Monday, August 18 - Saturday, August 23
Monday, August 18
Warm-up: 2 rounds - 8 alt goblet curtsy lunge (light) + 50-ft/side 1-arm KB OH carry (light) + 8 thruster (empty barbell) + 10 alt hamstring scoop + 8/side 1-arm ring row
Strength:
In 16:00, superset the following x4 (:90 rest between supersets) -
12 alt goblet curtsy lunge (70/53 or 53/35 or 40/25)
100-ft/side 1-arm overhead KB carry (70/53 or 53/35 or 40/25)
WOD:
8:00 AMRAP -
1,000 / 800 meter row or ski
21 thruster (95/65 or 65/45 or 45/35)
Max pull-up or ring row in remaining time
Accessory:
Tabata barbell bicep curl (45/35)
Tuesday, August 19
Warm-up: 15:00 AMRAP - 10 banded good morning + 10 alt single leg v-up + 10 alt groiner + 10 bootstrapper + 10 alt Cossack squat + :30 high knees + :30 cat cow
WOD:
30:00 AMRAP @ steady pace (zone 2) -
400 meter run
40 sit-up
40 calorie bike
40 KB swing (53/35 or 40/25)
Accessory:
Accumulate 2:00/side Copenhagen plank
https://youtu.be/JGS8ZWHFO2Y?si=4F4tHewDZ_Ios-XT
Wednesday, August 20
Warm-up: 8-6-4-2 - upward to downward dog + bench press (start light and build to 60% 1RM) + banded pull-apart + thread the needle w/ thoracic extension/side
WOD:
In 30:00, superset the following x5 (:90 rest between supersets) -
10-8-6-4-2
Bench press (start @ 60% 1RM and build by 5-10% each round as able)
After each round -
8-10 GHD Sorenson row/side (53/35 or 40/25 or 30/15)
100-ft Farmer’s carry (2 @ 70/53 or 53/35 or 35/20)
https://youtube.com/shorts/4riS8gYu-3M?si=tjTpbpI21IzEzWis
Accessory:
Accumulate 60-100 banded skull crusher
https://youtu.be/if3qhe8FNW0?feature=shared
Thursday, August 21
Warm-up: 2 rounds - 3 bear complex (light) + 6 alt shoulder tap from handstand or pike + 9 prone scorpion stretch/side + 12 supine toes-to-rig + 15 pvc pass through
Strength:
Every :90 x8 (12:00) -
1 bear complex (start light and build as able)
Power clean + front squat + push press + back squat + behind the neck press
https://youtu.be/NvE63HqxFqQ?si=O0RXzYomo8cP-YoX
WOD:
For time -
3 rounds -
8 toes-to-bar, knees-to-elbow, or v-ups
8 hang power clean (155/105 or 125/85 or 95/65)
25-ft handstand walk or 3 wall walk
-Directly into-
2 rounds -
12 toes-to-bar, knees-to-elbow, or v-ups
12 hang power clean (155/105 or 125/85 or 95/65)
25-ft handstand walk or 3 wall walk
-Directly into-
16 bar muscle-up or dips from high bar, rings, or dip handles
https://youtube.com/shorts/6CKKEKK2kXo?si=qDQ0oWnqqT91STHF
Accessory:
3x10 hamstring curl @ moderate weight
Friday, August 22
Warm-up: 15:00 AMRAP - :30 easy jump rope + 15 banded lat pulldown + :30/side figure-4 stretch + 10 alt box step-up + :30 cat cow + 5 inch worm w/ push-up
Strength:
12:00 EMOM -
10-12 DB lat kickback (2 @ moderate weight)
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
Rest
WOD:
For time -
60 double under or 120 singles
45 calorie row
60 double under or 120 singles
30 box jump or step-up (30/24 in or lower)
60 double under or 120 singles
15 burpees over rower
60 double under or 120 singles
Accessory:
1:00/side banded hamstring stretch
1:00/side banded hip flexor stretch
1:00 tabletop stretch
https://youtu.be/g1sOD9TYrLY?si=8wZHpOF_CqMrtYWV
