Monday, August 28 - Saturday, September 2
Monday, August 28
Warm-up: 5-4-3-2-1 strict press + push press + push jerk (empty barbell) + banded pull-aparts + banded good morning + :30 gymnastics warm-up
Strength:
Every :90 x5 (15:00) -
:30-:45 KB deficit sumo deadlift, challenging weight https://youtu.be/jgXg15mxAlY?si=UVsrM_rTcB9_Iw9w
:45-:60 work on gymnastics skill of choice
WOD:
15:00 EMOM -
Minutes 1:00-5:00 - 5 strict press
Minutes 5:00-10:00 - 3 push press
Minutes 10:00-15:00 - 1 push or split jerk
*Start light (50% 1RM strict press) and slowly build each minute if possible; have plates set up by your rack to quickly add
Accessory:
Accumulate 30 prone T raises, :01 pause at top https://youtu.be/3GJoiYUYwr0?si=GC2SXcTVg_Dcxveh
Tuesday, August 29
Warm-up: 10-8-6-4-2 hang power or squat clean, athlete’s choice (start w/ empty barbell and build to 60% 1RM/moderate weight) + bootstrappers + alt Cossack squat
Strength:
In 14:00, complete the following, touch and go if possible (:90 rest between rounds) -
10-8-6-4-2
Hang squat or power clean (60%, 65%, 70%, 75%, or 80% 1RM)
WOD:
20:00 EMOM for max front squat reps -
10/8 cal bike + max front squat (95/65 or 65/45)
Rest
*Scale to 8/6 bike cals if you are getting less than :20 for front squats
Accessory:
3x 12-15 banded sit-ups (:60 rest between sets) https://youtube.com/shorts/F2zEAw1GL5w?feature=shared
Wednesday, August 30
Warm-up: 2 rounds - 10 seated banded row + :30 easy jump rope + 8 tempo ring rows + :30 runner lunge/side + 10 banded lat pull-down
Strength:
In 12:00, superset the following x3 (:90 rest between rounds) -
8-10 kipping chest-to-bar pull-ups, or other challenging pull movement https://youtu.be/AyPTCEXTjOo?si=gC0ugZgkJ7uAUV3F
10-12 alt renegade rows (2 @ 50/35 or 40/20 or 20/10) https://youtu.be/gi1EwrDbgJo?si=ODyCjnudsSQ1kcUs
WOD: (15:00)
3:00 AMRAP x3 (2:00 rest between AMRAPs) -
400 meter run
Max double unders or singles
*Score is total # jump rope reps
Accessory:
Accumulate 1:00 hands on bench stretch + 1:00 chest opening stretch on low rings
Thursday, August 31
Warm-up: 2 rounds - 6 inch worms w/ push-up + :30 pigeon stretch/side + 8 deadlift, very light weight + :30 seated hamstring stretch/side + 10 banded forward raises
Strength:
15:00 EMOM -
:30-:45 DB bench press (2 @ moderate weight), banded if desired https://youtu.be/s0_XPYsZtk0?si=PtkDzJQ1ln3PPz-_
3-5 deadlift, building to WOD weight
Rest
WOD:
For time -
21-15-9
Deadlift (225/155 or 155/105 or 105/75)
9-7-5
Wall walks
Accessory:
Accumulate 60-100 banded hollow rocks https://youtu.be/SpdUm2qrhk8?si=JRq4plrdKqwQ3_c0
Friday, September 1
Warm-up: 3 rounds - 9 straight leg sit-ups + 7 back squat (start w/ empty barbell and slowly build) + 5 thoracic rotation from runners lunge/side + :30 alt quad stretch
Strength:
Every 2:00 x9 (18:00) -
Back squat (build to heavy single or stay moderate for 5 reps each set)
5-3-3-3-1-1-1-1-1
WOD:
For time -
75-100 DB weighted sit-ups (50/35, 40/20, or 20/10)
*Athlete will hold 1 DB at chest the entire time, unless resting; anchor feet if needed https://youtu.be/4YOoMXPnOu4?si=RfyVeL0VWIDXEq_m
Accessory:
Accumulate 2:00-4:00 Sorenson hold
Saturday, September 2
Warm-up: 3 rounds - 8 alt DB snatch (start light and build) + :30 easy row or ski + 8 ring rows, :03 pause @ top + :30 banded pull down w/ glute bridge https://youtu.be/az_TQ0ZsujE?feature=shared
WOD: (30:00)
7:00 AMRAP x3 (3:00 rest between rounds) -
40 alt DB snatch (50/35 or 40/20 or 20/10)
