Monday, August 23 - Saturday, August 28
Monday, August 23
Warm-up: In 10:00, work to complete 3 rounds - 10 pass throughs + :30 alt quad stretch + 5 muscle cleans + :30 lateral hops + 5 inch worms + :30 glute bridge hold
Strength:
Every :60 for 10:00 -
1st: 1 power clean, building to a heavy single
2nd: :30 jump rope practice for quality
WOD:
240/200 cal bike
*Every 2:00, complete 1 power clean @ 80% 1RM
Accessory (optional):
Accumulate 50-60 barbell glute bridges
Tuesday, August 24
Warm-up: In 10:00, work to complete :30 chest opening stretch + :20 handstand hold or plank + 10-8-6-4-2 back squats, warming up to 65% 1RM + Samson stretch + v-ups
Strength:
Every :90 for 4 rounds -
1st: 5 back squats @ 65% 1RM
2nd: :30 handstand push-ups for quality
WOD:
For time -
5-10-15-10-5
Thrusters (95/65 or 65/45)
Toes-to-bar
100 meter run after each round
Accessory (optional):
Accumulate 40 supine hamstring curls on med ball
Wednesday, August 25
Warm-up: 10:00 AMRAP @ steady pace - 5 bench press building toward 60% 1RM + 10 banded pull-aparts + 5 ring rows + 10 banded forward raises + 5 cal row
Strength:
In 20:00, work to complete the following -
10-8-6-4-2
Bench press (start around 55-60% 1RM, and build towards a heavy set of 2)
Ring dips
WOD:
3 rounds for max reps -
:60 burpees
:60 alt DB snatch (50/35)
:60 pull-ups
:60 rest
Accessory (optional):
Accumulate 50 banded lat pull-downs, or 30 cable pull-downs
Thursday, August 26
Warm-up: In 10:00, warm up to weight for strength; in between warm up lifts, get 5 inch worms w/push-up + 10 groiners
Strength:
Every :60 for 12:00 -
1st: 4 front squats + 2 push jerk (155/105)
2nd: 3-5 wall walks for quality
3rd: Rest
WOD:
For time -
100 double unders
50 sit-ups
80 double unders
40 hand-release push-ups
60 double unders
30 American KB swings (53/35)
40 double unders
20 calorie row or ski
20 double unders
10 pistol squats
Friday, August 27
Warm-up: 2 rounds - 20 m walking lunges + :30 squat hold + 20 m Spider-Man stretch + :30 easy bike + 20 shoulder taps from plank
Strength:
Every :90 for for 5 rounds -
1st: :45 gymnastics work of choice
2nd: :30 goblet lunges for quality
WOD:
For time -
800 meter run
100 wall balls
800 meter row or ski
Accessory (optional):
Accumulate 50 weighted side bends/side, challenging weight
Saturday, August 28
Warm-up: 3 rounds - :30 banded side steps + :30 pigeon stretch/side + 5 kip swings or 3 hips to bar + 10 plank-ups + 10 alt scorpions + 5 deadlifts (start w/empty bar and build)
WOD:
30:00 EMOM -
1st: 2-4 muscle ups or 4-6 strict pull-ups
2nd: 6-8 deadlifts (225/155)
3rd: 10-12 box jumps (24/20)
4th: 15-20 sit-ups
5th: Rest
Accessory (optional):
Accumulate 30-40 face pulls
Monday, August 16 - Saturday, August 21
Monday, August 16
Warm-up: 200 meter run + 5-4-3-2-1 inch worms + strict press (building toward 75%) + deadlifts (build toward WOD weight) + push-up to pike
Strength:
Every :90 for 5 rounds -
1st: 3-5 strict press @75% 1RM
2nd: Max effort strict pull-ups
WOD:
“Diane”
For time -
21-15-9
Deadlifts (225/155)
Handstand push-ups
*Good times for Diane - Beginner 10-14 mins; intermediate 6-9 mins; advanced 5-6 mins; elite < 4 mins
**Scale weight as needed; this work-out should be a sprint w/mostly unbroken reps
Accessory (optional):
Accumulate 100 plank marches w/band above knees
Tuesday, August 17
Warm-up: 10:00 AMRAP@steady pace - 10 banded pull-aparts + :30 banded side steps + 10 air squats + :30 plank + 10 groiners + :30 pigeon stretch/side
Strength:
Every :60 for 15:00 (for quality) -
1st: 8-10 goblet squats
2nd: 10-12 renegade rows
3rd: 8-10 DB bench press
WOD:
10:00 AMRAP -
10 wall balls (20/14)
10 toes-to-bar
100 meter run
Accessory (optional):
Accumulate 60 supine hamstring curls w/wall ball
Wednesday, August 18
Warm-up: 3 rounds - 5 tall cleans + 10 plank-ups + 15 glute bridges + :30 chest opening stretch + :30 t-spine stretch
Strength:
In 14:00, complete 3 sets of max effort push-ups for quality (if proficient w/push-ups, do deficits if you want an extra challenge); get some power clean warm-up lifts between sets, building toward WOD weight.
