Monday, June 28 - Saturday, July 4
Monday, June 29
Warm-up: 2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean + 5 front squat + 5 strict press (light) + 10 hanging scap pull + 10 pvc pass through + 10 alt groiner + 10 slow tempo ring row
Strength:
In 14:00, superset x4 (:90 rest between supersets) -
Max unbroken strict pull-up (8/10 RPE)
3-5 cluster (start light and build slightly heavier than WOD weight)
WOD:
15:00 AMRAP -
25 power clean
25 front squat
25 push jerk
Max calorie bike in remaining time
*Suggested barbell weight = 135/95 or 95/65 or 65/45
Accessory:
3x 21 bicep curl series @ 55/45 or 45/35 or 35/15 (:60 rest between rounds)
Tuesday, June 30
Warm-up: 8-6-4 bench press (light) + alt reverse Samson + alt gorilla row (light) + alt hamstring scoop + thread the needle w/ thoracic rotation/side + alt Cossack squat
WOD:
40:00 EMOM -
15/12 calorie row (scale to 12/9)
10 bench press (135/95 or 95/65 or 65/45)
5/side 1-arm DB overhead walking lunge (50/35 or 40/25 or 30/15)
Rest
12/9 calorie bike
16 alt KB gorilla row (2 @ 53/35 or 40/25 or 30/15)
20 sit-up (weighted or GHD if able)
Rest
Accessory:
3x10-12 DB skull crusher (2 @ moderate weight)
Wednesday, July 1
Warm-up: 15:00 AMRAP - 8/side banded single leg RDL + 16 banded glute bridge + :30 easy jump rope + 16 alt thoracic reach from low squat + 8 supine toes-to-rig
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
8/side single leg KB RDL (53/35 or 40/25 or 30/15)
10/side single leg DB hip thrust (50/35 or 40/25 or 30/15)
WOD:
Every 3:00 x5 (15:00) -
40 double under or 80 singles
10 toes-to-bar, knees-to-elbow, or v-up
20 double under or 40 singles
5 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
3x10-12 hamstring curl, slightly heavier than last week
Thursday, July 2
Warm-up: 2 rounds - 6 inch worm w/ push-up + 12 banded pull-apart + 6/side lateral box step-up (light) + 12 alt toe touch from plank + 6/side Turkish sit-up (light)
Strength:
Complete 4 rounds @ steady pace (2:00 rest between rounds) -
200-ft/side 1-arm Farmers carry (70/53 or 53/35 or 40/25)
10/side lateral KB step-up (53/35 or 40/25 or 30/15 @ 24/20 in or lower)
20 push-up, deficit if able
10/side Turkish sit-up (53/35 or 40/25 or 30/15)
Accessory:
3x16-20 alt landmine oblique rotation @ moderate weight
https://youtu.be/4dGj7rES9pY?si=wqA9O5DyRRCw_MRq
Friday, July 3
Warm-up: 10-8-6 banded side lying open book stretch + back squat (start light and build to 60% 1RM) + kip swing + upward to downward dog + :30 alt calf stretch
Strength:
Every 2:00 x5 (10:00) -
10-8-6-4-2
Back squat, :01 pause @ bottom of squat (60, 65, 70, 75, 80% 1RM respectively)
WOD:
2:00 work / 2:00 rest x5 (20:00) -
200 meter run
Max bar muscle-up or kipping pull-up
Accessory:
1:00/side banded hamstring stretch
1:00 plate thoracic extension on wall ball
1:00 chest opener stretch
Saturday, July 4
Warm-up: 2 rounds - 10/side scorpion stretch + :30/side couch stretch + 10/side thoracic reach from runners lunge + :30/side figure-4 stretch on rig + 10 plate thoracic extension on wall ball
Partner WOD:
Happy Independence Day!
For time (you go, I go) -
1,776 meter row or ski
76 calorie bike
76 burpees or hand release push-up
76 calorie bike
1,776 meter row or ski
Accessory:
10:00 handstand work of choice