Monday, June 23 - Saturday, June 28

Monday, June 23 

Warm-up: 15:00 AMRAP - 5 front squat (start w/ empty barbell and build to 55% 1RM) + 10 alt hamstring scoop + 5/side lateral box step-up/side + 10 alt reverse Samson 

WOD

In 30:00, superset the following x5 (:90 rest between supersets) -

10-8-6-4-2

  1. Front squat @ 55, 60, 65, 70, 75% 1RM respectively

  2. 1-arm DB/KB straight leg sit-up/side @ moderate weight

    https://youtu.be/TpXoWBeNz6M?si=HOtZYuCczuvBsYpe

  3. Lateral front rack KB box step-up/side @ moderate weight / moderate height 

    https://youtu.be/CMoO_jsKTVk?si=0WLPTiv1Z36j8Sn6

Accessory

Accumulate 2:00 Superman hold 

https://youtu.be/tYMHYWVvFjs?si=vIYKupygRHLSTbmJ

Tuesday, June 24

Warm-up:  5-4-3-2 strict press (empty barbell) + DB deadlift + DB hang power clean (2 @ light weight) + thread the needle w/ thoracic rotation/side + scorpion stretch/side + reverse lunge w/ knee drive/side  

Strength

In 15:00, complete the following - 

5:00 EMOM (0:00-5:00) - 3 strict press

5:00 EMOM (5:00-10:00) - 2 push press

5:00 EMOM (10:00-15:00) - 1 jerk (push or split) 

*Start light and slowly build each set, or every couple of sets, as able 

WOD

10:00 EMOM - 

5 DB deadlift 

4 DB alt reverse suitcase lunge

3 DB hang power clean 

2 DB push press 

*Suggested DB weight for all movements = 2 @ 50/35 or 40/25 or 30/15

Accessory

Tabata alternating DB bicep curl @ light to moderate weight 

Wednesday, June 25 

Warm-up: 8-6-4 bench press (start light and build to 50% 1RM) + banded pull-apart + pvc pass through + 1-arm ring row/side + alt pistol squat to bench + supine toes-to-rig 

Strength

Every :90 x8 (12:00) - 

3 bench press @ 50, 55, 60, 65, 70, 75, 80, 85% 1RM respectively  

WOD

18:00 EMOM for total reps -

  1. Max pull-up or ring row 

  2. Moderate pace row, bike, or ski 

  3. Max toes-to-bar, knees-to-elbow, or v-ups 

  4. Moderate pace row, bike, or ski 

  5. Max alt pistol squat 

  6. Moderate pace row, bike, or ski 

*Score is sum of pull-up + toes-to-bar + pistol squat reps; mins 2, 4, 6 = recovery 

Accessory

Accumulate 3:00 weighted plank @ moderate weight

Thursday, June 26

Warm-up: 15:00 AMRAP - 4 inch worm w/ push-up + 6 back squat (start light and build to 80% 1RM) + 8 alt box step-up + 10 upward to downward dog flow 

Strength

In 12:00, superset the following x3 (2:00 rest between supersets) -

4 back squat @ 80% 1RM

Max back squat @ 50% 1RM 

WOD

For time -

30 box jump over or step-over (24/20 in) 

60 sit-up

30 box jump over or step-over (24/20 in) 

Accessory

Superset x3 (:60 rest between supersets) - 

  1. 8/side single leg RDL @ moderate weight

    https://youtu.be/VnHvZtV8Gz0?si=GyjBlYb83yuEmXzD

  2. 8/side single leg glute bridge w/ foot elevated @ moderate weight

    https://youtu.be/doRD0ZGBXDk?feature=shared

Friday, June 27

Warm-up: 2 rounds - 1 Turkish getup/side (light) + 4/side DB snatch (light) + 8 bootstrapper + 10 banded snow angel + 12 alt groiner + :30 easy jump rope 

