Programming: June 11th - 15th, 2022
Monday, July 11th, 2022
Warm up: 2 rounds for quality of:
10 Med Ball Overhead Lunges
4Around-the-Worlds
10Medicine Ball Thrusters
5xDown/Dog + 2 Scorpion Each Side
5Weighted V-ups
Round 1: 1min Each x Max Reps
Plank Hold
R Side Plank
L Side Plank
Hollow Hold
Rest 1min
Bicycle Crunch
Heel Tap Crunch
Russian Twist 25/15 lbs
Alt V-up
Round2: 30sec Each x Max Reps
Rx WOD: For time:
50 Wall Balls 20/14 lbs
20 AbMat Sit-ups
30Chest-to-bar Pull-ups
20 AbMat Sit-ups
50 Wall Balls 20/14 lbs
Int:30 Pull Ups
Scale: Pull Up Progression
No Bar/Ball:
50 Wall Balls = 50 1-DB Thruster
OR50 Jumping Squats
30 Pull Ups = 30 Push Ups
Tuesday, July 12th, 2022
Warm up: For quality:
50m High Knee
50m ButtKicker
50m 2Kareokas
100mRun/Jog
30sec 2Couch Stretch
30sec 2Pigeon Stretches
5 PVC Shoulder Pass Throughs
10 Wall Facing PVC OH Squats
2min Thoracic Spine Mobility
Strength: Overhead Squat
WU:10-10 Working: 10-10-10-10-10
DB/Light:1-Arm OH Squat
6 Reps Each Arm
x 7-8Sets
Bodyweight: Towel OH Squat
15 Reps x 9-10 Sets
WOD: For time:
400m Run OR 2min Cardio
15Overhead Squats
Rx:155/105 | Int: 135/95 | S: 95/65
DB/BW:
15 OH Squats =
8 1-ArmOH Squats Each Arm
OR 20Jumping Squats
Wednesday, July 13th, 2022
Warmup: For quality:
2minFoam Roll
2 Banded Lat Stretches 30 secs
10Banded Lat Pull Downs
10Standing Chest Openers
10Lateral Hops
10Forward-Back Line Hops
10 4Corner Drills
5 Active Bar Hangs 5 secs
10 Dive Bomber Push-ups
Rx+ Strength: Every 1min x 21mins Alternating Between:
5Dumbbell Bench Press 70/50
3 Strict Chest-to-bar Chin-ups
60Double Unders
Rx Strength:
5Dumbbell Bench Press 50/35
3 Strict Chin-ups
30Double Unders
Scaled Strength:
5Dumbbell Bench Press 35/20
3 Band Assisted Chin-ups
30Double Under Progressions
WOD: For Time
100 Push Ups
Thursday, July 14th 2022
Warm up: 2 rounds for quality of:
10 Mule Kicks
5x (1Downward Dog + 2 Active Pigeons + 1 Upward Dog)
4 90/90Squat Hip & Pelvis Mobility
20Single Leg Glute Bridges
10Bottom Squat Holds 5 secs
Strength:3 Clean Grip Deadlifts
+ 1Power Clean
WU: 1-1Working: 1-1-1-1-1
Dumbbell:
4 Clean Grip Deadlifts Each Arm
+ 3Power Clean Each Arm
WU:1-1 Working: 1-1-1-1-1
Bodyweight:
10 1-LegGlute Bridges
+ 5Burpees
8-10Sets
WOD:3min AMRAP x 2 Cycles
2Deadlifts 225/155
3Lateral Burpee Over Bars
6 Air Squats
Rest 1min between each cycle.
For each cycle restart the AMRAP.
DB/Bodyweight Modifications:
2Deadlifts = 3 Suitcase Deadlifts OR 4 1-Leg Glute Bridge
Friday, July 15th 2022
Warmup: 8 min AMRAP of:
10 Alt Wall Planks
10Thread-the-Needles
10sec Handstand Hold
10 Box Step Overs
10Samson Stretches
Strength: Option 1 Primer
Dumbbell Squat Snatch
2-2-2-2
___________________________________________
Option 2Primer
Dumbbell Devil Press
2-2-2-2
WOD Option 1: 10 Rounds For Time
2 Wall Walks
4 Alt DB Squat Snatch 50/35 lbs
6 DB Box Step-ups 50/35# to 24/20”
WOD Option 2: 10 Rounds For Time
2 Wall Walks
3 Alt1-Arm DB Devil Press 50/35
6 DB Box Step-ups 50/35# to 24/20”
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