Monday, 7/12 - Saturday, 7/17
Monday, July 12
Warm-up: 10-8-6-4-2 - banded good mornings + Samson stretch + plank-ups + deadlifts (building toward WOD weight)
Strength:
12:00 EMOM -
1st: :30 HSPU, pike push-ups, or traditional push-ups for quality
2nd: :30 hollow rocks for quality
WOD:
For time -
2-4-6-8-10-8-6-4-2
Deadlift (155/105 or 125/85)
Hang power cleans (155/105 or 125/85 or 95/65)
Bar-facing burpees
*Scale weight as needed
Tuesday, July 13
Warm-up: 10:00 AMRAP@steady pace - 6 inch worms + 8 bootstrappers + 10 pass through + 12 sit-ups + :30 easy bike
WOD:
Every 5:00 for 5 rounds -
500 meter row
20 wall balls (20/14)
10 toes-to-bar
*Scale reps as needed to assure some rest each round; scale toes-to-bar to knees-to-elbow or v-ups
**Score is your slowest round
Accessory (optional):
5 rounds, unbroken if possible - 10 v-ups + 10 sit-ups
Wednesday, July 14
Warm-up: 5-4-3-2-1 banded pull-aparts + push-ups + bench press (build towards 70%) + ring rows + :30 banded side steps between rounds
Strength:
Every :90 for 5 rounds -
1st: 5-7 bench press @70-75% 1RM, or moderate weight
2nd: :45 double unders for quality
WOD:
For time -
21-15-9
Bike cals
American KB swings (50/35)
Rest 2:00
9-15-21
American KB swings (50/35)
Bike cals
Accessory (optional):
2x:30 dual KB overhead isometric hold
Thursday, July 15
Warm-up: 2 rounds - :30 jumping jacks + 10 step-ups + :30 air squats + 10 tuck ups + :30 shoulder taps from plank + 10 push-ups to pike
Strength:
12:00 EMOM -
1st: 10-12 alt renegade rows (5-6/side)
2nd: 10-12 sumo KB deadlifts, challenging weight
3rd: :40 mountain climbers
4th: Rest
WOD:
AMRAP for total reps -
3:00 single DB squats (50/35 or 30/20)
2:00 single DB step-ups (50/35 or 30/20)
1:00 burpees
Rest 1:00
1:00 burpees
2:00 single DB step-ups (50/35 or 30/20)
3:00 single DB squats (50/35 or 30/20)
Accessory (optional):
Accumulate 2:00 L-sit or L-hang
Friday, July 15
Warm-up: 3 rounds - 5 muscle cleans + 10 alt reverse lunges + 5 muscle snatches + 10 groiners + 5 kip swings
Strength:
In 15:00, work to complete the following sequence, building in weight if possible -
Power clean
9-7-5-3-1-1-1
WOD:
For time -
800 meter run
20 bar muscle-ups or chest to bar pull-ups
20 hang power snatches (115/75 or 85/55)
20 overhead alt lunges (115/75 or 85/55)
800 meter run
*Scale muscle-ups/C2B to challenging ring rows
Accessory (optional):
3x10 hamstring curls
Saturday, July 16
Warm-up: In 10:00, work to build to 80% back squat 1 RM; get a :30 handstand hold or plank + :30 penguin jumps b/t lifts (alternate movements after each warm-up lift)
Strength:
Every :90 for 5 rounds -
1st: :45 handstand work or plank variation of choice (e.g., handstand walks, plank pull throughs, wall walks, etc..)
