Monday, August 26 - Saturday, August 31
Monday, August 26
Warm-up: 2 rounds - 5 clean pull + 5 clean high pull + 5 muscle clean + 5 inch worm w/ push-up + 8 tempo ring row + 8 wall ball thruster + 8 banded pull-apart
Strength:
Every :90 x4 (12:00) -
3 clean and jerk (start light and build to WOD weight)
8-10 inverted ring row (feet elevated if possible) or inverted barbell row https://youtube.com/shorts/ReW3w6medds?si=1OK32Jlprr4orI30 https://youtu.be/9fItzuh9Iok?si=nb9k9RA1DlXyRf7v
WOD:
14:00 EMOM -
5-4-3-2-1-1-1 clean and jerk (build to heavy single if possible)
10-15 wall balls (20/14 or 14/10 or 10/6)
Accessory:
3x10-15/side lateral v-up, weighted if possible
https://youtube.com/shorts/MQdCv9PO2qU?si=R-k0eOTCrsKaiifu
Tuesday, August 27
Warm-up: 2:00 easy row, bike, or ski directly into 2 rounds - 12 alt toe touch from plank + 10 alt scorpion stretch + 8 supine toes-to-rig + 6/side reverse Samson
Strength:
9:00 EMOM -
8-10 seated incline DB bicep curl (2 @ light/moderate weight)
:30-:45 banded lat pull-down @ moderate tension
Rest
WOD:
For time -
75/60 calorie row, bike, or ski
Directly into -
27-21-15-9
Toes-to-bar
Push-up
Then into -
75/60 calorie row, bike, or ski
Accessory:
3x6-8/side DB/KB bird dog row, :01 pause @ top (50/35 or 40/25 or 30/15)
https://youtube.com/shorts/Xnccgl4FaRI?si=1OJuG2TtapShbfuc
Wednesday, August 28
Warm-up: 100 meter jog (1x) directly into 2 rounds - :30 easy jump rope + :20/side runners lunge + :10 chin over bar hold + 8 alt back lunge (start w/ empty barbell) + 8 DB RDL (2 @ light weight)
Strength:
In 12:00, superset the following x3 (:90 rest between sets) -
10-15 DB RDL w/ banded hip (2 @ challenging weight) https://youtu.be/ho_lh-TFSOk?si=jC-IaQV8lQq8MPD-
6-10 strict pull-up (rx+ weighted)
WOD:
2:30 work / 1:00 rest until 80 lunges (scale to 60) -
200 meter run
30 double under or 60 singles
Max alt back rack lunge (135/95 or 95/65 or 65/45) in remaining time
Accessory:
1:00/side figure-4 stretch + 1:00/side hamstring stretch
Thursday, August 29
Warm-up: 5-4-3 bench press (start w/ empty barbell) + 1-arm banded snow angel/side + push-up to pike + :20 HS hold or plank + :20 pvc pass through
Strength:
Every :90 x5 (15:00) -
Bench press 9-7-5-5-5 (start light and build slightly heavier than WOD weight)
:30-:60 handstand work (e.g., weight shift from HS on wall or pike on bench)
WOD:
150 sit-ups (scale to 100)
*E2MOM starting @ 0:00 - 5 bench press @ 155/105 or 105/75 or 75/45
Accessory:
3x 8-10/side supine bottoms-up KB arm bar rotation
https://youtube.com/shorts/tI6-KA_faOs?si=Al52bsSF3LsdkuRy
Friday, August 30
Warm-up: 1:00 easy bike directly into 10-8-6 Pendlay row (start w/ empty barbell and slowly build) + alt DB snatch (light) + banded good morning + alt Cossack squat
Strength:
12:00 EMOM -
8 Pendlay row (build to moderate set of 8) https://youtu.be/ezrZnmjZTR4?si=mmhH9kt6P9Wi7a9R
8/side stir the pot from med ball or exercise ball https://youtu.be/o-fgTuooKTA?si=uQSbfMSGhqq2ynYi
Rest
Partner WOD:
On a running clock for time -
10 rounds each (you go, I go) -
10/7 bike cals
-3:00 rest-
5 rounds each (you go, I go) -
20 alt DB snatch (50/35 or 40/25 or 30/15)
Accessory:
3x15-20 banded row from Superman https://youtu.be/p0DoMiaIA-I?si=_O_xScuFDHGmvbP_
Saturday, August 31
