Week of Monday, July 22th 2024

Week of Monday, July 22th 2024 

Monday 7/22/24

Warmup - 

1. Dynamic movements / stretching

2. 3 round

Warmup deadlift sets: 8 / 5 / 3

10 parallette shoot throughs

A1) Deadlifts - 5 x 2, increasing

A2) Ring dips - 4 x max effort

Or other progressions 

1. parallette dips

2. low ring dip

3. ring dips

B) 8 min AMRAP

Ascending rep ladder, increasing by 1 and 5 each round

1 Wall walk

5 Russian KB Swings (24/16)

Total reps by round: 6 / 18 / 36 / 60 / 90 / 126 / 168 / 216 / 270 / 330

Tuesday 7/23/24

Warmup - 3 rounds

5 crawl outs w/ push-up

10/10 banded external shoulder rotations

10/10 banded internal shoulder rotations

10 scap pulls

A1) Bench Press - 4 x 6, increasing (heavier than last week)

A2) Strict Pull-ups - 4 x max effort

B) For time:

50 double unders / 100 single unders

50 russian twists

50 double unders / 100 single unders

50 flutter kicks

50 double unders / 100 single unders

50 bicycle crunches

50 double unders / 100 single unders

50 sit-ups

Wednesday 7/24/24 

Warmup - 3 rounds

30 shoulder taps

20 lunges

15 deficit heel raises

20 second banded ankle stretch each side https://www.rehabhero.ca/exercise/elevated-banded-ankle-dorsiflexion#:~:text=Anchor%20the%20band%20to%20a,push%20the%20ankle%20into%20dorsiflexion.

A) 6 min - practice turkish getups

B1) Single leg side step ups with 3 second negative (pistol progression) - 4 x 8 each leg 

B2) Gorilla rows - 4 x 20 (w/ dumbbells)

C) 3-5 trials for fastest time through obstacle course

5 rebounding box jumps (set up 20”/ 12” and 6” (45lb+25lb plate) as necessary, 5 in a row in front of the squat racks)

Sandbag carry up and down stairs

50 foot bear crawl (under the monkey bars)

Sled push down and back

stagger starts by 10-20 seconds

Thursday 7/25/24

Warmup - 3 rounds

10 yoga push-ups

10 supported side plank with leg raises

10 wall facing squats

15 band rows

1. Overhead squats

3 x 8, increasing as possible

3:1:1 tempo (3 sec down: 1 sec at bottom: 1 sec up)

B) 2k row for time

Friday 7/26/24

Open gym - make up a WOD you missed

Saturday 7/27/24

2 rounds with a partner:

800 m run together

60 Box jumps

40 Pull-ups

20 Snatches (75/55)