Monday, August 24 - Saturday, August 29
Monday, August 24
Warm-up: 8-6-4 snatch pull + snatch high pull + muscle snatch + scorpion stretch/side + push-up to pike + bootstrapper + pvc pass through
Strength:
Every :90 x8 (12:00) -
2 power snatch
Rounds 1 and 2 @ 95/65 or 65/45 or 45/35
Rounds 3 and 4 @ 105/75 or 85/55 or 65/45
Rounds 5 and 6 @ 115/85 or 95/65 or 85/55
Rounds 7 and 8 @ 135/95 or 105/75 or 95/65
WOD:
For time -
30-25-20
Wall ball (20/14 or 14/10 or 10/6)
Row, bike, or ski calories
Accessory:
Accumulate 20-30 thoracic plate opener on wall ball
https://youtu.be/RGKSvvjzMzI?si=f6nf0ngkY0rn2QGm
Tuesday, August 25
Warm-up: 2 rounds - 10 upward to downward dog + :30 easy jump rope + 10 scap pull + :30 alt calf stretch + 10 kip swing + :30 cat cow + 10 slow tempo ring row
WOD:
Every 6:00 x5 (30:00) -
200 meter run
50 double under or 100 singles
20 sit-up
5 bar muscle-up or 10 chest-to-bar pull-up or other pull variation
Accessory:
3x10-12 hamstring curls @ 85/55 or less
Wednesday, August 26
Warm-up: 8-6-4 alt back rack reverse lunge (light) + DB power clean (light) + thoracic rotation from runners lunge/side + alt Cossack squat + DB bent-over row/side (light)
Strength:
In 16:00, superset the following x3 (:90 rest between supersets) -
8-10/side 3-point DB/KB bent-over row (70/50 or 50/35 or 40/25)
12-15/side banded crossbody rear delt pull
15-20 banded pulldown from hollow
WOD:
12:00 EMOM for total reps -
:40 back rack reverse lunge (135/95 or 95/65 or 65/45)
:40 push-up
:40 DB power clean (2 @ 50/35 or 40/25 or 30/15)
Rest
Accessory:
3x10-12 DB lat pullover, slightly heavier than you did last week
https://youtube.com/shorts/E1fV2P-4Fgc?si=XAgz0M7P4VeHJUVf
Thursday, August 27
Warm-up: 2 rounds - 10 sumo KB deadlift (light) + 12 banded good morning + 10 supine toes-to-rig + 12 alt groiner + 10 alt box step-up + 12 cat cow
WOD:
30:00 AMRAP @ steady pace (zone 2) -
30 KB swing (53/35 or 40/25 or 30/15)
15 toes-to-bar, knees-to-elbow, or v-ups
200-ft/side Filly carry (2 @ 70/53 or 53/35 or 40/25)*
15 box jump or alt step-up (24/20 in or lower)
30 calorie row, bike, or ski
*https://youtu.be/1_wihlv5rfI?si=2dtEGBN2JM8yRpbD
Accessory:
3x10-12 hip thrust @ moderately challenging weight (7/10 RPE)
Friday, August 28
Warm-up: 10-8-6 bench press (light) + thread the needle w/ thoracic rotation/side + Cuban press (very light) + banded pull-apart + banded forward raise
WOD:
In 35:00, complete 8 rounds @ steady pace (:90 rest between rounds) -
10-8-6-4-2-2-2-2
Bench press (start @ 50% 1RM and build by 5% every 1-2 rounds as able)
After rounds 1,3,5,7 - 12 seated DB hammer curls (2 @ moderate weight)
After rounds 2,4,6,8 - :45/side Copenhagen plank (hold light DB @ hip if able)
Accessory:
3x10-12 deficit clamshell (hold light DB @ hip if able)
Saturday, August 29
Warm-up: 5-4-3 clean pull + clean high pull + muscle clean + front squat + strict press (light) + inch worm w/ push-up + :30 chest opening stretch after each round
Partner WOD:
24:00 EMOM for total burpees (you go, I go) -
1 power clean
2 front squat
3 shoulder to overhead
Max bar-facing burpees in remaining minute
——————-
Suggested barbell weight = 135/95 or 95/65 or 65/45
P1 works for 1:00 while P2 rests, then partners switch to complete 12 rounds each
Accessory:
Mobility as needed