Monday, July 22 - Saturday, July 27
Monday, July 22
Warm-up: 2:00 easy row, bike, or ski (1x) directly into 2 rounds - 10 alt box step-up + 5/side 1-arm DB snatch (light) + 5 high bar dips or 10 dips from bench + 5 DB bench press (2 @ light weight) + 10 pvc pass through
WOD:
E2MOM x3 (36:00) -
30/20 cal row or ski (scale to 20/10)
5 box jump (30/24 or 24/20) + 10 DB bench press (2 @ 50/35 or 40/25 or 30/15)
30/20 cal bike (scale to 20/10)
10 alt 1-arm DB Devil press @ 50/35 o4 40/25 or 30/15
20 sit-up
5 bar muscle-up or 10 pull-up or ring row
Accessory:
3x 10-12/side cable Pallof rotation @ moderately challenging weight
https://youtube.com/shorts/9r84rl0IxCI?si=6nokPw_iYkaKo_qT
Tuesday, July 23
Warm-up: 6-4-2 muscle clean + front squat + strict press (start w/ empty barbell and slowly build) + thoracic rotation/side from low squat + alt reverse Samson + :30 easy jump rope + :30 Farmer hold (light) https://youtu.be/Xt7ocQZ0VrA?si=QTo99ZrZO1ZL_gSL
Strength:
Every :90 x4 (12:00) -
3 hang power clean + 4 front squat + 2 push jerk (build to a challenging complex if possible; reps should be unbroken)
100-ft Farmers carry (2 @ 70/53 or 53/35 or 35/20)
WOD:
For time -
75 double under or 150 singles
25 hang power clean (155/105 or 105/75 or 75/45)
50 toes-to-bar, knees-to-elbow, or supine toes-to-rig
25 hang power clean (155/105 or 105/75 or 75/45)
75 double under or 150 singles
Accessory:
3x 8-10 barbell hip thrust, :03 pause @ top (same weight as power cleans)
Wednesday, July 24
Warm-up: 8-6-4 wall ball thruster + banded good morning + alt Cossack squat + banded single leg RDl/side + :30 alt shoulder tap from handstand, pike, or plank
Strength:
In 14:00, superset the following x4 (:90 rest between supersets) -
6-8/side single leg KB RDL (53/35 or 35/20 or 20/10)
30-ft HS walk, :30 weight shift from pike or HS on wall, or :30-:60 challenging plank
WOD:
AMREPS in 16:00 (for total wall balls) -
400 meter run
40 alt goblet lunge (53/35 or 35/20 or 20/10)
400 meter run
40 KB swing (53/35 or 35/20)
400 meter run
Max wall ball reps in remaining time (20/14 or 14/10)
Accessory:
3x 8-12 dips from rings, dips handles, or bench
Thursday, July 25
Warm-up: 2 rounds - 12 banded pull-apart + 10 DB strict press (light) + 8/side thoracic rotation from runners lunge + 6 back squat (start w/ empty barbell) + 4 inch worm w/ push-up + :30 lateral line hops
WOD:
On a running clock @ steady pace -
Starting @ 0:00 -
1-2-3-4-5-6-7-8-9-10
Pull-up or challenging ring row
Back squat (135/95 or 95/65 or 65/45)
On the 12:00 -
21-15-9
Handstand push-up or any push-up variation
Deadlift (135/95 or 95/65 or 65/45)
On the 24:00 -
3 rounds -
10 burpees over DB
10 DB push press (2 @ 50/35 or 40/25 or 30/15)
Accessory:
Accumulate 50-100 alternating plank hip dips (rest as needed)
https://youtu.be/DnVU4qqPmgQ?si=0I93ClpcJp--aknS
Friday, July 26
Warm-up: 2:00 easy row, bike, or ski (1x) directly into 5-4-3 bench press (start w/ empty barbell and build to 60% 1RM) + scorpion stretch/side + 1-arm banded snow angel/side + :20 chest opener stretch on rings or trx
Strength:
E2MOM x6 (12:00) -
Bench press
12-10-8-6-4-2 (@ 60, 65, 70, 75, 80, 85% 1RM respectively)
Partner WOD:
E2MOM until 200 calories (you go, I go) -
5 wall walk (scale to 3)
Max row, bike, or ski cals
*Partners switch every 2:00
Accessory:
Tabata alternating KB gorilla row (2 @ 53/35 or 35/20)
Saturday, July 27
Warm-up: 2 rounds - 10 alt DB renegade row + 8 DB power clean (2 @ light weight) + 6 kip swings + 8 bootstrapper + 10 supine toes-to-rig + :30 easy jump rope
Strength:
12:00 EMOM -