https://youtube.com/shorts/KTcxL4T9tmM?si=Yr2i7fCuRA0_CY7t
Saturday, August 23
Warm-up: 2 rounds - 10 barbell bent-over row (light) + 8 barbell hip thrust (light) + 6/side single leg RDL (light) + 8/side banded open book stretch + 10 alt groiner
Strength:
In 30:00, complete the following -
In 10:00, superset x3 (:90 rest between supersets) -
8 barbell bent-over row, :02 eccentric tempo (light to moderate weight)
12 DB reverse fly, :02 eccentric tempo (2 @ light to moderate weight)
In 10:00, superset x3 (:90 rest between supersets) -
8/side single leg RDL (53/35 or 40/25 or 30/15)
12 barbell hip thrust (135/95 or 95/65 or 65/45)
In 10:00, superset x3 (:90 rest between supersets) -
:40-:60 Russian twist (moderate weight)
:40-:60 DB plank pull through, feet elevated if possible (moderate weight)
Accessory:
Accumulate 1:00 weighted thoracic opener on wall ball
https://youtu.be/bM5if5J65r0?si=PcXshc5r7Lqwj9y1
Accumulate 1:00 banded straddle stretch
https://youtu.be/NTAHWZJ01A4?si=LCYBfAqGEjmCm9QU
Saturday, August 23
Warm-up: 2 rounds - 10 barbell bent-over row (light) + 8 barbell hip thrust (light) + 6/side single leg RDL (light) + 8/side banded open book stretch + 10 alt groiner
Strength:
In 30:00, complete the following -
In 10:00, superset x3 (:90 rest between supersets) -
8 barbell bent-over row, :02 eccentric tempo (light to moderate weight)
12 DB reverse fly, :02 eccentric tempo (2 @ light to moderate weight)
In 10:00, superset x3 (:90 rest between supersets) -
8/side single leg RDL (53/35 or 40/25 or 30/15)
12 barbell hip thrust (135/95 or 95/65 or 65/45)
In 10:00, superset x3 (:90 rest between supersets) -
:40-:60 Russian twist (moderate weight)
:40-:60 DB plank pull through, feet elevated if possible (moderate weight)
Accessory:
Accumulate 1:00 weighted thoracic opener on wall ball
https://youtu.be/bM5if5J65r0?si=PcXshc5r7Lqwj9y1
Accumulate 1:00 straddle stretch
Monday, August 11 - Saturday, August 16
Monday, August 11
Warm-up: 2 rounds - 12 alt thoracic reach from low squat + 10 pvc pass through + 8 barbell strict press (light) + 6 DB deadlift + 4 DB hang power clean (2 @ light weight)
Strength:
12:00 EMOM -
0:00-4:00: 4 strict press @ light / moderate weight (16 reps)
4:00-8:00: 3 push press @ moderate weight (12 reps)
8:00-12:00: 1 jerk, push or split @ moderate / heavy weight (4 reps)
WOD:
10:00 EMOM -
4 DB deadlift + 4 DB hang power clean + 4 DB thruster
OR
Every :90 x10 (15:00) -
4 DB deadlift + 4 DB hang power clean + 4 DB thruster
*DB weight suggestion = 2 @ 50/35 or 40/25 or 30/15
Accessory:
3x10-12 seated incline DB curls (2 @ light / moderate weight)
https://youtu.be/aG7CXiKxepw?si=AcdqH9C8siVYPK54
Tuesday, August 12
Warm-up: 15:00 AMRAP - 6 Pendlay row (light) + :30/side banded lat stretch + 8 supine toes-to-rig + :30 upward to downward dog flow + 10 banded snow angel
Strength:
In 15:00, superset the following x3 (:90 rest between supersets) -
8-10 Pendlay row (155/105 or 125/85 or 95/65) https://youtu.be/ezrZnmjZTR4?si=32iIkPU2gNaHSWRl
12-15/side 1-arm banded lat pull (light / moderate band) https://youtu.be/RFyUtwgH7Y4?si=MGMWwtTC1_nC_1E5
50-ft/side plate waiters carry @ moderate weight https://youtube.com/shorts/SpQ_r0TU94M?feature=shared
