Week of Monday, July 29th 2024

Week of Monday, July 29th 2024 

Monday 7/29/24

Warmup - 

1. Dynamic movements / stretching

2. 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

1. Hang power cleans - 5 x 5, increasing

2. “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