Monday, June 23 - Saturday, June 28
Monday, June 23
Warm-up: 15:00 AMRAP - 5 front squat (start w/ empty barbell and build to 55% 1RM) + 10 alt hamstring scoop + 5/side lateral box step-up/side + 10 alt reverse Samson
WOD:
In 30:00, superset the following x5 (:90 rest between supersets) -
10-8-6-4-2
Front squat @ 55, 60, 65, 70, 75% 1RM respectively
1-arm DB/KB straight leg sit-up/side @ moderate weight
Lateral front rack KB box step-up/side @ moderate weight / moderate height
Accessory:
Accumulate 2:00 Superman hold
https://youtu.be/tYMHYWVvFjs?si=vIYKupygRHLSTbmJ
Tuesday, June 24
Warm-up: 5-4-3-2 strict press (empty barbell) + DB deadlift + DB hang power clean (2 @ light weight) + thread the needle w/ thoracic rotation/side + scorpion stretch/side + reverse lunge w/ knee drive/side
Strength:
In 15:00, complete the following -
5:00 EMOM (0:00-5:00) - 3 strict press
5:00 EMOM (5:00-10:00) - 2 push press
5:00 EMOM (10:00-15:00) - 1 jerk (push or split)
*Start light and slowly build each set, or every couple of sets, as able
WOD:
10:00 EMOM -
5 DB deadlift
4 DB alt reverse suitcase lunge
3 DB hang power clean
2 DB push press
*Suggested DB weight for all movements = 2 @ 50/35 or 40/25 or 30/15
Accessory:
Tabata alternating DB bicep curl @ light to moderate weight
Wednesday, June 25
Warm-up: 8-6-4 bench press (start light and build to 50% 1RM) + banded pull-apart + pvc pass through + 1-arm ring row/side + alt pistol squat to bench + supine toes-to-rig
Strength:
Every :90 x8 (12:00) -
3 bench press @ 50, 55, 60, 65, 70, 75, 80, 85% 1RM respectively
WOD:
18:00 EMOM for total reps -
Max pull-up or ring row
Moderate pace row, bike, or ski
Max toes-to-bar, knees-to-elbow, or v-ups
Moderate pace row, bike, or ski
Max alt pistol squat
Moderate pace row, bike, or ski
*Score is sum of pull-up + toes-to-bar + pistol squat reps; mins 2, 4, 6 = recovery
Accessory:
Accumulate 3:00 weighted plank @ moderate weight
Thursday, June 26
Warm-up: 15:00 AMRAP - 4 inch worm w/ push-up + 6 back squat (start light and build to 80% 1RM) + 8 alt box step-up + 10 upward to downward dog flow
Strength:
In 12:00, superset the following x3 (2:00 rest between supersets) -
4 back squat @ 80% 1RM
Max back squat @ 50% 1RM
WOD:
For time -
30 box jump over or step-over (24/20 in)
60 sit-up
30 box jump over or step-over (24/20 in)
Accessory:
Superset x3 (:60 rest between supersets) -
8/side single leg RDL @ moderate weight
8/side single leg glute bridge w/ foot elevated @ moderate weight
Friday, June 27
Warm-up: 2 rounds - 1 Turkish getup/side (light) + 4/side DB snatch (light) + 8 bootstrapper + 10 banded snow angel + 12 alt groiner + :30 easy jump rope
Strength:
In 15:00, superset the following x3 (2:00 rest between supersets) -
2/side Turkish getup @ light to moderate weight
10-15 banded row from side plank, :01 pause in back position
WOD:
For time -
100-80-60-40-20
Double under (or 200-160-120-80-40 singles)
10-8-6-4-2
Alt DB snatch (70/50 or 50/35 or 40/25)
Accessory:
Accumulate 50-100 banded skull crusher
https://youtu.be/if3qhe8FNW0?feature=shared
Saturday, June 28
Warm-up: 2 rounds - 12 banded lat pulldown + 10 alt shoulder tap from HS or plank + 8 kip swing + 6 push-up to pike + 8 med ball thoracic extension w/ plate https://youtube.com/shorts/6_-aSO2k7uY?si=UxN23YvlrtBaiZcR
Strength:
9:00 EMOM -
30-ft handstand walk or :30-:60 handstand or core work
:30-:45 hollow rocks
Rest
WOD:
25:00 AMRAP @ steady pace -
200 meter run
10 burpees, up downs, or hand release push-up
5 bar muscle-up or 10 pull-up
Accessory:
3x10-15/side deficit clamshell