WOD:
For time -
4-6-8-10-12-10-8-6-4
Toes-to-bar, knees-to-elbow, or v-ups
Bike calories
Accessory:
Accumulate 30-50 prone T-raise, :01 pause @ top (thumbs up)
https://youtu.be/yejKRcxeH90?si=RSN-Bg5aY6ZzNjOj
Wednesday, August 13
Warm-up: 8-6-4 back squat (light) + alt reverse Samson + 1-arm ring row/side + DB bench press (2 @ light weight) + barbell hip thrust (use same bar as back squat)
Strength:
Every 2:00 x3 (12:00) -
10-15 barbell hip thrust, :01 pause @ top (135/95 or 95/65)
10-15 barbell ab rollout
WOD:
20:00 EMOM -
10 back squat (135/95 or 95/65 or 65/45)
10 DB bench press (2 @ 50/35 or 40/25 or 30/15)
10 back rack reverse lunge (same as back squat)
10 pull-up or ring row
Rest
Accessory:
5:00 AMRAP - max sit-ups (GHD or weighted if possible)
Thursday, August 14
Warm-up: 2 rounds - 10/side thoracic rotation from runners lunge + :30 easy jump rope + 10/side scorpion stretch + :30 easy row or ski + 10 alt toe touch from plank
WOD:
Every 14:00 x3 (42:00) -
800 meter row or ski
80 double under or 160 singles
800 meter run
Accessory:
Tabata clamshells, plate deficit if able (4 rounds/side)
https://youtube.com/shorts/vuNbx88psOc?si=sGPpoOPy7ako6Br_
Friday, August 15
Warm-up: 5-4-3 snatch pull + snatch high pull + power snatch + pistol squat to bench/side + box step-up/side + inch worm w/ push-up + :30 alt Cossack squat
Strength:
Every :90 x8 (12:00) -
2 power snatch, touch and go (start light and build to a heavy set of 2 if able)
WOD:
5 rounds for time -
10 alt DB snatch (50/35 or 40/25 or 30/15)
10 burpees over DB
-Directly into-
5 rounds for time -
10 alt pistol squat
10 alt single DB box step-up (50/35 or 40/25 or 30/15 @ 24/20 in or lower)
https://youtube.com/shorts/zYQcIEIl0AI?si=BhRu0d-LQ42Qycln
Accessory:
3x8-10 cable oblique rotation @ moderate weight
https://youtu.be/u2MfrzcJFY0?si=N6OKFagPD_IHeP2m
Saturday, August 16
Warm-up: 15:00 AMRAP - 5 kip swing + 10 banded lat pulldown + 5 DB hang power clean (2 @ light weight) + 10 banded good morning + :30 skill/lift work of choice
Strength:
In 12:00, work on the a barbell lift and/or gymnastics skill of choice
Partner WOD:
10 rounds for time (you go, I go) -
10 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
5 bar muscle-up or 5 wall walk or 10 pull-up
10 calorie row, bike, or ski
*Athlete A completes 1 round while athlete B rests; each athlete completes 5 rounds
Accessory:
1:00/side banded hamstring stretch
1:00/side figure-4 stretch w/ rotation
1:00 chest opening stretch
1:00/side banded lat stretch
Monday, August 4 - Saturday, August 9
Monday, August 4
Warm-up: 2:00 easy row, bike, or ski (1x) directly into 2 rounds - 5/side 1-arm ring row (slow tempo) + 10 pvc pass through + 5/side landmine rotational clean and press (empty barbell) + 10 banded pull-apart
Strength:
In 18:00, complete 4 rounds of the following (:90 rest between rounds) -
6-8/side landmine rotational clean and press @ moderate weight
8-12 ring row, as horizontal as possible (feet elevated if able)
16-24/side banded rear delt crossover
WOD:
8:00 EMOM for total calories -
:40 row, bike, or ski (hard) + :20 row, bike, or ski (easy)
Accessory:
