Monday, June 9 

Warm-up:  2 rounds - 8 alt shoulder tap from HS or plank + 10 pvc pass through + 8 wall ball thruster (light) + 10 alt scorpion stretch + 8 cat cow + 10 alt hamstring scoop 

Strength

Every :90 x4 (12:00) - 

  1. :30-:60 Russian twist w/ wall ball (20/14 or 14/10 or 10/6) 

  2. 30-ft HS walk (1x) or :30-:60 pike up from rower or alt shoulder tap from plank 

WOD

Complete the following for time - 

30 wall ball (20/14 or 14/10 or 10/6) 

20 1-arm alt DB hang clean and jerk (50/35 or 40/25 or 30/15) 

10 calorie row, bike, or ski 

-:60 rest-

30 1-arm alt DB hang clean and jerk (50/35 or 40/25 or 30/15) 

20 calorie row, bike, or ski 

10 wal ball (20/14 or 14/10 or 10/6)

-:60 rest-

30 calorie row, bike, or ski 

20 wall ball (20/14 or 14/10 or 10/6) 

10 1-arm alt DB hang clean and jerk (50/35 or 40/25 or 30/15) 

Accessory

Tabata Copenhagen plank rotations (4 rounds/side) 

https://youtu.be/p8hMXmel7lE?si=dYr8VZT5gDXlbQ8u

Tuesday, June 10 

Warm-up:  15:00 AMRAP - 5 deadlift (start light and build toward 75% 1RM) + 8 push-up to pike + 10 alt quad stretch + 8 alt Cossack squat + 10 pvc pass through 

Strength

In 14:00, superset the following x3 (2:00 rest between supersets) - 

5 deadlift @ 75% 1RM 

10-15 deadlift @ 50% 1RM 

WOD

4 rounds for total push-up reps - 

400 meter run 

Max unbroken push-ups

*Strive for solid push-up reps - chest toward ground (thighs off) + arrow shaped arms  

Accessory

3x10 hamstring curls @ moderate weight 

Wednesday, June 11 

Warm-up:  2 rounds - 10 alt single leg v-up + 5 kip swing + 10 alt box step-up + 5/side 1-arm ring row (2-2-2 tempo) + 10 alt renegade row (light) + :30 jump rope 

Strength

In 15:00, superset the following x3 (2:00 rest between supersets)  - 

  1. 6 strict pull-up @ 2-2-2 tempo 

  2. 12 alt renegade row (2 @ 50/35 or 40/25 or 30/15) 

  3. 25 banded face pull

    https://youtu.be/U2hpdC11dDk?si=kU87gu1OMNpR29tR

WOD

15:00 AMRAP - 

6 box jump over or step-over (24/20 in or lower) 

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

30 double under or 60 singles 

Accessory

3x10 incline DB bicep curls (2 @ moderate weight) 

https://youtu.be/aG7CXiKxepw?si=AZIvBzoNXczM69s7

Thursday, June 12 

Warm-up:  15:00 AMRAP - 5 bench press (start light and build toward 80% 1RM) + 10 banded forward raise + 10 alt reverse Samson + 15 banded pull-apart 

Strength

In 14:00, superset the following x3 (:90 rest between supersets) - 

  1. 6 bench press @ 80% 1RM, or challenging (but doable) weight 

  2. 12 DB shoulder front raise (2 @ light to moderate weight)

    https://youtu.be/xagEKj2yDc8?si=nl0_fLV8RLXt2qNk

  3. 24 banded chest flys (light)

    https://youtu.be/sVMWoS0OhsI?si=03pbyQqFuuj9wiF9

WOD

20:00 EMOM - 

  1. 12 DB suitcase lunge (2 @ 50/35 or 40/25 or 30/15) 

  2. 16 KB swings (53/35 or 40/25 or 35/20) 

  3. 20 sit-up 

  4. Rest 

Accessory

3x10/side DB external rotations @ light weight 

https://youtu.be/WwyuTrmFPKY?si=pVx8QTFnBOd6f_jy

Friday, June 13 

Warm-up:  5-4-3-2 power clean (start w/ empty barbell and build to 60% 1RM) + inch worm w/ push-up + thoracic rotation/side from runners lunge + :30 wrist rockers 

WOD

30:00 row, bike, ski or run @ steady pace (zone 2) -

Every 5:00, starting @ 5:00

10-8-6-4-2

Power clean @ 60, 65, 70, 75, 80% 1RM respectively 

(reps don’t need to be unbroken) 

Accessory

Accumulate 50-60 alternating landmine oblique rotations @ moderate weight  

https://youtu.be/4dGj7rES9pY?si=Ll4fo3FhhtDYrB9T

Saturday, June 14 

Warm-up:  8-6-4-2 supine toes-to-rig + back squat (start light and build to 65% 1RM) + banded snow angel + thoracic opener on med ball + figure-4 stretch w/ rotation  https://youtu.be/RGKSvvjzMzI?si=yRRqpvfViRggy-rq

WOD

40:00 EMOM - 

  1. 5 bar muscle-up or 10 pull-up 

  2. 10 burpees

  3. Max prone tuck-up (weighted if possible) 

  4. Rest 

  5. 5 back squat @ 65% 1RM 

  6. 15/10 calorie bike 

  7. Max alternating knee-to-elbow from plank  

  8. Rest 

https://youtube.com/shorts/LT25--fKnqg?si=Rvc4or0lSpxdDbE8

https://youtube.com/shorts/_EtH7YMTT40?si=ZgDwgUZzybJzY__i

Accessory

1:00/side banded hamstring stretch 

1:00/side banded hip flexor stretch 

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