Monday, August 4 - Saturday, August 9
Monday, August 4
Warm-up: 2:00 easy row, bike, or ski (1x) directly into 2 rounds - 5/side 1-arm ring row (slow tempo) + 10 pvc pass through + 5/side landmine rotational clean and press (empty barbell) + 10 banded pull-apart
Strength:
In 18:00, complete 4 rounds of the following (:90 rest between rounds) -
6-8/side landmine rotational clean and press @ moderate weight
8-12 ring row, as horizontal as possible (feet elevated if able)
16-24/side banded rear delt crossover
WOD:
8:00 EMOM for total calories -
:40 row, bike, or ski (hard) + :20 row, bike, or ski (easy)
Accessory:
2-3x max L-sit from parallettes, benches, or boxes (2:00 rest between rounds)
https://youtu.be/_HbccxgnCg0?si=X8rWWgf6SjnmdYxE
https://youtube.com/shorts/mUQgpEaoU2M?si=V-HBNfasbTlrsVrJ
Tuesday, August 5
Warm-up: 15:00 AMRAP - 4 wall ball thruster (light) + 6 dead stop KB swing (light) + 8 alt back rack lunge (light) + 10 upward to downward dog + 12 alt scorpion stretch
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
10-12 alternating back rack lunge (155/105 or 125/85 or 85/65)
10-12 dead stop KB swing (70/53 or 53/35 or 40/25)
WOD:
Every 6:00 x3 (18:00) -
400 meter run
30 wall balls (20/14 or 14/10 or 10/6)
*Rest w/ any time remaining in interval
Accessory:
Tabata banded X walk (4 rounds/side)
https://youtu.be/RyJonI6zQaE?si=oxbqj057F4KVMgjO
Wednesday, August 6
Warm-up: 8-6-4 bird dog row/side (light) + kip swing + supine banded open book stretch/side + thoracic extension from runners lunge/side + :30 easy jump rope
Strength:
In 16:00, superset the following x3 (:90 rest between supersets) -
8-10/side DB bird dog row (50/35 or 40/35 or 30/15)
10-12 DB lat pullover (50/35 or 40/35 or 30/15)
16-24 supine banded skull crushers (light to moderate band)
WOD:
12:00 EMOM for total reps -
Max pull-up or ring row
Max double under or singles
Max pull-up or ring row
Max double under or singles
Rest
Rest
Accessory:
3x 21 bicep curl series @ 45/35 (:60 rest between rounds)
Thursday, August 7
Warm-up: 2 rounds - 10 alt box step-up + 5 deadlift (light) + 10 alt Cossack squat + 5 bootstrapper + 10 banded snow angel + 5 inch worm w/ push-up + :30 plank
WOD;
Every 6:00 x6 (36:00) -
Sets 1, 3, and 5:
3 rounds -
15 sit-up
10 box jump over (24/20 in or lower)
Sets 2, 4, and 6:
3 rounds -
10 push-up
10 deadlift (135/95 or 95/65)
*Complete 3 rounds in each 6:00 interval set; scale reps as needed to assure :90/set
Accessory:
3x10 hamstring curls (:60 rest between sets)
Friday, August 8
Warm-up: 8-6-4 hang power clean + back squat (light) + alt reverse Samson + alt hamstring scoop + thread the needle w/ thoracic extension/side + :30 tabletop stretch https://youtube.com/shorts/Vf2gzzi7Wz4?si=zpDfW3WlPyNh2mTw
Strength:
In 30:00, complete 9 rounds of the following @ steady pace for load -
6-6-4-4-4-2-2-2-2
Hang power clean
Back squat
*Start around 50% 1RM for both lifts and build by 5% each round if able
Accessory:
For 2-3 rounds, superset the following -
Max effort chin-over-bar hold, pronated grip (use band if needed)
8-10/side 1-arm Sorenson row, :01 pause @ top (moderate weight)
Saturday, August 9
Warm-up: 15:00 AMRAP - 5 bench press (start light and build to 75% 1RM) + 10 supine toes-to-rig + 15 banded lat pulldown + 10 alt thoracic reach from low squat
Strength:
Every :90 x4 (12:00) -
5 bench press @ 75% 1RM
5-10 strict knees-to-elbow on rings or bar
WOD:
5 rounds for time -
500 meter row or ski
5 bar muscle-up or 10 pull-up
Accessory:
3 rounds -
Max distance HS walk, 8-10 alt shoulder tap from HS, or :30-:60 hollow rock