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) - 

  1. 8-10 DB incline bench press (start @ moderate weight and build if possible)  

  2. 16-20 alt gorilla row (2 @ 53/35 or 40/25 or 30/15) 

WOD

18:00 EMOM for total reps -

  1. Max bar muscle-up or pull-up 

  2. :60 easy bike or ski 

  3. Max back squat (155/105 or 125/85 or 85/55) 

  4. :60 easy bike or ski 

  5. Max box jump over or step over (24/20 in or lower) 

  6. :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) -

  1. 6-10 ring row, as horizontal as possible (feet elevated if able) 

  2. 10-12 DB lat kickback (2 @ moderately heavy weight) 

  3. 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 - 

  1. 12 DB lat pullover (50/35 or 40/25 or 30/15) 

  2. 12 alt pistol squat 

  3. 12 lateral goblet box step-over (50/35 or 40/25 or 30/15 @ 24/20 in or lower)  

    https://youtu.be/4SYPu67tu70?si=jUHSAudWR_xrukk8

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) -

  1. 12 alt renegade row (2 @ 50/35 or 40/25 or 30/15) 

  2. 24 DB plank alt knee-to-elbow https://youtu.be/ThAaDVf6xFs?si=UbHXC4CNcs_ANFBX

  3. 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) 

https://youtube.com/shorts/Rwap0_j5i5A?si=Q7evAulbGVmOPD2Y

Previous
Previous

Monday, July 21 - Saturday, July 26

Next
Next

Monday, July 7 - Saturday, July 12