Monday, July 13 - Saturday, June 18
Monday, July 13
Warm-up: 15:00 AMRAP - 5/side 1-arm DB bent-over row (light) + 5 barbell thruster (light) + 10 slow tempo ring row + 10 alt quat stretch + :30 alt calf stretch + :30/side figure-4 stretch on rig
Strength:
In 15:00, superset the following x3 (2:00 rest between supersets) -
8-10/side 1-arm DB bent-over row (2 @ 70/50 or 50/35 or 40/25)
Max unbroken strict pull-up (7/10 RPE)
WOD:
3 rounds for time -
15 thruster (95/65 or 65/45 or 45/35)
400 meter run
Accessory:
Tabata Copenhagen plank (hold light DB @ hip if able)
Tuesday, July 14
Warm-up: 2 rounds - 12 alt single leg v-up + 12 alt Cossack squat + 12 pvc pass through + 12 alt scorpion stretch + 12 alt reach from low squat + 12 banded pull-apart
WOD:
In 36:00, complete 3 rounds @ steady pace (zone 2) -
3:00 row or ski
3:00 sit-up
3:00 bike
3:00 hand release push-up
Accessory:
3x 21 bicep curl series (the 7’s) @ 55/45 or 45/35 or 35/25 (:60 rest between rounds)
Wednesday, July 15
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean (light) + alt box step-up + alt hamstring scoop + alt groiner + thread the needle w/ thoracic extension/side
WOD:
In 20:00, complete 4:00 AMRAP x3 (4:00 rest between AMRAPs) -
4:00 AMRAP #1 -
21/15 calorie row or ski
15 box jump over (24/20 in or lower)
Max power clean in remaining time (135/95 or 95/65 or 65/45)
-4:00 rest-
4:00 AMRAP #2 -
21/15 calorie row or ski
15 power clean (135/95 or 95/65 or 65/45)
Max box jump over or step-over in remaining time (24/20 in or lower)
-4:00 rest-
4:00 AMRAP #3 -
15 power clean (135/95 or 95/65 or 65/45)
15 box jump over or step-over (24/20 in or lower)
Max calorie row, bike or ski in remaining time
Accessory:
Superset x2-3 (2:00 rest between supersets)
10 hamstring curl, slightly heavier than last week
12 barbell hip thrust (135/95 or 95/65)
Thursday, July 16
Warm-up: 2 rounds - 8 Pendlay row (light) + :30/side lat stretch + 10 plate thoracic opener on wall ball + :30 chest opening stretch on rings + 10 hanging scap pull
Strength:
Complete 5 rounds of the following @ steady pace (2:00 rest after each round) -
10-8-6-4-2
Pendlay row (start light/moderate and build to a challenging set of 2)
Strict hanging toes-to-bar, leg raise, or knees-to-elbow
*After each round, complete the following -
12 DB lat pullover (50/35 or 40/25 or 30/15)
16/side banded 1-arm lat pulldown
https://youtu.be/xX9Hzi7Onnw?si=tx7AxLWXB7IyCiN_
https://youtube.com/shorts/2ul2cStcApA?si=KSvfSddKL6ugB-hB
Accessory:
3x10-12 DB skull crusher @ moderate weight
Friday, July 17
Warm-up: 2 rounds - 5/side Turkish sit-up + 5/side goblet curtsy lunge (light) + 10 DB bench press (light) + 10 upward to downward dog + :30 jump rope + :30/side figure-4 stretch w/ rotation
Strength:
In 14:00, superset x3 (:90 rest between supersets) -
2/side Turkish getup (53/35 or 40/25 or 30/15) or 6-8/side Turkish sit-up
10/side goblet curtsy lunge (53/35 or 40/25 or 30/15)
Partner WOD:
16:00 EMOM (you go, go) -
P1: 25 double under or 50 singles + DB bench press in remaining minute
P2: 25 double under or 50 singles + DB bench press in remaining minute
*DB weight = 2 @ 50/35 or 40/25 or 30/15; each partner to complete 10 rounds
Accessory:
Tabata alt banded side steps
https://youtube.com/shorts/3QbMVYDrTMM?si=IUID7JzyJfDtcU6A
Saturday, July 18
Warm-up: 8-6-4 DB power clean (light) + DB squat (light) + alt march from handstand or pike + kip swing + banded snow angel + KB arm bar rotation/side
Strength:
Complete 3 rounds (:90 rest between rounds) -
10 1-arm KB deadlift + 200-ft 1-arm KB suitcase carry (right)
10 1-arm KB deadlift + 200-ft 1-arm KB suitcase carry (left)
50-ft handstand walk or :30-:45 general handstand work
Suggested KB weight = 70/53 or 53/35 or 40/25
WOD:
15:00 AMRAP -
3 bar muscle-up or 6 pull-up
6 DB power clean (2 @ 50/35 or 40/25 or 30/15)
9 DB front squat (2 @ 50/335 or 40/25 or 30/15)
Accessory:
Mobility as needed