8-10 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
Max unbroken kipping toes-to-bar or knees-to-elbow, or v-ups
Rest
WOD:
For time -
100 DB power clean (2 @ 50/35 or 40/25 or 30/15)
*Every time you break - 30 double under (50 singles)
Accessory:
Accumulate 1:00/side banded hamstring stretch + 1:00/side banded hip flexor stretch + 1:00/side figure-4 stretch
Monday, July 15 - Saturday, July 20
Monday, July 15
Warm-up: 2:00 easy row or ski (1x), directly into 2 rounds - 10 banded good morning + 8 alt scorpion stretch + 6 strict press (empty barbell) + 4 inch worm w/ push-up
Strength:
In 12:00, every :90 x8 (start moderate and build as able) -
1 jerk, push or split (athlete’s choice)
WOD:
For time -
18-16-14-12-10
Handstand push-up or push-up variation
Row calories
DB deadlift (2 @ 50/35 or 40/25 or 30/15)
Accessory:
3x10/side DB woodchopper @ moderate weight
https://youtu.be/bxSY805t8CQ?si=UVBJfMd1TyOIrInz
Tuesday, July 16
Warm-up: 5-4-3 back squat (start w/ empty barbell) + thoracic reach from low squat/side + reverse Samson/side + :30/side elevated pigeon stretch on bench
Strength:
In 20:00, complete the following for load (:90 rest between sets) -
10-10-7-7-4-4-1-1
Back squat (start light and build as able)
WOD:
3 rounds for time -
400 meter run
15 front squat (95/65 or 65/45 or 45/35)
Accessory:
Accumulate 1:00-2:00/side Copenhagen plank (rest as needed)
Wednesday, July 17
Warm-up: 2 rounds - :30 easy jump rope + 10 alt Cossack squat + 8 muscle clean + 6 alt front rack reverse lunge (empty barbell) + 8 alt groiner + 10 supine toes-to-rig
Strength:
16:00 EMOM -
2 power clean + 6 alt front rack reverse lunge (start light and build if possible)
:30-:45 barbell ab rollout or plank on barbell
:30-:45 strict toes-to-bar or strict knees-to-elbow https://youtu.be/xX9Hzi7Onnw?si=2XV4_pxCfAlICQCz https://youtu.be/_DUlB4YpZRw?si=8ygfHCD9lIPX-owt
Rest
WOD:
10:00 AMRAP -
20 double under or 40 singles
2 hang power clean (135/95 or 95/65 or 65/45)
20 double under or 40 singles
4 hang power clean
20 double under or 40 singles
6 hang power clean
*Continue to add 2 power clean reps until time is up
Accessory:
Tabata DB gun hold (2 @ moderately challenging weight)
https://youtu.be/73eiD1gDvDc?si=Pgl19jsrl5h38w6R
Thursday, July 18
Warm-up: 2:00 easy bike (1x) directly into 2 rounds - 10 alt box step-up + 8 tempo ring row + :10 chin over bar hold + 5 burpee broad jump + 10 pvc pass through + 5 kip swing or kipping hips to bar
WOD:
30:00 EMOM for total reps -
:45 max burpees or up downs
:45 max box jump over or step-over (24/20 in)
:45 max bar muscle-up, pull-up, or challenging pull variation
:45 max bike cals
Rest
Accessory:
Accumulate 30-45 GHD hip extensions
Friday, July 19
Warm-up: 2 rounds - 5 snatch pull + 5 high snatch pull + 5 muscle snatch + 5 overhead squat (empty barbell or pvc) + 10 alt pistol squat to bench + :30 warm up for gymnastics skill of choice
Strength:
Every :90 x4 (12:00) -
:30-:60 work on gymnastics skill of choice
10-15 barbell OH squat or plate OH squat @ light weight
WOD:
In a 20:00, complete 2 rounds @ steady pace (3:00 rest between rounds) -
50 sit-up (weighted or GHD if possible)
-Directly into-
10-8-6-4-2
Pistol squat, alternating
Power snatch (see weight suggestions below)
10 @ 85/55 or 65/45 or 45/35
8 @ 95/65 or 85/55 or 65/45
6 @ 115/75 or 95/65 or 85/55
4 @ 125/85 or 115/75 or or 95/65
2 @ 135/95 or 125/85 or 115/75
Accessory:
3x 8-10 scap Y raises on rings
https://youtu.be/26DFGWeGrTg?si=vE7aTfiU_1rmxmxb
Saturday, July 20
WOD:
Upper Body Pressing Movement: Overhead Press or Bench Press
You have 14 min to warm up to your opening weight.
