Monday, August 10 - Saturday, August 15
Monday, August 10
Warm-up: 2 rounds - 5 hanging scap pull + 5 kip swing + 10 muscle clean + 10 bootstrapper + 15 pvc pass through + 15 ring row + :30 easy jump rope
Strength:
Every 2:00 x5 (10:00) -
10-8-6-4-2
Power clean @ 50, 55, 60, 65, 70, 75% 1RM respectively
*Weight should be light enough to complete each set with touch-and-go reps
WOD:
20:00 EMOM for total reps -
:40 bar muscle-up or pull-up
:40 wall ball (20/14 or 14/10 or 10/6)
:40 double under or singles
Rest
Accessory:
Tabata alternating banded side steps
Tuesday, August 11
Warm-up: 15:00 AMRAP - 10 DB RDL (light) + 5/side DB 1-arm bent-over row (light) + 10 upward to downward dog + 5/side thread the needle w/ thoracic extension + 10/side side lying banded open book stretch
Strength:
In 16:00, superset x3 (:90 rest between supersets) -
8-10/side 1-arm DB bent-over row (70/50 or 50/35 or 40/25)
10-15 GHD hip extension, weighted if able @ light/moderate weight
10-15 DB RDL w/ banded hip (2 @ 70/50 or 50/35 or 40/25)
WOD:
For time -
3,000 meter row
Accessory:
3x10-12 hamstring curls (85/55 or 65/44 or 55/35)
Wednesday, August 12
Warm-up: 10-8-6 supine toes-to-rig + push-up to pike + reverse goblet lunge/side (no weight) + alt Cossack squat + alt hamstring scoop + :30 alt calf stretch
Strength:
Every 2:00 x3 (12:00) -
8-10/side deficit reverse goblet lunge (53/35 or 40/25 or 30/15)
Max unbroken strict HSPU, pike push-up, or push-up variation (7/10 RPE)
WOD:
Every 3:00 x5 (15:00) -
200 meter run or 15/12 calorie bike (scale to 12/9)
15 toes-to-bar, knees-to-elbow, or v-up (scale to 10)
Accessory:
3x 21 bicep curl series (the 7’s) @ 55/45 or 45/35
Thursday, August 13
Warm-up: 2 rounds - 10 KB deadlift (light) + 20 alt shoulder tap from plank + :30 banded straddle stretch + 10/side scorpion stretch + 20 alt toe touch from plank + :30/side figure-4 stretch
Strength:
In 18:00, superset x3 (2:00 rest between supersets) -
:60 weighted plank (45# plate or less)
400-ft Farmers carry (2 @ 70/53 or 53/35 or 40/25)
20 sit-up (weighted @ 25# plate or less)
Accessory:
Superset x3 (:90 rest between supersets) -
:45-:60/side Copenhagen plank
10-12/side deficit clamshell
Friday, August 14
Warm-up: 15:00 AMRAP - 12 banded snow angel + 10 bench press (light) + 8 alt box step-up + 10/side 1-arm ring row + 8 Cuban press (5# plates or less)
WOD:
In 35:00, complete 10 rounds @ steady pace -
10-9-8-7-6-5-4-3-2-1
Bench press (start @ 40-50% 1RM and build by 5% every 1-2 rounds as able)
After rounds 1,3,5,7,9 -
12 alt goblet box step-up (53/35 or 40/25 or 30/15 @ 24/20 in or lower)
After rounds 2,4,6,8,10 -
10 ring row or inverted barbell row, as horizontal as possible (feet elevated if able)
https://youtube.com/shorts/eWUJk3PSPRo?si=T2tNFP5fE8RHcvJU
Accessory:
3x10-12/side DB external rotation @ light/moderate weight
https://youtu.be/mbdDt0c9bZY?si=jz-4D_qHAAlKqgXX
Saturday, August 15
Warm-up: 8-6-4 back squat (light) + alt shoulder tap from handstand or pike + banded good morning + alt groiner + inch worm w/ push-up + figure-4 w/ rotation/side
Strength:
Every 2:00 x8 (16:00) -
5-5-5-5-3-3-3-3
Back squat (start @ 40-50% 1RM and build by 5% every 1-2 rounds as able)
WOD:
3 rounds for time (:60 rest between rounds) -
400 meter row or ski
30 KB swing (70/53 or 53/35 or 40/25)
20/15 calorie bike
30-ft handstand walk or :30 handstand walk progression of choice
400 meter run
Accessory:
Mobility as needed