Monday, July 6 - Saturday, July 11
Monday, July 6
Warm-up: 8-6-4 muscle clean + thruster (light) + alt hamstring scoop + alt Cossack squat + thread the needle w/ thoracic rotation/side + banded pull-apart + cat cow
Strength:
Every :90 x8 (12:00) -
1 3-position power clean (start light and build every 1-2 rounds as able)
https://youtu.be/kBgYutB9w8M?si=vD3sIl3Fx0Dzcv_j
WOD:
For time-
21-15-9
Thruster (95/65 or 65/45 or 45/35)
Sit-up
Accessory:
:60 work / :60 rest x3 (6:00) -
Max barbell bicep curl (45/35)
Tuesday, July 7
Warm-up: 2 rounds - :30/side couch stretch + 5 inch worm w/ push-up + :30 alt calf stretch + 5/side thoracic reach from runners lunge + :30 jump rope + 5/side scorpion stretch
WOD:
In 24:00, complete the following -
Every 2:00 x4 (8:00) -
200 meter run or row
30 double under or 60 singles
-3:00 rest-
Every 2:00 x3 (6:00) -
200 meter run or row
15/12 calorie bike
-3:00 rest-
Every 2:00 x2 (4:00) -
200 meter run or row
10 burpee box jump (24/20 in or lower)
Accessory:
3x10-12 hamstring curls, slightly heavier than last week
Wednesday, July 8
Warm-up: 8 renegade row (light) + 12 pvc pass through + 8 bench press (light) + 12 banded snow angel + 8 upward to downward dog + 12 KB front rack march (light)
https://youtu.be/aAbVFCqY4Ac?si=qQdh3DyH1lQY7-To
WOD:
Superset the following (2:00 rest between supersets) -
8-8-6-6-4-4-2-2
Bench press @ 50, 55, 60, 65, 70, 75, 80, 85% 1RM respectively
After rounds 1,3,5,7 - 12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/25)
After rounds 2,4,6,8 - 200-ft front rack KB carry (2 @ 70/53 or 53/35 or 40/25)
https://youtube.com/shorts/yQIreayCr38?si=odZhy0R8j7V_qnhw
Accessory:
3x12 DB lat pullover (50/35 or 40/25 or 30/15)
Thursday, July 9
Warm-up: 15:00 AMRAP - 10 supine toes-to-rig + 5 back squat (light) + 10 alt groiner + 5 Cuban press (light) + 10 alt reverse Samson + 5/side banded rear delt pull
WOD:
30:00 AMRAP @ steady pace (zone 2) -
500/450 meter row or ski
12 back squat (135/95 or 95/65 or 65/45)
12 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
3x10-12 barbell hip thrust, :01 pause @ top (155/105 or 135/95 or 115/75)
Friday, July 10
Warm-up: 2 rounds - 12 plate thoracic opener on wall ball + 10 slow tempo ring row + 8 hanging scap pull + 6 deadlift (light) + 4/side DB OH walking lunge (light)
Strength:
Every 2:00 x8 (16:00) -
5-5-5-5-3-3-3-3
Deadlift (start @ 50% 1RM and build by 5% every 1-2 rounds as able)
WOD:
4 rounds for time -
15 pull-up
20 DB overhead walking lunge (10/arm) @ 50/35 or 40/25 or 30/15)
Accessory:
3x10-12 deficit clamshells (hold light DB @ hip if able)
Saturday, July 11
Warm-up: 2 rounds - :30/side quad stretch + 12 alt single leg v-up + :30/side pigeon stretch + 12 alt shoulder tap from HS or plank + :30 straddle stretch + 12 alt thoracic reach from low squat
Strength:
Superset x3 (2:00 rest between supersets) -
20 DB plank pull through, feet elevated if able (50/35 or 40/25 or 20/15)
30 alt leg lift over DB (use same weight as above)
50-ft handstand walk or :30-:60 handstand walk progressions
30 plate Russian twist @ light to moderate weight
200-ft/side 1-arm KB/DB carry (70/53 or 53/40 or 35/20)
Accessory:
Moblity as needed