WOD:
5 rounds for time -
15/12 calorie bike
5-4-3-2-1
Power cleans (225/135)
*Adjust weight accordingly; weight should be challenging, but doable with good form
Accessory (optional):
Accumulate 30-50 GHD sit-ups or traditional sit-ups
Thursday, August 19
Warm-up: 2:00 easy bike + 10-8-6-4-2 - reverse Samson’s + ring rows + scorpion stretch + pass throughs
WOD:
For total cals -
3:00 on/2:00 rest
Round 1: 50 double unders or 100 singles
Round 2: 30 1-arm DB OH lunges (50/35 or 40/20)
Round 3: 20 pull-ups or ring rows
Round 4: 20 pull-ups or ring rows
Round 5: 30 1-arm DB OH lunges (50/35 or 40/20)
Round 6: 50 double unders or 100 singles
*Finish each round w/max effort row or ski calories; scale reps as needed
Friday, August 20
Warm-up: In 10:00, complete 2 rounds of 10 muscle snatches + 10 OHS + 10 banded pull-aparts + 5 burpee broad jumps;
Strength:
In 16:00, work on a skill or lift of choice
WOD:
20:00 EMOM -
1st: 12 power snatches (95/65)
2nd: 200 meter run
3rd: 12 overhead squats (95/65)
4th: 10 burpee box jumps
Saturday, August 21
Group training at Harmon Park @ 8 am
Fundraiser for Messer family
Monday, August 9 - Saturday, August 14
Monday, August 9
Warm-up: 2:00 easy bike + 5-4-3-2-1 pass throughs + tall snatch w/empty barbell + OHS w/empty barbell + v-ups w/pvc
Strength:
10:00 EMOM -
1 power snatch or squat snatch, building in weight each time if possible (or stay light/moderate and get 1-3 reps every :60)
WOD:
5:00 AMRAP for 3 rounds (:60 rest b/t AMRAPs) -
5 burpees
7 overhead squats (95/65)
9 toes-to-bar
*Score is total number of rounds (pick up where you left off each round)
Accessory (optional):
Tabata flutter kicks
Tuesday, August 10
Warm-up: 2 rounds - 10 inch worms + 20 m walking lunges + 10 groiners + 20 m alt quad stretch + 10 sit-ups
Strength:
Every :90 for 4 rounds -
1st: 14-16 DB walking lunges for quality (moderate weight)
2nd: :45 plank, weighted if possible
WOD:
For time -
10-20-30-40-50
Calorie row or ski
Calorie bike
Accessory (optional):
Accumulate 2:00 KB front rack hold
Wednesday, August 11
Warm-up: 10:00 AMRAP@steady pace - 10 banded pull-aparts + 5 bench press + 10 ring rows + 5 deadlift + 10 plank-ups (build to WOD weight for bench and deadlift)
Strength:
In 12:00, complete 4-5 sets of max effort ring dips, dips off GHD, or dips off bench; Rest at least :60 between sets
WOD:
“The Coop”
For time -
21-15-9
Pull-ups
Bench press (135/95)
3:00 rest
9-15-21
Push-ups
Deadlifts (225/155)
*Scale weight as needed
Accessory (optional):
Accumulate 50 alt DB bicep curls
Thursday, August 12
Warm-up: 10:00 AMRAP@steady pace - :30 pigeon stretch/side + 10 alt scorpions + :30 hamstring stretch + 10 cal row + :30 banded side steps
WOD:
For time -
800 meter run
60 American KB swings (53/35)
30 sit-ups
Directly into
2 rounds -
400 meter run
30 American KB swings (53/35)
15 sit-ups
Accessory (optional):
Accumulate 2:00 Pallof press/side
Friday, August 13
Warm-up: 10-8-6-4-2 single leg deadlift/side, light weight + banded good mornings + back squats w/empty bar, build to 65%; :20 handstand hold between warm-up rounds
Strength:
In 12:00, work to complete the following -
Back squats
3x10@65% 1RM
*Rest at least :90 between sets
WOD:
20:00 AMRAP -