2nd: 3 back squats @ 80% 1RM or moderately heavy weight
WOD:
For time -
“Annie”
50-40-30-20-10
Double unders
Sit-ups
*Good times for “Annie” - Beginner 10-12 mins; Intermediate 8-10 mins; advanced 7-8 mins; elite < 6 mins
**Scale dubs to singles and double reps (100-80-60-40-20)
Accessory (optional):
400 meter Farmers carry, challenging weight
Monday, 7/5 - Saturday, 7/10
Monday, 7/5
Warm-up: :60 banded side steps + 10-8-6-4-2 - v-ups + kip swings + step-ups + bootstrappers + pass throughs
WOD:
“4th of July 1776”
4 rounds for time -
300 meter run
24 toes-to-bar
24 box jumps (24/20)
24 goblet squats (53/35)
24 hand-release push-ups
24 cal bike/row (alternate each round)
24 air squats
*Floater - 1,776 meter ski - complete all meters at once if possible; complete at the beginning, end, or after any round
Tuesday, July 6
Warm-up: 10-8-5-4-2 Ring rows + banded forward raises + banded pull-aparts + inch worms + deadlifts (building toward WOD weight)
Strength:
15:00 EMOM -
1st: :30 tough pull movement (e.g., sled pull, muscle up, horizontal ring rows, pull-ups)
2nd: :30 dual DB push press, challenging weight
3rd: Rest
WOD:
For quality -
27 deadlifts (185/125 or 135/95)
21 deadlifts (225/155)
15 deadlifts (275/185)
9 deadlifts (315/225)
*Rest 1:00 between sets
**If starting at 135/95 weight, build by 10-20 lbs each round going forward, if possible
Accessory (optional):
3x10 hamstring curls
Wednesday, July 7
Warm-up: 5-4-3-2-1 - pass throughs + push-ups + bench press (building toward 75%) + 20 m high knees after each round
Strength:
In 14:00, work to complete the following -
Bench press
20 reps @ 70-75% 1RM
10 reps @ 85-90% 1RM
*Break up reps however you’d like (e.g., 4x5 @ 75%)
*Rest as needed after each set
WOD:
Every 3:00 for 5 rounds -
15/12 cal bike
60 double unders (or 120 singles)
12 hang power cleans (95/65)
*Scale reps as needed to assure some rest each round
Accessory (optional):
Accumulate 20-30 dips (ring or GHD); use band if necessary
Thursday, July 8
Warm-up: 2 rounds - 10 thrusters w/pvc + 10 OHS w/pvc + 10 alt groiners + :30 pigeon stretch/side + :30 banded side steps
Strength:
Every :90 for 10 rounds -
1 squat snatch OR 1 power snatch + 1 OHS
*Build in weight if possible, or stay light to moderate to work on form
WOD:
14:00 AMRAP -
500 m row
Max unbroken thrusters (95/65)
*When you get to the point where you need to break on the thrusters, head back to the rower and repeat.
**Score is total number of thrusters
Friday, July 9
Warm-up: 10:00 AMRAP@steady pace - 8 kip swings + :30 handstand hold or plank + 10 air squats + 10 bootstrappers + :30 easy bike + 20 m burpee broad jumps
Strength:
Every :90 for 5 rounds (15:00) -
1st: :45 gymnastics work on movement of choice (e.g., handstand walks, HSPU, toes-to-bar, double unders, hollow rocks, etc)
2nd: :45 weighted wall sit (focus on hips slightly below knees, knees pressed out)
WOD:
For time -
30-20-10
Russian KB swings (70/53 or 53/35)
Burpees over KB
Cash out: 40 pull-ups
Accessory (optional):
Accumulate 100-150 plank marches
Saturday, July 10
Warm-up: 2 rounds - 10 jumping squats + 20 meter bear crawl + 10 jumping lunges + 20 meter crab walk + 5 snatch balances w/pvc or empty barbell
Strength:
In 16:00, work to complete the following squat sequence (overhead, front, or back squat - athlete’s choice) -
9-7-5-3-1-1-1
WOD:
“Nancy”
5 rounds for time -
400 meter run
15 overhead squats (95/65)
*Scale weight as needed
**Good times for Nancy - beginner 17-20 mins; intermediate 13-16 mins; advanced 10-12 mins; elite < 9 mins
Accessory (optional):
400 meter Farmer’s carry
Monday, June 28 - Saturday, July 3
Monday, 6/28
Warm-up: 10:00 AMRAP@steady pace - :30 bike + 20 m Spider-Man stretch + 20 m high knees + 10 banded forward raises + 10 banded pull-aparts
Strength:
In 15:00, complete 3 supersets of the following for quality -
12 KB single leg RDL/side
8 KB goblet Cossack squats/side
Rest :60-:90 between sets
*Weight should be moderate - focus on quality and control of each movement
WOD:
8:00 AMRAP -
15 wall ball shots (20/14)
6 1-arm alt Devil press (50/35 or 35/20)
*Coaches challenge - can you get 1 round/minute?
