Monday, June 15 - Saturday, June 20
Monday, June 15
Warm-up: 2 rounds - 10/side 1-arm ring row + 8 front squat (light) + 6 supine toes-to-rig + 8/side thread the needle w/ thoracic extension + 10 alt Cossack squat
Strength:
Every 2:00 x 4 (16:00) -
Max unbroken strict pull-up (1x)
8-6-4-2 1 1/4 Front squat @ 50, 60, 70, 80% 1RM respectively
WOD:
For time -
75 toes-to-bar, knees-to-elbow, or v-up
Every time you break complete 12/9 calorie bike
*Scale to 60 reps / Rx+ 100 reps
Accessory:
3x 15-20 banded pull from Superman
Tuesday, June 16
Warm-up: 15:00 AMRAP - 12 pvc pass through + 10 banded pull-apart + 8 renegade row (light) + 8 DB bench press (light) + :30 calf stretch + :30/side couch stretch
Strength:
25:00 EMOM -
12 DB bench press (2 @ 50/35 or 40/25 or 30/15)
200 meter row or ski (scale to 150)
12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/15)
200 meter run (scale to 100)
Rest
Accessory:
Superset x2-3 (:90 rest between supersets) -
10-12 DB lat pullover
16-20/side 1-arm banded lat pulldown
Wednesay, June 17
Warm-up: 8-6-4 deadlift + hang power clean (light) + push-up to pike + scorpion stretch/side + upward to downward dog + :30 easy jump rope + :30 straddle stretch
Strength:
In 15:00, complete 5 rounds of the following complex (:90 rest between rounds) -
10-8-6-4-2
Deadlift + hang power clean
*Start @ 50% 1RM power clean and build by 5-10% each round as able
WOD:
Every 4:00 x5 (20:00) -
10 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
10 burpees over DB’s
50 double under or 100 singles
*Scale reps as needed to ensure at least :60 rest per round
Accessory:
1:00/side banded hamstring stretch
1:00/side figure-4 stretch w/ rotation
Thursday, June 18
Warm-up: 15:00 AMRAP - 6 push jerk (light) + 8 alt back rack lunge (light) + 10 plate thoracic opener on wall ball + 12 banded snow angel + :30 handstand hold
*Use same barbell from rack for push jerk and back rack lunge
Strength:
Every :90 x4 (30:00) -
6-8/side Turkish sit-up (50/35 or 40/25 or 30/15)
8-10 push jerk (155/105 or 125/85 or 95/65)
10-12 alt back rack lunge (155/105 or 125/85 or 95/65)
12-16 GHD hip extension, :01 pause @ top (weighted if able)
:30-:60 handstand work of choice
Accessory:
Tabata seated DB hammer curls (2 @ light to moderate weight)
Friday, June 19
Warm-up: 2 rounds - 8 wall ball thruster (ligh) + 10 alt reverse Samson + 8 DB chest supported row (light) + 10/side KB hip opener stretch + :30 chest opening stretch
Strength:
In 15:00, superset x3 (:90 rest between supersets) -
10-12 DB chest supported row (2 @ moderate weight)
12-16 DB plank pull through @ moderate weight
16-20/side banded crossbody rear delt pull
WOD:
For time -
2,000 meter row or ski
50 wall ball (20/14 or 14/10 or 10/6)
30 box jump (24/20 in or lower)
Accessory:
Tabata banded row from side plank (4 rounds/side)
Saturday, June 20
Warm-up: 2 rounds - 4 inch worm w/ push-up + 8 alt DB snatch (light) + 12/side reach from runners lunge + :30/side figure-4 stretch + :30 primer for Strength skill
Strength:
In 15:00, work on gymnastics skill and/or weightlifting skill of choice
WOD:
For time -
30 alt DB snatch (50/35 or 40/25 or 30/15)
30/24 calorie bike
400 meter run
20 alt DB snatch (50/35 or 40/25 or 30/15)
20/16 bike
400 meter run
10 alt DB snatch (50/35 or 40/25 or 30/15)
10/8 calorie bike
400 meter run
Accessory:
3x10-15 hamstring curl @ moderate weight