  3. :30 kipping pull-up 

  4. :30 row, bike, or ski calories

  5. 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) - 

  1. Max distance unbroken HS walk (1x) or :30 HS work or core work 

  2. 8/side ipsilateral KB lateral box step-up (53/35 or 40/25 or 35/20)

    https://youtu.be/CMoO_jsKTVk?si=IbAs64Di9AJ9cesw

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) 

https://youtu.be/KibnWq-HwBM?si=TNJy2huee6NvlweW

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Monday, August 4 - Saturday, August 9

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Monday, July 21 - Saturday, July 26