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) - 

  1. 6-8/side landmine rotational clean and press @ moderate weight

    https://youtu.be/z1xow-7R4GA?si=8peLrajPG_P84G3J

  2. 8-12 ring row, as horizontal as possible (feet elevated if able)

    https://youtube.com/shorts/Aw9IRuNYfRs?si=aCkPXR3Tu3ECNH7T

  3. 16-24/side banded rear delt crossover

    https://youtube.com/shorts/pus7YqKsjBc?si=V6sKQ9gMQRoDMg_I

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) - 

  1. 10-12 alternating back rack lunge (155/105 or 125/85 or 85/65) 

  2. 10-12 dead stop KB swing (70/53 or 53/35 or 40/25)

    https://youtu.be/rTaVcM89vuk?si=quUpWvd9C27E29FT

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) -

  1. 8-10/side DB bird dog row (50/35 or 40/35 or 30/15)

    https://youtube.com/shorts/Xnccgl4FaRI?si=K_r38mxLWMYbTqSp

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

  3. 16-24 supine banded skull crushers (light to moderate band) 

    https://youtu.be/if3qhe8FNW0?feature=shared

WOD:

12:00 EMOM for total reps - 

  1. Max pull-up or ring row 

  2. Max double under or singles 

  3. Max pull-up or ring row 

  4. Max double under or singles 

  5. Rest

  6. 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 - 

  1. Max effort chin-over-bar hold, pronated grip (use band if needed)

    https://youtube.com/shorts/UwUSzJPDI64?si=Ik4iLGV7FoIXXSjn

  2. 8-10/side 1-arm Sorenson row, :01 pause @ top (moderate weight) 

    https://youtube.com/shorts/ZSXDewQaVPg?si=RD2OjFz9WUc-HYq2

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) - 

  1. 5 bench press @ 75% 1RM 

  2. 5-10 strict knees-to-elbow on rings or bar 

    https://youtu.be/SxLuhaSaPM4?si=c6oXYc_PjOmN0Oht

    https://youtube.com/shorts/2ul2cStcApA?si=pFdf6nzC82kQo4i2

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 

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Monday, August 11 - Saturday, August 16

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Monday, July 28 - Saturday, August 2