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) -
8-10 Pendlay row (155/105 or 125/85 or 95/65) https://youtu.be/ezrZnmjZTR4?si=32iIkPU2gNaHSWRl
12-15/side 1-arm banded lat pull (light / moderate band) https://youtu.be/RFyUtwgH7Y4?si=MGMWwtTC1_nC_1E5
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) -
10-15 barbell hip thrust, :01 pause @ top (135/95 or 95/65)
10-15 barbell ab rollout
WOD:
20:00 EMOM -
10 back squat (135/95 or 95/65 or 65/45)
10 DB bench press (2 @ 50/35 or 40/25 or 30/15)
10 back rack reverse lunge (same as back squat)
10 pull-up or ring row
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