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) - 

  1. 8-10 Pendlay row (155/105 or 125/85 or 95/65) https://youtu.be/ezrZnmjZTR4?si=32iIkPU2gNaHSWRl

  2. 12-15/side 1-arm banded lat pull (light / moderate band)  https://youtu.be/RFyUtwgH7Y4?si=MGMWwtTC1_nC_1E5

  3. 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) -

  1. 10-15 barbell hip thrust, :01 pause @ top (135/95 or 95/65)

    https://youtu.be/hg9MMvd-MY8?si=fh-Zehp24fHivr1z

  2. 10-15 barbell ab rollout

    https://youtu.be/F7vIRDb4f4A?si=HXX-wGQseP94yWAU

WOD

20:00 EMOM - 

  1. 10 back squat (135/95 or 95/65 or 65/45)  

  2. 10 DB bench press (2 @ 50/35 or 40/25 or 30/15) 

  3. 10 back rack reverse lunge (same as back squat) 

  4. 10 pull-up or ring row 

  5. 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 

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Monday, August 18 - Saturday, August 23

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Monday, August 4 - Saturday, August 9