Warm-up: 2 rounds - 10 dips from bench + 5 burpee broad jump + 10 KB sumo deadlift high pull (light) + :30 chest opening stretch on rings + :30 lateral line hops
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
21-15-9
Dips from rings, handles, or bench
Barbell bicep curls (45/35)
WOD:
3 rounds -
15/12 cal row
10 burpees over rower
-2:00 rest-
3 rounds -
15/12 cal row
15 KB swing (53/35 or 35/20)
-2:00 rest-
3 rounds -
10 burpees over rower
15 KB swing
Accessory:
Accumulate 1:00 KB hamstring stretch from box + 1:00/side couch stretch
Monday, August 19 - Saturday, August 24
Monday, August 19
Warm-up: 8-6-4 side lying banded open book stretch/side + DB hang power clean (2 @ light weight) + Bulgarian split squat/side (2 @ light weight from 45# plate or red mat) + push-up to pike + alt Cossack squat
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
6-8/side Bulgarian DB split squat (2 @ moderate weight) https://youtube.com/shorts/uODWo4YqbT8?si=ZhLek108-junebl2
:30-:60 tuck-up around weight https://youtu.be/5cnLej4gbYw?si=k6u3wVRqUo3OZvPb
WOD:
For time -
30 lateral burpee over DB (scale to up downs)
30 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
30 lateral burpee over DB
Accessory:
Tabata barbell bicep curl (45/35)
Tuesday, August 20
Warm-up: 2 rounds - 5/side single leg RDL w/ row (light weight) + 7 DB sumo squat (light weight) + :30 easy bike + :30 banded pvc lat pull-down + :30 alt quad stretch
Strength:
In 14:00, complete 3 rounds of the following (:90 rest between rounds) -
6-8/side single leg KB RDL + row complex @ moderate weight https://youtu.be/JE-Dlw_yyUA?si=YxGC2Ege0izuEfzd
8-10 strict toes-to-bar or strict knees-to-elbow https://youtu.be/xX9Hzi7Onnw?si=NBz2ztoqevOKujRy https://youtu.be/_DUlB4YpZRw?si=U_ITyVJtmSM06G6S
10-15 deficit sumo squat @ moderate weight from 45# plates https://youtu.be/0XtCtWGKeQ4?si=31RqavJpAfo_qwhh
WOD:
5 rounds for total calories (15:00) -
Bike calories (:90 bike / :90 rest)
Accessory:
Superset x3 (:90 rest b/t supersets) - 6-10 hip extension + :10-:30 Sorenson hold
Wednesday, August 21
Warm-up: 200 m easy jog (1x) directly into 2 rounds - 10 tempo ring row + 5 kip swing + 10 alt plank-up + 8 banded pull-apart + 10 banded forward raise + 8 bootstrapper
WOD: (24:00)
6:00 AMRAP x3 (2:00 rest between AMRAPs) -
400 meter run
Max rounds Cindy in remaining time
*Cindy = 5 pull-up (rx+ 3 BMU) + 10 push-up + 15 air squat
Accessory:
3x8-10 DB reverse fly @ light/moderate weight https://youtube.com/shorts/M3udJ4o7ndU?si=OdAlK95Q_JOV7k6-
Thursday, August 22
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch (empty barbell) + single leg v-up/side + :20 easy jump rope + :20 weight shift from handstand or plank
Strength:
Every :90 x4 (12:00) -
1.1.1 power snatch, :10 rest between singles (start light and build if possible)
:30 max distance HS walk, HS weight shift on wall, or shoulder tap from plank
WOD:
12:00 AMRAP -
9 toes-to-bar, knees-to-elbow, or supine toes-to-rig
30 double under or 60 singles
9 hang power snatch (95/65 or 65/45 or 45/35)
30 double under or 60 singles
Accessory:
Accumulate 3:00 plank + 100 alt Russian twist w/ 25# plate or less (scale to :60 plank + 50 alt Russian twist @ 10#)
Friday, August 23
Warm-up: 2 rounds - 5 inch worm w/ push-up + 10 banded good morning + 5 deadlift (light) + 10 alt scorpion stretch + 5 bench press (light) + 10 banded snow angel