Strength

In 15:00, superset the following x3 (2:00 rest between supersets) -

  1. 2/side Turkish getup @ light to moderate weight

    https://youtu.be/saYKvqSscuY?si=hHKp8ZbqrL6GFwn-

  2. 10-15 banded row from side plank, :01 pause in back position 

    https://youtu.be/K1GWnZ-RDPw?si=8oed7kxuLZ-m58pN

WOD

For time - 

100-80-60-40-20

Double under (or 200-160-120-80-40 singles)  

10-8-6-4-2

Alt DB snatch (70/50 or 50/35 or 40/25)

Accessory

Accumulate 50-100 banded skull crusher 

https://youtu.be/if3qhe8FNW0?feature=shared

Saturday, June 28 

Warm-up:  2 rounds - 12 banded lat pulldown + 10 alt shoulder tap from HS or plank + 8 kip swing + 6 push-up to pike + 8 med ball thoracic extension w/ plate https://youtube.com/shorts/6_-aSO2k7uY?si=UxN23YvlrtBaiZcR

Strength: 

9:00 EMOM - 

  1. 30-ft handstand walk or :30-:60 handstand or core work 

  2. :30-:45 hollow rocks

    https://youtu.be/6Qdh8qzxFY8?si=lByRFefcCUKJMo_k

  3. Rest 

WOD

25:00 AMRAP @ steady pace - 

200 meter run 

10 burpees, up downs, or hand release push-up

5 bar muscle-up or 10 pull-up

Accessory

3x10-15/side deficit clamshell 

https://youtube.com/shorts/vuNbx88psOc?si=wfB1UIjhaHHOBylB

Monday, June 16 - Saturday, June 21

Monday, June 16

Warm-up:  2:00 easy row, bike, or ski directly into 8-6-4 snatch pull + snatch high pull + muscle snatch + pvc pass through + upward to downward dog flow + cat cow 

Strength

In 15:00, complete the following - 

5:00 EMOM - 

3 power snatch 

-Directly into-

5:00 EMOM - 

2 power snatch 

-Directly into-

5:00 EMOM - 

1 power snatch 

*Reps should be touch and go; athlete can build each round, or every few rounds, or can stay light to moderate for all reps and work on form.  

WOD

Every :90 x10 (15:00) for total meters - 

:30 row, bike, or ski sprint 

*Focus on speed and power (e.g., long, strong pulls instead of short, fast strokes) 

https://youtube.com/shorts/iBuUIBeN08k?si=uf0M0rbOrMWQB4Pq

Accessory

3x10/side banded open book stretch 

https://youtube.com/shorts/_2iQhZaUXd0?si=BlJVncBcOggiLaA9

Tuesday, June 17

Warm-up: 15:00 AMRAP - 5 bench press (start w/ empty barbell) + 10 supine toes-to-rig + 12 alt scorpion stretch + 10 alt reverse Samson + 5 push-up to pike

Strength:

Every :90 x8 (12:00) -

3 bench press (start @ 50% 1RM and build 5% each round if possible) : 

WOD

For time - 

40 toes-to-bar, knees-to-elbow, or v-ups

40 DB/KB goblet lunge   

40 KB swing  

40 DB/KB goblet lunge   

40 toes-to-bar, knees-to-elbow, or v-ups 

*Suggested DB/KB weight = no heavier than 53/35 

Accessory:

Accumulate 60-100 banded tricep pulls

https://youtu.be/HXia-KuaBu4?si=gKiCozkPGApKkPcv

Wednesday, June 18

Warm-up: 8-6-4 deadlift + hang power clean + front squat (empty barbell) + alt Cossack squat + thoracic rotation/side from runners lunge + :30 easy jump rope 

Strength

In 14:00, complete the following x5 (:90 rest between rounds) -

5-4-3-2-1

Deadlift + hang power clean + front squat (start light and build to challenging complex if able)

*For example, athlete completes 15 unbroken reps in round 1 and 12 in round 2 

WOD

10 rounds for time - 

10 wall ball (20/14 or 14/10) 

30 double under or 60 singles 

Accessory

Tabata hollow rocks (banded if possible) 

https://youtu.be/tWNv7pCaVA4?si=AC-0YeHQV9gx_RQb

Thursday, June 19

Warm-up:  2 rounds - 12 alt box step-up + 10 ring row, slow tempo + 12 banded pull-apart + 10/side thread the needle w/ thoracic extension + 12 alt hamstring scoop 