Accessory (optional):
Accumulate 50 v-ups for quality
Tuesday, 6/29
Warm-up: 3 rounds - 20 m bear crawl + :30 plank-ups + 5 kip swings + 20 m burpee broad jumps + 8 bench press w/empty bar (slowly start building toward 90% 1RM)
Strength:
For 15:00 -
0:00-5:00 - continue building to 90% 1RM bench press
5:00-15:00 - complete 1 bench press @ 90% 1RM every :60 for 10:00
WOD:
3 rounds for time -
20 hang power cleans (95/65)
15 bar-facing burpees
10 bike calories
5 bar muscle-ups or 7 strict pull-ups or ring rows (as horizontal as possible)
Accessory (optional):
Accumulate 100 dips from bench
Wednesday, 6/30
Warm-up: :60 banded side steps + 10-8-6-4-2 - muscle cleans w/empty barbell + OHS w/pvc + pass throughs + bootstrappers
Strength:
Every :90 for 10 rounds -
Sets 1&2 - 3 squat cleans@60% 1 RM
Sets 3&4 - 2 squat cleans@70% 1RM
Sets 5&6 - 1 squat clean@80% 1RM
Sets 7&8 - 2 squat cleans@70% 1RM
Sets 9&10 - 3 squat cleans@60% 1RM
WOD:
5 rounds (2:00 work/:60 rest) -
20/16 cal row
Max effort overhead squats (95/65 or 55/35)
*Score is total number of OHS
Accessory (optional):
:60 weighted glute bridge hold/:60 rest x2
Thursday, 7/1
Warm-up: 200 meter run + 2 rounds - 10 pass throughs + 10 inch worms w/push-up + :30 handstand hold or plank + 15 plate ground to overhead, light
Strength:
12:00 EMOM, for quality -
1st: 10 DB or KB deadlifts, challenging weight
2nd: :30 ski, moderate pace
3rd: 10-15 toes-to-bar
*Stagger starting points to account for # of skiers
WOD:
For time -
100 handstand push-ups
Every time you break, get 30 double unders (or 60 singles)
*Scale HSPU to pike push-ups or seated overhead DB press
Accessory (optional):
Accumulate 75-100 Russian twists
Friday, 7/2
Warm-up: 200 meter run + :30 t-spine stretch + :30 passive bar hang + 5-4-3-2-1 v-ups + deadlift (slowly build towards 55%)) + split stance squats/side + groiners/side
Strength:
In 14:00, complete the following deadlift sequence -
10@55% 1RM; 8@65% 1RM; 6@75% 1RM; 4@ 85% 1RM; 2@90% 1RM
WOD:
For time -
Buy in: 400 meter run w/wall ball
Directly into -
42-30-18
Wall ball sit-ups (20/14)
DB or KB front rack lunges (50/35 or 30/20)
*Wall ball should tap overhead and at feet; if used to volume, you can scale up to GHD sit-ups w/10# wall ball
Saturday, 7/3
Warm-up: 10-8-6-4-2 - ring rows + kip swings + jumping squats or air squats + scorpion stretch
WOD:
“Eva”
5 rounds for time -
800 meter run
30 KB swings (70/53)
30 pull-ups
*Scale pull-ups to ring rows
**Good times for Eva - Beginner 59-60 mins; intermediate 44-54 mins; advanced 35-39 mins; elite < 32 mins
Monday, June 21 - Saturday, June 26
Monday, June 21
Warm-up: 3 rounds - 10 pass throughs + 5 strict press w/empty barbell + 10 v-ups + 5 inch worms w/push-up + 10 muscle cleans
Strength:
12:00 EMOM -
1 power clean, building in weight each round if possible
WOD:
For time -
40 hang power cleans (95/65)
30 alt DB snatch (50/35)
20 toes-to-bar
10 wall walks
20 pull-ups
30 alt DB clean and jerk (50/35)
40 push press (95/65)
Accessory (optional):
3x10 DB concentration curls/side, challenging weight (seated, keeping hand in supinated position)
Tuesday, June 22
Warm-up: 10:00 AMRAP@steady pace - :60 easy bike + :30 hollow hold + 20 step-ups + 10 plank-ups + 10 pass throughs
Strength:
Every :90 for 4 rounds -
1st: :45 push-ups for quality - if possible, chest should touch, thighs should not
2nd: :45 double unders for quality
*If scaling to single unders, focus on high, slow jump, w/movement at the wrist (not elbows or shoulders)
WOD:
For time (20:00 cap) -
24-20-16-12-8
Burpee box jumps (24/20)
Sit-ups
*200 meter run after each round (5 200’s total, ending with a 200)
**Scale box jumps to step-ups; GHD sit-ups optional to scale up
Accessory (optional):
3x10 DB Romanian deadlifts, challenging weight
Wednesday, June 23
Warm-up: 10-8-6-4-2 - bootstrappers + OHS w/pvc (as reps decrease, switch to empty barbell) + groiners + push-ups to pike
Strength:
In 14:00, build to a tough set of 3 overhead squats from the rack, or stay light/moderate and complete 3-5 reps every :60-:90.
WOD:
4 rounds for time -
500 meter row
20 back squats (135/95 or 95/65)
*Rest :60 between rounds
Accessory (optional):
3x10 hamstring curls
Thursday, June 24
Warm-up: 10:00 AMRAP@steady pace - 10 plank-ups + 5 bench press (start w/empty bar, build toward 65%) + 5 kip swings + 10 pass throughs + 10 banded pull-aparts
Strength:
12:00 EMOM -
1st: :30 alt renegade rows, challenging weight
2nd: 5-7 ring dips
3rd: :30 v-ups for quality
*Scale ring dips to GHD dips or dips from bench; add band for assistance if needed.