Strength:
In 15:00, complete 4 rounds of the following (:60 rest between rounds) -
3-5 deadlift (start light and build slightly heavier than WOD weight)
3-5 bench press (start light and build slightly heavier than WOD weight)
:30-:45 medicine ball crunch https://youtube.com/shorts/A0TScZ8bwU0?si=QAuJmOAjE3WyKCv6
WOD:
For time -
10 wall walk
20 deadlift (225/155 or 155/105 or 105/75)
40 bench press (155/105 or 105/75 or 85/55)
20 deadlift (same as above)
10 wall walk
Accessory:
Tabata alt banded side step
Saturday, August 24
Warm-up: 8-6-4 lateral box step-over (no weight) + KB hip opener stretch/side + alt upward to downward dog + :20 KB hamstring stretch from box + :30 easy row or ski
https://youtu.be/jANFe5lWUf0?si=hznC6KRZhpzf5mKO
https://youtu.be/KQr4qduXeQE?si=w-b-nTgZQvPwytt7
WOD:
6:00 EMOM x3 for total reps (2:00 rest between EMOMs) -
6:00 EMOM -
:20 lateral goblet box step-over (24/20 in or lower / 54/35 or less)
:40 sit-ups
:60 row or ski meters
-2:00 rest (6:00-8:00)-
6:00 EMOM (8:00-14:00) -
:20 row or ski meters
:40 lateral goblet box step-over
:60 sit-up
-2:00 rest (14:00-16:00)-
6:00 EMOM (16:00-22:00) -
:20 sit-ups
:40 row or ski meters
:60 lateral goblet box step-over
Accessory:
3x8-10 hamstring curls @ moderate weight (:60 rest between sets)
Monday, August 12 - Saturday, August 17
Monday, August 12
Warm-up: 2 rounds - 12 alt lateral line hop + 10 pvc pass through + 8 alt toe touch from plank + 6 muscle clean (start w/ empty barbell) + 4 kip swing + :30 banded lat pull-down from hollow
Strength:
9:00 EMOM -
3 power clean (start light and build to WOD weight)
:30-:45 barbell ab rollout or plank on barbell
Rest
WOD:
Every :90 x8 (:60 rest between rounds) -
3 bar muscle-up, 6 pull-up, or 8 challenging ring row
3 power clean @ BW, ¾ BW, or ½ BW
Max box jump or alt step-up in remaining time (24/20 in)
Accessory:
3x12-15/side woodchopper w/ wall ball @ 20/14 or 14/10 (rest as needed)
https://youtube.com/shorts/3N-QuKG66ds?si=ASEQQrFaspfRtvem
Tuesday, August 13
Warm-up: 2 rounds - :30 easy jump rope + 10/side thoracic rotation from runners lunge + :30 alt upward to downward dog + 10 alt Cossack squat + :30 easy row or ski
Strength:
In 10:00, complete 3 rounds of the following (:60 rest between rounds) -
:45-:60 weighted sit-up (weighted GHD as advanced option)
:45-60 Russian twist
*Use wall ball for both movements @ 20/14 or 14/10 or 10/6
WOD:
For time until 150 calories (scale to 100) -
10 cal row or ski
20 double under or 40 singles
Accessory:
2 rounds - 1:00/side figure-4 stretch + 1:00/side supine banded hamstring stretch
Wednesday, August 14
Warm-up: 2:00 bike (1x) directly into 2 rounds - 12 alt hamstring scoop + 10 alt groiner + 8 KB/DB walking lunge (light) + 6 wall ball thruster + 4 inch worm w/ push-up
Strength:
Every :90 x4 (12:00) -
10-14 KB/DB walking suitcase lunge (2 @ 50/35 or 40/25 or 30/15)
:45-:60 plank on KB/DB’s
WOD:
For time -
40 wall ball (20/14 or 14/10 or 10/6)
400 meter run
40 wall ball
40 cal bike
Accessory:
Accumulate 60-100 alternating Supermans
https://youtu.be/yW76377M8ts?si=bICooZH8z8E4J6Fn
Thursday, August 15
Warm-up: 5-4-3-2-1 deadlift + hang power clean + push jerk (start w/ empty barbell and build to WOD weight) + push-up to pike + reverse Samson/side + kip swing + single leg v-up/side