You have 6 Min to hit your heaviest single of the day in 3 attempts
Lower Body Pulling Movement: Deadlift
You have 14 min to warm up to your opening weight.
You have 6 Min to hit your heaviest single of the day with 3 attempts
5 Min Transition
Take 65% of your daily heavy on each lift and load the bar accordingly
10-9-8-7-6-5-4-3-2-1
Push & Pull for time
Accessory:
Eat Food
Monday, July 8 - Saturday, July 13
Monday, July 8
Warm-up: 2:00 easy bike (1x) directly into 2 rounds - 10 banded good morning + 8 tempo ring row + 6 push-up to pike + 4/side thread the needle w/ thoracic rotation
Strength:
12:00 EMOM -
8-10 KB push-up (54/35 or 35/25)
Max unbroken kipping pull-up or pull variation (1x then rest)
Rest
WOD:
For time -
30 cal bike
60 KB swing (54/35 or 35/20)
30 cal bike
Accessory:
3x8-10/side KB bent over row (same weight as above, :60 between sets)
Tuesday, July 9
Warm-up: 8-6-4 banded single leg RDL/side + 1-arm KB floor press from hollow/side (light) + banded pull-apart + alt toe touch from plank + :30 easy jump rope
Strength:
In 14:00, superset the following x4 (:90 rest between supersets) -
1 single leg KB RDL + 6 bent-over row/side @ moderate weight
8-10/side 1-arm KB floor press from hollow body position @ moderate weight
WOD:
E2MOM x8 (16:00) -
2 wall walk (or variation)
30 double under or 60 singles
*Wall walk variations = 1.) box wall walk or 2.) walk out from rower seat (see videos below)
https://youtu.be/wx2Nqpn0C5A?feature=shared
https://youtube.com/shorts/_H0Aw9F5IlI?si=mDk2gbS36MDB2LZl
Accessory:
3x 8-10/side single arm DB preacher curl (2 @ moderate weight)
https://youtu.be/enH6glsf-u4?si=DwOuQ3gcU5qYINSr
Wednesday, July 10
Warm-up: 2:00 easy row or ski (1x), directly into 3 rounds - 5 muscle clean (start light and build) + 10 alt reverse Samson + 5 inch worm w/ push-up + 10 alt Cossack squat
Strength:
Every :90 x8 (12:00) -
5-4-3-2-1-1-1-1
Power clean (start @ moderate weight and build if possible)
WOD:
For total calories -
:90 work / :30 rest x9 (20:00) -
Max cal row or ski
*Rest for 2:30 after rounds 3 and 6
Accessory:
3x 10-12 DB hip thrust from bench, :03 pause @ top (challenging weight)
Thursday, July 11
Warm-up: 3 rounds - 5 snatch pull + 5 muscle snatch + 5 overhead squat (empty barbell) + 10 pvc pass through + 5 wall ball thruster + 10 alt single leg v-up
Strength:
In 12:00, complete the following (start light and build slowly as form allows, resting :90 between sets) -
10-8-6-4-2
Barbell or plate overhead squat or plate extended squat
https://youtu.be/pn8mqlG0nkE?si=ucok_fvMJgQM-gJo
https://youtu.be/Vn6MVIaG598?si=wtOXgVNq2GTwSQCo
https://youtu.be/3tOBe4mvo6c?si=KQQLWNtuYRIglu4h
WOD:
9:00 EMOM -
6-8 power snatch (115/75 or 85/65 or 55/35)
9-12 toes-to-bar, knees-to-elbow, or supine toes-to-rig
10-15 wall ball (20/14 or 14/10)
At 9:00 on the clock, 3 rounds for time -
6-8 power snatch (same weight as above)
9-12 toes-to-bar, knees-to-elbow, or supine toes-to-rig
10-15 wall ball (same weight as above)
Accessory:
