Monday, July 27 - Saturday, August 1
Monday, July 27
Warm-up: 2 rounds - 10 pvc pass through + 5 clusters (light) + 10 slow tempo ring row + 5 inch worm w/ push-up + 10/side thoracic rotation from runners lunge
Strength:
Every :90 x8 (12:00) -
5-4-3-2-1-1-1-1
Barbell cluster (start light and build every 1-2 rounds as able)
https://youtu.be/XmoilY-pc-k?si=peGwW-gu06c6AN9l
WOD:
In 12:00, complete the following @ steady pace -
5:00 AMRAP -
Row, bike, or ski calories
4:00 AMRAP -
Sit-ups (weighted or GHD if able)
3:00 AMRAP -
Bar muscle-up, chest-to-bar pull-up, or chin-over-bar pull-up
Accessory:
3x10-12 hamstring curl (85/55 or less)
Tuesday, July 28
Warm-up: 2 rounds - 12 banded good morning + 10/side 1-arm DB bent-over row (light) + 8 deadlift (light) + 10 alt Cossack squat + 12 alt calf stretch + :30/side couch stretch
Strength:
In 16:00, superset x4 (:90 rest between supersets) -
10/side 1-arm DB bent-over row (70/50 or 50/35 or 40/25)
5 deadlift, warming up to WOD weight
WOD:
For time -
18-15-12
Deadlift @ BW, ¾ BW, or ½ BW
400 meter run after each round
Accessory:
3x10-12 barbell hip thrust, :01 pause @ top (155/105 or 125/85 or 95/65)
Wednesday, July 29
Warm-up: 8-6-4 bench press (light) + banded snow angel + Cuban press (light) + thoracic extensions w/ plate on wall ball + upward to downward dog + :30 jump rope
Strength:
Every 2:00 x10 (20:00) -
10-9-8-7-6-5-4-3-2-1
Bench press (start @ 50% 1RM and build every 1-2 rounds as able)
WOD:
5 rounds for time -
15 hand release push-up
30 double under or 60 singles
Accessory:
21 bicep curl series (the 7’s) @ 55/45 or less
Thursday, July 30
Warm-up: 2 rounds - 12 banded pull-apart + 10 supine toes-to-rig + 8 alt reverse Samson + 10 alt renegade row (light) + 12 alt reach from low squat + :30 cat cow
WOD:
32:00 EMOM -
12 alt DB suitcase lunge (2 @ 50/35 or 40/25 or 30/15)
15/12 calorie bike (scale to 12/9)
Max unbroken toes-to-bar, knees-to-elbow, or v-ups
Rest
12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
15 KB swing (70/53 or 53/35 or 40/25)
Max calorie row
Rest
Accessory:
3x 10 GHD hip extension + :30 GHD Sorenson hold
Friday, July 31
Warm-up: 8-6-4-2 back squat (start light and build toward Strength weight) + alt box step-up + alt DB snatch (light) + scorpion stretch/side + alt hamstring scoop
Strength:
Every 2:00 x6 (12:00) -
5 ¼ back squat @ BW or ¾ BW or ½ BW
https://youtu.be/ukhJDU44pyQ?si=7ZMO2KVFnHdSG8IJ
Partner WOD:
4 rounds for time (you go, I go) -
8 wall walk
16 alt goblet box step-up (50/35 or 40/25 or 30/15 @ 24/20 in or lower)
32 alt DB snatch (50/35 or 40/25 or 30/15)
Accessory:
Tabata star plank or side plank (4 rounds/side)
Saturday, August 1
Warm-up: 15:00 - 1/side Turkish getup (light) + 5 DB hang power clean (light) + 10 hanging scap pull + 15 banded snow angel + 20 alt shoulder tap from plank
Strength:
Every 2:00 x4 (16:00) -
30-50 foot handstand walk or :30-:60 handstand work of choice
2 Turkish getup/side (53/35 or 40/25 or 30/15)
WOD:
12:00 AMRAP -
3 bar muscle-up or 6 pull-up
6 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
9 burpees over DBs
Accessory:
Mobility as needed