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

Week 26: 27 June - 1 July

Monday, 27 June

Skill: Rowing form
4 rounds of 500m @ consistent pace w/
1. control
2. same pace @ 30 strokes/min
3. " @ 26 s/m
4. " @ 22 s/m

WOD:
200m row 20 sec rest 200m run 3 min rest 400m row 40 sec rest 200m run 3 min rest 600m row 60 sec rest 200m run 3 min rest 800m row 80 sec rest 200m run


Tuesday, 28 June

Skill: Pullups
EMOM (8 min)
Odd: 5-8x Pullups (add weight if possible)
Even: 5x HSPU or 2-3x wall climbs

WOD: 20 min AMRAP
'Mary'
5x HSPU
10x Pistol Squats
15x Pullup

...or 'Cindy'
5x Pullups
10x Pushups
15x Air Squat


Wednesday, 29 June
Skill: Back Squats w/ Box Jumps
5-5-5-5-5 after each set, immediately conduct 5-8 box jumps @ 24-36"

WOD: 8 min AMRAP
KB Swing


Thursday, 30 June

Skill: Push Press
Strict Press
3-3-3
Push Press
5-5-5

WOD: 4 RFT
15x Thruster @ 95/65
15x situps
15x over-bar burpee
15x situps

Week 25: 20 - 24 June

Monday, 20 June

Skill: Front Squat

3-3-3-3-3-3

WOD: 3 rounds

10x power clean @ 185/115

250m row

Tuesday, 21 June

Skill: Handstand progression

WOD: 5 RFT

15x air squats

11x C2B Pullups

7x HS pushups

Wednesday, 22 June

Skill: Push Jerk

2-2-2-2-2-2

WOD: AMRAP
50x Mountain Climbers (total)
40x Double Unders (2:1 singles)
30x KB G2OH (total)
20x T2B
10x WallBalls
200m run




Thursday, 23 June


Skill: Overhead Squat
EMOM
2x snatch grip Push press + 3x OHS


WOD: 'Randy'
75x Snatches for time (75/55)




Friday, 24 June


WOD: Partner up!!
AMRAP 30 min:
200m run (together)
50 Double Unders (total)
1k row (total)
20x Box Jumps (total)

Week 24: 13 - 17 June

Monday, 13 June

Skill: Clean 

3-3-3-3-3-3

WOD: EMOM (16 min)

odd: 10x Deadlift 

even: 10x Box jump (24/20)

Tuesday, 14 June

WOD: AMRAP (25 min)

10x pullups

30 Double Unders

10x OH Squat (75/55)

30 Double Unders

Wednesday, 15 June

Skill: GHD work

Hip extension, GHD situp, hamstring curls

WOD: for time

5000m row

Thursday, 16 June

Skill: strict press

3-3-3-3-3-3

WOD: 5RFT
20 Wall ball
200m run

Friday, 17 June

Skill: T2B/C2B Alternating between reps

'death by'

WOD: 5 RFT
300m row
12x Front Squat (95/65)
20x Situps

Week 23: June 6 - 10

Monday, 6 June

Skill: Rowing

WOD: Stroke Ladder (focus on pulling as hard as you can and reset for every stroke)

10 strokes

30 sec rest

20 strokes

60 sec rest

30 strokes

90 sec rest

40 strokes

120 sec rest 

50 strokes

120 sec rest

40 strokes

90 sec rest

30 strokes

60 sec rest

20 strokes

30 sec rest

10 strokes

Tuesday, 7 June

Crossfit Total
1RM Deadlift
1RM Back Squat
1RM Press


Wednesday, 8 June

Skill: Push/Pull

EMOM (12 min): 
even: 30 sec handstand hold
odd: 30 sec kipping pull-up attempts

WOD: 4 RFT
200m sprint
25x K2E
25x KB Swing


Thursday, 9 June

Skill: Double Unders

7 min AMRAP
max Double Under attempt (every time you fail, 10x squat thrusts)