August 10-14
Monday, August 10
Warm up: 2 rounds - :30 kipping practice + 5 burpees + :20 handstand hold or plank + :30 frog stretch + :30 hamstring stretch
Strength:
Every :30 for 8 rounds:
3-5 Handstand Push ups or HSPU progressions (pike push ups or traditional push ups)
*Drop reps or work every :60 if needed
2:00 rest
Then, every :30 for 8 rounds:
3-5 Kipping Pull-ups, ring rows, or supine barbell rows, or 1-3 muscle ups
*Drop reps or work every :60 if needed
WOD:
3 rounds for time:
400 meter run
30 Kettlebell swings (35/55)
20 wall balls (14/20)
Accessory (optional):
Accumulate 2:00 plank (weighted if possible)
Accumulate 2:00 hollow hold
Tuesday, August 11
Warm up: :30 wrist stretch + 2 rounds - 5 inch worms w/push up + :30 T-spine stretch + :30 Spiderman stretch/side + :30 jump jacks
Strength:
Every :90 for 4 rounds:
1st: 2 clean pulls + 3 power cleans (75% 1RM) or 10 DB or KB Deadlifts
2nd: :45 double under practice or single under form work - focus on slow, steady jump, moving at wrists, not elbows or shoulders
WOD:
12:00 AMRAP:
10/12 calorie row
5 Push press (no heavier than 95/135) or DB press
10/12 calorie row
5 Hang power cleans (no heavier than 95/135) or double DB power cleans
Accessory (optional):
200 meter uneven Farmer’s carry (100 m/side)
Wednesday, August 12
Warm up: 10 alternating Samson stretch + 2 rounds - 10 plate ground to overhead + 20 Russian twists with plate + squat hold with 5 plate presses from chest + 10 pass throughs
Strength:
For 12:00, superset the following, working at a steady pace:
1 Snatch complex (1 power snatch + 1 squat snatch + 1 overhead squat - work toward moderate weight or stay light and work on form) OR 10 alternating lunges with plate overhead, working on lock out
+
:30 plank on barbell or barbell ab roll-outs or traditional plank
WOD:
For time, 27-21-15-9:
Overhead squats (65/95) or 1-arm DB overhead squats
Toes to bar or knees to elbow
Box jumps or step ups
Accessory (optional):
Accumulate 50 banded rows
Thursday, August 13
Warm up: 2 rounds - 10 banded good mornings + :20 kipping + 10 plank ups + 10 alternating lunges
Strength:
Every :90 for 4 rounds
1st: :45 handstand skill of choice (e.g., HS walking, wall walk, HS hold, plank on med ball, pike to plank with feet on box, etc….)
2nd: 6 split stance squats/side (back rack barbell, or use DB’s), increase weight each time if possible
WOD:
5 rounds for time:
9 Deadlifts (175/255) or KB deadlifts
12 Pull-ups or ring rows
15 DB Thrusters (20/35)
Accessory (optional):
Accumulate 50 weighted glute bridges
Friday, August 14
Warm up: 2 rounds - 5 burpees + 100 m run + 20 alternating step ups + :30 pigeon stretch/side + 6 inch worms- no knee bend!
Strength:
In 12:00, complete 3-5 rounds of the following:
6 Bent over rows/side
8 ring dips, dips off GHD or 16 dips off box
10 bench press @ 65% 1 RM
WOD (20:00 cap):
40-30-20-10
Double unders (80-60-40-20 single unders)
Alternating DB Snatch (35/50)
Sit ups
*10 calorie bike sprint after each round
Accessory (optional):
Accumulate 50-75 banded tricep pulls
8/3-8/7
Monday, August 3
Warm up: :30 banded front rack stretch/side + 3 rounds - 12 hollow rocks + 12 plate ground to overhead + 5 inch worms with push up
+
Strength:
In 12:00, work to moderate-heavy complex:
3 power cleans + 3 front squats + 3 push press
+
WOD:
For Time, 20:00 cap:
800 meter run
25 hang power cleans (65/95)
12 pull ups or ring rows
400 meter run
20 push press
12 pull ups or ring rows
200 meter run
15 front squats
12 pull ups or ring rows
*Weight no heavier than 65/95, scale as needed
** Can use barbell or DB’s
+
Accessory (optional):
Accumulate a total of 50 alternating bicep curls
Tuesday, August 4
Warm up: 200 meters + 2 rounds - 15 banded forward raises + 15 banded pull aparts + :30 HS hold or plank + :30 pec stretch
Strength:
Superset the following, working at steady pace for 15:00:
5 Bench press, building to 80% 1RM or DB Bench
5 bent over rows with DB or KB/side
+
WOD:
For Time, 21-15-9:
Deadlifts (155/225)
Handstand push ups, pike push ups, or regular push ups for quality (chest to ground or plate/thighs off)
Bike calories
Accessory (optional):
200 meter 1-arm Farmer’s carry, switch arms as needed
Wednesday, August 5
Warm up: 200 meters + 2 rounds - 20 m Spider-Man stretch + 20 m quad stretch + :30 banded side steps + 12 banded good mornings
Strength:
In 20:00, complete the following:
10-9-8-7-6-5-4-3-2-1 Back squats, building in weight if form is perfect
*Work on gymnastics movement of choice between lifts (e.g., handstand walking, wall walks, handstand hold, toes to bar, muscle ups, kipping, etc….)
