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 -
3-5 power clean, warming up to WOD weight
8-10 barbell ab rollout https://youtube.com/shorts/lpXOnRMBp5A?si=5j4PXfv6_zr1SPsf
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) -
Max distance unbroken handstand walk
:30-:60 alt shoulder tap from handstand on wall or plank
10-15 pike-up from rower