Monday, August 3 - Saturday, August 8
Monday, August 3
Warm-up: 2 rounds - 5 deadlift + 5 hang clean + 5 thruster (light) + 15 pvc pass through + 5 inch worm w/ push-up + 5/side thoracic reach from runners lunge + 5/side scorpion stretch + 15 banded snow angel
Strength:
Every :90 x3 (9:00) -
12 DB lat pullover @ 50/35 or 40/25 or 30/15
16 alt DB plank pull through, feet elevated if able @ 50/35 or 40/25 or 30/15
WOD:
10 rounds for time (scale to 8) -
8 deadlift
6 hang power clean
4 thruster
200 meter run or row
*Suggested barbell weight = 105/75 or 85/55 or 65/45 (weight should be light enough to do reps unbroken)
Accessory:
3x8-10/side KB row from GHD Sorenson hold (53/35 or 40/25 or 30/15)
https://youtube.com/shorts/ZSXDewQaVPg?si=XmgmGcJpj5VwrrpF
Tuesday, August 4
Warm-up: 2 rounds - 8 upward to downward dog + :30 alt calf stretch + 10/side figure-4 stretch w/ rotation + :30 easy jump rope + 12 thoracic opener on wall ball
WOD:
In 30:00, complete the following for total sit-ups -
5:00 AMRAP / 5:00 rest (0:00-10:00) -
100 double under or 200 singles + max sit-ups in remaining time
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4:00 AMRAP / 4:00 rest (10:00-18:00) -
80 double under or 160 singles + sit-ups in remaining time
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3:00 AMRAP / 3:00 rest (18:00-24:00) -
60 double under or 120 singles + max sit-ups in remaining time
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2:00 AMRAP / 2:00 rest (24:00-28:00) -
40 double under or 80 singles + max sit-ups in remaining time
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1:00 AMRAP / 1:00 rest (28:00-30:00) -
20 double under or 40 singles + max sit-ups in remaining time
Accessory:
Mobility as needed
Wednesday, August 5
Warm-up: 8-6-4 walking lunge (no weight) + bench press (light) + banded pull-apart + alt thoracic reach from low squat + push-up to pike + alt Cossack squat
WOD:
25:00 AMRAP -
25/20 calorie row, bike, or ski
20 DB overhead walking lunge, 10/arm (50/35 or 40/25 or 30/15)
15 bench press (135/95 or 95/65 or 65/45)
10 burpee over DB
Accessory:
3x10-15 barbell hip thrust, :01 pause @ top (135/95 or less)
Thursday, August 6
Warm-up: 2 rounds - 8 barbell bent-over row (light) + 10 alt box step-up + :30/side couch stretch + 10/side banded open book stretch + 8 alt groiner + :30 cat cow
Strength:
In 15:00, superset the following x3 (:90 rest between supersets) -
10 barbell bent-over row (start @ moderate weight and build as able)
15/side banded lat pulldown
200-ft dual KB front rack carry (2 @ 70/53 or 53/35 or 40/25)
WOD:
For time -
30-20-10
Box jump over (24/20 in or lower)
DB renegade row, alternating (2 @ 50/35 or 40/25 or 30/15)
Accessory:
3x10-15/side cable oblique rotation @ moderate weight
https://youtu.be/u2MfrzcJFY0?si=b3bN6MC8NON3OLnM
Friday, August 7
Warm-up: 2 rounds - 10 hanging scap pull + 10 kip swing + 10 slow tempo ring row + :30 chest opening stretch on rings + 10 alt shoulder tap from HS, pike, or plank + 10 banded good morning + 10 alt quad stretch
Strength:
Every :90 x4 (12:00) -
:30-:45 handstand work (e.g., HSPU, HS walk, alt shoulder tap from pike)
10 DB hammer curl + :30 DB gun hold (2 @ light to moderate weight)
WOD:
Every 6:00 x3 (18:00) -
200 meter run
20 pull-up
200 meter run
20 KB swing (70/53 or 53/35 or 40/25)
Accessory:
1:00/side banded lat stretch
1:00/side banded hamstring stretch
1:00/side figure-4 stretch on rig
Saturday, August 8
Warm-up: 15:00 AMRAP - 8 alt pistol squat to bench + 10 supine toes-to-rig + 12 pvc pass through + 10/side thread the needle w/ thoracic rotation + 8 alt hamstring scoop
Strength:
Complete 4 rounds @ steady pace (2:00 rest between rounds) -
8-10 strict toes-to-bar or knees-to-elbow or 16-20 v-up
12-16 alt pistol squat
:45-:60 weighted plank @ moderate weight
200-ft double DB OH carry (2 @ 50/35 or 40/25 or 30/15)
*Scale OH carry to mixed grip carry (1 overhead + 1 suitcase or front rack)
https://youtu.be/Ip_UkwWqwYY?si=3mH2MS5UzLKIes5R
https://youtu.be/oCy17oTqeCQ?si=kDaPmywimBL5otrQ
Accessory:
3x10 reverse hyper @ light/moderate weight