Monday, July 26 - Saturday, July 31
Monday, July 26
Warm-up: 3 rounds - 10 push-up to pike + 5 clean and press + 10 banded good mornings + 5 deadlifts (slowly building for strength)
Strength:
In 15:00, work to complete the following sequence, building in weight if possible (start around 60% 1RM) -
Deadlift
9-7-5-3-1-1-1
WOD:
For time -
20 box jumps (30/24)
20 deadlifts (135/95)
2:00 rest
20 burpee box jump overs (24/20)
20 hang power cleans (135/95)
2:00 rest
200 double unders
20 shoulder to overhead (135/95)
*Scale weight as needed; scale 200 double unders to 300 singles; scale box jumps and box jump-overs to step-ups and step-overs
Tuesday, July 27
Warm-up: :60 easy bike + 10-8-6-4-2 - Reverse Samson’s + med ball cleans + groiners + back squats (starting w/empty bar, working to 70% 1RM)
Strength:
In 10:00, complete following -
Back squats - 3x8--10 @ 65-70% 1RM (rest at least :90 between sets)
WOD:
For time -
10-20-30-40-50
Wall balls
*200 meter run after each set
Accessory:
3:00 plank, unbroken if possible
Wednesday, July 28
Warm-up: 5-4-3-2-1 Clean pull + clean high pull + muscle clean + kip swings + scorpion stretch
Strength:
9:00 EMOM -
Mins 0:00-3:00 - 3 power cleans @ 65% 1RM
Mins 3:00-6:00 - 2 power cleans @ 75% 1RM
Mins 6:00-9:00 - 1 power clean @ 85% 1RM
WOD:
E2MOM for 14:00
20 Russian KB swings (70/53 or 53/35)
12 alt DB snatch (50/35 or 30/20)
8 pull-ups
Accessory (optional):
Accumulate 50-75 TRX knees-to-elbow or mountain climbers
Thursday, July 29
Warm-up: 10:00 AMRAP@steady pace - 10 pass throughs + 5 push-ups + 10 sit-ups + 5 burpee broad jumps + :30 easy bike
WOD:
For time -
4,000 meter row or ski
*Every 400 meters alternate between 20 burpees & 20 toes-to-bar
**Scale toes to bar to knees-to-elbow or v-ups
Friday, July 30
Warm-up: In 10:00, build to 75% 1RM bench press; in between warm-up lifts, get 10 banded pull-aparts + 10 air squats
Strength:
Every :90 for 5 rounds -
1st: 3-5 bench press @ 75% 1RM
2nd: :45 gymnastics work of choice
WOD:
Every :60 for 20:00, with a partner -
8 cal bike
Max front squats (95/65)
*P1 completes :60 of work while P2 rests; partners switch at the top of every minute
Saturday, July 31
Warm-up: 10-8-6-4-2 - snatch balances (start w/pvc, then switch to empty barbell) + pass throughs + push-up to pike; :15 handstand hold between sets
Strength:
Every :30 for 12 sets - 1 hang snatch @ 65% 1RM
Rest 1:00
Every :30 for 12 sets - 1 hang snatch @ 70%
WOD:
“JT”
21-15-9
Handstand push-ups
Ring dips
Push-ups
Accessory (optional):
Every :90 for 4 rounds - 10 v-ups + :10 hollow hold + 10 hollow rocks + :10 hollow hold
Monday, July 19 - Saturday, July 24
Monday, July 19
Warm-up: 10:00 AMRAP@steady pace - :45 banded side steps + 10 pass throughs + 10 ring rows + 10 v-ups + 10 banded good mornings
Strength:
In 16:00, work to complete the following sequence -
12-10-8-6-4-2
Strict pull-ups
*Get some deadlift warm-up lifts between sets
WOD:
12:00 EMOM -
1st: 12 toes-to-bar
2nd: 6 deadlifts (225/155)
Accessory (optional):
3x6/side bent over rows
Tuesday, July 20
Warm-up: 10-8-6-4-2 - bootstrappers + groiners + banded pull-aparts + strict press w/empty barbell
Strength:
Every :60 for 10:00 -
1 push or split jerk (build to heavy single, or stay light/moderate for 3 reps every :60)
WOD:
For time -
100 goblet squats
80 alt DB snatches
60 cal row
40 burpees over rower
20 single arm Devils press
*DB weight - 50/35 or 40/20
Wednesday, July 21
Warm-up: 2 rounds - 5 inch worms w/push-up + 10 scorpion stretch (5/side) + 15 banded forward raises + :30 plank + :30 chest opening stretch
Strength:
12:00 EMOM -
1st: 12-15 sit-ups (GHD or traditional)
2nd: 8-10 DB bench press, challenging weight
3rd: Rest
WOD:
5 rounds for time -
50 double unders or 100 singles
15 Russian KB swings (70/53 or 53/35)
Rest 2:00
4:00 max calorie assault bike
*Score is time for 5 rounds, in addition to total bike cals
Accessory (optional):
Accumulate 2:00 weighted glute bridge hold
Thursday, July 22
Warm-up: 10-8-6-4-2 - front rack lunges (building to 65%) + push-up to pike + ring rows + banded pull aparts
Strength:
Every :90 for 5 rounds -
1st: 10-12 front rack lunges @ 65% front squat 1RM
2nd: :45 handstand practice
WOD:
16:00 AMRAP -
200 meter run
12 squat cleans (135/95 or 95/65)
9 chest-to-bar pull-ups
Friday, July 23
Warm-up: In 10:00, complete 2 rounds - 12 step-ups + 10 bootstrappers + 8 pass throughs; spend the remaining time warming up for strength
Strength:
“Max out Friday” - In 15:00, work on a lift or skill of choice.
WOD:
Every 4:00 for 4 rounds -
20/15 calorie row or ski
15 push press (95/65)
15 box jumps (24/20)
Accessory (optional):
3x6-8 strict toes-to-bar
Saturday, July 24
Warm-up: 10:00 AMRAP@steady pace - :30 pigeon stretch + 10 OHS w/pvc + :30 easy bike + 10 reverse Samson’s + :30 plank-ups
Extended Warm-up:
Every :60 for 15:00 -
1st: 3 touch and go power snatches, working toward Isabel weight
2nd: :30 hollow rocks
3rd: :30 Russian twists
WOD:
“Isabel”
For time -
30 snatches (135/95)
*Scale weight as needed; weight should be moderate; several weight options for scaling - 115/75 or 75/55
Accessory (optional):
Accumulate 1:00 star plank/side + 30 weighted side bends/side
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