WOD

32:00 EMOM - 

  1. 12 box jump (24/20 in or lower) 

  2. 200 meter run (scale to 100) 

  3. Max bar muscle-up or pull-up  

  4. Rest

  5. 12 burpees or up downs

  6. 20 sit-ups 

  7. Max row, bike, or ski meters 

  8. Rest 

Accessory

3x10 reverse hyper @ light to moderate weight (:60 rest between sets) 

https://youtube.com/shorts/5Z2iTnhb5qM?si=YsVQ9JA1NTKY5hUG

Friday, June 20

Warm-up: 15:00 AMRAP - 5 back squat (light) + 10 alt thoracic reach from low squat + :30 alt shoulder tap from HS or plank + 10 alt groiner + 5/side KB hip opener stretch 

https://youtube.com/shorts/BGh5pktXpiM?si=hJm4dY3OiP9sR39B

WOD

In 35:00, complete the following @ steady pace - 

10-9-8-7-6-5-4-3-2-1

Back squat (start light and slowly build to challenging single if possible) 

After each round, alternate between - 

Round 1: Max distance unbroken handstand walk (1x) or :30-:60 handstand work 

Round 2: 10-15 leg raises from front support on rings, dip handles, or boxes (scale to tuck-up from front support)  

https://youtu.be/RJJnOpZBLBs?si=lClz_kx4CXaPYqiR

https://youtube.com/shorts/KwlhQKJL0Pg?si=1sJ61PZiMs2OJECU

https://youtu.be/Y_FRQ4n_mCc?si=YItM-qW5VPEOupYy

Accessory

3x8-10/side single leg hip thrust @ challenging weight (:60 rest between rounds) 

Saturday, June 21 

Warm-up: 15:00 AMRAP - :30 work on gymnastics skill of choice + 5 inch worm w/ push-up + 10 banded snow angel + :30 high knees + 10 dynamic tabletop stretch 

https://youtu.be/sTvekaq6vOU?si=jTuzNF_0ioKn0qDN

https://youtube.com/shorts/G8cesICBo-U?si=Hi-FOTFLQIA7PU9x

Strength

9:00 EMOM - 

  1. :30-:60 work on gymnastics skill of choice 

  2. 12-16 alt DB plank pull through (feet elevated if possible) @ moderate weight

    https://youtu.be/Q7FtGv0v7vg?si=I_sXQ1vSYssAY9Th

  3. Rest 

WOD:

In 25:00, complete the following @ steady pace (zone 2) -  

50-40-30-20-10

Push-up 

1,000-800-600-400-200 

Row, ski or run meters 

Accessory

3x21 bicep curl series (55/45 or 45/35) 

Monday, June 9 - Saturday, June 14

Monday, June 9 

Warm-up:  2 rounds - 8 alt shoulder tap from HS or plank + 10 pvc pass through + 8 wall ball thruster (light) + 10 alt scorpion stretch + 8 cat cow + 10 alt hamstring scoop 

Strength

Every :90 x4 (12:00) - 

  1. :30-:60 Russian twist w/ wall ball (20/14 or 14/10 or 10/6) 

  2. 30-ft HS walk (1x) or :30-:60 pike up from rower or alt shoulder tap from plank 

WOD

Complete the following for time - 

30 wall ball (20/14 or 14/10 or 10/6) 

20 1-arm alt DB hang clean and jerk (50/35 or 40/25 or 30/15) 

10 calorie row, bike, or ski 

-:60 rest-

30 1-arm alt DB hang clean and jerk (50/35 or 40/25 or 30/15) 

20 calorie row, bike, or ski 

10 wal ball (20/14 or 14/10 or 10/6)

-:60 rest-

30 calorie row, bike, or ski 

20 wall ball (20/14 or 14/10 or 10/6) 

10 1-arm alt DB hang clean and jerk (50/35 or 40/25 or 30/15) 