WOD:
E2MOM x5 (30:00)
0:00-2:00 - 1 round DT (12 deadlift + 9 hang power clean + 6 push jerk)
2:00-4:00 - AMRAP of 5 pull-up + 10 toes-to-bar + 15 push-up
4:00-6:00 - Rest
*Suggested weight for DT = no heavier than 155/105; for each AMRAP, pick up where you left off the previous round; scale movements as needed
Accessory:
Accumulate 50-100 banded hollow rock https://youtu.be/tWNv7pCaVA4?si=D0zlzW-6rP51nwhG
Friday, August 16
Warm-up: 2:00 easy row (1x) directly into 2 rounds - 8 alt pistol squat to bench + 10 alt scorpion stretch + 10 banded pull-apart + 10 banded bent-over row + 8 glute bridge DB bench press, upper back on bench (2 @ light weight)
Strength:
In 16:00, complete 3 rounds of the following (:90 rest between rounds) -
6-8/side KB/DB 1-arm bent-over row from bench, :03 eccentric tempo @ moderate weight
8-10 glute bridge DB bench press, upper back on bench @ moderate weight
10-12 alt KB plank pull through, feet elevated on bench
12-14 alt pistol squat or variation
WOD:
8:00 EMOM for total distance -
Row sprint - :40 hard / :20 easy
Accessory:
3x 15-20 banded row from Superman https://youtu.be/5xQRtwy9Sj4?si=6xA2JdKQ-ejWGR3C
Saturday, August 17
Warm-up: 2 rounds - :30 high knees + :20 alt weight shift from handstand or plank + 8/side thoracic rotation from low squat + :30 alt quad stretch + :30 Strength primer
Strength:
Every :90 x6 (9:00) -
:30-:60 work on gymnastics skill or lift of choice
WOD:
5 rounds for time (:60 rest between rounds) -
Meter run (1000-800-600-400-200)
30-ft handstand walk, or :30-:60 handstand skill work or core work
*Scale to 3 rounds @ 800-400-200 meters
Accessory:
Superset x3 (:60 rest) - 10 plate front raise + 20 alt plate steering wheel
*Use light plate and try to complete all reps unbroken
Monday, August 5 - Saturday, August 10
Monday, August 5
Warm-up: 2:00 easy row or ski (1x) directly into 8-6-4-2 alt pistol squat to bench + strict press (start w/ empty barbell and build to 75% 1RM) + banded good morning + pvc pass through
Strength:
Every :90 x4 (12:00) -
:30-:60 alt pistol squat
5-7 strict press @ 75% 1RM or moderately heavy weight
WOD:
500-400-300-200-100
Row or ski meters
*After each round - 20 KB swing (53/35 or 35/20)
Accessory:
3x 8-10 chest supported DB row (2 @ moderate weight)
Tuesday, August 6
Warm-up: 2 rounds - :30 easy jump rope + 3 bear complex (empty barbell) + 10 alt Cossack squat + 8/side thoracic rotation from runners lunge + 6 push-up to pike
Strength:
12:00 EMOM -
1 bear complex (start light and build to moderate weight)
:30-:45 plate crunch (no heavier than 25#) https://youtu.be/pfD2qH-ecAU?si=12mZCR4kVXmJRSMg
Rest
*Bear complex = power clean + front squat + push press + back squat + push press
WOD:
4 rounds for time (2:00 rest between rounds) -
9 thruster (95/65 or 65/45 or 45/35)
35 double under or 50 singles
9 thruster (95/65 or 65/45 or 45/35)
35 double under or 50 singles
Accessory:
3x 6-8 banded ITW (:60 rest between sets) https://youtu.be/69sfvYgWK2Y?si=XZrUwtlY4dnSnu5W
Wednesday, August 7
Warm-up: 2:00 easy bike (1x) directly into 3 rounds - 12 alt toe touch from plank + 10 tempo ring row + 8 alt walking lunge (no weight) + 6 alt renegade row (2 @ light weight) + 6 hanging scap pulls + 4 inch worm w/ push-up
