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

Member Login
Welcome, (First Name)!

Forgot? Show
Log In
Enter Member Area
My Profile Not a member? Sign up. Log Out