2-3x max L-sit from parallettes, benches, or boxes (2:00 rest between rounds)
https://youtu.be/_HbccxgnCg0?si=X8rWWgf6SjnmdYxE
https://youtube.com/shorts/mUQgpEaoU2M?si=V-HBNfasbTlrsVrJ
Tuesday, August 5
Warm-up: 15:00 AMRAP - 4 wall ball thruster (light) + 6 dead stop KB swing (light) + 8 alt back rack lunge (light) + 10 upward to downward dog + 12 alt scorpion stretch
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
10-12 alternating back rack lunge (155/105 or 125/85 or 85/65)
10-12 dead stop KB swing (70/53 or 53/35 or 40/25)
WOD:
Every 6:00 x3 (18:00) -
400 meter run
30 wall balls (20/14 or 14/10 or 10/6)
*Rest w/ any time remaining in interval
Accessory:
Tabata banded X walk (4 rounds/side)
https://youtu.be/RyJonI6zQaE?si=oxbqj057F4KVMgjO
Wednesday, August 6
Warm-up: 8-6-4 bird dog row/side (light) + kip swing + supine banded open book stretch/side + thoracic extension from runners lunge/side + :30 easy jump rope
Strength:
In 16:00, superset the following x3 (:90 rest between supersets) -
8-10/side DB bird dog row (50/35 or 40/35 or 30/15)
10-12 DB lat pullover (50/35 or 40/35 or 30/15)
16-24 supine banded skull crushers (light to moderate band)
WOD:
12:00 EMOM for total reps -
Max pull-up or ring row
Max double under or singles
Max pull-up or ring row
Max double under or singles
Rest
Rest
Accessory:
3x 21 bicep curl series @ 45/35 (:60 rest between rounds)
Thursday, August 7
Warm-up: 2 rounds - 10 alt box step-up + 5 deadlift (light) + 10 alt Cossack squat + 5 bootstrapper + 10 banded snow angel + 5 inch worm w/ push-up + :30 plank
WOD;
Every 6:00 x6 (36:00) -
Sets 1, 3, and 5:
3 rounds -
15 sit-up
10 box jump over (24/20 in or lower)
Sets 2, 4, and 6:
3 rounds -
10 push-up
10 deadlift (135/95 or 95/65)
*Complete 3 rounds in each 6:00 interval set; scale reps as needed to assure :90/set
Accessory:
3x10 hamstring curls (:60 rest between sets)
Friday, August 8
Warm-up: 8-6-4 hang power clean + back squat (light) + alt reverse Samson + alt hamstring scoop + thread the needle w/ thoracic extension/side + :30 tabletop stretch https://youtube.com/shorts/Vf2gzzi7Wz4?si=zpDfW3WlPyNh2mTw
Strength:
In 30:00, complete 9 rounds of the following @ steady pace for load -
6-6-4-4-4-2-2-2-2
Hang power clean
Back squat
*Start around 50% 1RM for both lifts and build by 5% each round if able
Accessory:
For 2-3 rounds, superset the following -
Max effort chin-over-bar hold, pronated grip (use band if needed)
8-10/side 1-arm Sorenson row, :01 pause @ top (moderate weight)
Saturday, August 9
Warm-up: 15:00 AMRAP - 5 bench press (start light and build to 75% 1RM) + 10 supine toes-to-rig + 15 banded lat pulldown + 10 alt thoracic reach from low squat
Strength:
Every :90 x4 (12:00) -
5 bench press @ 75% 1RM
5-10 strict knees-to-elbow on rings or bar
WOD:
5 rounds for time -
500 meter row or ski
5 bar muscle-up or 10 pull-up
Accessory:
3 rounds -
Max distance HS walk, 8-10 alt shoulder tap from HS, or :30-:60 hollow rock
Monday, July 28 - Saturday, August 2
Monday, July 28
Warm-up: 2 rounds - 4/side 1-arm ring row + 6 DB Arnold press (2 @ light weight) + 8 dead stop KB swing (light) + 10 banded forward raises + 12 banded good morning + 14 pvc pass through
