June 1st - 6th
Monday, June 1st:
Warm up: 2 rounds - 10 pull aparts + 10 good mornings + :30 jumping jacks + :30 flutter kicks + 10 pass throughs
+
Every 2:00 for 4 rounds:
1st: 5 bench press @ 75% 1RM or 8 dumbbell bench press + 10 hand release push ups
2nd: 10 v-ups + 12-15 calories
+
5 rounds - 2:00 on ; :60 off:
12 DB deadlifts
9 DB hang cleans
6 DB push jerks
AMRAP double unders or single unders
*For advanced athlete, prescribed weight 35/50
** Score is total number of dubs or singles
+
Not for time:
Accumulate a total of 60 tricep pulls
Tuesday, June 2nd:
Warm up: 2 rounds - 5 burpees + :30 plank ups + :30 Spider-Man stretch/side + 15 quadruped hip extensions/side
+
Every :90 for 4 rounds:
1st: 5 strict pull ups, :03 pause with chin over bar OR 5-7 ring rows, :03 pause at top
2nd: :45 wall balls
+
12:00 AMRAP:
15 KB swings
15 box jumps or step ups
3 Wall walks or plank to pike from box
+
Not for time:
Accumulate 2:00 mountain climbers + 2:00 flutter kicks
Wednesday, June 3rd:
Warm up: :30 pigeon stretch + :30 Samson stretch + 10 jumping squats + :30 pec stretch + 100 meter row, bike, ski or run
+
For 10:00:
Work to 1RM strict press or stay at moderate weight and complete 5 strict press every minute
+
For time:
21-18-15-12-9-6-3
Hang squat cleans (65/95) or DB clean + squat
Burpees over bar or dumbbells
+
Not for time:
200 meter Farmer’s carry
Thursday, June 4th:
Warm up: 2 rounds - 20 shoulder taps + :30 high knees + :30 squat hold + 5 inch worms with push up
+
Every :90 for 4 rounds (12:00):
1st: :30 HSPU/handstand hold/pike push ups/plank with feet elevated/Hand release push ups
2nd: 5 touch and go snatches + 5 overhead squats (no heavier than 65/95)
OR :30 dumbbell snatch + 5 1-arm DB overhead squat/side
+
4 rounds for time:
9 calorie bike
12 toes to bar or knees to elbow
9 calorie bike
12 front rack lunges (no heavier than 95/135) OR lunges with DBs
+
2-3 rounds not for time:
16 alternating bicep curls
:30 side plank/side
Friday, June 5th:
Warm-up: 2 rounds - :20 bar hang, :20 top of ring row hold, 10 air squats, :30 reverse plank, 100 meter run or row
+
12:00 EMOM:
1st: 10 renegade rows
2nd: 12 alternating 1-arm alternating DB clean and jerks
3rd: :30 double DB overhead hold or plate overhead hold
+
“Frannie”
50 double unders
50 sit ups
21 thrusters (65/95)
21 pull ups
50 double unders
50 sit ups
15 thrusters
15 pull ups
50 double unders
50 sit ups
+
3 rounds not for time:
20 banded lat pull downs
:30 hollow hold
Friday May 29th
Warm Up:
Emom 9 mins
1: :40 jump rope double unders
2: 20 band pull aparts
3: :15 bottom of squat
Strength
15 minutes find a heavy deadlift and get used to picking up heavy things
Practice deadlift form and understanding driving with legs and not using back
9 min amrap
3 handstand push ups
6 box jumps
9 dB thrusters (35/20)
Rest 2 minutes
800 m run
Record both scores
Thursday May 28th
Warm Up
4 rounds
5 inchworm
5 downward dog to plank
20 kb swings light
15 min emom
Start light can add weight
Focus on form and getting familiar with a barbell again
1 power clean + 1 hang squat clean
B. 3 cleans with wall ball + 3 wall balls
5 min amrap
15 kb swings
10 squats
5 push ups
Rest 2 mins
5 min amrap
15 kb swings
10 squats
5push ups
Then
600 m run or 1000 m row
Wednesday May 27th
Warm Up:
2 rounds
4 Turkish get up (2 per arm)
8 kang squats with barbell or pvc
4 push ups
8 good mornings with barbell or pvc
STRENGTH
15 minutes
Back squat
Use this to re find your back squat max or what feels heavy again. Most of us haven’t been under the bar like we used to so use this time to get comfortable again. Once you find your max or what feels heavy drop weight to 70% and do 3x4
Emom 3 heavy goblet squats
Air squats to parallel or bench
CONDITIONING
4 rounds
200 m run or only if it’s raining (250 m row/ski)
4 power cleans (135/95) or 8 dB power cleans
8 deadlifts or kb deadlift
12 burpees
Accumulate 60 knee to elbow (both knees at the same time unless needed to modify to one at a time)