Monday, August 17 - Saturday, August 22
Monday, August 17
Warm-up: 2 rounds - 12 pvc pass through + 12 ring row (slow) + 10 hanging scap pull + 10 kip swing + 8 thruster (light) + 8/side thoracic opener from runners lunge
WOD:
“Fran”
21-15-9 for time -
Thruster (95/65 or 65/45 or 45/35)
Pull-up
Accessory:
3 rounds (:60 rest between rounds ) -
40 alt knee-to-elbow from plank
30 hollow rock
20 tuck-up
Tuesday, August 18
Warm-up: 2 rounds - 12 banded good morning + 10/side scorpion stretch + 8 upward to downward dog + 6 deadlift (light) + :30 alt calf stretch + :30 alt quad stretch
Strength:
In 15:00, superset x3 (:90 rest between supersets) -
5 deadlift (start light and build to WOD weight)
10 GHD hip extension + :30 Sorenson hold (hold light plate if able)
15/side banded X walk
WOD:
For time -
800 meter run or row
40 deadlift @ BW, ¾ BW, or ½ BW
800 meter run or row
Accessory:
3x10 hamstring curls @ 85/55 or less
Wednesday, August 19
Warm-up: 10-8-6 banded pull-apart + push-up to pike + Pendlay row (light) + DB bench press (light) + thoracic opener on wall ball + :30 easy jump rope
Strength:
Every :90 x4 (12:00) -
8-10 Pendlay row (135/95 or 95/65 or 65/45
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
WOD:
Complete 1 movement every 4:00 x5 (20:00) -
75 sit-up
100 double under or 200 singles
50 DB bench press (2 @ 50/35 or 40/25 or 30/15)
100 double under or 200 singles
75 sit-up
*For example, from 0:00-4:00 complete 75 sit-ups; from 4:00-8:00 complete jump rope (use any remaining time to rest)
Accessory:
Tabata barbell bicep curl (45/35 or less)
Thursday, August 20
Warm-up: 15:00 AMRAP - 5/side DB overhead walking lunge (light) + 5 clean pull + 5 high clean pull + 5 muscle clean + 10/side side lying banded open book stretch + 10 alt hamstring scoop
WOD:
25:00 AMRAP @ steady pace (zone 2) -
15/12 calorie bike
10 hang power clean (135/95 or 95/65 or 65/45)
5/arm DB overhead walking lunge (50/35 or 40/25 or 30/15)
Accessory:
3x10-12 barbell hip thrust, :01 pause @ top (135/95 or less)
Friday, August 21
Warm-up: 2 rounds - 10 supine toes-to-rig + 8 alt box step-up + 6 inch worm w/ push-up + 8/side banded rear delt pull* + 10 alt groiner + :30 banded snow angel
*https://youtu.be/BuYaC8pr-TU?si=5lJwEpHaBQKhYrk2
WOD:
In 33:00, complete the following -
Every 3:00 x3 (9:00) -
200 meter row or ski
8 toes-to-bar, knees-to-elbow, or v-ups
Max burpee box jump over or step-over in remaining time (24/20 in or lower)
-3:00 rest-
Every 3:00 x3 (9:00) -
8 toes-to-bar, knees-to-elbow, or v-ups
8 burpee box jump over or step-over (24/20 in or lower)
Max row or ski meters in remaining time
-3:00 rest-
Every 3:00 x3 (9:00) -
8 burpee box jump over or step-over (24/20 in or lower)
200 meter row or ski
Max toes-to-bar, knees-to-elbow, or v-ups in remaining time
Note: Keep pace steady to maintain movement across these longer 9:00 intervals
Accessory:
3x10/side cable oblique rotation @ moderate weight (:60 rest between sets)
https://youtu.be/u2MfrzcJFY0?si=RQdAbRVUR9dGf2YP
Saturday, August 22
Warm-up: 2 rounds - :60 warm-up for Strength movement(s) + 5/side Turkish sit-up (light) + 10 KB deadlift (light) + 5 overhead squat w/ pvc pipe + 10 pvc pass through
Strength:
In 15:00, work on 1-2 of the following options -
Handstand work of choice (e.g., HSPU, HS walk practice/drills)
Gymnastics/bodyweight skill of choice (e.g., muscle-up, double unders)
Barbell lift or strength skill of choice
200-ft sled push @ challenging weight
WOD:
Complete 3 rounds @ steady pace (2:00 rest between rounds) -
200-ft Farmers carry (2 @ 70/53 or 53/40 or 40/25)
2/side Turkish getup (53/35 or 40/25 or 30/15)
200-ft Farmers carry (2 @ 70/53 or 53/40 or 40/25)
10 overhead squat, :01 pause @ bottom (45/35 barbell or less)
Accessory:
Mobility as needed