800 meter row or ski
Max BMU, jumping BMU, or other challenging pull movement in remaining time
https://youtu.be/VJO2k6zRq1Q?si=566-xqp0G8XbPw7U
Accessory:
5:00-10:00 handstand work
Monday, August 21 - Saturday, August 26
Monday, August 21
Warm-up: 3 rounds - 12 banded lat pull-downs + 10 tempo ring rows + 8 push-up to pike + 6 thoracic rotation from runner lunge/side + 4 hips to bar or :30 glute bridge
Strength:
In 10:00, complete 3 rounds (2:00 rest between rounds) -
Max unbroken push-ups
WOD:
10 rounds for time -
200 meter run
2 bar muscle-up, or 4 challenging pull-ups
Accessory:
3x 10-12 side plank w/ banded row/side (:60 rest between rounds) https://youtu.be/K1GWnZ-RDPw
Tuesday, August 22
Warm-up: 10-8-6-4-2 back squat from rack + front squat from ground (start w/ empty barbell and slowly build) + alt quad stretch + :30 seated hamstring stretch/side
Strength:
15:00 EMOM (athlete will use 2 separate barbells) -
5 back squat (from rack), building to 75% 1RM
3 front squat (power clean from ground), building to 75% 1RM
Rest
WOD:
For quality reps @ steady pace -
Back squat (from rack) @ 75% 1RM
5-5-5-5-5
Front squat (power clean from ground) @ 75% 1RM
3-3-3-3-3
Accessory:
3x 12-15 GHD hip extensions (:60 rest between rounds) https://youtu.be/P0iuN0xygc0
Wednesday, August 23
Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and slowly build) + scorpion stretch/side + :30 banded pull-aparts + :30 easy row or ski
Strength:
Every 2:30 x6 (build to a heavy set or stay moderate and work on mechanics) -
Bench press
5-5-5-5-5-5
WOD:
For time -
2,000 meter row or ski
*Every minute, perform 5 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
3x 8-10 dips (:60 rest between sets)
Thursday, August 24
Warm-up: 2 rounds - 9 snatch pull + 7 snatch high pull + 5 muscle snatch + 3 overhead squat (empty barbell or pvc) + :30 easy bike
Strength:
E2MOM x9 (18:00) - start light and build to a heavy single, or stay moderate to focus on mechanics -
Squat or power snatch (athlete’s choice)
3-3-3-2-2-2-1-1-1
WOD:
10:00 EMOM for max calories -
:30 bike sprint / :30 rest
Accessory:
Accumulate 40 m handstand walk, or 3:00-5:00 handstand work or challenging plank
Friday, August 25
Warm-up: 3 rounds - 12 alt toe touch from plank + 10 alt reverse Samson + 8 alt Cossack squat + 6 alt DB suitcase lunge (start light and build) + :30 pvc pass through
Strength:
In 15:00, compete 5 sets (2:00 rest between sets) -
DB walking suitcase lunge (2 @ 50/35 or 35/20)
20-18-16-14-12
WOD:
E2MOM x8 (16:00), or until you can no longer complete reps in timeframe -
10 DB hang power cleans (2 @ 50/35) + x burpees over DB’s
Round 1: 4 burpees
Round 2: 6 burpees
Round 3: 8 burpees
Round 4: 10 burpees
Round 5: 12 burpees
Round 6: 14 burpees
Round 7 and 8: Max burpees
*Score is total # burpees; scaling option for burpees = HRPU
Accessory:
3x 6-8 KB single leg RDL/side https://youtu.be/VnHvZtV8Gz0
Saturday, August 26
Warm-up: 3 rounds - 12 banded good mornings + :30 easy row, bike, or ski + 10 alt thoracic reach from low squat + :30 easy jump rope + 8 KB hip opening stretch/side
WOD:
30:00 for total row, bike, or ski cals -
@ 0:00 -
21-15-9
Wall balls (20/14 or 14/10)
Box jump-over or step-over (24/20 in)
@10:00 -
15-12-9
KB swings (70/54 or 54/35 or 35/20)
Pull-ups or ring rows
@ 20:00 -
100 double under or 200 singles
*Make note of calories before each circuit in case cardio machine resets
Accessory:
Max sit-ups in 5:00
Monday, August 14 - Saturday, August 19