Strength:
In 24:00, superset the following x4 (2:00 rest between supersets) -
6-8/side KB 1-arm deficit reverse lunge (45# plate or lower, moderate weight)
8-10 seated Arnold press (2 @ moderate weight)
12-15 deadstop KB swing (70/53 or 53/35 or 40/25)
Max unbroken ring rows, as horizontal as possible (feet elevated if able)
Accessory:
Superset the following for 2-3 rounds (:90 rest between rounds) -
8-10 dips from rings or dip handles (use band if needed)
10-12 seated DB bicep curls (2 @ moderate weight)
Tuesday, July 29
Warm-up. 15:00 AMRAP - 5 back squat (start w/ empty barbell) +10 alt scorpion stretch + 5/side banded RDL + 10 alt hamstring scoop + 5/side reverse Samson
WOD:
For quality reps @ steady pace -
10-9-8-7-6-5-4-3-2-1
Back squat @ 40, 45, 50, 55, 60, 65, 70, 75, 80, 85% 1RM respectively
Single leg KB RDL/side (53/35 or 40/25)
1-arm DB straight leg sit-up/side
https://youtube.com/shorts/624SD4tGj3s?si=Z-RU50RWz44G1NBd
Accessory:
Accumulate 2:00/side Copenhagen plank
https://youtube.com/shorts/Rwap0_j5i5A?si=-Bz9Muo5i1AJB58r
Wednesday, July 30
Warm-up: 2 rounds - 5 power clean (building to 60% 1RM) + 5 kip swing + 10 pvc pass through + 10/side thoracic reach from runners lunge + 10 bootstrapper
Strength:
Every :90 x4 (12:00) -
Max unbroken strict pull-up (1x - rest when you drop off bar)
3 power clean (start @ 60% 1RM and build; reps should be touch and go)
WOD:
20:00 EMOM for max reps -
:30 hang power clean (135/95 or 95/65 or 65/45)
:30 push-up
:30 kipping pull-up
:30 row, bike, or ski calories
Rest
Accessory:
Accumulate 3:00 weighted plank @ challenging weight
Thursday, July 31
Warm-up: 8-6-4 alt DB renegade row (2 @ light weight) + upward to downward dog + thread the needle w/ thoracic extension/side + :30 glute bridge + :30 jump rope
WOD:
Every 10:00 x3 (30:00), each round for time -
400 meter run
100 double under or 200 singles
400 meter run
Accessory:
Superset x3 (:60 rest between supersets) -
12 alt DB renegade row (2 @ 50/35 or 40/35 or 30/25)
12 GHD weighted hip extension @ moderate weight
https://youtu.be/faAxegiiUKE?si=gdeot9i797qxnEuL
Friday, August 1
Warm-up: 15:00 AMRAP - 5 bench press (building to 50% 1RM) + 10 DB deadlift (2 @ light weight) + 5 inch worm w/ push-up + 10 supine toes-to rig + 5 cat cow
Strength:
Every :90 x10 (15:00) -
Bench press (start @ 50% 1RM and build to a heavy single if possible)
5-5-4-4-3-3-2-2-1-1
WOD:
For time -
10 wall walk
20 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
40 toes-to-bar, knees-to-elbow, or v-ups
20 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
10 wall walk
Accessory:
3x8-10/side single leg hamstring curl @ light to moderate weight
https://youtube.com/shorts/hGXZgad1vjw?si=CcrRXPOueMyEOEnv
Saturday, August 2
Warm-up: 2 rounds - 4/side lateral box step-up + 6 thruster (empty barbell) + 8 alt shoulder tap from HS or plank + 10 banded snow angel + 12 banded pull-apart
Strength:
In 15:00, complete the following x4 (:90 rest between rounds) -
Max distance unbroken HS walk (1x) or :30 HS work or core work
8/side ipsilateral KB lateral box step-up (53/35 or 40/25 or 35/20)
WOD:
12:00 AMRAP -
3-6-9-12….
