Monday, May 25 - Saturday, May 30
Monday, May 25
Warm-up: 15:00 AMRAP - 10 hanging scap pull + 5 inch worm w/ push-up + 10 bootstrapper + :30 high knees + 10 pvc pass through + 5/side thread the needle w/ thoracic extension + 10 alt groiner
WOD:
For time -
“Murph”
1 mile run
100 pull-up
200 push-up
300 air squat
1 mile run
*Wear a 20/14 lb weighted vest only if proficient in all movements
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Partition options -
20 rounds - 5 pull-up / 10 push-up / 15 air squat
10 rounds - 10 pull-up / 20 push-up / 30 air squat
Tuesday, May 26
Warm-up: 2 rounds - 12 alt toe touch from plank + 12 alt single leg v-up + 6/side single arm KB/DB deadlift (light) + 12 alt scorpion stretch + 12 alt quad stretch
WOD:
Complete the following @ steady pace (zone 2) -
75-50-25
Row, bike, or ski calories
Sit-up
*200-ft/side 1-arm Farmers carry after each round (53/35 or 40/25 or 30/15)
Accessory:
Accumulate 2:00-3:00 plank, weighted if able
Wednesday, May 27
Warm-up: 2 rounds - 12 banded good morning + 10/side figure-4 w/ rotation + 8 alt renegade row (light) + 6 deadlift + 6 hang power clean (light) + :30 easy jump rope
Strength:
In 14:00, complete the following complex (:90 rest after each complex) -
10-8-6-4-2
Deadlift + hang power clean (start light and build as able to 7/10 RPE)
*Reps should be unbroken for each complex (e.g., 10 DL + 10 HPC, then rest)
WOD:
6 rounds for time -
40 double under or 80 singles
10 alt renegade row (50/35 or 40/25 or 30/15)
Accessory:
3x10-12 hamstring curls @ moderate weight
Thursday, May 28
Warm-up: 15:00 AMRAP - 12 banded snow angel + 10 supine toes-to-rig + 8 alt reverse Samson + 6 /side DB snatch (light) + :30 lat stretch + :30 straddle stretch
WOD:
32:00 EMOM -
12/9 calorie bike (scale to 9/6)
12 alt goblet lunge (53/35 or 40/25 or 30/15)
15 toes-to-bar, knees-to-elbow, or v-ups (scale to 12)
Rest
15/12 calorie row or ski (scale to 12/9)
12 DB lat pullover (50/35 or 40/25 or 30/15)
12 alt DB snatch (50/35 or 40/25 or 30/15)
Rest
Accessory:
1:00 chest opening stretch
1:00/side hamstring stretch
1:00 thoracic opener on wall ball
Friday, May 29
Warm-up: 2 rounds - 12 Supermans + 10 alt shoulder tap from HS or plank + 8/side 1-arm ring row + 10 bench press (light) +12 banded pull-apart + :30/side pigeon stretch
Strength:
12:00 EMOM -
:30-:45 handstand work practice or drills, or challenging core work
10-12 ring row or inverted barbell row (feet elevated if able)
Rest
WOD:
In 20:00, complete 10 rounds @ steady pace (:90 rest between rounds) -
10-9-8-7-6-5-4-3-2-1
Bench press (start @ 40%-50% 1RM and build by 5% every 1-2 rounds as able)
Accessory:
3x 21 bicep curl series (65/45 or less)
Saturday, May 30
Warm-up: 8-6-4 upward to downward dog + alt thoracic reach from low squat + single leg glute bridge/side + alt Cossack squat + :30/side couch stretch
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
8-10 GHD hip extension + :20-:30 Sorenson hold
10-12/side single leg DB glute bridge, foot elevated (moderate weight)
WOD:
For time -
21-15-9
Wall ball (20/14 or 14/10 or 10/6)
Burpees or up downs
Accessory:
Tabata alt banded side step