WOD:
Every 5:00 x5 @ steady pace (25:00) -
6 strict pull-up
12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
18/15 cal bike (scale to 12/9)
24 alt lunge (no weight)
Accessory:
200-400 Farmer’s carry (2 @ same weight as above if possible)
Thursday, August 8
Warm-up: 2 rounds - 10 banded pull-apart + 8 DB bench press (light) + 6 DB deadlift (light) + 8/side 1-arm banded snow angel + 10 alt scorpion stretch + :30 high knees
Strength:
In 12:00, superset the following x3 (:90 rest between sets) -
21 bicep curl series (7 bottom to mid + 7 mid to top + 7 full)
15-21 barbell crunch https://youtu.be/PhYVuUaYoTg?si=6UXtitWlJXJwCSVI
15-21 barbell bent over row, :01 pause @ top
*Use empty barbell (or light/moderate DB’s) for all 3 movements
WOD:
2 rounds for time -
200 meter run
40 DB bench press (2 @ 50/35 or 40/25 or 30/15)
200 meter run
40 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
200 meter run
40 sit-ups (GHD or weighted if possible)
Accessory:
3x 10-15/side banded oblique rotation https://youtu.be/kzohPKhTEqk?si=UTQq-AjyH4HhGUHp
Friday, August 9
Warm-up: 5-4-3 single leg v-up/side + burpee broad jump + 1 ¼ back squat (start w/ empty barbell) + thoracic rotation/side from low squat + hamstring scoop/side
Strength:
Every :90 x5 (15:00) -
6 1 ¼ squat (start light and build to moderate weight) https://youtu.be/ukhJDU44pyQ?si=13I2t_J3_lAoEPMU
:30-:45 DB plank pull through @ moderate weight https://youtu.be/Zko5x2SoQmo?si=Vw3syzphvdzoXt3-
WOD:
:90 work / 1:00 rest x6 (15:00) for total burpees -
21-18-15-12-9-6
Toes-to-bar, knees-to-elbow, or v-up
Max line facing burpees (scale to up downs) https://youtu.be/79YqrxNjntI?si=5F679VS2K5yrUa5H
*Scaling toes-to-bar option = 18-15-12-9-6-3
Accessory:
Tabata banded row from plank (4 rounds/side)
https://youtube.com/shorts/b24R1ok2ws4?si=PN0KqEE14CNYRUTq
Saturday, August 10
Warm-up: 2 rounds - 5 muscle snatch + 5 overhead squat (empty barbell) + :20 handstand hold + 10 banded forward raise + :30 easy jump rope + 10/side quadruped thread the needle w/ thoracic rotation
WOD:
30:00 EMOM -
5 hang power snatch + 5 overhead squat (95/65 or 65/45 or 45/35)
Max unbroken handstand push-up, or and push-up variation
Rest
50 double under or 100 singles
Max unbroken distance HS walk, alt weight shift from HS on wall, or :45-:60 alt shoulder tap from plank
Rest
*For HSPU and HS walks, rest after you complete 1 unbroken set
Accessory:
3x10 hamstring curls @ moderate weight
Monday, July 29 - Saturday, August 3
Monday, July 29
Warm-up: 5-4-3 front squat (start w/ empty barbel) + thoracic rotation from runners lunge/side + push-up to pike + scorpion stretch/side + :30 high knees
Strength:
Every :90 x8 (12:00) -
Front squat
5 @ 50, 55, 60, 65, 70, 75, 80, 85% 1RM respectively
WOD:
800 meter run
50 push-up (scale to 40)
600 meter run
40 push-up (scale to 30)
400 meter run
30 push-up (scale to 20)
200 meter run
20 push-up (scale to 10)
Accessory:
3x10/side side lying banded open book stretch
https://youtube.com/shorts/_2iQhZaUXd0?si=otTV_4pUeqvsB7qr
Tuesday, July 30
Warm-up: 8-6-4 power clean + alt front rack reverse lunge (start w/ empty barbell and slowly build) + alt Cossack squat + banded good morning + :30 easy jump rope
Strength:
12:00 EMOM -