Monday, August 14
Warm-up: 3 rounds - 10 pvc pass through + 8 overhead squat w/ pvc or empty barbell + 6 push-up to pike + :30 easy bike
Strength:
Every :90 x8 (12:00) -
5 overhead squat, or other challenging squat of choice
*start light and build to a heavy set, or stay light/moderate and work on technique
WOD:
For time -
45 cal bike
30 burpees or HRPU
15 overhead squats (135/95 or 95/65 or 65/45) or other challenging squat of choice
*Take barbell from rack
Accessory:
Accumulate 1:00 shoulder CARS/side https://youtu.be/ghXn2-ZYfU4
Tuesday, August 15
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to Strength weight) + toes-to-rig + wall ball squats + banded pull-aparts
Strength:
In 15:00 superset the following for 4 rounds (:90 rest between rounds) -
12-15 bench press (135/95 or 95/65 or 65/45)
12-15 toes-to-bar, knees-to-elbow, or v-ups
WOD:
Every 3:00 x4 (12:00)
25 wall balls, unbroken if possible (20/14 or 14/10)
Accessory:
Accumulate 3:00 Sorenson hold - focus on staying horizontal to ground
Wednesday, August 16
Warm-up: 5-4-3-2-1 scorpion stretch/side + deadlift (start light and slowly build) + :30 handstand hold or plank + :30 alt quad stretch
Strength:
Every :90 x5 (15:00) -
3-5 deadlift, building to WOD weight
:30-:45 handstand work, or challenging plank
WOD:
6 rounds for time -
200 meter run
5 deadlifts (275/185 or 225/155 or 155/105)
Accessory:
4x/side 15-25 lateral v-ups https://youtu.be/ikDIDDVeIlE
Thursday, August 17
Warm-up: 10-8-6-4-2 strict press (empty barbell) + alt groiner + alt Cossack squat + banded forward raises + :30 warm up for gymnastics skill
Strength:
15:00 EMOM -
3 push or split jerk (athlete’s choice) building toward 75% 1RM
:45-:60 work on muscle-ups, pull-ups, or other challenging pull movement
Rest
WOD:
E2MOM x8 (16:00) -
15/12 cal row or ski
1 jerk, push or split from rack
*Sets 1&2 75% 1RM, sets 3&4 80% 1RM; sets 5&6 85% 1RM; sets 7&8 90% 1RM
Accessory:
Accumulate 50-75 banded row from Superman https://youtu.be/5xQRtwy9Sj4
Friday, August 18
Warm-up: 5-4-3-2-1 cleans pull + clean high pull + muscle clean + pistol squat/leg to bench + :30 easy jump rope
Strength:
In 16:00, complete the following x4 (:90 rest between sets) -
10-12 alternating pistol squat
3-5 hang power clean, building to 60% 1RM power clean
WOD:
For quality reps @ steady pace -
Power clean @ 60% 1RM (aim to do reps unbroken each round)
15-12-9-6-3
*40 double under or 80 singles after each round
Accessory:
Accumulate 1:00/side prone shoulder stretch https://youtu.be/tatrv67rou8
Saturday, August 19
Warm-up: 3 rounds = 12 alt thoracic reach from low squat + 10 alt single leg v-up + 8 back squat (empty barbell) + :30 easy row or ski
Strength:
Every :90 x5 (15:00) -
:45-:60 sit-ups
3-5 back squats, building to WOD weight
WOD:
For time -
30 back squats @ BW or ½ BW
1,000 meter row or ski
Accessory:
3x 12-15 banded hamstring curls (:60 rest between sets)
Monday, August 7 - Saturday, August 12
Monday, August 7
Warm-up: 10-8-6-4-2 kip swing or :20 hollow hold + push-up to pike + alt thoracic reach from low squat + alt Cossack squat
WOD: (24:00)
6:00 AMRAP x3 (2:00 rest between AMRAPs) -
400 meter run
Max rounds Cindy
*1 round Cindy = 5 pull-ups + 10 push-ups + 15 air squats; pick up where you leave off each round (e.g., if you end at 2 pull-ups, start your next round w/ 3 pull-ups); score is total rounds of Cindy
Accessory:
Accumulate 75-100 hollow rocks
Tuesday, August 8