Accumulate 1:00/side banded trap stretch https://youtube.com/shorts/hAArK1hB9vQ?si=fQnSD132enjyPDpG
Friday, July 12
Warm-up: 2 rounds - 10/side thoracic rotation from runners lunge + 8 alt scorpion stretch + :30/side figure-4 stretch + 10 alt hamstring scoops https://youtube.com/shorts/IVrUMcBye3E?feature=shared
Strength:
Every 2:30 x4 (10:00) -
30 alt bicycle crunch + 20 alt mountain climber + 10/side lateral v-up
WOD:
Every 4:00 x5 (20:00) -
200 meter run
X alt goblet lunge (50/35 or 40/25 or 30/15)
X sit-up
———
Set 1 - x = 12
Set 2 - x = 14
Set 3 - x = 16
Set 4 - x = 18
Set 5 - x = 20
*Time cap for each round = 3:00
Accessory:
Accumulate 50-75 banded glute bridge, :03 pause @ top
Saturday, July 13
Warm-up: 8-6-4 DB hang power clean (light) + back squat (start w/ empty barbell) + alt quad stretch + tempo ring row + push-up to pike + :30 plate hops
WOD:
4 rounds for time (2:00 rest between rounds) -
13 DB power clean (2 @ 50/35 or 40/25 or 30/15)
11 back squat (135/95 or 95/65 or 65/45)
9 shuttle runs
7 burpee box jump-over or step-over (24/20 in)
5 bar muscle-up or challenging pull variation
*1 shuttle run rep = 25-ft down + 25-ft back; coach to set up cones outside
Accessory:
5:00-10:00 handstand skill work OR Tabata DB plank pull through https://youtu.be/Zko5x2SoQmo?si=LKU-LcQz7OY9q-V8
Monday, July 1 - Saturday, July 6
Monday, July 1
Warm-up: 5-4-3-2 bench press (start w/ empty barbell and build to 65% 1RM) + :30 easy jump rope + inch worm w/ push-up + sumo KB deadlift high pull (light weight)
Strength:
In 14:00, complete 3 rounds of the following cluster (:20 rest between clusters, 2:00 rest between rounds) -
Bench press
2-3-4-5-6 (round 1 @ 60% 1RM, round 2 @ 65% 1RM, round 3 @ 70% 1RM)
*20 reps = 1 round
WOD:
For time -
40-30-20-10
Russian KB swing or sumo KB deadlift (70/54 or 54/35 or 35/20)
80-60-40-20
Double under (or 160-120-80-40 singles)
Accessory:
3x10/side DB external rotation @ light weight
https://youtu.be/mbdDt0c9bZY?si=pFs4gewIZ55xBTlo
Tuesday, July 2
Warm-up: 2:00 easy bike (1x) directly into 2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean + 5 front squat (empty barbell) + 10 alt toe touch from plank + 10 alt Cossack squat + 10 tempo ring row
Strength:
12:00 EMOM -
8-10 strict pull-up or challenging pull variation
:45-:60 push-up + mountain climber complex (very steady pace) https://youtube.com/shorts/qJcFEKqcoGM?si=WgLMRBczGUZzjMm6
Rest
WOD:
In 15:00, complete the following for total bike calories -
On a 3:00 running clock -
25 hang power clean (95/65 or 65/45 or 45/35)
25 front squat (same weight as above)
Max bike cals in remaining time
-3:00 rest-
On a 3:00 running clock -
20 hang power clean (115/75 or 85/55 or 65/45)
20 front squat (same weight as above)
Max bike cals in remaining time
-3:00 rest-
On a 3:00 running clock -
15 hang power clean (135/95 or 115/75 or 85/55)
15 front squat (same weight as above)
Max bike cals in remaining time
Accessory:
3x10-15 barbell bicep curl, :03 eccentric and concentric tempo (45/35)
Wednesday, July 3
