Monday, August 25 - Saturday, August 30
Monday, August 25
Warm-up: 5-4-3 clean pull + clean high pull + muscle clean + front squat + thoracic rotation from runners lunge/side + DB snatch/side (light) + :30 alt Cossack squat
Strength:
Every :90 x10 (15:00) -
1 power clean + 1 hang power clean + 1 front squat (start light and build as able)
Partner WOD:
16 rounds for time (you go, I go) -
9/6 calorie bike
6 1-arm Devil press (3/side) @ 50/35 or 40/25 or 30/15 (scale to alt DB snatch)
*Each partner completes 8 rounds; P1 completes 1 round while P2 rests, then partners switch
Accessory:
Tabata seated hammer curls @ light to moderate weight
https://youtu.be/kUZSOY0ev_s?si=gr950asBCF8o33LA
Tuesday, August 26
Warm-up: 15:00 AMRAP - 1/side Turkish getup (light) + 10/side banded open book stretch + 12 pvc pass through + 10 bootstrapper + 12 alt single leg v-up + 10 cat cow
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
2/side Turkish getup @ light / moderate weight
:30-:45 KB front rack march (2 @ 53/35 or 40/25 or 30/15)
WOD:
3 rounds for time -
800 meter run (scale to 400 m run or sub row or ski)
40 sit-up, weighted or GHD if able
Accessory:
Accumulate 2:00-3:00/side Copenhagen plank
Wednesday, August 27
Back to School Schedule Update
〰️
Back to School Schedule Update 〰️
Classes: 6pm canceled, Saturday Morning Class moved from 10am to 9am, Ruck With Megan 6pm on Monday
Warm-up: 8-6-4 DB bench press + DB renegade row + alt DB reverse suitcase lunge (2 @ light weight for all movements) + :30 easy jump rope + push-up to pike
Strength:
12:00 EMOM -
10-12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/15)
12-14 alt DB reverse suitcase lunge (2 @ 50/35 or 40/25 or 30/15)
Rest
WOD:
In 12:00, complete the following -
6 rounds for total DB bench press reps (1:00 work / 1:00 rest) -
40 double under or 80 singles
Max DB bench press in remaining time (2 @ 50/35 or 40/25 or 30/15
Accessory:
3x10-12/side deficit clamshells from benches or red mats (:60 rest between sets)
https://youtube.com/shorts/vuNbx88psOc?si=9ITKPtNt-OKq5Igm
Thursday, August 28
Warm-up: 2 rounds - 10 alt hamstring scoop + 5 deadlift (light) + :30 KB front rack hold (2 @ light/moderate weight) + 5 inch worm w/ push-up + 10 banded pull-apart
Strength:
In 16:00, complete the following x9 (:90 rest between sets) -
Deadlift (start @ 50% 1RM and build as able)
5-5-3-3-3-1-1-1-1
WOD:
18:00 EMOM -
40 meter KB Farmers carry (2 @ challenging weight)
12/9 calorie row or ski
40 meter front rack carry (2 @ moderately challenging weight)
12/9 calorie row or ski
20 meter/side 1-arm KB overhead carry @ moderately challenging weight
Rest
Farmers carry: https://youtu.be/MH8id-EaoPA?si=2DADC120qKaniAdV
Front rack carry: https://youtu.be/8i3PV6vZlXA?si=xEisFWMRjSq48jdS
KB overhead carry: https://youtu.be/UTV5o4Oi2KM?si=QCdX2Qut5K4CcoJC
Accessory:
Accumulate 2:00-3:00 Sorenson hold, weighted if able @ light/moderate weight
https://youtu.be/v64xC_x6bks?si=G6wELOMznWKrMR3v
Friday, August 29
Warm-up: 15:00 AMRAP - 5 back squat (start w/ empty barbell) + 10 alt scorpion stretch + 5 kip swing + 10 banded lat pulldown + 10 plate thoracic opener on wall ball
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
3-5 back squat (start light and build to WOD weight)
8-10/side DB foot elevated single leg glute bridge @ moderate weight
WOD:
In 15:00, complete the following -
5:00 EMOM -
3 back squat (@ BW, ¾ BW, or ½ BW) + max toes-to-bar, knees-to-elbow, or v-ups
-5:00 rest-
5:00 EMOM -
3 bar muscle-up or 6 pull-up + max back squat (135/95 or 95/65 or 65/45)
*Complete both movements within each minute
Accessory:
3x8-10 single leg hamstring curl @ light to moderate weight
https://youtube.com/shorts/hGXZgad1vjw?si=nb9XIdavhHRTl5gM
Saturday, August 30
Warm-up: 2 rounds - 10 supine toes-to-rig + 8/side KB hip opener stretch + 10 banded snow angel + 8 alt toe touch from plank + 10/side thread the needle w/ thoracic extension
WOD:
Every 8:00 x3 (24:00) -
50 alt knee-to-elbow from plank
40 alt shoulder tap from plank
30 tuck-up
40 hollow rock
50 Russian twist @ 20/14 or 14/10
Accessory:
Tabata push-up (4:00)
Tabata barbell bicep curl @ 45/35 (4:00)