Accessory

Tabata Copenhagen plank rotations (4 rounds/side) 

https://youtu.be/p8hMXmel7lE?si=dYr8VZT5gDXlbQ8u

Tuesday, June 10 

Warm-up:  15:00 AMRAP - 5 deadlift (start light and build toward 75% 1RM) + 8 push-up to pike + 10 alt quad stretch + 8 alt Cossack squat + 10 pvc pass through 

Strength

In 14:00, superset the following x3 (2:00 rest between supersets) - 

5 deadlift @ 75% 1RM 

10-15 deadlift @ 50% 1RM 

WOD

4 rounds for total push-up reps - 

400 meter run 

Max unbroken push-ups

*Strive for solid push-up reps - chest toward ground (thighs off) + arrow shaped arms  

Accessory

3x10 hamstring curls @ moderate weight 

Wednesday, June 11 

Warm-up:  2 rounds - 10 alt single leg v-up + 5 kip swing + 10 alt box step-up + 5/side 1-arm ring row (2-2-2 tempo) + 10 alt renegade row (light) + :30 jump rope 

Strength

In 15:00, superset the following x3 (2:00 rest between supersets)  - 

  1. 6 strict pull-up @ 2-2-2 tempo 

  2. 12 alt renegade row (2 @ 50/35 or 40/25 or 30/15) 

  3. 25 banded face pull

    https://youtu.be/U2hpdC11dDk?si=kU87gu1OMNpR29tR

WOD

15:00 AMRAP - 

6 box jump over or step-over (24/20 in or lower) 

9 toes-to-bar, knees-to-elbow, or v-ups 

30 double under or 60 singles 

Accessory

3x10 incline DB bicep curls (2 @ moderate weight) 

https://youtu.be/aG7CXiKxepw?si=AZIvBzoNXczM69s7

Thursday, June 12 

Warm-up:  15:00 AMRAP - 5 bench press (start light and build toward 80% 1RM) + 10 banded forward raise + 10 alt reverse Samson + 15 banded pull-apart 

Strength

In 14:00, superset the following x3 (:90 rest between supersets) - 

  1. 6 bench press @ 80% 1RM, or challenging (but doable) weight 

  2. 12 DB shoulder front raise (2 @ light to moderate weight)

    https://youtu.be/xagEKj2yDc8?si=nl0_fLV8RLXt2qNk

  3. 24 banded chest flys (light)

    https://youtu.be/sVMWoS0OhsI?si=03pbyQqFuuj9wiF9

WOD

20:00 EMOM - 

  1. 12 DB suitcase lunge (2 @ 50/35 or 40/25 or 30/15) 

  2. 16 KB swings (53/35 or 40/25 or 35/20) 

  3. 20 sit-up 

  4. Rest 

Accessory

3x10/side DB external rotations @ light weight 

https://youtu.be/WwyuTrmFPKY?si=pVx8QTFnBOd6f_jy

Friday, June 13 

Warm-up:  5-4-3-2 power clean (start w/ empty barbell and build to 60% 1RM) + inch worm w/ push-up + thoracic rotation/side from runners lunge + :30 wrist rockers 

WOD

30:00 row, bike, ski or run @ steady pace (zone 2) -

Every 5:00, starting @ 5:00

10-8-6-4-2

Power clean @ 60, 65, 70, 75, 80% 1RM respectively 

(reps don’t need to be unbroken) 

Accessory

Accumulate 50-60 alternating landmine oblique rotations @ moderate weight  

https://youtu.be/4dGj7rES9pY?si=Ll4fo3FhhtDYrB9T

Saturday, June 14 

Warm-up:  8-6-4-2 supine toes-to-rig + back squat (start light and build to 65% 1RM) + banded snow angel + thoracic opener on med ball + figure-4 stretch w/ rotation  https://youtu.be/RGKSvvjzMzI?si=yRRqpvfViRggy-rq

