Monday, July 14 - Saturday, July 19
Monday, July 14
Warm-up: 15:00 AMRAP - 8 DB incline bench press (2 @ light weight) + 10 alt box step-up + 8 kip swing + 10 pvc pass through + 8 back squat (light) + 10 alt groiner
Strength:
Every :90 x5 (15:00) -
8-10 DB incline bench press (start @ moderate weight and build if possible)
16-20 alt gorilla row (2 @ 53/35 or 40/25 or 30/15)
WOD:
18:00 EMOM for total reps -
Max bar muscle-up or pull-up
:60 easy bike or ski
Max back squat (155/105 or 125/85 or 85/55)
:60 easy bike or ski
Max box jump over or step over (24/20 in or lower)
:60 easy bike or ski
Accessory:
Accumulate 50-100/side banded trunk rotation
https://youtu.be/JUnqLosLGcs?si=eWZ318O7iSu8aNtQ
Tuesday, July 15
Warm-up: 15:00 AMRAP - 5 power clean (start light and build to 60% 1RM) + 10 push-up to pike + 5/side DB suitcase split stance squat (2 @ light weight) + 10 alt Cossack squat
WOD:
In 30:00, work to complete 3-4 rounds @ steady pace (2:00 rest between rounds) -
9-6-3
Power clean @ 60, 70, 80% 1RM respectively (each round, drop back down to 60% 1RM)
DB suitcase split stance squat/side (2 @ 50/35 or 40/25 or 30/15)
Push-up, with deficit if possible
https://youtu.be/V7uYkkNVVc0?feature=shared
https://youtu.be/Wcmg-3iHwjQ?si=Y99kteWt4SkBDi9z
*1 round = 9-6-3 of each movement
Accessory:
Superset the following for 2-3 rounds (:60 rest between supersets) -
8-10 GHD hip extension + :20-:30 Sorenson hold
Wednesday, July 16
Warm-up: 2 rounds - 5/side 1-arm ring row + :30 jump rope + 10 alt single leg v-up + :30 couch stretch/side + 15 banded lat pulldown + :30 upward to downward dog flow
Strength:
In 15:00, superset the following x3 (2:00 rest between rounds) -
6-10 ring row, as horizontal as possible (feet elevated if able)
10-12 DB lat kickback (2 @ moderately heavy weight)
21 bicep curl series (55/45 or 45/35)
WOD:
“Annie”
For time -
50-40-30-20-10
Double under (or 100-80-60-40-20 singles)
Sit-up
https://wodwell.com/wod/annie/
Accessory:
3x16-24 banded skull crusher (:60 rest between sets)
https://youtu.be/if3qhe8FNW0?feature=shared
Thursday, July 17
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell) + thoracic rotation from runners lunge/side + scorpion stretch/side
Strength:
Every 2:00 x5 (10:00) -
1 power snatch + 3 hang power snatch + 5 overhead squat
Round 1: 65/45 or 45/35
Round 2: 85/55 or 65/45 or 45/35
Round 3: 95/65 or 85/55 or 65/45
Round 4: 105/75 or 95/65 or 85/55
Round 5: 115/85 or 105/75 or 95/65
WOD:
In 20:00, complete 3 rounds for time (2:00 rest between rounds) -
500 meter row + 400 meter run
Accessory:
3x10-12/side single leg hip thrust, weighted if possible
https://youtube.com/shorts/9R6wnKHFz5M?si=Rde3OcbLzJhvvGyn
Friday, July 18
Warm-up: 15:00 AMRAP - 6 lateral box step-over + 4 strict press + 6 deadlift (start light and build to 60% 1RM) + 4 inch worm w/ push-up + 6 alt pistol squat to bench
WOD:
In 35:00, superset the following at steady pace x5 (2:00 rest between supersets) -
12-10-8-6-4
Deadlift @ 60, 65, 70, 75, 80% 1RM
Strict press @ 60, 65, 70, 75, 80% 1RM
*After each round, complete the following -
12 DB lat pullover (50/35 or 40/25 or 30/15)
12 alt pistol squat
12 lateral goblet box step-over (50/35 or 40/25 or 30/15 @ 24/20 in or lower)
Accessory:
3x10 hamstring curls @ moderate weight
Saturday, July 19
Warm-up: 2 rounds - 6 alt renegade row (2 @ light weight) + 8/side thread the needle w/ thoracic rotation + 10 supine toes-to-rig + 8 alt toe touch from plank
Strength:
In 15:00 complete 3 rounds of the following (:90 rest between rounds) -
12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
24 DB plank alt knee-to-elbow https://youtu.be/ThAaDVf6xFs?si=UbHXC4CNcs_ANFBX
Max distance handstand walk (1x) or :30-:45 handstand walk progression
WOD:
Every :90 x6 (9:00) -
15/10 cal bike (scale to 12/8)
Max toes-to-bar, knees-to-elbow, or v-ups in remaining time
*Scale calories as needed to assure :20-:30 toes-to-bar/round
Accesory:
Tabata Copenhagen plank (4 rounds/side)