WOD:
For time -
100 bench press (65% 1RM)
100 pull-ups
*partition reps however you’d like
Accessory (optional):
Accumulate 60 banded lat pull-downs
Friday, June 25
Warm-up: In 12:00, complete the following@steady pace - :45 easy bike or row + :45 jumping jacks + :45 plank + :45 air squats; spend remaining time warming up for Strength
Strength:
“Max out Friday” - In 15:00, work on a lift or skill of choice
WOD:
18:00 AMRAP w/partner -
60 calorie bike
40 wall ball shots (20/14)
20 handstand push-ups
*Scale HSPU to pike push-ups or seated OH press
Accessory (optional):
200 meter 1-arm DB or KB OH carry; switch arms as needed
Saturday, June 26
Warm-up: 3 rounds - 10 banded good mornings + 100 meter run + 5 deadlifts (building toward WOD weight) + 10 reverse Samson’s
Strength:
In 10:00, complete 3-4 sets of max effort Russian KB swings (70/53 or 53/35); Rest at least :90 between sets
WOD:
In 20:00 -
Max calorie row
*Every 2:00, starting at 0, complete 8 deadlifts (155/105)
**Score is total number of calories
Accessory (optional)
:60 hamstring stretch/side
Monday, June 14 - Saturday, June 19
Monday, June 14
Warm-up: :45 chest opening stretch + 5-4-3-2-1 - pass throughs + snatch pulls + snatch high pulls + muscle snatches + OHS
Strength:
12:00 EMOM -
1st: 8-10 OH walking lunges, light to moderate weight
2nd: :40 star plank or side plank, right
3rd: :40 star plank or side plank, left
WOD:
For time -
40-30-20-10
Sit-ups
Hang power snatch
*Increase weight each set if possible - 45/35, 75/55, 95/65, 115/75
**Scale to alt DB snatches if desired
Accessory (optional):
3x6-8 1-arm bent over rows/side, :03 concentric tempo
Tuesday, June 15
Warm-up: 3 rounds - :30 groiners + 20 shoulder taps from plank + 15 hollow rocks + 10 air squats + 5 inch worms w/push-up
Strength:
Every :90 for 4 rounds -
1st: :45 handstand work (handstand walks, wall walks, HSPU, HS hold, plank, etc…)
2nd: :45 wall sit
WOD:
For time -
100 double unders
50 pull-ups
40 DB hang power cleans (2@50/35 or 40/20)
30 lateral hops over DB
20 calorie bike
10 Devil’s press (2@50/35 or 40/20)
Accessory (optional):
3x8 supine single leg hamstring curls/side on Swiss ball
Wednesday, June 16
Warm-up: 10:00 AMRAP @ steady pace - :30 easy bike + 10 banded good mornings + 10 plank-ups + 10 banded pull-aparts + :30 banded side steps
Strength:
In 20:00, complete the following sequence, building in weight each set if possible (rest :60 between sets) -
Deadlifts (sumo or traditional)
10-8-6-4-2
*Spend remaining time building to a tough single
WOD:
3:00 Max wall balls (20/14)
3:00 Max Russian KB swings (70/53 or 53/35)
3:00 Max wall balls (20/14)
Rest :60 between sets
*Score is total number of reps
**Scale pull-ups to ring rows
Accessory (optional):
3x:30 Sorensen hold, weighted if possible (or Superman hold)
Thursday, June 17
Warm-up: 2 rounds - 10 floor presses w/wall ball + 10 hand release push-ups + 10 pass through + 10 v-ups + :30 elevated pigeon stretch/side
Strength:
12:00 EMOM -
1st: :30 DB seesaw bench press, challenging weight
2nd: :30 toes-to-bar for quality
WOD:
Every 2:30 for 6 rounds -
12 calorie row
8 burpees over rower
*Scale reps as needed to assure some rest each round
Accessory (optional):
200 meter heavy Farmers carry
Friday, June 18
Warm-up: 10-8-6-4-2 - bike calories + push-up to pike + muscle cleans + front rack lunges + bootstrappers
Strength:
In 15:00, build to a tough squat clean single
*Get a 10 meter handstand walk or :20 handstand hold between lifts
WOD:
16:00 AMRAP -
30 double unders
20 front rack lunges (135/95 or 95/65)
10 handstand push-ups
*Scale doubles to 60 singles; Scale HSPU to pike push-ups or seated OH press
Accessory (optional):
Accumulate 30-50 v-ups for quality
Saturday, June 19
Warm-up: 3 rounds - 100 meter run or row + 20 Russian twists + 10 sit ups w/wall ball + 20 alt step-ups + 10 alt reverse Samson’s + 20 m burpee broad jumps
WOD:
“Helen”
3 rounds for time -
400 meter run
21 American KB swings (53/35)
12 pull-ups
*Good times for Helen - Beginner 15-17 mins; Intermediate 11-14 mins; Advanced 9-10 mins; Elite < 8 mins
Accessory (optional):
4 sets of max effort TRX knees to elbow; get sufficient rest between rounds; Scale to mountain climbers