Monday, July 7 - Saturday, July 12
Monday, July 7
Warm-up: 8-6-4 strict press (start w/ empty barbell and slowly build) + banded bent-over row + pvc pass through + push-up to pike + scorpion stretch/side
Strength:
12:00 EMOM -
3-5 push jerk, building to WOD weight
16-24 banded rear delt fly
Rest
WOD:
Every :90 x10 (15:00) -
12/9 cal bike (Scale to 9/6)
1 push jerk @ 75% 1RM or moderately heavy weight (7/10 RPE)
Accessory:
Tabata banded row from plank (4 rounds/side)
https://youtube.com/shorts/Tlq5Tazvbcs?si=ryJcnPHJGYCa1TZU
Tuesday, July 8
Warm-up: 5-4-3-2-1 front squat (start w/ empty barbell and build to 75% 1RM) + thoracic rotation from runners lunge/side + 1-arm ring row/side + kip swing + cat cow
Strength:
In 15:00, superset the following x3 (2:00 rest between supersets) -
5 front squat @ 75-80% 1RM
15+ front squat @ 50% 1RM
WOD:
For time -
400 meter run
30 pull-ups
200 meter run
Accessory:
Superset the following for 2-3 rounds (2:00 rest between supersets) -
Dual DB bicep curls
6-10 @ challenging weight
8-12 @ moderate weight
10-15 @ light weight
Wednesday, July 9
Warm-up: 2 rounds - 10 supine toes-to-rig + 8 DB bench press + 6 DB deadlift + 4 DB power clean (2 @ light weight) + 2/side 1-arm DB OH walking lunge (light)
WOD:
In 30:00, complete the following @ steady pace (rest as needed) -
21-15-9
DB bench press (2 @ 50/35 or 40/25 or 30/15)
DB deadlift (2 @ 50/35 or 40/25 or 30/15)
*Max L-sit after after each round on parallettes, boxes, or benches
18-12-6
Alternating DB snatch @ 50/35 or 40/25 or 30/15
1-arm DB overhead walking lunge @ 50/35 or 40/25 or 30/15 (9-6-3/side)
*30-ft handstand walk or :30 handstand work after each round
15-9-3
DB power clean (2 @ 50/35 or 40/25 or 30/15)
Strict knees-to-elbow on bar or rings
*:30-:60 weighted plank after each round
https://youtu.be/_DUlB4YpZRw?si=mZ-CWnDVOPuPTigd
https://youtu.be/SxLuhaSaPM4?si=XVr6oX2XnpwVeWBa
*Rx+ weight for all movements = 70/50
Accessory:
3x10 hamstring curls @ moderate weight
Thursday, July 10
Warm-up: 2:00 easy row (1x) directly into 8-6-4-2 back squat (start light and build) + alt groiner + banded open book stretch/side + upward to downward dog flow
Strength:
Every :90 x8 (12:00) -
3-5 back squat @ BW, ¾ BW or ½ BW
WOD:
In 20:00, complete 4 rounds, each for time (3:00 rest between rounds) -
500 meter row (scale to 250)
Accessory:
3x10-12 barbell hip thrust, :01 pause @ top (no heavier than 155/105)
Friday, July 11
Warm-up: 2 rounds - 1/side Turkish getup (light) + 12 alt single leg v-up + :30 easy jump rope + 10 tempo ring row (:03/position) + 12 alt thoracic rotation from low squat
Strength:
Every 2:00 x3 (12:00) -
2/side Turkish getup @ moderate weight
6-10 ring row as horizontal as possible (feet elevated if able) https://youtube.com/shorts/Aw9IRuNYfRs?si=YIQlNknmHDNYUIgJ
WOD:
6 rounds for time (:60 rest between rounds) -
40 double under or 80 singles
10 toes-to-bar, knees-to-elbow, or v-ups
20 double under or 40 singles
5 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
1:00/side banded hamstring stretch + 1:00/side banded lat stretch
https://youtu.be/iaAsxl0OfIc?si=x4fS7Lq3SoqifvYT
Saturday, July 12
Warm-up: 2 rounds - 5 thruster (light) + 7 push-up to pike + 9 pvc pass through + 11 KB swing (light) + 9 bootstrapper + 7/side reverse Samson + 5/side Cossack squat
WOD:
30:00 EMOM (scale reps as needed to assure some rest each round) -
10 thruster (115/75 or 85/55 or 45/35)
12/9 calorie row or ski
14 push-up
16 sit-up
18 KB swing (70/53 or 53/35 or 40/20)
16 sit-up
14 burpees
12/9 calorie bike
10 cluster (115/75 or 85/55 or 45/35)
Rest
https://youtu.be/7jGhxOGmdcA?si=kwmwwdJf3mclGf4n
Accessory:
3x10 DB skull crusher (2 @ moderate weight)