Monday, May 11 - Saturday, May 16
Monday, May 11
Warm-up: 8-6-4 clean or snatch pull + clean or snatch high pull + muscle clean and press or muscle snatch (light) + alt KB gorilla row (light) + scorpion stretch/side + banded side lying open book stretch/side
Strength:
In 14:00, superset the following x4 (:90 rest between supersets) -
16-20 alt KB gorilla row (2 @ 53/35 or 40/25 or 30/15)
3-5 clean and jerk or power snatch, building slightly heavier than WOD weight
WOD:
“Grace”
For time -
30 clean and jerk (135/95 or 95/65 or 65/45)
OR
“Isabel”
For time -
30 power snatch (135/95 or 95/65 or 65/45)
Accessory:
Accumulate 30-60 prone T raise, :01 pause @ top
https://youtu.be/3GJoiYUYwr0?si=inDH7qsK5wE_abC5
Tuesday, May 12
Warm-up: 2 rounds - 10 ring row + 10 kip swing + 5 inch worm w/ push-up + 5/side thread the needle w/ thoracic extension + 10 bootstrapper + 10 pvc pass through
WOD:
In 30:00, complete the following for total Cindy rounds -
8:00 AMRAP x3 (2:00 rest between AMRAP) -
800 meter row or run (scale to 600)
Max rounds Cindy in remaining time (5 pull-up + 10 push-up + 15 air squat)
*Pick up where you left off each round (e.g., if you end with 5 pull-up round 1, start w/ 10 push-up round 2 after your 800 meters)
Accessory:
3x10-12 hamstring curls @ moderate weight
Wednesday, May 13
Warm-up: 15:00 AMRAP - 2 Turkish getup/side (light) + 8 single DB alt box step-up (light) + 12 banded good morning + 12 alt Cossack squat + :30 figure-4 stretch
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
2/side Turkish getup (53/35 or 40/25 or 30/15)
10-12 single DB/KB alt box step-up (53/35 or 40/25 or 30/15 @ 24/20 in or lower)
https://youtu.be/QbfMt9Q14uM?si=vRd1kFgSzxCX_anz
WOD:
Complete the following @ steady pace (zone 2) -
60-40-20
Sit-up (weighted or GHD if able)
KB swing (53/35 or 40/25 or 30/15)
*200-ft/side 1-arm Farmers carry (70/50 or 50/35 or 40/25) after each round
Accessory:
Tabata star plank or side plank (4 rounds/side)
https://youtu.be/5oB44pBFIVE?si=GU4hp--kxnuY9fi6
Thursday, May 14
Warm-up: 8-6-4 bench press (light) + alt DB renegade row (light) + thoracic reach from runners lunge/side + banded crossbody rear delt pull/side + :30/side lat stretch
WOD:
30:00 EMOM -
10-8-6-4-2 bench press @ 55, 60, 65, 70, 75% 1RM respectively
12/9 calorie bike
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
15/12 calorie row or ski (scale to 12/9)
10-12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/25)
Rest
Accessory:
3x10-12 hip thrust, :01 pause @ top (moderate weight)
Friday, May 15
Warm-up: 2 rounds - 6 alt back rack lunge (light) + :30 HS hold or plank + 12 supine toes-to-rig + :30 easy jump rope + 6 wall ball thruster (light) + :30/side couch stretch
Strength:
Every :90 x4 (12:00) -
12 alt back rack lunge (start light and build to 7-8/10 RPE)
:30-:60 HS walk practice, HS walk drills (e.g., shoulder taps on wall or from pike, or pike-up on rower), or challenging core work
WOD:
12:00 AMRAP -
24 double under or 48 singles
12 toes-to-bar, knees-to-elbow, or v-up
12 wall ball (20/14 or 14/10 or 10/6)
Accessory:
3x12-15 GHD hip extension
Saturday, May 16
Warm-up: 15:00 AMRAP - 12 upward to downward dog + :30 warm-up for open gym choice + 12 alt hamstring scoop + :30 alt calf stretch + 10/side KB hip opener stretch + 10 deadlift (light) OR complete warm-up written for WOD of choice (add primer for open gym skill)
Strength:
16:00 open gym -
Work on gymnastics/bodyweight skill of choice and/or weightlifting skill of choice
WOD:
For time -
30 deadlift (155/105 or 135/95 or 95/65)
800 meter run, row, or ski (or 60/40 calorie bike)
30 deadlift (155/105 or 135/95 or 95/65)
OR
Complete a WOD that you missed this week (athlete’s choice)
Accessory:
1:00/side banded hamstring stretch
1:00/side banded lat stretch
1:00 banded straddle stretch
1:00 thoracic extension w/ plate on wall ball
1:00 supine chest opener stretch on bench w/ light plates