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) -
:30-:60 Russian twist w/ wall ball (20/14 or 14/10 or 10/6)
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) -
6 strict pull-up @ 2-2-2 tempo
12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
25 banded face pull
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) -
6 bench press @ 80% 1RM, or challenging (but doable) weight
12 DB shoulder front raise (2 @ light to moderate weight)
24 banded chest flys (light)
WOD:
20:00 EMOM -
12 DB suitcase lunge (2 @ 50/35 or 40/25 or 30/15)
16 KB swings (53/35 or 40/25 or 35/20)
20 sit-up
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 -
5 bar muscle-up or 10 pull-up
10 burpees
Max prone tuck-up (weighted if possible)
Rest
5 back squat @ 65% 1RM
15/10 calorie bike
Max alternating knee-to-elbow from plank
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