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) -
5 bench press (@ 60, 65, 70, 75% 1RM respectively)
10 DB bent-over reverse fly (2 @ moderate weight)
16 alt KB gorilla row (2 @ 70/53 or 53/35 or 40/25)
WOD:
12:00 EMOM for total reps -
:40 max pull-up
:40 max hand release push-up
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) -
15 KB swing (53/35 or 35/20)
10 alt pistol squat
5 hang power clean (start @ 155/105 or 105/75 or 85/55 and build by 5% each round if desired)
10 box jump or alt step-up (24/20 in or lower)
15 sit-up (weighted or GHD if possible)
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) -
3 back squat (start light and build to RPE 8/10 if possible)
6-9/side weighted glute bridge, foot elevated (moderate weight)
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) -
2/side Turkish getup @ moderate weight
: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 -
12/9 calorie row or ski
10-12 front squat (135/95 or 95/65 or 65/45)
12/9 row or ski
10-12 alternating front rack reverse lunge (135/95 or 95/65 or 65/45)
Rest
-5:00 rest-
15:00 EMOM -
12/9 cal bike
10-12 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
12/9 cal bike
10-12 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
Rest
Accessory:
3x10/side deficit clamshells from red mats (:60 rest between sets)