Monday, August 1 - Saturday, August 6
Monday, August 1
Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and build to 50% 1RM) + DB power cleans (2 @ light weight) + push-up to pike
Strength:
In 15:00, work to complete the following sequence -
10-8-6-4-4-4
Bench press (start @ 50% 1RM, or light weight)
*Build to a heavy set of 4, or stay moderate and focus on technique; rest :60 b/t sets
WOD:
10:00 AMRAP -
3-6-9-12-15….
DB hang power cleans (2 @ 50/35 or 40/20)
HSPU, or any push-up variation
*Continue adding 3 reps each round until time is up
Accessory:
3x 6-12 ring dips, or 12-15 dips off bench
Tuesday, August 2
Warm-up: 10-8-6-4-2 banded good mornings + alt groiners + deadlift (start light and build to WOD weight) + alt scorpion stretch
Strength:
In 12:00, superset the following for 3 rounds, resting at least :60 between rounds -
Max effort strict pull-ups, or challenging ring rows or lat pull-downs
6-8/side 1-arm DB bent-over row, challenging weight
WOD
For time, from 0:00-12:00 (Part A) -
21 deadlifts (225/155 or 185/135 or 135/95)
500 meter row or ski
15 deadlifts (225/155 or 185/135 or 135/95)
500 meter row or ski
9 deadlifts (225/155 or 185/135 or 135/95)
500 meter row or ski
From 12:00-20:00 (Part B) -
Build to a heavy deadlift
*Score is 1.) Time it takes to complete Part A and 2.) Deadlift weight from Part B
**After you finish part A, rest until 12:00 when you will start Part B
Accessory:
Accumulate 1:00 hamstring stretch/side + 1:00 standing pigeon stretch https://youtu.be/mSZWWfxUFHE
Wednesday, August 3
Warm-up: 5-4-3-2-1 back squat (start with empty barbell and build to WOD weight) + inch worms w/ push-up + banded forward raises
Strength:
In 12:00, work to complete the following -
3x max effort unbroken wall balls, challenging weight
*2:00 rest between sets
WOD:
20:00 EMOM for max reps -
1st: Max back squats (155/105 or 125/85 or 95/65)
2nd: Max burpees or modified burpees https://youtu.be/yd2N09d1vWs
3rd: Max double unders, or singles
4th: Rest
*Score is total number of reps
Accessory:
3x15-20 banded hamstring curls
Thursday, August 4
Warm-up: In 10:00, build to 60% 1RM jerk (push or split); between warm-up lifts, get 10 pass throughs + 10 banded pull-aparts
Strength:
In 15:00, complete the following sequence, resting at least :60 between rounds -
5-4-3-2-1-1-1
Split jerk or push jerk (from rack)
*Start @ 60% 1RM jerk, and build to a heavy single, or stay moderate
WOD:
3:00 on / 1:00 off for 4 rounds (16:00) -
15 Russian KB swings (70/54 or 54/35 or 35/20)
12 goblet lunges (70/54 or 54/35 or 35/20)
9 toes-to-bar, knees-to-elbow, or v-ups
Max bike calories until 3:00 mark (rest :60 from 3:00-4:00)
*Score is total bike cals
Accessory:
Accumulate 1:00-2:00/side - side plank crunch https://youtu.be/5Dd8_3ZZeI8
Friday, August 5
Warm-up: 2 rounds - 10 pass throughs + 10 OHS w/ pvc + :30 seal stretch + :30 child’s pose + :30 banded side steps + :30 isometric glute bridge hold
Strength:
In 16:00, work to superset the following for 4 rounds, resting 2:00 between rounds -
:60 weighted handstand work or challenging plank
:60 weighted sit-ups
WOD:
Every :90 for 10 rounds (15:00) -
100 meter sprint
2-4 muscle-ups, or 4-8 challenging pull-ups or ring rows
Accessory:
Accumulate 40 meters/side 1-arm waiter’s carry with plate, challenging weight
Saturday, August 6
Warm-up: 5-4-3-2-1 muscle clean + front squat + strict press + muscle snatch (all movements done with empty barbell); :30 chest opening stretch between rounds
Strength:
