Monday, June 1 - Saturday, June 13
Monday, June 1
Warm-up: 2 rounds - 12 alt single leg v-up + :30 easy jump rope + 8 alt seated DB Z press (light) + :30/side runners lunge + 8 deadstop KB swing (light) + :30/side KB hip opener stretch
Strength:
Every :90 x4 (12:00) -
12-15 deadstop KB swing (53/35 or 40/25 or 30/15)
10-12 alt seated DB Z press (2 @ 50/35 or 40/25 or 30/15)
WOD:
For time -
“Annie”
50-40-30-20-10
Double under (or 100-80-60-40-20 singles)
Sit-up
https://wodwell.com/wod/annie/?ref=listmodal
Accessory:
3x12-15/side DB external rotation (light)
https://youtu.be/WwyuTrmFPKY?si=2_QIwkvaSr5Q5-2T
Tuesday, June 2
Warm-up: 2 rounds - 12 alt Cossack squat + 12 alt quad stretch + 1:00 alt calf stretch + 12 alt hamstring scoop + 12 pvc pass through + :30 lat stretch from bench
https://youtu.be/NWNoL8jfFmQ?si=Azv_m3ecxoK6le4A
WOD:
Every 7:00 x4 (28:00), complete the following -
18/15 calorie row or ski (scale to 15/12)
18/15 calorie bike (scale to 15/12 or 12/9)
400 meter run (scale to 200)
*The goal is to work fast, rest long (athlete should get at least 1:00 rest/round)
Accessory:
1:00/side hamstring stretch
1:00 straddle stretch
1:00/side figure-4 stretch w/ rotation
1:00 thoracic opener on wall ball
Wednesday, June 3
Warm-up: 8-6-4 bench press + Pendlay row (use same light barbell for both) + Turkish sit-up/side + scorpion stretch/side + upward to downward dog
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
8-10 Pendlay row (135/95 or 95/65 or 65/45)
2-3/side Turkish getup @ moderate weight
WOD:
In 15:00, complete the following for total bench press reps -
3:00 AMRAP x3 (2:00 rest between AMRAPs) -
Max bench press reps @ 50, 60, 70% 1RM respectively
*Rest for short intervals during each AMRAP to maintain larger sets
Accessory:
Tabata seated hammer curls (2 @ light to moderate weight)
Thursday, June 4
Warm-up: 15:00 AMRAP - 8 front squat (light) + 10 bootstrapper + 12 alt toe touch from plank + 14 banded glute bridge + :30/side pigeon stretch
Strength:
In 30:00, superset x5 (2:00 rest between supersets) -
10-8-6-4-2 Front squat (start @ 50% 1RM and build by 5-10%/round as able)
12-15 GHD hip extension (weighted if able @ moderate weight)
12-15/side Copenhagen hip dip (hold light DB @ hip if able)
Accessory:
Superset x2 (:90 rest between supersets) -
10-15/side single leg DB glute bridge, foot elevated @ moderate weight
10-15/side clamshell, light DB @ hip if able
Friday, June 5
Warm-up: 15:00 AMRAP - 3-5 power clean (start light and build to WOD weight) + 5/side box step-up + 10 supine toes-to-rig + 10/side figure-4 stretch w/ rotation
Partner WOD:
16 rounds for time (you go, I go) -
4 power clean (185/125 or 155/105 or 95/65)
6 box jump or alt step-up (24/20 in or lower)
8 toes-to-bar, knees-to-elbow, or v-up
Accessory:
3x10-12 DB lat pullover (50/35 or 40/25 or 30/15)
Saturday, June 6
Warm-up: 2 rounds - :30 primer for Strength + 5/side thread the needle w/ thoracic extension + 10 kip swing + 5 inch worm w/ push-up + 10 slow tempo ring row
Strength:
12:00 work on 1-2 of the following movements -
Handstand walk practice or drills
Handstand push-ups or other push movement
Barbell lift of choice
Sled push/pull
WOD:
In 21:00, complete 6:00 AMRAP x3 (:90 rest between AMRAPs) -
3 bar muscle-up or 6 pull-up
6 burpees or up downs
9 calorie bike
Accessory:
3x10-12 hamstring curls @ 85/55 or 65/35
Monday, June 8
