Wednesday 7/31/19

Warm up: 2 Rounds
5 Band face pulls
5 / side Band straight arm pull down
5 Scapular wall slides
Row 250 m
5 Presses (PVC or empty bar)
5 Front squats
5 Thrusters

Strength: Warm up to Thruster weight

WOD: For time, 45 min cap
1K Row
10 Thrusters (135/95)
10 Bar MU
2K Row
20 Thrusters (95/65)
20 C2B Pull ups
3K Row
30 Thrusters (45/35)
30 Pull ups

Accessory:
False grip chest to ring hold – Rx – 6 ME sets unsupported, scaled 6 x
10 sec with as little assistance as possible.

Tuesday July 30

Warm up:
6 Inch worms + 2 sec downward dog can stretch / side
Jog to end of fence and back
12 Hollow rocks
Jog to end of fence and back
18 Lateral lunges (9/side)
Jog to end of fence and back

Strength: None

WOD: Every 10 min for 4 Rounds
A) 800 m run for time – slowest round counts
B) 10 – 25 GHD or weighted sit ups
C) 50 ft ea side HEAVY suitcase carry
D) Optional skill work – see coach
* final min of ea round should be complete rest

Accessory: 3 Rounds
Side lying hip abduction – 15-30 reps per side
2-position ankle dorsiflexion

Monday 7/29/19

Warm up: 10 min row
1 min moderate
1 min hard

Strength: 20 min EOMOM
1 Clean and Jerk
*warm to 80% then choose starting weight. Final score is AVERAGE weight

WOD: “Elizabeth”, 10 min cap
21, 15, 9
Squat Clean (135/95)
Ring Dip

Accessory: 3 Sets ea, NFT
A1) 12 Front foot elevated split squats (per side, add weight if able)
A2) Reverse ring fly (scale = DB reverse fly)
B) Couch stretch

Saturday 7/27/19

Warm up: 3 Rounds

60 sec bike or row

10 sec hollow body active hang on rings

5 Ring rows 

Strength: Ring pull ups

3 sets ME, rest at least 3 min between sets

*score by longest UB set, scale to 12-15 total eccentric ring pull ups across 3-5 sets

WOD: 3-5 Rounds, NFT

A) Rope sled pull

B) 60 sec ME bike (calories)

C) 30 sec L-sit hang

D) 50 ft ea direction banded lateral walk

Accessory: 3 Rounds

Band external rotations x 12

Shoulder mobility reach 30 sec / side 

Friday 7/26/19

Warm up: 3 Rounds

15 sec hollow body hold

12 calorie bike / row

9 KB DL

6 Russian Swings

3 x 3-way lunge matrix

Strength: Sumo DL

5, 4, 4 x 3

WOD: 12 min for max reps

Buy in: 20 Burpees

4 Rounds (1 Round = 40 reps

10 KB Cleans (53/35) – Right 

50 ft single KB front rack lunge – Right (5 ft = 1 Rep)

10 KB Cleans (53/35) – Left

50 ft single KB front rack lunge – Left

If you finish 4 rounds, continue with cal bike for remaining time

Accessory: 3 x 30 sec ea

Quadruped adductor stretch 

Couch stretch 

Thursday 7/25/19

Warm up: 3 Rounds

5 HR push ups

10 sec active hang

15 DU’s

30 sec bike or row

* if unable to perform DU’s perform big singles round 1, fast singles round 2, penguin claps round 3

Strength: 20 min EOMOM

0) Jerk Balance x 3 with empty bar

2) JB x 3 @ 30%

4) JB x 3 40 %

6) JB x 3 @ 50%

8) Split Jerk x 3 @ 65%

10) SJ x 3 @ 75%

12) SJ x 3 @ 80-85%

14) SJ x 3 maintain or increase by feel

16) SJ x 3 maintain or increase by feel

18) SJ x 3 maintain or increase by feel

WOD: 6 Min AMRAP  

5 HPC (75/55)

5 Push Press (75/55)

35 DU’s

*bar dropped from overhead = no rep for entire round.

Accessory: 3 Rounds 

DB pec fly x 3

Pec stretch x 30 sec

Calf stretch (straight knee) 30 sec

Wednesday 7/24/19

Warm up: 2 Rounds

Row 250 m

5 good mornings (Empty bar or PVC)

5 back squats

5 scapular pull ups (drop down from bar between movements)

5 beat swings

Strength:

Continue warming up to WOD weight

WOD: For Time, 32 min cap

30 Back Squats @ BW/0.7BW

Row 1K

30 C2B pull ups

Row 1K

30 DL BW/0.7BW

Row 1K

30 pull ups

Row 1 K

Accessory: 3 Rounds 

3 position ring row hold

Scaled 5-9 sec, Rx 10-14 sec with feet elevated, Rx+ 15 sec with feet elevated 

Lizard pose 30 sec hold / side

Tuesday 7/23/19

Warm up: 3 Rounds1 shoulder CAR / side 3 Downward Dog calf stretches / sideJog to end of fence and back5 incline dumbbell bench presses (start light, increase ea round)5 scapular ring rows
Strength: Continue warm up as needed to reach starting WOD weight 
WOD: Every 5 minutes for 5 RoundsA) Run 400m – score is slowest roundB) 5 Slight incline DB bench press – score is average weight C) 10 band pull aparts*rest remaining time 
Accessory: 3-position dip holdScaled 4 Rounds, 5 sec per; Rx 3 Rounds, 10 sec per, Rx+ 3 Rounds, 15 sec per

Monday 7/22/19

Warm up: 10 minute row30 sec easy30 sec hard
Strength: 20 min EOMOM1 inch clean + hang clean2 sec pause in each position 
WOD: 3 Rounds NFT12-20 GHD hip ext (add 2 reps or weight to last week’s number if possible)12 Lateral lunges (6 per side, aim for same weight as last week)
Accessory:Pistol skill practice (30 PERFECT reps or 5-10 min of practice or related mobility)Hamstring stretch 3 x 30 sec

Saturday 7/20/19

Warm up: 3 rounds
10 lunges with OH reach (5 per side)
5 Prying Goblet squats (light KB)
10 lateral lunges (5 per side)
Jog to end of fence and back

Strength: Sumo Squats
5 x 5 AHAP

WOD: 10 min ladder
10, 20, 30, 40, 50…
Lunges, Sit ups

Accessory:
Accumulate 2 min L-sit
Perform stretch of choice for 30 sec every time you break from the L-sit