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) - 

  1. 12 alt goblet curtsy lunge (70/53 or 53/35 or 40/25) 

  2. 100-ft/side 1-arm overhead KB carry (70/53 or 53/35 or 40/25)

    https://youtu.be/UTV5o4Oi2KM?si=cWZq5ojbcJc-0TKa

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 - 

  1. 10-12 DB lat kickback (2 @ moderate weight)

    https://youtube.com/shorts/nLHJOVTEs7I?si=wtWz3PJ7uYO5V7RA

  2. 10-12 DB lat pullover (50/35 or 40/25 or 30/15) 

  3. 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) -

  1. 8 barbell bent-over row, :02 eccentric tempo (light to moderate weight) 

  2. 12 DB reverse fly, :02 eccentric tempo  (2 @ light to moderate weight) 

In 10:00, superset x3 (:90 rest between supersets) - 

  1. 8/side single leg RDL (53/35 or 40/25 or 30/15)

  2. 12 barbell hip thrust (135/95 or 95/65 or 65/45) 

In 10:00, superset x3 (:90 rest between supersets) - 

  1. :40-:60 Russian twist (moderate weight) 

  2. :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) -

  1. 8 barbell bent-over row, :02 eccentric tempo (light to moderate weight) 

  2. 12 DB reverse fly, :02 eccentric tempo  (2 @ light to moderate weight) 

In 10:00, superset x3 (:90 rest between supersets) - 

  1. 8/side single leg RDL (53/35 or 40/25 or 30/15)

  2. 12 barbell hip thrust (135/95 or 95/65 or 65/45) 

In 10:00, superset x3 (:90 rest between supersets) - 

  1. :40-:60 Russian twist (moderate weight) 

  2. :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 

https://youtu.be/NTAHWZJ01A4?si=LCYBfAqGEjmCm9QU

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Monday, August 25 - Saturday, August 30

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Monday, August 11 - Saturday, August 16