Monday, June 16

Warm-up:  2:00 easy row, bike, or ski directly into 8-6-4 snatch pull + snatch high pull + muscle snatch + pvc pass through + upward to downward dog flow + cat cow 

Strength

In 15:00, complete the following - 

5:00 EMOM - 

3 power snatch 

-Directly into-

5:00 EMOM - 

2 power snatch 

-Directly into-

5:00 EMOM - 

1 power snatch 

*Reps should be touch and go; athlete can build each round, or every few rounds, or can stay light to moderate for all reps and work on form.  

WOD

Every :90 x10 (15:00) for total meters - 

:30 row, bike, or ski sprint 

*Focus on speed and power (e.g., long, strong pulls instead of short, fast strokes) 

https://youtube.com/shorts/iBuUIBeN08k?si=uf0M0rbOrMWQB4Pq

Accessory

3x10/side banded open book stretch 

https://youtube.com/shorts/_2iQhZaUXd0?si=BlJVncBcOggiLaA9

Tuesday, June 17

Warm-up: 15:00 AMRAP - 5 bench press (start w/ empty barbell) + 10 supine toes-to-rig + 12 alt scorpion stretch + 10 alt reverse Samson + 5 push-up to pike

Strength:

Every :90 x8 (12:00) -

3 bench press (start @ 50% 1RM and build 5% each round if possible) : 

WOD

For time - 

40 toes-to-bar, knees-to-elbow, or v-ups

40 DB/KB goblet lunge   

40 KB swing  

40 DB/KB goblet lunge   

40 toes-to-bar, knees-to-elbow, or v-ups 

*Suggested DB/KB weight = no heavier than 53/35 

Accessory:

Accumulate 60-100 banded tricep pulls

https://youtu.be/HXia-KuaBu4?si=gKiCozkPGApKkPcv

Wednesday, June 18

Warm-up: 8-6-4 deadlift + hang power clean + front squat (empty barbell) + alt Cossack squat + thoracic rotation/side from runners lunge + :30 easy jump rope 

Strength

In 14:00, complete the following x5 (:90 rest between rounds) -

5-4-3-2-1

Deadlift + hang power clean + front squat (start light and build to challenging complex if able)

*For example, athlete completes 15 unbroken reps in round 1 and 12 in round 2 

WOD

10 rounds for time - 

10 wall ball (20/14 or 14/10) 

30 double under or 60 singles 

Accessory

Tabata hollow rocks (banded if possible) 

https://youtu.be/tWNv7pCaVA4?si=AC-0YeHQV9gx_RQb

Thursday, June 19

Warm-up:  2 rounds - 12 alt box step-up + 10 ring row, slow tempo + 12 banded pull-apart + 10/side thread the needle w/ thoracic extension + 12 alt hamstring scoop 

WOD

32:00 EMOM - 

  1. 12 box jump (24/20 in or lower) 

  2. 200 meter run (scale to 100) 

  3. Max bar muscle-up or pull-up  

  4. Rest

  5. 12 burpees or up downs

  6. 20 sit-ups 

  7. Max row, bike, or ski meters 

  8. Rest 

Accessory

3x10 reverse hyper @ light to moderate weight (:60 rest between sets) 

https://youtube.com/shorts/5Z2iTnhb5qM?si=YsVQ9JA1NTKY5hUG

Friday, June 20

Warm-up: 15:00 AMRAP - 5 back squat (light) + 10 alt thoracic reach from low squat + :30 alt shoulder tap from HS or plank + 10 alt groiner + 5/side KB hip opener stretch 

https://youtube.com/shorts/BGh5pktXpiM?si=hJm4dY3OiP9sR39B

WOD

In 35:00, complete the following @ steady pace - 

10-9-8-7-6-5-4-3-2-1

Back squat (start light and slowly build to challenging single if possible) 

After each round, alternate between - 

Round 1: Max distance unbroken handstand walk (1x) or :30-:60 handstand work 

Round 2: 10-15 leg raises from front support on rings, dip handles, or boxes (scale to tuck-up from front support)  

https://youtu.be/RJJnOpZBLBs?si=lClz_kx4CXaPYqiR

https://youtube.com/shorts/KwlhQKJL0Pg?si=1sJ61PZiMs2OJECU

https://youtu.be/Y_FRQ4n_mCc?si=YItM-qW5VPEOupYy

Accessory

3x8-10/side single leg hip thrust @ challenging weight (:60 rest between rounds) 

Saturday, June 21 

Warm-up: 15:00 AMRAP - :30 work on gymnastics skill of choice + 5 inch worm w/ push-up + 10 banded snow angel + :30 high knees + 10 dynamic tabletop stretch 

https://youtu.be/sTvekaq6vOU?si=jTuzNF_0ioKn0qDN

https://youtube.com/shorts/G8cesICBo-U?si=Hi-FOTFLQIA7PU9x

Strength

9:00 EMOM - 

  1. :30-:60 work on gymnastics skill of choice 

  2. 12-16 alt DB plank pull through (feet elevated if possible) @ moderate weight

    https://youtu.be/Q7FtGv0v7vg?si=I_sXQ1vSYssAY9Th

  3. Rest 

WOD:

In 25:00, complete the following @ steady pace (zone 2) -  

50-40-30-20-10

Push-up 

1,000-800-600-400-200 

Row, ski or run meters 

Accessory

3x21 bicep curl series (55/45 or 45/35) 

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