Warm-up: 5-4-3-2-1 power clean + strict press (start w/ empty barbell and build to 50% 1RM jerk) + pvc pass through + :30 easy jump rope
Strength:
Every :90 x8 (12:00) -
1 clean and jerk (start light and build to a heavy single or stay moderate for 3 reps)
WOD: (20:00)
5 rounds for time (:60 rest between rounds) -
30 double under or singles
15 hang power snatch (75/55 or 55/35)
30 double under or singles
Accessory:
3x 8-10 Cuban press, very light weight https://youtu.be/XpcOM9Np9LQ
Wednesday, August 9
Warm-up: 3 rounds - 6 inch worms + 8 back rack lunges (start w/ empty barbell and build to Strength weight) + 10 alt reverse Samson + :30 easy bike
Strength:
E3MOM x3 (9:00) for quality reps @ steady pace -
:45-:60 back rack lunges (135/95 or 95/65 or 65/45)
WOD: (21:00)
3 rounds for max cals (3:00 rest between rounds) -
Tabata bike (:20 work/:10 rest x8)
*Complete as many calories as possible while maintaining the tabata format. Tip: leave some in the tank - work hard but don’t go above 8-9 RPE)
Accessory:
1:00/side banded hip flexor stretch (add overhead reach if desired) https://youtu.be/g1sOD9TYrLY
Thursday, August 10
Warm-up: 3 rounds - 10 banded good mornings + 8 runner lunge w/ thoracic rotation/side + 6 bootstrappers + :30 pigeon stretch/side
Strength:
Every :90 x8 (12:00) -
3-5 deadlifts, building to 60% 1RM or moderate weight
WOD:
In 20:00, complete the following @ steady pace (2:00 rest between rounds) -
Deadlift (start @ 60% 1RM or moderate weight)
5-5-5-5-5-5
*Advanced athlete’s should build to a heavy set of 5; if you are not comfortable building heavy, focus on form and build to a weight that is moderately challenging
Accessory:
Accumulate 1:00 seated hamstring stretch/side + 1:00 figure-4 stretch on wall
Friday, August 11
Warm-up: 2 rounds - 6 thread the needle w/ thoracic rotation/side + 8 bench press (empty barbell) + 10 banded pull-aparts + 12 banded forward raises
Strength:
10:00 EMOM -
3 bench press, building to WOD weight
WOD:
In 20:00, complete the following for quality reps -
HSPU or any push-up variation
20-18-16-14-12
Bench press (185/125 or 135/95 or 95/65)
10-8-6-4-2
Bar muscle-up or C2B pull-up
5-4-3-2-1
Accessory:
3x 8-10 1-arm bent-over row
Saturday, August 12
Warm-up: 10-8-6-4-2 back squats (start w/ empty barbell and build to Strength weight) + KB hip opener stretch/side + supine tuck-ups
Strength:
E2MOM x6 (12:00) -
6-8 back squats @ BW or ½ BW
WOD:
For time -
21-15-9
Thruster (95/65 or 65/45)
Toes-to-bar, knees-to-elbow, or v-ups
Accessory:
5:00 handstand work or gymnastics skill of choice
Monday, July 31 - August 3
Monday, July 31
Warm-up: 10-8-6-4-2 back rack lunge (empty barbell) + alt Cossack squat + bootstrappers + :30 easy jump rope
Strength:
8:00 EMOM -
:45-:60 back rack lunges @ steady pace (95/65 or 65/45)
Rest
WOD:
20:00 AMRAP @ steady pace (zone 2) -
10 air squats
30 double under or 60 singles
200 meter run
*Add 10 air squats each round
Accessory:
Accumulate 1:00/side figure-4 stretch on wall + 1:00 straddle stretch
https://youtu.be/Wrc8bvRpKUA / https://youtu.be/T8bM64l9s5U
Tuesday, August 1
Warm-up: 3 rounds - 12 alt single leg v-up + 10 pvc pass throughs + 8 banded pull-apart + 6 banded forward raises + 150 meter easy row or ski
Strength:
12:00 EMOM -
:30-:45 strict press (empty barbell)
:30-:45 bicep curls (empty barbell)
Rest
WOD:
Every 2:00 until failure (add 3 TTB/round until you can no longer finish reps in designated timeframe) -
12/10 cal row or ski
3-6-9-12-15….
