Week 30: 25 - 29 July

Monday, 25 July

Strength: Front Squat
5-5-5-5-5

WOD: Tabata
4 min alternating:
split squats
box jumps

2 min rest 

4 min alternating:
exploding step-up
air squats


Tuesday, 26 July

Skill: Handstand Progression (10 min)

WOD: for time:
100x burpee pullups
*every 2 min starts w/40m sprint


Wednesday, 27 July

WOD: AMRAP 20
10x Man-maker
50x Double Unders
20x KB Swing
200m Run


Thursday, 28 July

Strength: Snatch
3x EOMOM:
2x Hang Power Snatch
2x Power Snatch

then: 

3x EOMOM
3x Squat Snatch

WOD: 'Jeremy'
21-15-9
OH Squat
Burpee


Friday, 29 July

Skill: Box Jumps
EMOM (14 min)
even: 5x high!!!
odd: 10x lateral

Core: GHD
3 rounds, NFT
15x back extension
15x GHD Situp
15x Hamstring Curls

Week 29: 18 - 22 July

Monday, 18 July

Skill: Tabata alternating hollow hold/superman hold

8 min: 20 sec work/10 sec rest, alternating between movements

WOD: 10-9-8-7-6-5-4-3-2-1

Pullups

Box Jumps

T2B

KB swing

Burpee

Tuesday, 19 July

Skill: Clean & Jerk EOMOM (12 min)

1x Power Clean

2x Front Squat

1x Push/Split Jerk

WOD: 'Grace' for time:

30x Clean & Jerk

Wednesday, 20 July

Skill: agility Ladder drills

WOD: 5 rounds, 1 min stations:

1. body drag

2. single arm suitcase carry

3. plate overhead lunge walk

Thursday, 21 July

WOD: 2 RFT

800m Run

50x Wallballs

100 Double Unders (2:1 singles)

50x Wallballs

Friday,  22 July

Strength: Deadlift

5-5-5-5-5

WOD: EMOM (14 min) 

Odd: 8x Deadlift @ 225/155 + 40m sprint (down&back)

Even: 8x box jumps @ 30/24" + 40m sprint (down&back)

Week 28: 11 - 15 July

Monday, 11 July

Skill: Handstand pushup progression, scaling (10 min)

WOD: 5RFT
5x HSPU
10x Pullups
15x Wallballs
20x Jumping Lunges
200m run


Tuesday, 12 July

Strength: Deadlift
2-2-2-2-2-2-2

WOD: For Time
3k row


Wednesday, 13 July

Skill: Double Unders (10 min)

WOD: 4RFT
50x Double Unders
40x(total) KB Snatch @ 53/35
30x situps
20x Goblet Squats
10x HR Pushup


Thursday, 14 July

WOD: For Time
Power Clean @ 135/95 & Over-bar Burpee
1+1
2+2...
...19+19
20+20


Friday, 15 July

Strength: OH Squat
3-3-3-3-3

WOD: For Time
600m run
...then 21-15-9
P. Snatch @ 95/75
T2B
...then 600m run

Week 27: 5 - 8 July

Tuesday, 5 July


Skill: hollow holds, kipping progression


Strength: alternating gymnastic strength
strict/weighted pullups: 10-9-8-7-6-5-4-3-2-1
strict/weighted ring dips: 1-2-3-4-5-6-7-8-9-10




Wednesday, 6 July


Strength: Thruster
3-3-3-3-3-3


WOD: Partner 5k row




Thursday, 7 July


Skill: banded running drills, agility ladder drills


WOD: 20 min AMRAP
10x burpee box jump @ 24/20
15x T2B
20x KB Swing
200m run




Friday, 8 July


Skill: GHD; 3 rounds NFT
10x back extension
10x GHD situp
10x hamstring curls


WOD: OH plate walking lunge (45/25)
100m *5x burpee penalty every time weight touches ground