5 handstand push-ups
10 front squats (155/105 or 125/85 or 95/65)
50 double unders
Accessory (optional):
Accumulate 30 seated single DB tricep extensions
Saturday, August 14
Warm-up: 5-4-3-2-1 bootstrappers + kip swings + push-up to pike + clean and press (build in weight to 75%) + burpee broad jump
Strength:
In 15:00, work to complete the following clean and jerk sequence -
2x3@75% 1RM
2x2@80% 1RM
2x1@85% 1RM
WOD:
For time -
60 wall balls
50 cal row, bike, or ski
40 dual DB hang clean and jerk (50/35 or 30/20)
30 burpee box jumps
20 bar muscle-ups or chest-to-bar pull-ups
Monday, August 2 - Saturday, August 7
Monday, August 2
Warm-up: :60 banded side steps + 5-4-3-2-1 - snatch balance + inch-worms + push-up to pike + muscle cleans
Strength:
In 15:00, build to a tough barbell sequence -
1 power clean + 1 hang power clean + 1 jerk
WOD:
For time -
400 meter run
30 power snatches (135/95 or 95/65)
400 meter run
30 power cleans (135/95 or 95/65)
400 meter run
Tuesday, August 3
Warm-up: 3 rounds - 10 v-ups + 10 bootstrappers + 10 groiners + 10 reverse Samson’s + 10 ring rows
Strength:
In 12:00, work to complete the following DB bench sequence, building in weight if possible -
9-7-5-3-3-3
WOD:
5:00 AMRAP -
10 front squats (135/95)
10 pull-ups
2:00 rest
5:00 AMRAP -
10 front squats (155/105)
10 toes-to-bar
2:00 rest
5:00 AMRAP -
10 front squats (185/125)
10 burpees
*Scale weight as needed; the goal is to just go a little heavier each AMRAP
Wednesday, August 4
Warm-up: 10-8-6-4-2 pass throughs + banded forward raises + banded bent-over rows + lunges
Stength:
In 12:00, work to complete the following for quality w/empty barbell (45/35) -
50 bicep curls
50 strict press
50 bent over rows
*Partition however you’d like
WOD:
14:00 EMOM -
1st: 16 1-arm DB hang clean & jerk (50/35 or 30/20)
2nd: 16 1-arm DB OH lunges
Accessory (optional):
Accumulate 2:00 Sorensen hold, weighted if possible
Thursday, August 5
Warm-up: 10:00 AMRAP@steady pace - 200 meter row + 15 banded good mornings + 12 banded pull-aparts + 9 ring rows + 200 meter ski
Strength:
12:00 EMOM -
1st: 3-5 deadlifts, building toward WOD weight
2nd: :30 handstand hold or plank
3rd: :30 hollow rocks for quality
WOD:
For time -
10-9-8-7-6-5-4-3-2-1
Wall walks
Deadlifts (225/155 or 155/105)
Accessory (optional):
3x15-20 barbell glute bridges (95/65)
Friday, August 6
Warm-up: 2 rounds - 20 m burpee broad jump + 15 penguin jumps + 10 alt pistols to bench + 5 cal row
Strength:
Every :90 for 4 rounds -
1st: :45 alt pistol squats
2nd: 10-12 alt renegade rows
WOD:
For time, in teams of 2, you go, I go -
20 rounds -
8 push-ups
24 double unders
Rest 2:00
20 rounds -
10 calorie row
30 double unders
Accessory (optional):
Tabata tuck-ups
Saturday, August 7
Warm-up: 3 rounds - 5 kip swings or 3 hips-to-bar + 10 pass throughs + 5 jumping squats + 10 push-ups + :30 easy bike
Strength:
In 16:00, work to complete the following gymnastics sequence -
10-8-6-4-2
Muscle-ups or chest-to-bar pull-ups
*Get adequate rest between sets
WOD:
For time -
50 alt DB snatch (50/35 or 30/20)
50 handstand push-ups
50 sit-ups
50 goblet squats (70/53 or 53/35 or 30/20)
*Partition however you’d like
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