WOD

40:00 EMOM - 

  1. 5 bar muscle-up or 10 pull-up 

  2. 10 burpees

  3. Max prone tuck-up (weighted if possible) 

  4. Rest 

  5. 5 back squat @ 65% 1RM 

  6. 15/10 calorie bike 

  7. Max alternating knee-to-elbow from plank  

  8. Rest 

https://youtube.com/shorts/LT25--fKnqg?si=Rvc4or0lSpxdDbE8

https://youtube.com/shorts/_EtH7YMTT40?si=ZgDwgUZzybJzY__i

Accessory

1:00/side banded hamstring stretch 

1:00/side banded hip flexor stretch 

Monday, June 2 - Saturday, June 7

Monday, June 2

Warm-up:  8-6-4-2 bench press (start w/ empty barbell and build to 60% 1RM) + 1-arm ring row/side + push-up to pike + pvc pass through + scorpion stretch/side  + KB alt gorilla row (2 @ light weight)

Strength

In 18:00, superset the following x4 (:90 rest between supersets) -

  1. 5 bench press (@ 60, 65, 70, 75% 1RM respectively) 

  2. 10 DB bent-over reverse fly (2 @ moderate weight) 

  3. 16 alt KB gorilla row (2 @ 70/53 or 53/35 or 40/25) 

WOD

12:00 EMOM for total reps - 

  1. :40 max pull-up 

  2. :40 max hand release push-up 

  3. Rest 

Accessory

3x 21 bicep curl series @ 45/35 - 7 bottom to half + 7 half to top + 7 full (:60 rest between sets)

Tuesday, June 3

Warm-up:  15:00 AMRAP - 10 alt pistol squat to bench + 5 hang power clean (start light and build to WOD weight) + 10 banded good morning + 5/side thoracic rotation from runners lunge 

WOD

25:00 EMOM (w/o minute of rest) or 30:00 EMOM (w/ minute of rest) -

  1. 15 KB swing (53/35 or 35/20) 

  2. 10 alt pistol squat 

  3. 5 hang power clean (start @ 155/105 or 105/75 or 85/55 and build by 5% each round if desired)

  4. 10 box jump or alt step-up (24/20 in or lower) 

  5. 15 sit-up (weighted or GHD if possible) 

  6. Rest (optional)

Accessory

1:00/side figure-4 stretch on wall + 1:00/side hamstring stretch of choice

Wednesday, June 4

Warm-up:  5-4-3-2 push jerk (start light and build to 55% 1RM) + inch worm w/ push-up + thread the needle w/ thoracic rotation/side + :30 easy jump rope 

Strength

Every 2:00 x5 (10:00) -

10-8-6-4-2

Push jerk @ 55, 60, 65, 70, 75% respectively 

https://youtu.be/V-hKuAfWNUw?si=68CNrrUOMpmMFyuL

WOD

In 20:00, complete the following for total calories - 

Every 2:00 x4 (8:00) - 

60 double under or 120 singles 

Max bike calories 

-4:00 rest-

Every 2:00 x4 (8:00) -

3 wall walk 

Max calorie row or ski 

Accessory

Accumulate 50-75/side banded oblique rotations (w/ wall ball if desired) 

https://youtu.be/JnnxOLdLvuc?si=SmEziTFWA623DAWp

https://youtube.com/shorts/ejUiMj2_D9c?si=g7XtzMHRX7jmzlHx

Thursday, June 5

Warm-up: 8-6-4 back squat (start w/ empty barbell) + supine toes-to-rig + banded snow angel + alt hamstring scoop + alt reverse Samson + :30 banded glute bridge 

Strength:

In 16:00, superset the following x5 (:90 rest between supersets) -

  1. 3 back squat (start light and build to RPE 8/10 if possible) 

  2. 6-9/side weighted glute bridge, foot elevated (moderate weight) 

    https://youtu.be/doRD0ZGBXDk?feature=shared

WOD:

10:00 AMRAP - 

15 toes-to-bar, knees-to-elbow, or v-ups  

15 wall ball (20/14 or 14/10 or 10/6) 

Accessory:  

Superset the following x3 (:60 rest between supersets) -

10 GHD hip extensions + :30 Sorenson hold 

Friday, June 6

Warm-up:  15:00 AMRAP - 5 snatch pull + 5 snatch high pull + 5 muscle snatch (light) + 1/side Turkish getup (light) + :30 tabletop stretch + :30 warm up for gymnastics skill 

