7/20-7/24
Monday July 20
Warm up : 10 plank to downward dog, 10 wall squats, :10 chin over bar hold x2
Strength: 6 rounds at a steady pace
8 single arm overhead lunges (per leg) (change arms after every round)
40 m bear hug carry (sandbag or wall ball works)
Wod: 20 minute time cap
5 rounds
40 double unders
10 deadlift (115/85)
5 clean and jerk (115/85)
Core: 2 rounds
5 dragon flags
:30 flutter kick
Tuesday July 21
Warm up: 15 reverse hyper or GHD, 20 m frankenstein, 5 10 second push ups
X3
Strength: deadlift 14 minutes
Find a 2 rep max (quite touch and go rep)
Wod: 14 minute amrap
250 m row or ski
10 push up
20 air squats
40 kb swings
Core: accumulate 90 seconds
L hang or hanging knee tuck
Wednesday July 22
Warm up: 10 snatch grip deadlifts with bb or pvc, 10 pvc pass throughs, 10 overhead squats with barbell or pvc x3
Strength: Hang Snatch high pull minute 1-5 (add weight)
Hang snatch minute 5-15
Find a heavy hang snatch
Wod: 12 minute time cap
7 wall balls
7 calories
14 wall balls
14 calories
21 wall balls
21 calories
28
28
35
35
Done
Core: accumulate a minute of each
plank with feet on swiss ball
Plank with hands on swiss ball
Thursday july 23
Warm up: 10 rdl with barbell or db, 10 kang squats, :20 sorenson
X3
Strength: back squat 15 minutes ( don't eliminate yourself too quick)
Build to a 10 rep max back squat
Wod: 20 minute time cap
5 rounds
20 hang snatch (45/35)
10 pull up or 20 ring row
5 box jumps
Core: 30 strict knees to elbow
Friday July 24
Warm up: 200 m run, :30 pigeon stretch, :30 plank, x2
Strength:12 minutes
build to a heavy power clean + thruster
Wod: 4 rounds for total reps
Choose any machine
10 calories
10 burpees
200 m run
Rest 2 minutes between sets
Core: :20 hollow hold
:20 plank
:20 flutter kick
x2
7/13-7/17
Monday July 13
Warm up: 10 wall squats (squat facing the wall forcing them to keep knees back), 5 box jump, 15 kb swings x2
Strength: 15 minutes
hang power clean
First 5 minutes focus on hang power high pull then go to full hang power clean
Wod: 15 minute time cap
4 rounds
8 front squat 135/95
400 m run or 500 m row (no switching on this one)
Core: plank off ( who can plank the longest )
(Winner gets a hoist or o2 on me)
Tuesday July 14
Warm up : 20 m frankensteins, 20 step ups, 10 ring rows, 15 banded ext rotation X3
Strength : 15 minutes time cap
5 rounds
8 dB bench press (start light get heavy)
:20 plank
:30 wall sit
Wod:
5 rounds
100 m sprint/jog
14 kb swings
7 push ups (use plate to shorten push up if needed)
Core : banded lat pull down from hollow hold
3x10
Wednesday July 15
Warm up: 10 rdl with barbell or dB, 10 kang squats with barbell, :20 sorenson X3
Strength : deadlift 12 minutes
Starting at 50% of 1rm
3 quiet touch and go deadlift (no smashing off the floor… control)
Build to a heavy one
Wod : 20 minute time cap
25 calories
50 dB snatches 50/35
25 calories
25 box jumps
Core : 30 strict knees to elbow (actually touch them together if you can)
Thursday July 16
Warm up : 10 ghd, 5 1 leg squats to bench or box per side, 7 wall balls x3
Strength : snatch
15 minutes
Min 1-3 snatch high pull
Min 3-5 hang power snatch
5-15 1 power snatch 1 overhead squat
Wod: 20 minute time cap
5 - 10 - 15 - 20 - 15 - 10 - 5
Thrusters 45/35
Calories
Burpees
Core: 10 straight leg sit ups, :30 flutter kick
X2-3
Friday July 17
Warm up : 10 pvc pass through , 10 m Spider-Man, 10 m lunges, 5 pull ups or lat pull downs
Strength : 3 rounds (can choose own weights for bigger jump if they please)
20 back squats
45/65/85 men
35/55/65 ladies
More advanced option
65/95/135
45/75/105
Wod : 2 options
Partner workout
Only one person working at a time
15 minute time cap
2000 m row
100 wall balls
50 burpees
15 minute time cap 5 rounds
200 m row
20 wall balls
10 burpees
Core : accumulate 2 minutes reverse plank shoulders on bench ( make tabletop )
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