Monday, August 18 - Saturday, August 23
Monday, August 18
Warm-up: 2 rounds - 8 alt goblet curtsy lunge (light) + 50-ft/side 1-arm KB OH carry (light) + 8 thruster (empty barbell) + 10 alt hamstring scoop + 8/side 1-arm ring row
Strength:
In 16:00, superset the following x4 (:90 rest between supersets) -
12 alt goblet curtsy lunge (70/53 or 53/35 or 40/25)
100-ft/side 1-arm overhead KB carry (70/53 or 53/35 or 40/25)
WOD:
8:00 AMRAP -
1,000 / 800 meter row or ski
21 thruster (95/65 or 65/45 or 45/35)
Max pull-up or ring row in remaining time
Accessory:
Tabata barbell bicep curl (45/35)
Tuesday, August 19
Warm-up: 15:00 AMRAP - 10 banded good morning + 10 alt single leg v-up + 10 alt groiner + 10 bootstrapper + 10 alt Cossack squat + :30 high knees + :30 cat cow
WOD:
30:00 AMRAP @ steady pace (zone 2) -
400 meter run
40 sit-up
40 calorie bike
40 KB swing (53/35 or 40/25)
Accessory:
Accumulate 2:00/side Copenhagen plank
https://youtu.be/JGS8ZWHFO2Y?si=4F4tHewDZ_Ios-XT
Wednesday, August 20
Warm-up: 8-6-4-2 - upward to downward dog + bench press (start light and build to 60% 1RM) + banded pull-apart + thread the needle w/ thoracic extension/side
WOD:
In 30:00, superset the following x5 (:90 rest between supersets) -
10-8-6-4-2
Bench press (start @ 60% 1RM and build by 5-10% each round as able)
After each round -
8-10 GHD Sorenson row/side (53/35 or 40/25 or 30/15)
100-ft Farmer’s carry (2 @ 70/53 or 53/35 or 35/20)
https://youtube.com/shorts/4riS8gYu-3M?si=tjTpbpI21IzEzWis
Accessory:
Accumulate 60-100 banded skull crusher
https://youtu.be/if3qhe8FNW0?feature=shared
Thursday, August 21
Warm-up: 2 rounds - 3 bear complex (light) + 6 alt shoulder tap from handstand or pike + 9 prone scorpion stretch/side + 12 supine toes-to-rig + 15 pvc pass through
Strength:
Every :90 x8 (12:00) -
1 bear complex (start light and build as able)
Power clean + front squat + push press + back squat + behind the neck press
https://youtu.be/NvE63HqxFqQ?si=O0RXzYomo8cP-YoX
WOD:
For time -
3 rounds -
8 toes-to-bar, knees-to-elbow, or v-ups
8 hang power clean (155/105 or 125/85 or 95/65)
25-ft handstand walk or 3 wall walk
-Directly into-
2 rounds -
12 toes-to-bar, knees-to-elbow, or v-ups
12 hang power clean (155/105 or 125/85 or 95/65)
25-ft handstand walk or 3 wall walk
-Directly into-
16 bar muscle-up or dips from high bar, rings, or dip handles
https://youtube.com/shorts/6CKKEKK2kXo?si=qDQ0oWnqqT91STHF
Accessory:
3x10 hamstring curl @ moderate weight
Friday, August 22
Warm-up: 15:00 AMRAP - :30 easy jump rope + 15 banded lat pulldown + :30/side figure-4 stretch + 10 alt box step-up + :30 cat cow + 5 inch worm w/ push-up
Strength:
12:00 EMOM -
10-12 DB lat kickback (2 @ moderate weight)
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
Rest
WOD:
For time -
60 double under or 120 singles
45 calorie row
60 double under or 120 singles
30 box jump or step-up (30/24 in or lower)
60 double under or 120 singles
15 burpees over rower
60 double under or 120 singles
Accessory:
1:00/side banded hamstring stretch
1:00/side banded hip flexor stretch
1:00 tabletop stretch
https://youtu.be/g1sOD9TYrLY?si=8wZHpOF_CqMrtYWV
https://youtube.com/shorts/KTcxL4T9tmM?si=Yr2i7fCuRA0_CY7t
Saturday, August 23
Warm-up: 2 rounds - 10 barbell bent-over row (light) + 8 barbell hip thrust (light) + 6/side single leg RDL (light) + 8/side banded open book stretch + 10 alt groiner
Strength:
In 30:00, complete the following -
In 10:00, superset x3 (:90 rest between supersets) -
8 barbell bent-over row, :02 eccentric tempo (light to moderate weight)
12 DB reverse fly, :02 eccentric tempo (2 @ light to moderate weight)
In 10:00, superset x3 (:90 rest between supersets) -
8/side single leg RDL (53/35 or 40/25 or 30/15)
12 barbell hip thrust (135/95 or 95/65 or 65/45)
In 10:00, superset x3 (:90 rest between supersets) -
:40-:60 Russian twist (moderate weight)
:40-:60 DB plank pull through, feet elevated if possible (moderate weight)
Accessory:
Accumulate 1:00 weighted thoracic opener on wall ball
https://youtu.be/bM5if5J65r0?si=PcXshc5r7Lqwj9y1
Accumulate 1:00 banded straddle stretch
https://youtu.be/NTAHWZJ01A4?si=LCYBfAqGEjmCm9QU
Saturday, August 23
Warm-up: 2 rounds - 10 barbell bent-over row (light) + 8 barbell hip thrust (light) + 6/side single leg RDL (light) + 8/side banded open book stretch + 10 alt groiner
Strength:
In 30:00, complete the following -
In 10:00, superset x3 (:90 rest between supersets) -
8 barbell bent-over row, :02 eccentric tempo (light to moderate weight)
12 DB reverse fly, :02 eccentric tempo (2 @ light to moderate weight)
In 10:00, superset x3 (:90 rest between supersets) -
8/side single leg RDL (53/35 or 40/25 or 30/15)
12 barbell hip thrust (135/95 or 95/65 or 65/45)
In 10:00, superset x3 (:90 rest between supersets) -
:40-:60 Russian twist (moderate weight)
:40-:60 DB plank pull through, feet elevated if possible (moderate weight)
Accessory:
Accumulate 1:00 weighted thoracic opener on wall ball
https://youtu.be/bM5if5J65r0?si=PcXshc5r7Lqwj9y1
Accumulate 1:00 straddle stretch