Toes-to-bar, knees-to-elbow, or v-ups
*Score is total # TTB, KTE, or v-ups
Accessory:
Accumulate 1:00 prone pec stretch/side https://youtu.be/TWjc1WDx0iI
Wednesday, August 2
Warm-up: 12:00 AMRAP @ steady pace - 3-5 power clean (start w/ empty barbell and build to 75% 1RM) + 8 banded good mornings + :30 easy bike
WOD:
Every 7:00 x3 (21:00) -
15 bike cals
3 power clean @ 75% 1RM
12 bike cals
2 power clean @ 80% 1RM
9 bike cals
1 power clean @ 90% 1RM
Accessory:
Accumulate 40 meter HS walk or 1:00 HS plate walk https://youtu.be/Q-fKAoyzK6w or 1:00 HS hold or 2:00 weighted plank (rest as needed)
Thursday, August 3
Warm-up: 10-8-6-4-2 alt DB snatch (start light + build to Strength weight) + alt thoracic reach from squat + tempo ring row + glute bridge (:03 hold at top)
Strength:
Every :90 x5 (15:00) -
15-20 sit-ups (weighted or GHD if possible)
8-10 alt DB snatch (75/50 or 50/35 or 35/20)
WOD:
For time -
30-25-20-15-10-5
Wall balls (20/14 or 14/10)
*3 bar muscle-ups or 6 strict pull-ups or ring rows after each round
Accessory:
Accumulate 30-50 prone Y raises https://youtu.be/w1AWGKubE5U
Friday, August 4
Warm-up: 3 rounds - 12 alt toe touch from plank + 10 alt scorpion stretch + 8 bench press (start w/ empty barbell and slowly build) + 6 pvc pass through
Strength:
Every :90 x 10 (15:00) -
3-5 bench press, building slightly heavier than WOD weight
WOD:
For time -
30 burpees or HRPU
30 bench press (155/105 or 105/75 or 75/55)
30 burpees or HRPU
Accessory:
3x 10-12 DB renegade row, :60 rest between sets (2 @ 50/35 or 35/20 or 20/10)
Saturday, August 5
Warm-up: 3 rounds - 12 alt box step up + 10 banded good mornings + 8 back squat + 6 deadlift (start w/ empty barbell and slowly build) + 4 inch worms w/ push-up
*Athlete will need 2 separate barbells for today’s training
Strength:
15:00 EMOM -
3-5 back squat (building to WOD weight)
3-5 deadlift (building to WOD weight)
Rest
WOD:
20:00 EMOM for total reps @ steady pace -
1.) :30 box jump overs or step-overs (24/20 in)
2.) :30 back squats (225/155 or 155/105 or 105/75)
3.) :30 double under or singles
4.) :30 deadlifts (225/155 or 155/105 or 105/75)
Accessory:
Accumulate 1:00 banded hip flexor stretch/side + 1:00 elevated pigeon stretch/side