In 12:00, complete 3-4 sets of the following (start light and build to WOD weight for each movement; use 2 separate barbells if necessary) -
3-5 front squats
3-5 snatch (power or squat)
3-5 clean and jerk
WOD:
For quality reps -
30 snatches
30 front squats
30 clean and jerks
30 front squats
*Barbell weight for all movements = 135/95 or 95/65
**Complete all movements in order
Accessory:
3x10 face pulls
Monday, July 25 - Saturday, July 30
Monday, July 25
Warm-up: 3 rounds - 8 banded good mornings + 8 alt box step-ups + 5 muscle cleans + 5 strict press (empty barbell) + 5 inch worms w/ push-up
Strength:
In 15:00, work to complete 3-4 sets of the following, resting as needed b/t sets -
8-10/side - lateral box step-down (no weight; choose challenging box height and practice control on the way down - descending leg should barely tap the ground) https://youtu.be/7otEwVTUJoc
2 deadlift + 2 hang power cleans + 2 push jerk (building to WOD weight)
WOD:
16:00 EMOM -
1st: 8 deadlift + 4-6 HSPU (or any push-up variation)
2nd: 2 power clean + 2 push jerk + 1-2 wall walk
*Barbell weight for all movements - 155/105 or 125/85 or 95/65
Accessory:
3x max effort extended plank https://youtu.be/aQFqq4I2pGY or plank with alt reach https://youtu.be/Ahn6Ar0T9BU
Tuesday, July 26
Warm-up: 10-8-6-4-2 front squat (start w/ empty barbell and build to Strength weight) + plate ground to overhead (light) + alt groiners
Strength:
Every :90 for 8 rounds (12:00) -
5 front squats @ 65% 1RM, or moderate weight
WOD:
Every 4:00 for 4 rounds (16:00 AMRAP) -
200 meter run
15 American KB swings (54/35 or 35/20)
Max wall balls (20/14 or 14/10)
*Score is total # of wall balls
**Tip: There is no built in rest, so use the run as your rest, but don’t go too slow :)
Accessory:
Accumulate 30-40 prone banded hamstring curls https://youtu.be/LtTcXXgeRYo
Wednesday, July 27
Warm-up: 3 rounds - 10 alt single leg v-ups + :30 hands-on-box stretch + 10 ring rows + :20 handstand hold or plank + 10 alt toe touches from plank
Strength:
12:00 EMOM -
1st: :60 gymnastics skill work of choice (e.g., handstand work, double unders, pull-ups, muscle-ups, challenging plank variation https://youtu.be/BO2I9_7DJwQ)
2nd: Rest
WOD:
20:00 max bike cals
@ 0:00 - 2 toes-to-bar
@ 2:00 - 4 toes-to-bar
@ 4:00 - 6 toes-to-bar
@ 6:00 - 8 toes-to-bar
@ 8:00 - 10 toes-to-bar
@ 10:00 - 12 toes-to-bar
*Continue adding 2 TTB every 2:00, with your last set being 20 reps at 18:00; score is total bike cals
**Scale TTB to knees-to-elbow or weighted v-ups
Accessory:
Accumulate 2:00 plank rolls https://youtu.be/mksQu7_f2J0
Thursday, July 28
Warm-up: 5-4-3-2-1 back squat (start w/ empty barbell and build to WOD weight) + reverse Samson/side + Cossack squat/side; :20 chest opening stretch between sets
WOD:
Every 7:00 for 4 rounds (for quality reps) -
9 back squats (155/105 or 125/85 or 95/65)
35 double unders or 70 singles
9 back squats (155/105 or 125/85 or 95/65)
35 double unders or 70 singles
9 back squats (155/105 or 125/85 or 95/65)
*Athlete should get at least 2:00 rest each round; choose a challenging weight where you can complete all reps unbroken
Accessory:
3x10-12/side single leg hamstring curl on exercise ball https://youtu.be/hejnIbt1tJE
Friday, July 29
Warm-up: 3 rounds - 5 muscle snatch + 5 overhead squat (empty barbell or pvc) + 7 push-up to pike + 9 single arm banded punches/side https://youtu.be/6NMyig0q_V8
Strength:
In 16:00, work to complete the following -
9-7-5-3-1-1-1
Power or squat snatch
*Start light and build to a challenging single, or stay light/moderate and work on form
WOD:
For time -
5 Devil press
10 DB hang power clean
