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

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