Strength:

In 16:00, complete the following x4 (:90 rest between sets) - 

  1. 2/side Turkish getup @ moderate weight 

  2. :30-:60 work on gymnastics skill of choice 

WOD:

3 rounds for time (2:00 rest between rounds) - 

200 meter run 

X power snatch 

200 meter run 

———-

Round 1: 12 power snatch @ 95/65 or 65/45 or 45/35 

Round 2: 9 power snatch @ 115/85 or 85/55 or 65/45 

Round 3: 6 power snatch @ 135/95 or 105/75 or 85/55 

Accessory

Accumulate 30-40 prone T raises, :01 pause @ top 

https://youtu.be/yejKRcxeH90?si=h2YEDsbjbZPsQVtp

Saturday, June 7

Warm-up: 15:00 AMRAP - 4 front squat + 4 alt front rack lunge (start w/ empty barbell) + 6 DB deadlift + 6 DB hang power clean (2 @ light weight) + 8 bootstrapper + 8 alt thoracic reach from low squat + :20/side couch stretch

Strength

WOD

In 35:00, complete the following - 

15:00 EMOM - 

  1. 12/9 calorie row or ski 

  2. 10-12 front squat (135/95 or 95/65 or 65/45) 

  3. 12/9 row or ski 

  4. 10-12 alternating front rack reverse lunge (135/95 or 95/65 or 65/45) 

  5. Rest

-5:00 rest-

15:00 EMOM - 

  1. 12/9 cal bike 

  2. 10-12 DB deadlift (2 @ 50/35 or 40/25 or 30/15) 

  3. 12/9 cal bike

  4. 10-12 DB hang power clean (2 @ 50/35 or 40/25 or 30/15) 

  5. Rest 

Accessory

3x10/side deficit clamshells from red mats (:60 rest between sets) 

https://youtu.be/FUj_ajQcNhg?si=SUz9JztOuyesMEP5

Monday, May 26 - Saturday, May 31

Monday, May 26

Warm-up: 200 meter easy jog (1x) directly into 3 rounds - 10 alt thoracic reach from low squat + 5 push-up to pike + 10 bootstrapper + 5/side 1-arm ring row + 10 alt Cossack squat + 10 pvc pass through 

Murph

For time - 

1 mile run 

100 pull-up 

200 push-up 

300 air squat 

1 mile run 

(Wear weighted vest if desired) 

*Partition reps as follows - 

20 rounds -

5 pull-up

10 push-up 

15 air squat 

OR 

10 rounds - 

10 pull-up 

20 push-up 

30 air squat 

**Scaling ideas - complete ½ Murph instead of full; row, bike, or ski instead of run; sub ring rows for pull-ups; sub cable tricep pulls for push-ups 

Tuesday, May 27

Warm-up: 2 rounds - :30 cat cow + 8 plate thoracic opener on med ball + 10 supine toes-to-rig + :30/side pigeon stretch + 8/side scorpion stretch + 10 alt quad stretch 

WOD

In 30:00, complete the following @ steady pace (zone 2) -

5,000 / 4,000 meter row or ski (scale to 3,000 / 2,000) OR 300/240 cal bike (scale to 200 / 120)

Every 3:00, starting @ 3:00 - 15 sit-up

*If you I want to use various machines between sit-ups, just complete 30:00 AMRAP so you don’t have to math :)

Accessory

Tabata banded row from side plank 

https://youtu.be/K1GWnZ-RDPw?si=DHvNjfPPnJ79aSvQ

Wednesday, May 28

Warm-up: 15:00 AMRAP - 5/side 1-arm DB OH walking lunge (light) + 10 banded snow angel + 5/side banded single leg RDL + 10 prone pvc behind the neck press

https://youtu.be/F_n0S9kUNT4?si=Cg7LTsAzAc3OrbGn

Strength

On a 40:00 running clock - 

In 12:00, superset the following x3 (:90 rest between supersets) - 

16-12-8

Alternating DB renegade row (2 @ moderate weight) 

