Programming: July 18 - 22nd, 2022
Monday, July 18th, 2022
Warm up: 2 rounds for quality of:
5Down/Up Dog Stretches
5Push-ups
1minPlank Hold
10 Back Rack Forward Lunges
1minHollow Hold
Strength:
Seated Db Shoulder Press
Warm Up:5-5 Working: 5-5-5-5-5
Strength2: Ring Push-ups
3x max rep
Bodyweight:
Pike Push Ups
Warm Up:5-5 Working: 7-7-7-7-7
Strength2: Plyo Push Ups
3x Max Rep
WOD: 10 min AMRAP of:
4Lateral Burpee Over DB
6 1-ArmDB Overhead Lunge 50/35
8Dumbbell Push Press 50/35
Bodyweight:10min AMRAP of:
4Lateral Burpee Over Object
10Lunges
8 Pike Push Ups
Tuesday, July 19th, 2022
Warm up: 2 Rounds
30secWORK | 20sec REST
Jump Rope
Mule Kicks
Band Resisted Run
Dead Bug
A, T, Y, and I, 5/2.5 lbs
Skill: 5min
Double Under Practice
Strength:
Kettlebell Swing (American)
3-3-3
No Rope: 5min
Vertical Jumps & Wrist Spins
No KB/DB?:
1-LegGlute Bridges
8-8-8-8
WOD: 5 rounds for time of:
15Kettlebell Swing 70/53 lbs
400m Run OR 2min Cardio
40Double Unders
No KB/Rope Modification:
15 KB Swings = 20 Mule Kicks
40Double Unders = 45 Vertical Jumps
Wednesday, July 20th, 2022
Warm up: 7 mins AMRAP of:
10Curtsy Lunges
10Banded Good Mornings
5 Front Squats 45/35 lbs
5 Back Squats 45/35 lbs
5 Hang Squat Cleans 45/35 lbs
Strength: Back Squat
10 @ 50%| 3 @ 60% | 10 @ 50%
3 @ 70%| 10 @ 50% | 3 @ 80%
DB/Light: Front/Back Squat
Alt Between 12 Reps & 6 Reps using Light & Heavy Weight
Every 2½ min Or So
Bodyweight:8 Rounds
Alt Between 16 Air Squats
& 8Jumping Squats
(4 of Each)
WOD: 9 Rounds For Time
5-4-3-2-1-2-3-4-5
Squat Cleans 155/105 lbs
10-8-6-4-2-4-6-8-10
Handstand Push Ups
DB/Light:9 Rounds
5-4-3-2-1-2-3-4-5
Double Front Squat Cleans
OR Air Squat + Jump Squat
10-8-6-4-2-4-6-8-10
Handstand Push Ups
Modifications:
Handstand Push Ups = Pike Push Ups
Thursday, July 21st, 2022
Warm up: 2 Rounds For Quality:
50m Arms Only Row
50m Hips& Arms Only Row
50m Legs Only Row
100m Row
10 Beat Swings
7/5 Bike Calories
10Alternating V-ups
10 PVC Shoulder Pass Throughs
WOD: For time:
2000mRow
80Toes-to-bars
600mFarmer Carry 53/35 lbs
80Pull-ups
2000mEcho Bike
No Row/Bike: For Time
1mileRun OR 8min Cardio
80Toes-to-bars OR V-Ups
600mFarmer Carry Object
80Pull-ups OR Push Ups
800m Run OR 4min Cardio
Friday, July 22nd, 2022
Warm up: 8 mins of:
200m Run OR 1min Cardio
10 Glute Bridges
10 Alt Superman Raises
10Thread-the-Needles
5 Snatch Grip Deadlifts 45/35 lbs
5 Hang Snatches 45/35 lbs
5Overhead Squats 45/35 lbs
Strength: Snatch Grip Deadlift
Warm Up:5-5 Working: 5-5-5-5-5
DB/Light: Suitcase/Snatch Grip Deadlift
7-9 Reps x 7-8 Sets
Bodyweight:
10 1-LegAlt Glute Bridge
+ 6Archer Push Ups
9-10Sets
WOD:4 min AMRAP of:
12 – 9 –6
Power Snatch 115/80 lbs
Burpee Box Jumps 24/20 in
DB/No Box/BW: 4min AMRAP
12 – 9 –6
Alt DB Snatch OR Archer Push Ups
Burpee Broad Jump
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