Monday, June 16 - Saturday, June 21
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 -
12 box jump (24/20 in or lower)
200 meter run (scale to 100)
Max bar muscle-up or pull-up
Rest
12 burpees or up downs
20 sit-ups
Max row, bike, or ski meters
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 -
:30-:60 work on gymnastics skill of choice
12-16 alt DB plank pull through (feet elevated if possible) @ moderate weight
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)