Monday, May 18 - Saturday, My 23
Monday, May 18
Warm-up: 8-6-4 alt DB snatch (light) + DB 1-arm bent-over row (light) + Cuban press (light) + pvc pass through + scorpion stretch/side + cat cow + :30 easy jump rope
https://youtu.be/XpcOM9Np9LQ?si=BXvauG4AD3ckl33s
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
10 alt DB snatch (70/50 or 50/35 or 40/25)
10/side single arm bent-over row (70/50 or 50/35 or 40/25)
WOD:
In 18:00, complete 3 rounds for total reps -
:90 jump rope (doubles or singles)
:90 calorie row, bike, or ski
:90 sit-up
:90 rest
Accessory:
Tabata alt DB bicep curl @ moderate weight
Tuesday, May 19
Warm-up: 10-8-6 Turkish sit-up/side (light) + alt pistol squat to bench + bench press (light) + alt thoracic reach from low squat + push-up to pike + banded pull-apart
Strength:
In 16:00, complete 3 rounds @ steady pace -
2/side Turkish getup/side @ light/moderate weight
10-12 alt pistol squat
200-ft/side KB/DB mixed rack suitcase carry (2 @ 53/35 or 40/25 or 30/15)
WOD:
In 16:00, complete 3:00 AMRAP x4 (1:00 rest between AMRAPs) -
400 meter run (scale to 200)
Max bench press in remaining time
—————-
Round 1 weight = 135/95
Round 2 weight = 155/105
Round 3 weight = 175/115
Round 4 weight = 185/125
Accessory:
3x10-12 DB lat pullover (50/35 or 40/25 or 30/15)
Wednesday, May 20
Warm-up: 15:00 AMRAP - :30 alt box step-up + 8 muscle clean (light) + 10 alt barbell elbow punch + :30 wrist rockers + 8 broad jump + 10 alt hamstring scoop + :30 alt calf stretch
Strength:
Every 2:00 x7 (14:00) -
5-5-3-3-1-1-1
Power clean (start light and build to a moderately heavy single)
*If lifting on the lighter side, complete 3-5 reps/round
WOD:
6:00 AMRAP (sprint) -
1-2-3-4-5….
Hang power clean (135/95 or 95/65 or 65/45)
Box jump or step-up (30/24 in or lower)
*Continue adding 1 rep to each movement per round
Accessory:
Superset x3 (:90 rest between supersets) -
10-12 hamstring curls @ moderate weight
15-20 banded row from Superman
Thursday, May 21
Warm-up: 2 rounds - 10 upward to downward dog + 10 barbell hip thrust (light) + 12 supine toes-to-rig + 10/side figure-4 stretch w/ rotation + 10/side thoracic reach from runners lunge
WOD:
24:00 EMOM -
:40 v-up or tuck-up, weighted if able
:40 alt knee-to-elbow from plank
:40 barbell hip thrust (135/95 or 95/65 or 65/45)
:40 DB plank pull through (50/35 or 40/25 or 30/15)
:40 plate Russian twist @ 25# or less
Rest
Accessory:
Accumulate 30-50/side banded row from side plank
https://youtu.be/K1GWnZ-RDPw?si=D5VoHI83-sXIT56-
Friday, May 22
Murph session # 1 tonight @ 5 pm (see Mon 5/25 training for details)
Murph session #2 Monday (5/25) @ 9 am
Warm-up: 2 rounds - :30/side banded hamstring stretch + 10/side side lying banded open book stretch + :30 banded straddle stretch + 10 plate thoracic opener on wall ball + :30/side lat stretch
Strength:
In 25:00, complete 3 rounds of the following @ steady pace -
10-12/side clamshells, light DB @ hip if able
10-12 DB skull crusher (2 @ moderate weight)
10-12 GHD hip extension, :01 pause @ top
15-20 banded pulldown from hollow position
:30-:60/side Copenhagen plank, light DB @ hip if able
Accessory:
200 meter Farmers carry (2 @ 53/35 or 40/25 or 30/15)
Saturday, May 23
Warm-up: 2 rounds - 12 alt Cossack squat + 12 alt shoulder tap from HS or plank + 12 alt toe touch from plank + :30 primer for Strength skill of choice + :30 chest opening stretch on rings
Strength:
In 15:00 work on gymnastics skill and / or weightlifting skill of choice
Partner WOD:
18:00 EMOM (you go, I go) for total calories -
0:00-1:00 - Max calorie row (P1)
1:00-2:00 - Max calorie row (P2)
2:00-3:00 - Max calorie bike (P1)
3:00-4:00 - Max calorie bike (P2)
4:00-5:00 - Max calorie ski (P1)
5:00-6:00 - Max calorie ski (P2)
*0:00-6:00 = 1 round; each partner to complete 3 rounds total
Accessory:
10:00 mobility (coach led)