7/6-7/11
Monday July 6
Warm up : 2 rounds 15 reverse hyper or ghd, 20 lunges, 20 banded ext rotations per side, 5 push ups
12 min emom
1: 6 pushups without thighs touching ground (use a plate to shorten rep if you can’t go all the way to the ground)
2: :30 double under practice
20 minute time cap
5 rounds
8 calorie bike/ski
8 clean and press/jerk 135/95 or heavy (75-90% of your max is heavy) (not 50%) ☺️ there should be rest between most reps….
8 burpees
Or the lighter way
10 rounds but db or lighter bb clean and press
Core
30 reps of each exercise
Russian twist
Leg lift
Toe touches
Tuesday July 7
Warm up: 200 m then 2 rounds ( 5 box jumps, :30 pigeon stretch, 10 trx row )
Add a mobility/teaching point you want for squatting(breathing is a good one we forget about)
14 min
Starting at 50% of your max or just the bar if you don’t know your max.
Perform 5 back squats. Add weight and then proceed to do 5 more back squats. Continue this process till you find a heavy 5 back squats for the day.
6 rounds for total reps
2 rounds on bike
2 rounds on ski
2 rounds in rower
You have 90 seconds to complete
6 calories and as many burpees as you can.
Rest 2 minutes between sets
Cool down
2 rounds
200 m walk
20 banded tricep pull downs
20 banded bicep curls ( stand on band )
Wednesday July 8
Warm up: 2 rounds 10 pvc pass throughs, 10 pvc snatch, 10 pvc overhead squat, 200 m run
Every :90 for 10 rounds
Starting at 50% of your max or just the bar
2 power snatches
Add weight after every round till we find a heavy 2 power snatches
Or Emom :90 for 5 rounds
1: 16 dB snatches (start light increase weight each round)
2: 12 box jumps or 30 step ups
18 min time cap
200 m run
50 wall balls
400 m run
50 wall balls
600 m run
Core:
:20 hollow hold
15 reverse crunches
5 v ups
Thursday July 9
Warm up: 2 rounds 10 Romanian deadlift with barbell or pvc (RDL), 10 jumping squat, 25 dB press (pick a weight you can do 25 of)
14 min amrap steady pace
1 strict press + 2 push press
20 step ups
10 glute bridges
20 minute time cap
3 rounds
20 squat cleans 95/65 or dB thrusters 30/20
10 strict pull ups
20 sit ups
50 double unders
Cool down:
3 strict pull ups without a band or 6 lat pull downs on the machine
20 banded lat pull downs
(Do you feel these in the same area of the lats or are they hitting different muscles)
Friday July 10
Warm up : 10 oh press with barbell, :30 oh lockout with barbell, :30 pigeon stretch, :30 quad stretch
14 minutes at a steady pace
4 Turkish get ups (2 per side) (don’t take too long on this if your struggling)
12 ghd
18 kb swings
15 rounds
1 deadlift
3 hspu or thighless push ups
Core:
20 strict knees to elbow (actually touch them if you can)
6/29-7/3
Monday, June 29
Warm up: 2 rounds - 6 single leg deadlift/side (no weight, focus on tight and controlled scale position) + 10 back squats with PVC + 10 around the worlds with PVC + 12 plank ups
Strength:
Every :90 for 5 rounds:
1st: Back squat, building to 85-90% 1 RM by last set (e.g.,10@60%, 8@70%,6@75%,4@80%,2@85%), OR stay light/moderate to work on form, OR use DBs, following similar rep scheme, increasing weight if possible.
2nd: 5 Single leg KB or DB Deadlift/side (hold 1 weight in opposite hand of stabilizing foot, weight should touch near toes).
WOD:
4 rounds (2:00 on/1:00 off):
2 rounds of 3 power cleans + 3 front squats + 3 shoulder to overhead (no heavier than 95/135, or use dumbbells, no heavier than 35/50)
In remaining time, AMRAP burpees over bar or dumbbells
*Score is total number of burpees
Accessory:
200 meter 1-arm Farmer carry, switching arms as needed
Tuesday, June 30
Warm up: 2 rounds - :30 banded side steps + 15 quadruped hip extensions/side + 10 jumping squats + :30 pigeon stretch/side + 6 inch worms with push up
Strength:
For 15:00:
Work to moderate snatch or stay light and work on perfecting the movement. In between lifts, work on a gymnastics skill of choice (e.g., kipping pull ups, muscle ups, wall walks, handstand walks, handstand hold etc…)
OR
Alternate between the following, at a very steady pace:
12 alternating DB snatch
:45 basic gymnastics movement (e.g. hollow plank, pressing spine to ceiling, kipping from bar, Superman hold, etc…..)
