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)