15 DB push jerk
20 burpees over DB
15 DB push jerk
10 DB hang power clean
5 Devil press
*DB weight = 2 @ 50/35 or 40/20
Accessory:
Accumulate 30-50 lateral v-ups/side https://youtu.be/G8BnT_tMwec
Saturday, July 30
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build toward 75% 1RM) + ring rows + banded forward raises + walking lunge
Strength:
In 16:00, work to superset the following for 4 rounds, resting :60-:90 between rounds-
8-10/side 1-arm DB overhead walking lunge, or 1-arm DB suitcase lunge
Max reps bench press @ 75% 1RM, or moderately heavy weight
WOD:
For time -
Buy-in: 30 box jumps or step-ups (24/20 or lower)
-Directly into-
30-20-10
Pull-ups or ring rows
Sit-ups
Row or ski cals
-Directly into-
Cash-out: 30 box jump-overs or step-overs (24/20 or lower)
Accessory:
3x16 alt bicep curls, AHAP (:90 rest b/t rounds)
Monday, July 18 - Saturday, July 23
Monday, July 18
Warm-up: 5-4-3-2-1 clean and press (start w/ empty barbell and build to 50% 1RM power clean) + inch worms + pass throughs + push-up to pike
Strength:
Every :90 for 8 rounds (12:00) -
1 power clean + jerk (push or split)
*Start around 50% 1RM power clean and build to a heavy complex if possible
WOD:
3:00 work / 1:00 rest for 5 rounds -
4 wall walks
8 cal bike
Max hang power cleans (135/95 or 95/65)
*Score is total number of hang power cleans
Accessory:
Accumulate 75-100 weighted Russian twists
Tuesday, July 19
Warm-up: 10-8-6-4-2 - air squats + alt groiners + plank-ups + banded forward raises; :30 hamstring stretch/side between each warm-up round
Strength:
In 12:00, work to complete the following, resting :60-:90 between sets -
12-10-8-8-6
Dual DB front rack squats
*Start at a moderate weight, and build to a heavy set of 6 if possible
WOD:
20:00 AMRAP -
400 meter run
20 sit-ups
10 DB thrusters (2 @ 50/35 or 40/20)
Accessory:
Accumulate 1:00 figure-4 stretch/side + 1:00 hands on box stretch
Wednesday, July 20
Warm-up: 2 rounds - 10 banded good mornings + 10 banded pull-aparts + :30 chest-opening stretch + 10 alt toe touch from plank + 10 step-ups
Strength:
In 12:00, work to superset the following for 3-4 rounds, resting :60 between rounds -
12-15 DB deadlift with banded hip (2 @ moderate weight) https://youtu.be/7hL27qgd6Dg
8-10/side Isometric hip thrust with single arm DB bench press (1 @ moderately heavy weight) https://youtu.be/UFNap_Q81wU
WOD:
For time (18:00 cap) -
1,000 m row or ski
40 goblet lunges (70/54 or 54/35 or 35/20)
15 box jumps or step-ups (30/24 or 24/20)
30 burpees or hand-release push-ups
15 box jumps or step-ups (30/24 or 24/20)
40 goblet lunges (70/54 or 54/35 or 35/20)
1,000 meter row or ski
Accessory:
2-3x8-10 1-arm bent over row with trunk rotation https://youtu.be/kgFPqVbYSm8
Thursday, July 21
Warm-up: 2 rounds - 8 ring rows + 8 strict press + 10 alt scorpion stretch + 10 pass throughs + 12 push-ups + 12 hollow rocks
Strength:
12:00 EMOM -
1st: 3-5 shoulder to overhead (push jerk, split jerk, or push press); start light and build toward WOD weight
2nd: :30 strict pull-ups (weighted if possible) or challenging ring rows
3rd: Rest
WOD:
4 sets for max reps -
1:00 on / 2:00 off
Max shoulder to overhead (push jerk, split jerk, or push press)
Set 1 - 155/105 or 135/95
Set 2 - 135/95 or 115/75
Set 3 - 115/75 or 95/65
Set 4 - 95/65 or 75/45
*Score is max reps
**Scale weight as needed; take barbell from rack if possible
Accessory:
3x:30/side single leg Pallof press https://youtu.be/NnaGlPj4Nyo
Friday, July 22
Warm-up: In 10:00, warm-up to bench press weight for Strength; between lifts, get 5 kip swings + :20 handstand hold or plank