WOD (15:00 timecap):
For time, 40-30-20-10
Kettlebell swings
Double unders or 80-60-40-20 singles
Wall balls
*10 v-ups after each set (e.g., after you complete 40 of all 3 movements, do v-ups)
Accessory:
Accumulate 2:00 front rack KB hold
Wednesday, July 1
Warm up: 3 rounds - :30 plank to downward dog + 20 m spiderman stretch + :45 row, bike, or ski + 5 burpees
Strength:
Every :60 for 10:00:
1st: 5-7 strict pull ups (:03 pause with chin above bar), or :20 top of ring row hold
2nd: :30 hollow body rocks or hollow hold
WOD:
4 rounds for time:
10 push jerk (no heavier than 95/135, or use DB’s)
400 meter run
10 HSPU or pike push ups or HRPU
Accessory:
2-3 rounds:
:30 star plank or side plank/side (drop bottom knee to modify; keep hips high)
Thursday, July 2
Warm up: 2 rounds - 20 meter toy soldiers + 20 m high knees + :20 kipping + :30 flutter kicks + :30 shoulder stretch (coaches choice)
Strength:
Every :90 for 4 rounds (12:00):
1st: 6 1-arm overhead DB lunges/side (35/50 for competitive athlete)
2nd: :45 kipping toes to bar
WOD:
21:00 AMRAP:
21 sit ups
15 hang power snatch (65/95) or 20 alternating DB snatch (no heavier than 35/50)
21 sit ups
15 hang squat clean (65/95) or 15 DB hang squat clean (no heavier than 35/50)
Accessory:
Accumulate 50 banded bent over rows
Friday, July 3
Warm up: 2 rounds - 10 push ups + 10 ring rows + 200 m run with wall ball + 15 banded good mornings
Strength:
For 15:00:
Bench press - Work to tough triple (barbell or DB’s)
*12 banded pull aparts between sets - focus on straight arms, and slow, deliberate pulls
WOD:
“Christine” - 20:00 timecap
3 rounds:
500 meter row or ski, or 24 cal bike
12 Deadlifts (Bodyweight for competitive athlete) or double KB deadlifts
21 Box jumps or step ups
Accessory:
Accumulate 3:00 plank marches
June 22
Monday, June 22
Warm up: 2 rounds - 10 pvc or banded pass throughs + 10 OHS with band or pvc + 10 reverse lunges + 5 push ups into downward dog + :30 plank
Strength:
Every :60 for 5 rounds:
1st: 6 overhead reverse barbell lunges or 8 plate overhead lunges
2nd: 3 wall walks or 5 pike to plank from box or :30 plank
WOD:
16:00 AMRAP:
3 bar muscle ups or 6 pull-ups or 8 ring rows
5 snatch (no heavier than 75/115) or 10 DB snatch (no heavier than 35/50)
15 sit-ups
Accessory:
Accumulate a 2:00 L-sit, L-hang, tuck hang, or hollow body hold
Tuesday, June 23
Warm up: 2 rounds - 100 m row or run + 5 HRPU + 10 side plank rotations/side + :30 banded front rack stretch + :30 alternating quad stretch
Strength:
Every :90 for 4 rounds:
1st: 3 power cleans at 75-80% 1RM or :30 DB cleans
2nd: :45 double or single unders
WOD:
21-15-9, For time:
Handstand push-ups or pike push ups or hand release push ups
Bike calories
Accessory:
2-3 rounds not for time:
:30 wall sit, weighted if possible
12 single leg glute bridges/side
Wednesday, June 24
Warm up: 2 rounds - 15 banded good mornings + 15 banded forward raises + 12 banded pull aparts + 7 burpees + :20 kipping
Strength:
For 12:00, at a steady pace:
8 split squats/side (use barbell on back, or dumbbells at side), building in weight if possible + 6 strict toes to bar or knee raises (no kipping)
WOD:
7:00 AMRAP:
7 KB swings
7 goblet squats
2:00 rest
7:00 AMRAP:
7 double DB deadlifts or KB sumo deadlift
7 double DB Devil Press
Accessory:
Accumulate a total of 20 ring dips or dips off GHD, or 30 dips off box or bench
Thursday, June 25
Warm up: 200 meters + 2 rounds - 16 shoulder taps from plank + 10 jumping squats + :30 plate ground to overhead + :30 plate overhead hold
Strength:
In 12:00:
2 push press + 2 push jerk + 1 split jerk - Build to moderate/heavy complex
*30 mountain climbers after each lift
