August 24-28
Monday 8/24
Warm up: 2 rounds - 20 m DB death march + 10 med ball clean and press + :30 pigeon stretch + 10 pass throughs
Strength:
In 12:00, work to a moderate/heavy complex:
1 power clean + 1 hang power clean + 1 jerk OR stay light/moderate to work on form (if staying light, complete 1 complex every :60-:90)
WOD:
50 calorie buy-in, followed by 2:00 rest
Then, 4 rounds for time:
12 Toes to bar or knees to elbow
24 Wall balls
48 double unders or 96 singles
Accessory (optional):
Accumulate 2:00 Russian twists
Accumulate 2:00 plank with forearms on med ball
Tuesday 8/25
Warm up: shoulder stretch (coaches choice) + 2 rounds - 8 push ups + 20 m Frankensteins + 20 m penguin walk + :20 kipping or bar hang
Strength:
Every :90 for 4 rounds:
1st: :45 work on tough pull exercise (e.g., butterfly kipping or S kip pull ups, strict pull ups, ring or bar muscle ups, horizontal ring rows or barbell rows)
2nd: 8/10 calorie bike - pay attention to RPM’s and try to exceed each round. Start moderate, work to sprint.
WOD:
3 rounds for time:
15 KB swings (use hips, keep heels down)
10 hang power cleans (85/125) or DB hang power cleans
15 box jumps or step ups
10 push jerks (85/125) or DB push jerks
15 bar facing burpees or DB facing burpees
Accessory (optional):
Accumulate 30 barbell or DB glute bridges
Wednesday 8/26
Warm up: 2 rounds - 12 good mornings + :30 handstand hold or plank + 20 meter walking lunges + 20 m high knees
Strength:
In 15:00, build to a tough Deadlift double - a little heavier than you built to last week, or 75% 1RM
WOD:
Every 3:00 for 6 rounds:
3 DB thrusters (35/50)
6 Handstand push ups, pike push ups off box or bench, or hand release push ups
9 Deadlifts (125/185) or DB/KB Deadlifts
Accessory (optional):
Accumulate 30-40 split stance squats/side (bodyweight only)
Thursday, 8/27
Warm up: 2 rounds - 20 m Spider-Man stretch + 20 m bear crawl + 12 banded pull aparts + 5 burpees
Strength:
Every :60 for 12:00:
1st: 5 strict press @ 65% 1RM
2nd: :30 v-ups or single leg v-ups
WOD:
3 rounds for time:
400 meter run
16 alternating 1-arm DB snatch
400 meter run
16 alternating 1-arm hang clean and jerk
Accessory:
Accumulate :60 weighted star plank or side plank/side
Friday 8/28
Warm up: 2 rounds - 10 Russian baby makers + :30 chest opening stretch + :30 alternating quad stretch + 10 banded forward raises + 10 banded rows
Strength:
In 12:00, work to a moderate/heavy back squat or box squat (a little heavier than what you plan to do for the WOD) OR work on 5 goblet squats with a :05 descent every :90-2:00
WOD (20:00 cap):
Alternate between the following, for time:
2-4-6-8-10-12-14-16-18-20
Pull ups or ring rows
10-9-8-7–6-5-4-3-2-1
Front squats (95/135) or goblet squats
Accessory (optional):
200 m Farmers carry
August 17-21
Monday, August 17
Warm up: 20 pass throughs + 2 rounds: :30 squat hold + 10 reverse Samson’s + :30 hamstring stretch + 10 v-ups
Strength:
Every 2:30, complete both exercises for 4 rounds:
5 1 ¼ squats (back rack @ 65% of back squat 1RM, or use DB’s)
6-8 strict toes to bar, hanging leg raises, or hanging knee raises, or slow and controlled reverse crunches on floor
WOD:
Every 4:00 for 6 rounds:
9 Devil press (35/50 Rx, less for health athlete)
18/24 calories
*The goal here is to maintain similar times in each interval.
** If you do not get at least :30 of rest, adjust weight or reps to allow rest
***If sharing DB’s, 1 person will row, bike or ski first and complete devil presses second
Accessory (optional):
2-3 rounds:
6 single leg kb deadlift/side
Tuesday, August 18
Warm up: 2 rounds - :30 Spider-Man stretch/side/side + :30 pigeon stretch/side + :30 banded side steps + 10 kb suitcase deadlifts/side
Strength:
In 15:00, build to a tough set of 3 Deadlifts (around 70% 1RM, or a little heavier than what you plan to do in the EMOM)
*10 v-ups between lifts
WOD:
For time:
15:00 EMOM:
1st: 5-7 Deadlifts (155/225 Rx, 185/275 Rx plus, or lower for health athlete)
2nd: Max wall balls
3rd: Rest
*Score is total number of wall balls
**Can use barbell, DB’s or KB’s for Deadlifts
Accessory (optional):
Accumulate 2:00 alternating reverse lunges (deficit from plate if possible)
Wednesday, August 19
Warm up: 200 meters + 2 rounds - :30 crab bridge + 12 banded pull aparts + 12 banded rows + :30 side plank/side
Strength:
In 15:00, work on the following jerk sequence:
10-9-8-7-6-5-4-3-2-1
Push press, push jerk, or split jerk
*Build in weight for each set if possible. Can use barbell, DB’s or KB’s
**Start with push press, switch to jerks as weight gets heavier and reps get lower
WOD:
For time:
500 meter row, ski, run, or 30 cal bike
25 pull ups or ring rows
400 meter row, ski, run, or 25 cal bike
20 pull ups or ring rows
300 m row, ski, run, or 20 cal bike
15 pull ups or ring rows
200 meter row, ski, run, or 15 cal bike
10 pull ups or ring rows
100 meter row, ski, run, or 10 cal bike
5 pull ups or ring rows
Accessory (optional):
Accumulate 30-50 banded lat pull downs
Thursday, August 20
Warm up: With an empty bar or pvc, complete 3 rounds of the following:
5 clean pulls + 3 clean high pulls + 3 muscle cleans + 3 front squats
Mobility: Hips (coaches choice)
Strength:
In 12:00:
Build to a heavy power clean single (PR anyone?) or stay light/moderate and work on form (if staying light/moderate or using DBs, complete 5-7 power cleans every :60)
WOD:
21-15-9-15-21
Hang power cleans (95/135 Rx, 65/95 Health) or DB power cleans
Front squats
Accessory (optional):
Accumulate a total of 2:00 double DB or KB overhead hold, or plate overhead hold - tight glutes and core, lock out elbows and shoulders
Friday, August 21
Warm up: 2 rounds - :30 pec stretch/side + 10 downward dog push ups + 16 shoulder taps + :30 Superman hold
Strength:
In 15:00, complete 5-7 rounds of the following:
5 Bench Press @70% 1RM (or a little heavier than last week) or 10 DB bench
10 single arm DB or KB overhead lunges (5/side)
WOD:
5 rounds:
In 2:00, complete:
10 hang power snatch (65/95)
30 double unders or 60 singles
Max burpees
*:60 rest between rounds
**Score is total number of burpees
Accessory (optional):
Accumulate 30-50 banded tricep pulls
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