Bar muscle-up, chest-to-bar pull-up, or chin-over bar pull-up
Thruster (95/65 or 65/45 or 45/35)
*Continue adding 3 reps to each movement until time is up
Accessory:
Tabata side plank clamshell (4 rounds/side)
Monday, July 21 - Saturday, July 26
Monday, July 21
Warm-up: 15:00 AMRAP - 5 front squat (start light and build to 70% 1RM) + 10 pvc pass through + 5/side 1-arm ring row + 10 alt groiner + 5 inch worm w/ push-up
Strength:
Every 90 x10 (15:00) -
3 front squat @ 70% 1RM
WOD:
For time -
12-10-8-6-4
Push press (95/65 or 65/45 or 45/35)
Pull-up
Accessory:
3x10 DB external rotation @ light weight
https://youtu.be/sq-YBIBe6z8?si=4AUxCPqKOz1-LwNz
Tuesday, July 22
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean (empty barbell) + alt reverse Samson + scorpion stretch/side + bootstrapper + upward to downward dog
Strength:
12:00 EMOM -
3-5 power clean (start light and build to WOD weight)
8-10 barbell ab rollout
Rest
WOD:
3 rounds for time (2:00 rest between rounds) -
200 meter run
X power clean reps
200 meter run
———
Round 1: 10 reps @ 175/125 or 155/105 or 135/95
Round 2: 20 reps @ 135/95 or 115/75 or 95/65
Round 3: 30 reps @ 95/65 or 65/45 or 45/35
Accessory:
3x16-20 landmine oblique rotations @ moderate weight (:60 rest between sets)
https://youtu.be/4dGj7rES9pY?si=vMO97QGclmqlXRrA
Wednesday, July 23
Warm-up: 2 rounds - 12 alt toe touch from plank + 10 tuck-up + 8 alt Cossack squat + 6 alt DB snatch (light) + 4/side DB OH walking lunge (light) + :30 easy jump rope
Strength:
In 16:00, superset the following x5 (:90 rest between supersets) -
10-8-6-4-2
Alt DB snatch + DB overhead walking lunge/side
*Start moderate and build by 5% each round if possible to end w/ heavy set of 2
WOD:
12:00 AMRAP -
10 toes-to-bar, knees-to-elbow, or v-ups
30 double under or 60 singles
10/8 calorie bike
Accessory:
Accumulate 30-50 prone T raises, :01 pause @ top
https://youtu.be/yejKRcxeH90?si=dipPx8b7vbO84akV
Thursday, July 24
Warm-up: 2 rounds - 1/side Turkish getup (light) + 3/side box step-up + 5 push-up to pike + 7 banded good morning + 9/side thread the needle w/ thoracic rotation
Strength:
Every 2:00 x3 -
2/side Turkish getup @ moderate weight
:45-:60 Russian twist w/ 25# plate or lower
WOD:
12:00 EMOM -
10 box jump over or box step-over (30/24 or 24/20 or 20/16 in)
15 hand release push-up
20 sit-up
Rest
@ 12:00 on the clock complete -
3 rounds for time -
10 box jump over or box step-over (30/24 or 24/20 20/16 in)
15 hand release push-up
20 sit-up
Accessory:
Accumulate 2:00 banded straddle stretch + 2:00/side banded hamstring stretch
Friday, July 25
Warm-up: 8-6-4 bench press (start light and build to 60% 1RM) + DB power clean (2 @ light weight) + thoracic rotation from runners lunge/side + banded snow angel + crossover 90 90 press
https://youtu.be/NmmIFzdtxXE?si=2aOsS0xqctOKx3Ud
Strength:
In 12:00, complete the following (:90 rest between sets) -
Bench press
12 @ 60% 1RM
9 @ 70% 1RM
6 @ 75% 1RM
3 @ 80% 1RM
WOD:
For time -
80/60 calorie row or ski, directly into
80/60 calorie bike
*Every 2:00, starting @ 0:00 - 5 DB power clean (2 @ 50/35 or 40/25 or 30/15)
https://youtu.be/3PnWQwabq4Y?si=njdXxZiBumaUie3i
Accessory:
Tabata single leg DB glute bridge @ moderate weight
https://youtu.be/KW7yo5x7-HI?si=mVrCmqdriNgputJw
Saturday, July 26
Warm-up: 15:00 AMRAP - 5 wall ball thruster (light) + 10 alt hamstring scoop + 5 deadlift (light) + 10 tempo ring row (:03/position) + 15 banded pull-apart
Partner WOD:
8:00 work / 2:00 rest x3 (30:00) for total reps (you go, I go) -
400 meter run (together)
60 deadlift (135/95 or 95/65 or 65/45)
Directly into max reps -
Set 1: Wall balls (20/14 or 14/10)
Set 2: Pull-ups
Set 3: Burpees
*Run together and split all other reps evenly
Accessory:
3x10 hamstring curls @moderatae weight