Strength:
10:00 EMOM -
2-4 bench press @ 75-85% 1RM, or moderately heavy weight
WOD:
“Nate”
20:00 AMRAP -
2 muscle-ups or pull-ups, or 4 ring rows
4 handstand push-ups, or any push-up variation
8 KB swings (54/35 or 35/20)
Accessory:
3x10-12 seated overhead DB tricep extensions https://youtu.be/dxdr8iSRLA8
Saturday, July 23
Warm-up: 10-8-6-4-2 single leg v-ups + overhead squat w/ pvc or empty barbell + reverse Samson; between warm-up rounds, get :10-20 jump rope
Strength:
In 12:00, work to complete the following, resting at least :60 between sets -
3x max effort toes-to-bar, knees-to-elbow, or v-ups
WOD:
4 rounds for max reps -
:60 weighted sit-ups
:60 double unders or singles
:60 overhead squat (95/65 or 65/35), or any squat variation
:60 rest
Accessory:
Accumulate 25-50 TRX push-up to knee tuck https://youtu.be/uhTBepFmP1Q
Monday, July 11 - Saturday, July 16
Monday, July 11
Warm-up: In 10:00, warm-up to 70% back squat 1RM, or moderately heavy weight; between lifts, 5 inch worms + 5 bootstrappers
Strength:
In 15:00, work to complete the following, resting :60 between sets -
5-5-5-5-5-5
Back squats @ 70% 1RM, or moderately heavy weight
*Weight should be a little heavier than last week, if possible
WOD:
For time -
30 hang clean and jerk (95/65 or 65/35)
400 meter run
30 front squat (95/65 or 65/35)
400 meter run
30 thrusters (95/65 or 65/35)
400 meter run
Accessory:
3x:30 foot elevated single leg glute bridge, weighted if possible
Tuesday, July 12
Warm-up: 3 rounds - 5 muscle clean + 7 push-up to pike + 9 ring rows; between rounds, get :30 figure-4 stretch/side + :30 chest-opening stretch
Strength:
Every :90 for 8 rounds, complete the following (12:00) -
1 power clean + 1 hang power clean
*Build to a heavy complex, or stay light/moderate and work on form
WOD:
For time -
30-20-10
Burpee to target (6 inches above head) https://youtu.be/VkjwLVfreD8
Chest-to-bar or chin-over-bar pull-ups, or challenging ring rows
Accessory:
Accumulate 1:00-2:00/side - banded plank row https://youtu.be/cN1p-MGgdzE
Wednesday, July 13
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to WOD weight) + pass throughs + alt scorpion stretch + alt groiners
Strength:
In 14:00, work to superset the following for 4 rounds, resting :60 between rounds -
8-10 DB incline bench press, 2 @ challenging weight https://youtu.be/wGr5dSkkS14
15-20 sit-ups (GHD or weighted if possible)
WOD:
4 rounds for time -
30/20 cal bike
15 bench press (135/95 or 115/75 or 85/55)
40 air squats
*Scale to 3 rounds instead of 4 if desired
Accessory:
Accumulate 50/side banded tricep kickbacks https://youtu.be/LH3c0s17Li0
Thursday, July 14
Warm-up: 2 rounds - :30 jump rope + 10 banded forward raises + :30 air squats + 10 v-ups + :30 mountain climbers + 10 banded pull-aparts
WOD:
3 rounds, each for time -
50 double under or 100 singles
25 wall balls (20/14 or 14/10)
50 toes-to-bar
25 wall balls (20/14 or 14/10)
50 double under or 100 singles
*Rest 3:00 between rounds
Accessory:
Accumulate 2:00 single leg v-ups, weighted if possible
Friday, July 15
Warm-up: 5-4-3-2-1 DB snatch/side (start light and build to Strength weight) + 5 muscle snatch + 5 OHS (empty barbell or pvc) + pass throughs + good mornings (empty barbell or pvc)
Strength:
In 12:00, work to complete 3 sets of the following, resting :60 between sets -
16-20 alt DB snatch, as heavy as possible
*The goal is to complete these heavy sets unbroken; both heads of the DB should tap the ground for each rep
WOD:
2:00 work/1:00 rest for 5 rounds -
20/16 cal row or ski
