Week of Monday, July 29th 2024 Monday 7/29/24 Warmup - Dynamic movements / stretching 3 round Warmup deadlift sets: 8 / 5 / 3 / 2 10 parallette shoot throughs A) Deadlifts - work up to a 1 RM in 20 minutes B) Death by: (EMOM, complete required reps in 1 minute to advance to the following round) Ring dips - Start with 1, increase by 1 each minute Low ring dips - Start with 2 and increase by 2 each round Paralette dips - start with 3 and increase by 3 each round Tuesday 7/30/24 Warmup - 3 rounds 5 crawl outs w/ push-up 10 ring rows 15 band pull aparts A1) Bench Press - 5 x 4, increasing (heavier than last week) A2) Strict Pull-ups - 4 x max effort B) 3 rounds for time: 500 m row 50 situps Wednesday 7/31/24 Warmup - 3 rounds 5 standing bottoms up kb presses each side 10 split squats each side 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. A1) Pistol squats Rx - 4 x 6 each leg Pistol progression : lateral step on box - 4 x 8 each leg Pistol progression : pistol to a bench - 4 x 10 each leg A2) Seated lat pulldowns (band over pullup bars, sit on floor with legs fully extended - 4 x 15 B) For time: 20 alternating turkish getups (24/16) 1 mile run Thursday 8/1/24 Warmup - 3 rounds 15 russian kb swings 15 goblet squats 8/8 kb push presses each side Hang power cleans - 5 x 5, increasing “Karen” 150 Wall balls Friday 8/2/24 Open gym - make up a WOD you missed Saturday 8/3/24 3 rounds with a partner: 4 Tire flips (4 together or 2 individual each) 6 Sled pushes down and back (3 each) 8 sandbag stair runs ( 4 each) 10 cal bike each