Warm-up: 5-4-3 clean pull + clean high pull + muscle clean + push or split jerk (light) + DB OH walking lunge/side (light) + scorpion stretch/side + :30 easy jump rope
Strength:
Every :90 x8 (12:00) -
1 power clean + 1 hang power clean + 1 jerk (push or split)
*start light and build every 1-2 rounds as able
WOD:
3 rounds for time -
20 DB overhead walking lunge, 10/arm (50/35 or 40/25 or 30/15)
30 sit-up
40 double under or 80 singles
Accessory:
3x10-12/side Sorenson row (53/35 or 40/25 or 30/15)
Tuesday, June 9
Warm-up: 8-6-4 thoracic reach from runners lunge/side + alt reverse Samson + push-up to pike + alt Cossack squat + banded pull-apart + :30 alt calf stretch
WOD:
30:00 AMRAP for total bike calories -
4 rounds -
400 meter run
50/40 calorie row or ski
Max calorie bike in remaining time
Accessory:
1:00/side banded hamstring stretch
1:00 straddle stretch
1:00/side figure-4 stretch
Wednesday, June 10
Warm-up: 15:00 AMRAP - 10 slow tempo ring row + 5 inch worm w/ push-up + :30 HS hold or plank + 5/side thread the needle w/ thoracic rotation + 10 pvc pass through + 5/side KB strict press (light)
Strength:
In 35:00, superset x4 (2:00 rest between supersets) -
Max unbroken strict pull-up (8/10 RPE)
200-ft/side 1-arm overhead carry (70/53 or 53/35 or 40/25)
200-ft/side 1-arm front rack carry (70/53 or 53/35 or 40/25)
Max unbroken handstand walk (1x) or :30 handstand work
8-10 dips from dip handles or rings or 10-12 cable tricep pulls
Accessory:
Tabata barbell bicep curl (45/35)
Thursday, June 11
Warm-up: 2 rounds - 10 upward to downward dog + 10 alt toe touch from plank + :30/side pigeon stretch + 10 alt hamstring scoop + 10 banded glute bridge + :30 banded glute bridge hold + 5 deadlift (light)
WOD:
In 25:00, complete 10 rounds @ steady pace (:90 rest between rounds) -
10-9-8-7-6-5-4-3-2-1
Deadlift (start light and build every 1-2 rounds as able)
Accessory:
Superset x3 (:90 rest between supersets) -
10-12 barbell hip thrust (155/105 or 115/85 or 95/65)
10-12 hamstring curls @ moderate weight
Friday, June 12
Warm-up: 8-6-4 chest supported DB row (light) + supine toes-to-rig + wall ball thruster + plate thoracic opener on wall ball + alt thoracic reach from low squat
Strength:
Every :90 x4 (12:00), complete the following -
12-15 GHD hip extension, weighted if able (light)
10-12 DB chest supported row (2 @ 50/35 or 40/25 or 30/15)
WOD:
12:00 AMRAP -
3-6-9-12-15-18….
Toes-to-bar, knees-to-elbow, or v-ups
Wall ball (20/14 or 14/10 or 10/6)
*Continue to add 3 reps to each movement per round until time is up
Accessory:
3x10-12 DB skull crusher @ moderate weight (:60 rest between sets)
Saturday, June 13
Warm-up: 2:00 easy row, bike, or ski (1x) directly into 2 rounds - 6 power snatch, push jerk, or back squat (light) + :30 alt calf stretch + :30/side couch stretch + :30 banded snow angel + 1:00 child’s pose w/ alternating reach
https://youtu.be/5uQ2Xuc3LiE?si=oBBjn4s1CjLrQXF1
Strength:
Every 2:00 x6 (12:00), complete the following -
5-4-3-2-1-1
Hang power snatch + overhead squat (start light and build as able)
OR
Push jerk or split jerk from rack (start light and build as able)
OR
Back squat (start light and build as able)
*If lifting on the lighter side, stick with 5 reps each round
WOD:
For time -
40 calorie bike
600 meter row or ski
800 meter run
600 meter row or ski
40 calorie bike
Accessory:
Mobility as needed