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 

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

Monday, May 19 - Saturday, May 24

Monday, May 19

Warm-up:  5-4-3 snatch pull + snatch high pull + power snatch + OHS (empty barbell) + scorpion stretch/side + thread the needle w/ thoracic rotation/side + :30 jump rope 

Strength: 

9:00 EMOM - 

1. 8-10 overhead squat, :01 pause in bottom position (light/moderate weight) 

2. :30-:45 Russian twist w/ plate @ challenging weight 

3. Rest 

WOD: 

For time - 

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

Power snatch (95/65 or 65/45 or 45/35) 

30 double under or 60 singles after each round 

Accessory: 

30 prone T-raises, :01 pause @ top, weighted if possible (2 @ very light weight) 

https://youtu.be/HYeSjiEvtik?si=LryPqspeOsjukEZa

Tuesday, May 20

Warm-up: 2:00 easy row, bike, or ski (1x) into 2 rounds - 12 alt single leg v-up + 10 alt hamstring scoop + 8/side thoracic reach from runners lunge + 6 alt quad stretch 

WOD: 

In 30:00, complete the following - 

For time (work to rest ratio 1:1) - 

10-15-20-25-30-25-20-15-10

Row, bike, or ski calories 

Accessory: 

2-3 rounds (:60 rest between rounds) - 

50 alternating flutter kicks 

40 sit-up 

30 alternating supine heel taps 

https://youtube.com/shorts/L1uY38FyxNU?si=FmJm5FMXvFKZVXnc

Wednesday, May 21

Warm-up:  5-4-3-2 back squat (start w/ empty barbell and build to Strength weight) + inch worm w/ push-up + banded single leg RDL/side + upward to downward dog flow 

Strength:

Every 2:00 x4 (16:00) -

1. 6 back squat @ BW, ¾ BW, or ½ BW 

2. 6/side single leg KB RDL @ moderate weight 

WOD: 

Every 3:00 x5 (15:00) -

200 meter run 

12-14-16-18-20 

Wall ball (20/14 or 14/10 or 10/6) 

*Scaling option = Every 4:00 x5 (20:00) 

Accessory: 

Accumulate 2:00 Sorenson hold, weighted w/ plate if possible 

https://youtu.be/v64xC_x6bks?si=d4XVExNgEV50GwBd

Thursday, May 22

Warm-up:  8-6-4 DB bench press (2 @ light weight) + supine toes-to-rig + alt hamstring scoop + alt groiner + cat cow + med ball thoracic opener w/ plate 

Strength: 

In 14:00, complete the following waves (1 set about every :90) - 

Hang power clean 

8 @ 55% 1RM 

4 @ 60% 1RM 

2 @ 65% 1RM

————

8 @ 60% 1RM

4 @ 65% 1RM 

2 @ 70% 1RM 

————

8 @ 65% 1RM 

4 @ 70% 1RM 

2 @ 75% 1RM  

WOD: 

In 20:00, complete the following for quality reps @ steady pace (rest as needed) -

3-6-9-12-15-18

DB bench press (2 @ 70/50 or 50/35 or 40/25) 

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

Accessory: 

Accumulate 30-60 barbell bicep curls (55/45 or 45/35)

Friday, May 23

Warm-up: 2 rounds - 12 alt Cossack squat + 10 banded snow angel + 8/side KB goblet reverse lunge (light) + 6 barbell bent-over row + 6 barbell hip thrust (light) 

Strength: 

In 24:00, superset the following x4 (:90 rest between supersets) - 

1. 6/side deficit KB goblet reverse lunge (70/53 or less / 45# plate or lower) 

   https://youtu.be/fxjapCtnYnc?si=BPWDBBlL3ZRai91U

2. 8 barbell bent over row (135/95 or 95/65 or 65/45) 

3. 10 barbell hip thrust, :01 pause @ top (135/95 or 95/65 or 65/45) 

4. Max unbroken strict pull-up (1x) 

Accessory: 

Tabata alternating lateral banded side step 

-2:00 rest-

Tabata Copenhagen plank

https://youtube.com/shorts/Rwap0_j5i5A?si=jrBVm-Qs4A1kZWFq

Saturday, May 24 

Warm-up: 15:00 AMRAP - :30 tabletop stretch + 10 alt toe touch from plank + :30 primer for skill / lift of choice + 10 pvc pass through + :30 banded row from Superman  

Strength: 

14:00 technique work on one (or both) of the following - 

1. Gymnastics skill of choice (e..g, handstand walk, kipping pull-up, etc)

2. Barbell lift of choice 

WOD: 

12:00 EMOM - 

1. :45-:60 alternating single leg v-up 

2. :45-:60 alternating shoulder tap from plank 

3. :45-:60 plank knee-to-elbow       

   https://youtu.be/91s-u0HnRQo?si=d37gMenX

4. Rest 

Accessory: 

Accumulate the following - 1.):60/side pigeon stretch 2.):60/side banded hamstring stretch 3.):60/side couch stretch 4.):60 chest opening stretch 

Monday, May 12 - Saturday, May 17

Monday, May 12

Warm-up:  2 rounds - 10 pvc pass through + 5 inch work w/push-up + 10 plate thoracic opener on wall ball + 5 ring row (:03 tempo) + 10 alt Cossack squat 

