Monday, May 4 - Saturday, May 9
Monday, May 4
Warm-up: 10-8-6 ring row + push-up to pike + bootstrapper + thread the needle w/ thoracic extension/side + pvc pass through + kip swing + scorpion stretch/side
WOD:
Every 4:00 x7 (28:00) -
10 pull-up
15 push-up
20 air squat
200 meter run
*Scale to every 5:00 x7 (35:00) if needed to assure some rest each round
Accessory:
Tabata banded lat pulldown (4 rounds/side)
https://youtu.be/Rmq4Y3Yl9ow?si=kNbZkwoCWY2sZAPf
Tuesday, May 5
Warm-up: 8-6-4 muscle clean + alt front rack elbow punch + strict press (light) + alt box step-up + alt groiner + :30 wrist rockers + :30/side figure-4 stretch w/ rotation
Strength:
Every :90 x8 (12:00) -
1 power clean and jerk, push or split (start light and build to 7/10 RPE)
https://youtu.be/Cw0YyyJ8Tgw?si=CnK22KybP8icrqpW
https://youtu.be/Sk1vhXhHO_A?si=OtW5y-LvQzx9g47z
WOD:
4 rounds for time -
15 hang power clean (135/95 or 95/65 or 54/45)
15 box jump (24/20 in or lower)
Accessory:
3-4x 21 barbell bicep curl series (the 7’s) @ 65/45 or 45/35
https://youtu.be/tdbHeBu8yQg?si=PrLKA5TLZxzOmLA8
Wednesday. May 6
Warm-up: 15:00 AMRAP - :30 jump rope + 12 alt single leg v-up + :30 alt calf stretch + 10 upward to downward dog + :30/side couch stretch + 12 banded pull-apart
WOD:
30:00 AMRAP for total row or ski calories -
4 rounds -
50 double under or 100 singles
40 sit-up
30/20 calorie bike
Max calorie row or ski in remaining time
—————-
Work @ a steady pace to maintain endurance throughout; complete 4 rounds of jump rope, sit-ups, and bike cals, then row or ski (1x) until 30:00 on the clock
Accessory:
3x10 hamstring curls @ moderate weight
Thursday, May 7
Warm-up: 8-6-4 front squat (light) + inch worm w/ push-up + DB hip thrust (light) + plate thoracic opener on wall ball + KB deadlift (light) + :30 HS hold or plank
Strength:
Complete the following @ steady pace -
12-10-8-6-4-2
Front squat @ 55, 60, 65, 70, 75, 80% 1RM respectively
Strict HSPU, pike push-up from bench, or other scaled HSPU variation
After rounds 1,3,5 - 200-ft/side KB mixed rack carry (suitcase/front rack) - 2 @ 53/35 or 40/25 or 35/20
After rounds 2,4,6 - 10-12/side DB single leg hip thrust @ 50/35 or 40/25 or 30/15
https://youtu.be/8g-7b6y2q5E?si=IweOGsdLQhOe4ue2
https://youtu.be/hKXqCXSXylA?si=inxn17Qycaj43Tty
Accessory:
Accumulate 30-50/side banded row from side plank
https://youtu.be/K1GWnZ-RDPw?si=KAEw4rp57ZfMXlWf
Friday, May 8
Warm-up: 2 rounds - 6 DB deadlift (light) + 8/side thoracic rotation from runners lunge + 10 banded good morning + 12 supine toes-to-rig + :30 bench lat stretch
https://youtu.be/NWNoL8jfFmQ?si=4svU_UrLYjpEU3Ij
Partner WOD:
30:00 AMRAP (you go, I go) -
60/48 calorie row, bike, or ski
60 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
60 burpees over DB
60 toes-to-bar, knees-to-elbow, or v-ups
https://youtu.be/vYnKp2SYZOc?si=mwUxQ9np8Gw4Ksrs
*1 partner works at a time; partners to complete reps evenly
Accessory:
Superset x3 (:60 rest betweeen supersets) -
10 GHD hip extension + :30 Sorenson hold (weighted if able @ light weight)
Saturday, May 9
Warm-up: 2 rounds - 12 alt thoracic reach from squat + 8 bench press or back squat (WOD choice) + 12 banded snow angel + :30 warm-up for Strength skill of choice
Strength:
In 15:00, work on gymnastics or weightlifting skill of choice
WOD:
Every 2:00 x10 (20:00) -
3-5 bench press
OR
3-5 back squat
*Start light and build every 1-2 rounds as able
Accessory:
1:00/side banded hamstring stretch
1:00 banded straddle stretch
1:00/side lat stretch
1:00 chest opening stretch