OR
E2MOM for 6 rounds:
4 DB push press + 4 DB push jerk + 30 mountain climbers - build to heavier DB’s if form is perfect
WOD:
16:00 EMOM:
1st: 12/14 calorie row or ski (or :45 row or ski)
2nd: 8-10 pull ups or ring rows
3rd: 3 Curtis P’s (1 power clean + 1 lunge/leg + 1 push press - no heavier than 95/135)
4th: 10 box jump overs or step overs
Accessory:
Banded lat pull downs - Accumulate 50 reps
Friday, June 26
Warm up: 2 rounds - :30 pigeon stretch + :30 Samson stretch + 5 inch worms + :30 pec stretch/side + :30 bottom of squat hold
Strength:
Every :60 for 5 rounds:
1st: 5 man makers (1 push up on DB’s + 1 renegade row/side + clean + thruster)
2nd: 8 alternating pistol squats (use bench or box, if needed)
WOD (Open 17.3 - 20:00 timecap):
10 rounds:
9 thrusters (65/95 for competitive athlete)
35 double unders or 70 singes
Accessory:
400 m cool down walk
June 15
Monday, 6/15
Warm up: 2 rounds - 15 banded pull aparts + :30 plank + :30 jacks + 10 pass throughs + 5 burpees
Strength:
Every 2:00 for 10:00:
5 strict pull-ups, :03 second negative + :30 hollow body rocks or hollow hold
OR
6-8 ring rows, :03 hold at top + :30 hollow body rocks or hollow hold
WOD:
Buy in: 1,000 meter row or ski
Directly into 5 rounds for time:
15 Cleans (no heavier than 135/95, or use DBs)
30 Double unders or 60 single unders
Accessory:
2-3 rounds:
20 banded lat pull downs
10 v-ups or single leg v-ups
Tuesday, 6/16
Warm up: 2 rounds - 15 good mornings + :20 reverse plank + :30 overhead plate hold + :30 banded side steps
Strength:
Every :90 for 4 rounds:
1st: 3 strict press + 5 push jerk (start at 65% strict press 1RM and build from there, or use dumbbells, starting light and building)
2nd: :30 max effort bike sprint
WOD:
For time, 21-15-9:
Deadlifts (use barbell, no heavier than 155/225, dumbbells or KB’s)
Hand release push ups
*400 meter run after each round
Accessory:
2-3 rounds, not for time:
20 plank marches
:30 Superman hold
Wednesday, 6/17
Warm up: 2 rounds - 10 sit ups + 10 pass throughs + 5 OHS with pvc + 5 HRPU + :30 high knees
Strength:
For 12:00-
Work to moderate/heavy power snatch or stay light and work on form
*:30 barbell roll outs or barbell plank between lifts
OR
15 plate ground to overhead + :30 plank - repeat at steady pace, move with purpose
WOD:
20:00 EMOM:
1st: 10 overhead squats (use barbell, no heavier than 65/95, or pvc or plate)
2nd: 12 thrusters (use barbell same weight or dumbbells)
3rd: 14 alternating DB snatches (35/50 for competitive athlete)
4th: Max burpees
5th: Rest
*Score is total # of burpees
Accessory:
Complete 2:00 star plank or side plank/side
Thursday, 6/18
Warm up: 2 rounds - 20 shoulder taps from plank + :30 pec stretch/side + 10 lunges + 10 banded pull aparts + :30 glute bridge hold
Strength:
In 15:00:
Work to heavy bench press (barbell or DB)
*Complete 5 HSPU or 10 plank ups after each set
WOD:
Chipper for time:
40 pull ups or ring rows
40 box jumps or step ups
50 sit ups
40 KB swings (35/50 for competitive athlete)
40 double DB reverse lunges (35/50 for competitive athlete)
Accessory:
Complete 50 banded tricep pulls
Complete 100 mountain climbers
Friday, 6/19
Warm up: 200 meters + 2 rounds - :30 kipping practice + :30 squat hold + :30 pigeon stretch/side + 10 Samson stretches + 5 inch worms
Strength:
For 12:00:
Work to 80% Back squat or box squat, or stay light and work on form. Use box if depth is not at, or below, parallel
OR
In 12:00, Complete 10-8-6-4-2-4-6-8-10 goblet squats, using heavier KB for lower reps, or stay light and work on form. Take it slow (rest at least :30 between sets), focus on form, breathe. If you don’t get through all reps, it’s ok.