WOD: 

“Cindy”

20:00 AMRAP (weighted vest optional) - 

5 pull-up

10 push-up 

15 air squat 

*Expected score = beginner 12, intermediate 15, advanced 20, elite 24+ rounds

Accessory: 

Superset the following x2-3 (:60 rest between supersets) -

50 alt shoulder tap from plank 

40 alt mountain climber (:01 pause @ knee) 

30 hollow rock 

20/side knee-to-elbow from side plank

https://youtu.be/RqUmE4c8Kd8?si=A15eA6TPUx_TnZ8b

Tuesday, May 13

Warm-up: 8-6-4 clean pull + high clean pull + muscle clean (light) + cat cow + scorpion stretch/side + reverse Samson/side + alt hamstring scoop + :30 wrist rocker

Strength: 

Every :90 x8 (12:00) -

1 3-position power clean 

Set 1 and 2 @ 60% 1RM 

Set 3 and 4 @ 65% 1RM

Set 5 and 6 @ 70% 1RM 

Set 7 and 8 @ 75% 1RM

https://youtu.be/2BA7tWldgi8?feature=shared

WOD: 

Every 6:00 x3 (18:00) - 

300 meter row or ski 

3 power clean @ 75% 1RM

200 meter row or ski 

2 power clean @ 80% 1RM

100 meter row or ski 

1 power clean @ 85% 1RM 

Accessory: 

Accumulate 50-75/side banded oblique rotations 

https://youtu.be/JnnxOLdLvuc?si=qvw1umBVUjpaNwqi

Wednesday, May 14 

Warm-up: 2 rounds - 12 banded good morning + 10 alt quad stretch + 8 alt box step-up + 10 alt thoracic reach from low squat + 12 alt single leg v-up

WOD: 

Every 6:00 x5 (30:00) -

Movement X (see below) + 400 meter run

————-

Set 1: 20 burpees or up downs 

Set 2: 30 box jump or step-up (24/20 in) 

Set 3: 40 sit-up 

Set 4: 50 KB swing (53/35 or 40/25 or 35/20) 

Set 5: 60 alt reverse lunge (no weight) 

Accessory: 

3x8-10/side DB/KB bird dog row @ moderate weight (:60 rest between sets) 

https://youtube.com/shorts/Xnccgl4FaRI?si=nR0l6RSmX1FvLpkT

Thursday, May 15

Warm-up: 15:00 AMRAP - 8 bench press (empty barbell) + 16 banded pull-apart + 8 push-up to pike + 16 banded snow angel + 8/side KB bottoms up press + 16 tuck-up 

WOD: 

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

21-18-15-12-9-6-3

Bench press @ 50, 55, 60, 65, 70, 75, 80% 1RM respectively (reps don’t have to be unbroken)

Leg raise from front support (on dip handles, boxes, or rings) / scale to knee raise 

https://youtube.com/shorts/ppzrxHg3Ba8?si=20WVtZDF4wMQ0Rlf

https://youtu.be/RJJnOpZBLBs?si=qCAVSEQprir4qH3F

https://youtu.be/Y_FRQ4n_mCc?si=QiYD6tHM0snLHpul

Accessory: 

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

1. 3x10-12/side DB external rotation from knee @ light weight

   https://youtu.be/WwyuTrmFPKY?si=2sT_v6d8V84PGcEr

2. 10-12 chest supported DB lat kickback (2 @ moderate weight)

   https://youtu.be/E7Bu5WVIxgY?si=C_JLnqeX9Nrb81Yk

Friday, May 16

Warm-up: 3 rounds - 6 Pendlay row (start light and build) + :30 easy jump rope + 12 banded glute bridge + :30 cat cow + 12 alt toe touch from plank + :30 alt groiner 

Strength: 

Every :90 x4 (12:00) -

12-10-8-6

1. Pendlay row (135/95 or 95/65 or 65/45)

   https://youtu.be/ezrZnmjZTR4?si=wafNJTwUT1hRXX4m

2. Barbell hip thrust, :01 pause @ top (same weight as above) 

WOD: 

12:00 AMRAP - 

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

6 DB deadlift (2 @ 50/35 or 40/25 or 30/15) 

30 double under or 60 singles 

Accessory: 

3x10 hamstring curls @ moderate weight (:60 rest between rounds) 

Saturday, May 17 

Warm-up: 8-6-4 back squat (start w/ empty barbell) + alt shoulder tap from handstand or plank + alt DB snatch (light) + 1-arm DB overhead walking lunge (light) + kip swing + pvc pass through 

WOD: 

In 30:00, complete the following @ steady pace - 

21-15-9

Back squat (135/95 or 95/65 or 65/45) 

Bike calories 

———

30-ft handstand walk or :30 handstand progressions or challenging core work (1x) 

———-

18-12-6

Alternating DB snatch (50/35 or 40/25 or 30/15) 

1-arm DB walking lunge (9-6-3/side) 

———-

30-ft handstand walk or :30 handstand progressions or challenging core work (1x)  

———

15-9-3

Bar muscle-up or pull-up 

200 meter run 

———

30-ft handstand walk or :30 handstand progressions or challenging core work (1x) 

Accessory: 

2-3x 21 bicep curl series (45/35)