AMRAP hang power snatch (95/65 or 65/35)
Accessory:
3x:30/side side plank w/ banded isometric row https://youtu.be/HEzRxWxpNgw
Saturday, July 16
Warm-up: 10-8-6-4-2 RDL w/ empty barbell + alt toe touch from plank + good mornings w/empty barbell + hand-release push-ups
Strength:
12:00 EMOM -
1st: 3-5 deadlift, building to 50% 1RM
2nd: :60 handstand work of choice, or challenging plank
3rd: Rest
WOD:
For quality -
10-9-8-7-6-5-4-3-2-1
Deadlift
Handstand push-ups, or any challenging push-up variation
*Start at 50% Deadlift 1RM, and continue building throughout sequence if possible, ending with a heavy single
Accessory:
3x:30 Sorenson row https://youtu.be/Q9densladMg
Tuesday, July 5 - Saturday, July 9
Tuesday, July 5
Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and build to 75% 1RM, or moderately heavy weight) + scorpion stretch/side + push-up to pike + reverse Samson/side
Strength:
In 16:00, work to superset the following for 3-4 rounds, resting :60 between rounds -
8-12 1-arm DB OH walking lunge/side or plate OH walking lunge/side https://youtu.be/U6DGs7lz9Mg @ moderate weight)
10 GHD hip extensions or 12 banded quadruped hip extensions/side
8-12 bench supported DB rows (2 @ moderate weight) https://youtu.be/j2ARVByyXtE
WOD:
15:00 EMOM -
1st: 5 bench press @ 75% 1RM
2nd: Max ring dips or box dips
3rd: Rest
Accessory:
3x10 cable lat pull-downs
Wednesday, July 6
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to 60% 1RM, or moderate weight) + alt groiners + inch worms + pass throughs
Strength:
In 15:00, work to complete the following, resting :60 between sets -
6x6 back squat @ 60% 1RM, or moderate weight
WOD:
Every 4:00 x 4 rounds, each for time -
30 double unders or 60 singles
15/12 or 12/9 cal bike
12-15 wall balls (20/14 or 14/10)
*Adjust reps as needed to assure 1:00 rest each round
Accessory:
3 x max effort barbell isometric hip thrust hold (45/35), resting :60 between sets
Thursday, July 7
Warm-up: 2 rounds - 8 ring rows + 10 banded good mornings + :30 hollow hold + 8 banded pull-aparts + 10 banded bent over rows + :30 plank-ups
Strength:
Every :90 for 4 rounds (12:00) -
1st: :30-:45 gymnastics work - skill of choice (e.g., muscle-up, toes-to-bar, handstand work, double unders, challenging core work like hollow rocks)
2nd: :30-:45 DB deadlifts (2 @ moderately challenging weight)
WOD:
4 x 3:00 AMRAP -
400 meter run
Max pull-ups or ring rows
*Rest 2:00 between AMRAPs; score is total # of pull-ups or ring rows
Accessory:
Accumulate 30-50 TRX knees-to-elbow
Friday, July 8
Warm-up: 3 rounds - 5 muscle clean + 5 front squat + 5 strict press (empty barbell) + :20 handstand hold + :30 hands on box stretch
Strength:
Every :90 for 8 rounds (12:00) -
1 squat clean and jerk (push or split) OR
1 power clean + 1 front squat + 1 jerk (push or split)
*build to a tough single, or stay light to moderate and work on form
WOD:
14:00 EMOM -
1st: 4 thrusters + 4 push press or push jerk (115/85 or 95/65 or 65/35)
2nd: 4 HSPU (or any push-up variation) + 8 v-ups
*Pick a weight where you can do all 8 reps unbroken
Accessory:
3 x max effort barbell curls (45/35), resting :60 between sets
Saturday, July 9
Warm-up: In 10:00, build to moderate snatch weight; between warm-up lifts, get :30 alt quad stretch + :30 chest opening stretch
Strength:
10:00 EMOM -
1 power or squat snatch (athlete’s choice) @ moderate weight
WOD:
For time -
5,000 meter row or ski
*Every 2:00 (starting at 2:00), get 6 burpees over rower or barbell
Accessory:
Accumulate 1:00 pigeon stretch/side + 1:00 banded hamstring stretch/side