Monday, July 20 - Saturday, July 25
Monday, July 20
Warm-up: 2 rounds - :30 calf stretch + 10 alt single leg v-up + :30/side couch stretch + 10 alt reverse Samson + :30 upward to downward dog + 10 pvc pass through
WOD:
30:00 AMRAP @ steady pace (zone 2) -
400 meter run
40 v-up, weighted if able (15# plate or less)
20 calorie bike
40 alt reverse lunge (no weight)
400 meter run
40 KB swing (53/35 or 40/25 or 30/15)
20 calorie bike
40 push-up
Accessory:
3x :30-:60/side Copenhagen plank (hold light DB @ hip if able)
Tuesday, July 21
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean (light) + alt hamstring scoop + banded good morning + figure-4 w/ rotation/side + scorpion stretch/side
Strength:
Every 2:00 x8 (16:00), complete the following unbroken sequence -
3-3-2-2-1-1-1-1
Power clean + hang power clean
Start @ 50% 1RM and build by 5% every 1-2 rounds as able
WOD:
For time -
250 meter row or ski
25 DB deadlift
25 DB hang power clean
500 meter row or ski
25 DB hang power clean
25 DB deadlift
250 meter row or ski
*Suggested DB weight = 2 @ 50/35 or 40/25 or 30/15
Accessory:
3x10-12 hamstring curls @ 85/55 or less
Wednesday, July 22
Warm-up: 15:00 AMRAP - 8/side bird dog row (light) + 8/side thread the needle w/ thoracic rotation + 10 ring row + 10 plate thoracic opener on wall ball + :30 jump rope + :30 alt calf stretch
Strength:
In 15:00, superset the following x3 (2:00 rest between supersets) -
8-10/side bird dog row (50/35 or 40/25 or 30/15)
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
12-15 seated DB hammer curls (2 @ 40/25 or less)
WOD:
16:00 EMOM for total reps -
:40 jump rope (doubles or singles)
:40 sit-up (GHD or weighted if able)
:40 pull-up or challenging ring row
Rest
Accessory:
2-3 rounds - 10-12 cable tricep pull down @ moderate weight
Thursday, July 23
Warm-up: 15:00 AMRAP - 5 back squat (light) + 10 bootstrapper + :30/side pigeon stretch + 10 alt Cossack squat + 5/side thoracic reach from runners lunge
WOD:
In roughly 30:00, complete the following @ steady pace -
12-10-8-6-4-2
Back squat @ 50, 60, 65, 70, 75, 85% 1RM respectively
After rounds 1,3,5 - 10 GHD hip extension + :30 GHD Sorenson hold
After rounds 2,4,6 - 12/side deficit clamshell, light DB @ hip if able
https://youtube.com/shorts/hdF5b7JcSEU?si=fTj9nq-bIguY2cI_
Accessory:
Accumulate 3:00 weighted plank (45# plate or less)
Friday, July 24
Warm-up: 2 rounds - 5 snatch pull + 5 snatch high pull + 5 muscle snatch + 5 overhead squat (empty barbell) + 10 supine toes-to-rig + 10 banded pull-apart + 5 inch worm w/ push-up
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1 power snatch + overhead squat (light/moderate weight or RPE 6-7/10)
*Round 1 = 5 power snatch + 5 OHS; round 2 = 4 power snatch + 4 OHS
WOD:
Complete 3 rounds of the following for time (2:00 rest between rounds) -
9 toes-to-bar or knees-to-elbow
15/12 calorie bike
9 toes-to-bar or knees-to-elbow
15/12 calorie row or ski
9 toes-to-bar or knees-to-elbow
200 meter run
Accessory:
3x8-12 dips from dip handles or rings (use band as needed)
Saturday, July 25
Warm-up: 15:00 AMRAP - 5 bench press (start light and build toward 60% 1RM) + :60 Strength primer + 10 alt box step-up + :30 chest opening stretch + 10 alt KB gorilla row (light)
Strength:
In 15:00, work on 1-2 of the following options for 3-4 rounds -
Gymnastics skill of choice (e.g., pistol squat, rope climb, muscle-up, etc)
Powerlifting or Olympic lift of choice
Handstand work of choice (e.g., HSPU, HSW, etc)
200-ft/side mixed grip carry (2 @ 70/53 or 53/35 or 40/25)
WOD:
20:00 EMOM -
10-8-6-4-2 bench press @ 60, 65, 70, 75, 80% 1RM)
12 alt DB goblet box step-up (50/35 or 40/25 or 30/15 @ 24/20 in)
16 alt KB gorilla row (2 @ 70/53 or 53/35 or 40/25)
Rest
Accessory:
3x10-12 hip thrust @ moderate weight + mobility as needed