1 power clean + 2 hang power clean + 4 alt front rack reverse lunge (start moderate and build slightly heavier than WOD weight if possible)
:30-:45 v-ups, weighted if possible
Rest
WOD:
Every 4:00 x4 (16:00) -
30 double under or 50 singles
15 hang power clean (135/95 or 105/75 or 75/45)
30 double under or 50 singles
Accessory:
3x 10-12 alternating DB bicep curl @ challenging weight (:60 rest between sets)
Wednesday, July 31
Warm-up: 2:00 easy row or ski directly into 2 rounds - 10 tempo ring row + 8 alt box step-up + 6 deadlift (start w/ empty barbell) + 8 bootstrapper + 10 plate hops
WOD:
36:00 EMOM -
15/12 cal row, bike, or ski (scale to 12/9)
15 reps movement x
Rest
Movement x =
From 0:00-12:00 - 15 pull-up or challenging ring row
From 12:00-24:00 - 15 box jump or alt step-up (24/20 in)
From 24:00-36:00 - 15 deadlift (135/95 or 115/75 or 95/65)
*Scaling option = 9-12 reps
Accessory:
Tabata hollow hold
Thursday, August 1
Warm-up: 5-4-3 back squat (start w/ empty barbell) + thoracic rotation from squat/side + reverse Samson/side + banded snow angel/side + :30 supine toes-to-rig
Strength:
In 16:00, build to a challenging set if possible (rest at least :90 between sets) -
5 back squat (starting @ 50% 1RM)
WOD:
For time -
5-10-15-20-15-10-5
Wall ball (20/14 or 14/10)
Toes-to-bar, knees-to-elbow, or leg raises from incline bench
https://youtu.be/V6pGX69u13w?si=8LceGfCwOKrnotCl
Accessory:
Accumulate 2:00-3:00 Copenhagen plank https://youtube.com/shorts/Rwap0_j5i5A?si=viEJ2K72jaDuosk8
Friday, August 2
Warm-up: 2 rounds - :30 shoulder tap from plank + 10 banded bent-over row+ 10 banded pull-apart + 20-ft walking lunge + 5 inch worm w/ push-up + 10 pvc pass through
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
:45-:60 DB/KB goblet march https://youtube.com/shorts/4aq6OBuEwzM?si=_Lnog1jt_vKERN_3
8-10 alt DB/KB plank pull through, feet elevated https://youtube.com/shorts/OQYaNK7qltg?si=BQQSX8QWGmmLdj9L
8-10 DB/KB bent over row from bench, :01 pause in top position
*Suggested weight - no heavier than 53/35 for all movements, including WOD
WOD:
For total sit-ups -
4:00 AMRAP -
42 alt DB/KB goblet lunge
Max sit-ups in remaining time
-2:00 rest-
3:00 AMRAP (starting @ 6:00) -
30 alt DB/KB goblet lunge
Max sit-ups in remaining time
-2:00 rest-
2:00 AMRAP (starting @ 11:00) -
18 alt DB/KB goblet lunge
Max sit-ups in remaining time
Accessory:
3x 6-10 dips from rings, dip handles, or bench (:60 rest between sets)
Saturday, August 3
Warm-up: 2 rounds - 12 alt hamstring scoops + 10 banded lat pull-down + 8 bench press (start w/ empty barbell) + :30 banded glute bridge + :30 banded side step + :30 top of ring row hold
Strength:
Every :90 x4 (12:00) -
3-5 bench press, warming up to WOD weight
8-10/side foot elevated single leg glute bridge, weighted if possible https://youtu.be/jd4DsHEn6sc?si=0LsiGukkom7VUpxu
*Note - be mindful of bar work space when setting up for bench press
WOD:
For quality reps @ steady pace -
10-8-6-4-2
Bench press @ no heavier than 185/125
After every round perform -
10-ft handstand walk
3-5 bar muscle-up, jumping bar muscle-up, or challenging pull variation
10-ft handstand walk
*HS walk alternates = weight shift from HS or pike or :30 alt shoulder tap from plank
Accessory:
Accumulate 1:00/side QL stretch on rig + 1:00/side figure-4 stretch w/ rotation