WOD:
AMReps in 8:00:
2, 4, 6, 8, 10…..
Hang squat clean (no heavier than 95/135) or DB hang squat cleans
Lateral burpees over bar or DB’s
Accessory (optional):
Accumulate a total of 30 banded shoulder internal rotations/side
Accumulate a total of 30 banded shoulder external rotations/side
Thursday, August 6
Warm up: 200 meters + 2 rounds - 10 pass throughs, 10 pass throughs from squat, 12 plank to toe touch, 12 plank ups, shoulder mobility stretch (coaches choice)
+
Strength:
For 12:00, superset the following:
5 SOTS Press (start with empty barbell or pvc, slowly add weight if form is perfect) OR 5 behind the neck jerks (standing from rack) OR 10 Overhead squats (if you have shoulder pain with any of these movements, work on traditional push jerk)
+
12 weighted side bends/side
+
WOD (16:00 cap)
For Time:
20-15-10-5
Calorie Row
Snatch (65/95) or DB snatch
Toes to bar or knees to elbow
+
Accessory (optional):
Accumulate 2:00 side plank or star plank or weighted star plank/side
Friday, August 7
Warm up: :45 pigeon stretch/side + 2 rounds with light/moderate KB - 10 single leg deadlift (5/side) + 10 around the worlds (5 in each direction) + 8 single arm swings/arm + :30 squat hold
+
Strength:
Every :60 for 12:00:
1st: 10 pistol squats (5/side)
2nd: 5-7 strict pull ups or ring rows (as horizontal as you can get)
3rd: 7 ring dips or dips off GHD (banded if needed) or 14 dips off box
+
WOD:
16:00 AMRAP:
40 double unders or 80 singles
30 butterfly sit ups or traditional sit ups
20 alternating front rack lunges (no heavier than 95/135), or DB lunges
10 burpee box jumps or burpee step ups
+
Accessory (optional):
2-3 rounds:
15 banded tricep pulls
30 shoulder taps from plank (plate on back to scale up)
7/27-7/31
Monday July 27
Warm up ( :20 hang from bar, :20 plank, 20 reverse hyper with or without weight)
X2
Strength: 15 minutes (every deadlift counts even warm up)
Accumulate 6-8000 pounds total deadlifting
( 60 Deadlifts at 100 pounds = 6,000 pounds total )
( 20 deadlifts at 300 pounds = 6,000 pounds total )
Wod: 4 rounds
2 minutes to complete
8/10 calorie ski or bike
As many push ups as possible
Rest 1 minute
Core:
:30 flutter kick into :30 plank
Rest 1 minute
2-3 rounds
Tuesday july 28
Warm up ( 15 banded side steps, 10 wall squats with pvc overhead, 10 stotts press with pvc )
Strength: 15 min clean and push jerk
45/35 15 reps with just the bar
65/95 15 reps at this weight or lower
Then continue to find a heavy set or complete a emom with time remaining at the weight you feel is heavy
Wod: 2 rounds
200 m run
50 wall balls (14/10)
10 pull ups or 20 ring rows
200 m run
Rest 2 minutes between sets
core :
30 russian twists, 30 leg lifts, :30 pigeon stretch, 10 t spine stretches on wall
Wednesday july 29
Warm up ( :30 hang for toes, 10 10 second squats (5 down 5 up), 5 10 second push ups
Strength: Front squat 15 minutes
Accumulate 4,000 pounds total
( 40 squats at 100 pounds)
( 20 squats at 200 pounds)
Wod: 5 rounds
10 thrusters 65/45
5 burpees
30 double unders 60 singles
Core: 20 banded lat pull downs, 20 tricep pull downs, 1 min seated reach for toes
Thursday july 30
Warm up ( 50 air squats, 20 ring rows, 20 m frankenstein, :30 quad stretch per side)
Strength 15 minutes overhead press
30 strict presses with just the bar
Then find heavy set of
2 strict press +1 push press
Wod:
100 weighted step ups holding db
men 24” box ladies 20”
Core : 20 strict knees to elbow, :30 hanging knee tuck hold, 20 pvc pass throughs
Friday july 31
Warm up ( 10 rdl with bb, 1 min reverse plank with shoulders on bench, 10 oh press with bb )
Strength 12 minutes
6 turkish get ups with no weight
20 reverse lunges
500 m row or ski
Wod: run 1 mile for time
Core : use foam roller to roll out
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 )