Monday July 27
Warm Up
400m Run
10 Push Ups
10 Sit Ups
10 Squats
Joint Prep
3 Round
20 Lateral Banded Walks (10 down,10 back)
15 Back Ext
10 Ring Rows (as hard as possible)
S/T
4×3 Strict Press @80%
alternate with
Yes we are doing this again…because well…one day of these is not enough.
4×5 Strict Toes to Bar or Straight Leg Raise as high as you can (no kip).
(coaching point, have someone hold your back and only let your hips do the work)
WOD
Then 6 min AMRAP Of:
50 Double Unders
10 Ring Dips
– 3 min REST THEN –
6 min AMRAP Of:
200m Run
10 Handstand Push Ups
L1- Single Unders/ box dips/regular push Ups
L2- 150 single unders, ring push ups/ 5 wall walks
Rx- above
Comp- Strict HSPU
Tuesday July 28
Warm Up
1 Min Mountain Climbers
1 Min Push Ups
1 Min Russian KB Swings
Joint Prep
3 Rounds
15 Light Strict Presses
15 Wall Facing Squats (go slow, focus on what needs work)
15 Bent Shoulder Retracts Weighted
S/T
5×5 Bent Rows Increasing weight AHAP (fewer reps so go heavier than last week)
Alternating with
5X5 Banded Ring Dips (Fewer reps, so make these harder than last week)
WOD
5 Rounds For Total Time Of:
14 Alternating KB Snatch (53/35)
10 Box Jumps (24/20)
200m Sprint
REST 1 min
L1- Dumbell Snatch (20?15), Box Step Ups
L2- (35/26) (20″/16″)
Rx- Above
Comp- (70/44) (30″/24″)
Wednesday July 29
Warm Up
2 Rounds
20 Jumping Lunges
15 Sit Ups
10 Push Ups
Joint Prep
3 Rounds
10 Bent Over Wall Angels (hold 2.5 or 5lb plates if this is easy)
10 PVC Overhead Squats
10 Arc Pause Slide with PVC
S/T
Back Squat 5X10 @ 60% of 1RM
Alternate with
5×5 Kipping Rings to Hips
WOD
Death By Wall Balls (20,14)
L1-10/6
L2 14/10
Rx-Above
Comp 30/20
Thursday July 30
Warm Up
100m Run
10 Push Ups
100mRun
10 Sit Ups
100m Run
10 Squats
Joint Prep
200m Farmers Carry
25 Back Ext
25 Wall Facing Squats
S/T
Power Snatch 7×1 Working up to a heavy single (work on explosive hips, big jumps and getting to full extension)
WOD
12 Min AMRAP
10 Pull Ups
10 Push Ups
3 Power Cleans (135/95)
10 Pull Ups
10 Push Ups
6 Power Cleans (135/95)
10 Pull Ups
10 Push Ups
9 Power Cleans (135/95)
….ETC
L1- Ring Rows, Mod. Push Ups, (45/35)
L2- Jumping Pull Ups, (95/65)
Rx- above
Comp- (185,135)
Friday July 31
Warm Up
Partner Junk Yard Dog
Joint Prep
5 Double Kettlebell Get Ups w/ 5 strict presses at the top
S/T
Deadlifts 4×2@85% of 1 RM
alternate with
4×4 Pistols with Ring, Rack, Box Assist. (Perform a full range of motion pistol using asstiance from another object to either help you get down or get back up. Use only as much as you need.)
WOD
3 Rounds For Total Combined Reps:
1 min Max Strict Pull Ups
1 min Max Strict HSPU
Then: With A Partner, For Total Time:
3200m Run (change every 400m – 4 each)
L1- Ring Rows/ Push Ups
L2 Banded Pull Ups/ Wall Walks
Rx- Above
Comp- C2B/ Strict HSPU
Saturday Aug 1
Warm Up
Partner Med Ball Tosses|
10 Each Person
Chest Pass
Side Pass
Over Head Pass
Between the leg Roll
Joint Prep
Group Circle
WOD
30min EMOM
Rotate Stations
10 Wall Balls (20/14)
20 US KB Swings (53/35)
10 Burpees
5 Tire Flips(share tire with a partner)
100m Run
L1- (10/6)(26/18)
L2- (14,10) (35/26)
Rx- Above
Comp- Unbroken WB and KBs(30/20)(70/53)