Programming: July 4th - 8th, 2022
Monday, July 4th, 2022 (Monday Video)
Warm up: 3 Rounds of:
20 sec WORK | 10 sec REST
Front Rack Lunge
Plank-to-Push-up
PVC Thruster
Active Pigeon
Strength: 1 Cluster + 3 Thrusters
1-1-1-1
DB/Light:2 Cluster + 5 Thrusters
1-1-1-1
Bodyweight:3 Burpees + 7 Air Squats
1-1-1-1-1
WOD: 4rounds for time of:
17 Plate OH Walking Lunge 45/25
7 Ring Dips
6Thrusters 135/85 lbs
DB/Light: 4 rounds for time of:
17Plate/DB OH Walk Lunge 45/25
7 Ring OR Bench Dips
6 DB Thrusters
Bodyweight:4 rounds for time of:
24Walking Lunges
7 Bench Dips
12Jumping Squats
Tuesday, July 5th, 2022 (Tuesday Video)
Warm up: 2 Rounds Of:
200m Run OR 1min Cardio
30secCouch Stretch (Left)
30secCouch Stretch (Right)
10 PVC Shoulder Pass Throughs
10 PVC Front Rack Stretch
3Shoulder Press 45/35 lbs
3 Push Press 45/35 lbs
WOD:5 Rounds – Each For Time
300m Run OR 90sec Cardio
20 Push Press 75/55 lbs
10 Box Jumps 24/20 in
1minREST After Each Round
No Box/BW Modification:
5 Rounds – Each For Time
300m Run OR 90sec Cardio
20 Push Press OR Push Ups
10 Box OR Broad Jumps OR Lunges
1minREST After Each Round
Wednesday, July 6th, 2022 (Wednesday Video)
Warm up: 6 min AMRAP of:
10 Mule Kicks
10 1-LegGlute Bridges
10Down/Up Dog Stretches
5Dumbbell Deadlift pick load
5 Beat Swings
Strength:Deadlift
6 Setsof 3 Reps at 85% of
1 RepMax
DB/Light:Deadlift
6 Setsof 5-7 Reps
Bodyweight:7-8 Sets Of
10 1-LegGlute Bridges &
10 MuleKicks
WOD:For time:
12 AltDB Snatch 70/50 lbs
12Pull-ups
8 Alt DBSnatch 70/50 lbs
8Chest-to-bar Pull-ups
6 Alt DBSnatch 70/50 lbs
6 BarMuscle-ups
NoBar/Bodyweight Mods:
12-8-6Alt DB Snatch OR
15-12-9Jumping Squats
12-8-6Gymnastics Push Ups
Thursday, July 7th, 2022 (Thursday Video)
Warm up: You Go – I Go
3 Rounds of
30 sec WORK | 30 sec REST
Row
Side Step Lunge
Straight Leg Sit-up
Hang Muscle Clean 45/35 lbs
Strength: Deadlift
6 Sets of 3 Reps at 85% of
1 Rep Max
DB/Light: Deadlift
6 Sets of 5-7 Reps
Bodyweight:7-8 Sets Of
10 1-LegGlute Bridges &
10 Mule Kicks
WOD:CF Games Regional 12.2
For time:
2000mRow
50Alternating Pistols
30 Hang Power Cleans
Rx -225/135 Int – 185/105 S – Pick Load
Scale –50 Pistol Progressions
No Bar/Bodyweight Mods:
30Burpees
Friday, July 8th, 2022 (Friday Video)
Warm up: 2 Rounds For Quality
30secJump Rope
10Donkey Kicks
10secTripod Hold-Legs Straight Up
10secHandstand Hold
10Handstand Shoulder Taps
10 Split Jerks PVC
Strength: Split Jerk
1-1-1-1-1-1-1
DB/Light: Split Jerk
3-3-3-3-3-3-3
Bodyweight: Lunges
10-10-10-10-10-10-10
WOD:12 min AMRAP of:
10Handstand Push-ups
20 AbMat Sit-ups
30Double Unders
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