Warm-up: 2:00 easy row or ski (1x) directly into 2 rounds - 8 alt reverse Samson + 8/side thoracic rotation from runners lunge + 10 alt single leg v-up + :30/side figure-4 stretch
Strength:
Every :90 x4 (12:00) -
6-8/side deficit DB lunge w/ knee drive (2 @ moderate weight) https://youtube.com/shorts/8EKeiGvDSSA?si=iZodrnyiR8jd7Xel
:45-:60 Russian twist @ challenging weight
WOD:
6:00 AMRAP -
50 sit-ups (weighted or GHD if possible)
Max row or ski cals
-3:00 rest-
For time -
X row cals (total # of cals from above)
50 toes-to-bar, knees-to-elbow, or toes-to-rig
Accessory:
Accumulate 30-50/side banded rotation
https://youtu.be/L5J3juj8PYg?feature=shared
Thursday, July 4
Warm-up: 2 rounds - 10 alt scorpion stretch + :30 alt upward to downward dog + 10 alt box step-up + :30 high knees + 5/side 1-arm DB snatch (light) + :30 banded pvc hold from hollow https://youtu.be/F_Tr45dImsA?si=9hIxvAgXSL6Xmsh6
Partner WOD:
5 rounds for time (you go, I go) -
200 meter run (together)
10 bar muscle-up, jumping BMU, or 20 chest-to-bar or chin-over-bar pull-up
20 1-arm Devil press @ 50/35 or 40/25 or 30/15)
30 box jump over or step-over (24/20 in)
200 meter run (together)
*On Devil press, switch arms every 5 reps; partners split reps evenly for each movement
Accessory:
1:00/side banded hamstring stretch
1:00/side banded hip flexor stretch
Friday, July 5
Warm-up: 2:00 easy ski (1x) directly into 8-6-4-2 deadlift + strict press (light weight) + inch worm w/ push-up + alt thoracic reach from squat + :20 chest opening stretch
WOD:
In 30:00, complete the following @ a steady pace (start light and build to a challenging single if possible) -
10-9-8-7-6-5-4-3-2-1
Deadlift
Jerk, push or split
Accessory:
Accumulate 20-30 prone Y raise + prone T raise, :03 pause @ top
https://youtu.be/w1AWGKubE5U?si=SB8AhjJ5N4vg-EV0
https://youtu.be/yejKRcxeH90?si=EhQz63nhCQUR5dCB
Saturday, July 6
Warm-up: 2:00 easy row, bike, or ski (1x) directly into 8-6-4 alt pistol squat to bench + push-up to pike + alt quad stretch + alt shoulder taps from handstand, pike, or plank
Strength:
Every :90 x5 (15:00) -
:30-:45 alt pistol squat or pistol squat progression work
30-ft handstand walk or :30-:45 other handstand work
WOD:
Every :90 x10 (15:00) -
13 cal row, bike, or ski + 1 burpee
12 cal row, bike, or ski + 2 burpee
11 cal row, bike, or ski + 3 burpee
10 cal row, bike, or ski + 4 burpee
9 cal row, bike, or ski + 5 burpee
8 cal row or ski + 6 burpee
7 cal row or ski + 7 burpee
6 cal row or ski + 8 burpee
5 cal row or ski + 9 burpee
4 cal row or ski + 10 burpee
*Scaling option = HSPU instead of burpees; scale calories as needed
Accessory:
Cuban press (2 light plates) - accumulate 20-30 reps https://youtu.be/XpcOM9Np9LQ?si=S7zqF4y-hsWn0kKq
Monday, June 24 - Saturday, June 29
Monday, June 24
Warm-up: 8-6-4 DB OH walking lunge/side (light) + banded bent over row (:03 pause @ top) + muscle snatch (empty barbell) + :30 easy jump rope + pvc pass through
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
6-8/side 1-arm DB overhead walking lunge (50/35 or 40/25 or 30/15)