WOD:
15:00 AMRAP:
3 Front squats (no heavier than 95/135, or use DB’s)
3 Toes-to-bar
6 Front squats
6 Toes-to-bar
9 Front squats
9 Toes-to-bar…..
Continue adding 3 reps for each movement
Accessory:
200 m Farmer’s carry
Monday, June 8th:
Warm up: Shoulder mobility (coaches choice) + 2 rounds - :20 reverse plank + 10 pass throughs + :30 plate ground to overhead + :30 jacks
+
Every :90 for 4 rounds:
1st: 6-8 single arm DB push press + 40 m single arm DB overhead carry (switch arms each round)
2nd: :45 plank, weighted if possible (plate on back)
+
4:00 on, 1:00 off for 4 rounds:
400 meter run
75 double unders or 100 singles
Max single arm DB devil press in remaining time
+
Not for time:
Accumulate 40 barbell curls (35/45) or dumbbell curls
Tuesday, June 9th:
Warm up: 2 rounds - :30 high knees + :30 butt kicks + 15 good mornings + :30 pec stretch + :30 pigeon stretch/side
+
For 12:00:
Work to moderate/heavy bench press triple
OR
Work at steady pace to complete the following (rest :30 between sets):
10 incline bench press
20 weighted step ups (10/leg)
+
20:00 EMOM:
1st: 5 deadlift at 75% 1RM or 12 KB sumo deadlift
2nd: 10 DB floor press
3rd: 10 pull ups
4th: 15 hollow rocks
5th: 15-20 wall balls
+
2-3 rounds not for time:
20 banded tricep pulls
20 banded pull aparts
Wednesday, June 10th:
Warm up: 200 meters + 2 rounds - 10 alternating reverse lunges + 20 banded side steps + 5 inch worms with push up
+
For 12:00:
Work to moderate/heavy clean sequence (1 power clean + 1 hang power clean + 2 hang squat cleans)
OR
12:00 EMOM:
1st: 12 DB deadlifts
2nd: 10 DB front squats
+
For time:
10-20-30-40
Hang clean and jerk (95/65 barbell) or DB hang clean and jerk
*100 m single arm Farmer’s carry between rounds (50/35), switch arms as needed
+
2-3 rounds not for time:
:30 hollow hold
:30 side plank/side
Thursday, June 11th:
Warm up: 2 rounds - :20 handstand hold + :20 kipping, bar hang, or top of ring row hold + 10 single leg v-ups + :20 jumping squats
+
E2MOM for 10:00 (complete all of the following in 2:00)
9 Lurpees - 1 lunge on each leg + burpee
6 pull ups
3 wall walks or 5 pike to plank from box
+
3 rounds for time:
40 calories
15 toes to bar/kipping knees to elbow/hanging knee raises
15 snatches (95/65) or 30 alternating DB snatches
+
Not for time:
Accumulate 100 shoulder taps from plank
Friday, June 12th:
Warm up: 2 rounds - 12 banded forward raises + 15 banded good mornings + :30 mountain climbers + :30 flutter kicks + 5 burpees
For 12:00:
Work on Gymnastics skill of choice (e.g., HSPU, handstand walks, kipping, etc..)
OR
Complete the following every :90 for 12:00:
1st: 10 ring rows + 16 alternating single leg v-ups
2nd: 10/12 calorie bike - max effort
+
20:00 AMRAP:
20 kettlebell swings (55/35 for competitive athlete)
30 sit ups
40 goblet lunges (55/35)
200 m run
+
Not for time:
Accumulate 2:00 chin over bar hold, or top of ring row hold, or barbell row hold from rack