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 -
8-10 overhead squat, :01 pause in bottom position (light/moderate weight)
:30-:45 Russian twist w/ plate @ challenging weight
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) -
6 back squat @ BW, ¾ BW, or ½ BW
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) -
6/side deficit KB goblet reverse lunge (70/53 or less / 45# plate or lower)
8 barbell bent over row (135/95 or 95/65 or 65/45)
10 barbell hip thrust, :01 pause @ top (135/95 or 95/65 or 65/45)
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 -
Gymnastics skill of choice (e..g, handstand walk, kipping pull-up, etc)
Barbell lift of choice
WOD:
12:00 EMOM -
:45-:60 alternating single leg v-up
:45-:60 alternating shoulder tap from plank
:45-:60 plank knee-to-elbow
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