8-10/side 1-arm bent over row (same weight as above)
WOD:
4 rounds for time (:60 rest between rounds) -
30 double under or 60 singles
15 hang power snatch (75/55 or 45/35)
30 double under or 60 singles
Accessory:
Accumulate 1:00/position - banded 3-way shoulder stretch
Tuesday, June 25
Warm-up: 5-4-3 back squat (light) + toe touch from plank/side + tempo ring row + kip swing + quadruped thread the needle w/ thoracic rotation/side + bootstrapper
Strength:
15:00 EMOM -
3-5 back squat, building slightly heavier than WOD weight
30-ft HS walk, :30 weight shift from HS or pike, or :30-:45 challenging plank
Rest
WOD:
10:00 AMRAP -
3 bar muscle-up or 6 chest-to-bar, chin-over-bar pull-up, or ring row
6 back squat (185/125 or 135/95 or 95/65)
Accessory:
Accumulate 60-80/side banded X walk
https://youtu.be/RyJonI6zQaE?si=w_FJyVxFZZhlInZc
Wednesday, June 26
Warm-up: 2:00 easy row, bike, or ski directly into 5-4-3-2-1 deadlift + bench press (start light and build to WOD weight) + scorpion stretch/side + alt Cossack squat
WOD:
For quality reps @ steady pace -
15-12-9-6-3
Deadlift @ 125% BW, or BW, or ½ BW
15/12 cal bike after each round (scale to 12/9)
-3:00 rest-
15-12-9-6-3
Bench press @ BW or ¾ BW or ½ BW
15/12 cal row or ski after each round (scale to 12/9)
Accessory:
3x10-15 prone hamstring curl w/ med ball
https://youtu.be/QmM132RRFmQ?si=qhu5xhjHZApdyVuT
Thursday, June 27
Warm-up: 2:00 easy row, bike, ski or run (1x) directly into 2 rounds - 5 inch worm w/ push-up + 10 supine toes-to-rig + 5 reverse Samson stretch/side + 10 alt box step-up
WOD:
30:00 EMOM @ steady pace -
:45 burpees or up downs
:45 toes-to-bar, knees-to-elbow, or toes-to-rig
:45 box jump or alt box step-up (24/20 in)
:45 sit-up (GHD or weighted if possible)
Rest
Accessory:
3x10-12 DB v-sit bicep curl from bench (2 @ moderate weight, :60 rest)
https://youtube.com/shorts/PiwwmaKLfU8?si=Puml8y1y-_w0PGnh
Friday, June 28
Warm-up: 3 rounds - 10 banded good morning + 8 wall ball thruster + 6/side thoracic rotation from runners lunge + 4 tempo dips from bench + :30 high knees
Partner WOD:
For time -
2:00 work / 2:00 rest until 200 wall balls -
200 meter run
10 KB swing (54/35 or 35/20)
Max wall balls in remaining time (20/14 or 14/10)
*P1 works for 2:00 while P2 rests, then partners switch
Accessory:
10-8-6-4-2
Dips from handles or bench, :02 eccentric and concentric tempo (:60 rest b/t sets)
Saturday, June 29
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean + banded pull-apart + banded forward raise + banded snow angels + kip swing or standing banded arch to hollow https://youtu.be/1HJhUinMiGg?si=jSQnABrb8wNW63kA
Strength:
Every :90 x8 (12:00) -
1 power clean + 1 jerk, push or split
*Start light and build to challenging complex if possible
WOD:
15:00 AMRAP -
50/40 cal row, bike or ski
50 push-up
50 hang power clean (135/95 or 95/65 or 45/35)
Mar bar muscle-up, chest-to-bar pull-up, or pull variation in remaining time
Accessory:
Accumulate 1:00/side figure-4 stretch against rig + 1:00/side banded hamstring stretch + 1:00 upward dog to downward dog