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) -
3x10-12/side DB external rotation from knee @ light weight
10-12 chest supported DB lat kickback (2 @ moderate weight)
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
Pendlay row (135/95 or 95/65 or 65/45)
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)