DB 1-arm overhead walking lunge (8-6-4/side) @ moderate weight 

————

100-ft/side 1-arm KB/DB Farmers carry, moderate to heavy weight (1x)

https://youtu.be/cVbg1QgIjwA?si=rX28BMB02R92Bsks

————

In 12:00, superset the following x3 (:90 rest between supersets) - 

16-12-8

DB chest-supported lat kickback (2 @ light to moderate weight) 

KB single leg deadlift (8-6-4/side) @ light to moderate weight 

————

100-ft/side 1-arm KB/DB Farmers carry, moderate to heavy weight (1x)

————

In 12:00, superset the following x3 (:90 rest between supersets) -

16-12-8

DB lat pullover @ moderate weight 

DB banded hip thrust @ moderate weight

https://youtu.be/vP-iYcLRApo?si=yCNv1imlu4YCXM8Z

————

100-ft/side 1-arm KB/DB Farmers carry, moderate to heavy weight (1x)   

Accessory

Accumulate 1:00 tabletop stretch + 1:00/side banded hamstring stretch 

Thursday, May 29

Warm-up: 8-6-4 clean pull + clean high pull + muscle clean + alt elbow punch from front rack (light) + alt hamstring scoop + banded good morning + :30 easy jump rope  https://youtu.be/3CcSy1ZqQ40?si=tH-tbW-3AJzGhs-4

Strength:

9:00 EMOM - 

  1. 3-5 power clean, warming up to WOD weight 

  2. 8-10 barbell ab rollout https://youtube.com/shorts/lpXOnRMBp5A?si=5j4PXfv6_zr1SPsf

  3. Rest 

WOD:

For time - 

2 rounds - 

50 double under or 100 singles + 5 power clean 

-:60 rest-

2 rounds -

40 double under or 80 singles + 4 power clean 

-:60 rest-

2 rounds - 

30 double under or 60 singles + 3 power clean

-:60 rest-

2 rounds -

20 double under or 40 singles + 2 power clean

-:60 rest-

2 rounds - 

10 double under or 20 singles + 1 power clean

*Suggested barbell weight for all power clean reps = 185/135 or 135/95 or 95/65 

Accessory

3x10/side DB external rotation @ light weight

https://youtu.be/WwyuTrmFPKY?si=1TBkMtfeWk6etMJf

Friday, May 30

Warm-up: 15:00 AMRAP - :30 warm-up for gymnastics skill or barbell lift of choice + 10 supine toes-to-rig + 8 alt groiner + 6 alt DB snatch (light) + 4 inch worm w/ push-up

Strength

In 14:00, work on gymnastics skill of choice or barbell lift of choice  

WOD

For time -

30-24-18

Toes-to-bar, knees-to-elbow, or v-ups 

20-16-12

Lateral burpees over DB 

10-8-6

DB snatch, alternating (75/50 or 50/35 or 40/25) 

Accessory

Accumulate 30-50 prone shoulder lift-offs (each lift counts as 1 rep) 

https://youtube.com/shorts/lCNcSFQ7oWk?si=WXLsJr3l6KNFLoUP

Saturday, May 31  

Warm-up:  5-4-3-2-1 back squat (start light and build to 70% 1RM) + barbell thruster (light) + upward to downward dog flow + figure-4 stretch/side w/ rotation

https://youtube.com/shorts/QfMX1s6nD0s?si=0_yta_gP8CHr_JyE

Strength

Every 2:00 x6 (12:00) -

6 back squat @ 70% 1RM 

WOD

For time - 

10-8-6-4-2

Thruster (135/95 or 95/65 or 65/45) 

400 meter run after each round 

Accessory

Complete 3 rounds of 1 of the following 3 options (:60 rest between rounds) - 

  1. Max distance unbroken handstand walk

  2. :30-:60 alt shoulder tap from handstand on wall or plank

  3. 10-15 pike-up from rower

    https://youtu.be/YGXAGH4bUDE?si=eG1DV0euhhjdrje8

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