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
