Programming: August 1st - 5th, 2022
Monday, August 1st, 2022
Warm up: 3 rounds for time of:
10Forward + Reverse Lunges
10secHigh Knee
10secButt Kicker
10Active Pigeons
10Hollow-to-Supermans
5 Slow Push-ups
5 Beat Swings
Strength: Bulgarian Split Squat 10-10-10-10-10
Bodyweight: Bulgarian Split Squat
12-14Reps x 6-7 Sets
WOD: “Helen”
3 rounds for time of:
400m Run
21Kettlebell Swing 53/35lbs
12Pull-ups
Bodyweight:3 Rounds For Time of:
400m Run
30 1-LegGlute Bridges
15 Push Ups
Tuesday, August 2nd, 2022
Warm up: 4 Rounds
30secWORK | 15sec REST
Jump Rope
Alternating V-up
PVC Good Morning
PVC Squat Snatch
Strength: Snatch
5-3-2
DB Only: Alt DB Snatch
5-3-2(Each Arm)
Bodyweight: Burpee
7 Reps x5-6 Sets
WOD: 20min AMRAP
25Toes-to-bars
50Double Unders
10Snatch 75% 1RM
R2: 8 @80% | R3: 6 @ 85% | R4: 4 @ 90%
R5: 2 @95%
Bodyweight:20min AMRAP
25 V-Ups
50Double Unders
10Burpees
Each Round Add 2 Burpees
(10-12-14-16-etc)
Wednesday, August 3rd, 2022
Warm up: 3 rounds for time of:
1min Plank Hold
30secRight Side Plank
30secLeft Side Plank
30secChilds Pose
10Burpees
10 Box Step-ups 25/10 lbs
Strength: Every 90sec x 10 Rounds Alternating Between:
5Shoulder Press 75% 1RM
20 1-ArmDB Bent Over Row pick load
Bodyweight Modifications: Alt Between
7 Pike Push Ups
10-16Archer Push Ups
WOD: 8min AMRAP of:
4 Devil Press 50/35 lbs
8 Box Jump Overs 24/20 in
Bodyweight: 8min AMRAP of:
8Burpees
8 Box OR Broad Jumps
Thursday, August 4th, 2022
Warm up: 2 Rounds
1min of Each For Max Reps
Air Squat
Samson Stretch
Plate Ground-to-Overhead 25/15
Russian Twist 25/15 lbs
Foam Roll
Strength:8min For quality:
Rope Climb Practice
No Rope?: 8min Strength on Your Own
Push Press, Push Ups, Sit Ups, Back Squat, etc…whatever you want, just get some work in! 😉
WOD:5 rounds
1 min Each X Max Reps of:
Rope Climb
AbMat Sit-up
Echo Bike Calorie
Odd Object Ground-to-Shoulder
1minRest
Modifications:5 rounds
1 min Each X Max Reps of:
Farmers Carry/Obj Hold
Sit-up
High Knees
Odd Object Ground-to-Shoulder
1minRest
Friday, August 5th, 2022
Warm up: 2 rounds of:
10Down/Up Dog Stretch
10Active Pigeons
2 30secCouch Stretch
6 90/90Hip Mobilities
10 Pike Push-ups
10Jumping Dips
10 Drop Squats
--then:
1Burgener Clean Warm-up
Strength: Squat Clean
3-3-3-3-3
DB Mod: Squat Clean
5-7 Reps x 7-8 Sets
Bodyweight: Jumping Squats
10-12Reps x 9-10 Sets
WOD: CrossFit Games Open 15.4
8minAMRAP of:
3Handstand Push-ups
3 Cleans185/125 lbs
Add 3Handstand Push Ups Each Round
(3-6-9-12-15…24-27-30)
DB/BW Mods:
3 Cleans= 6 DB Cleans
OR 8Jumping Squats
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