6/29-7/3
Monday, June 29
Warm up: 2 rounds - 6 single leg deadlift/side (no weight, focus on tight and controlled scale position) + 10 back squats with PVC + 10 around the worlds with PVC + 12 plank ups
Strength:
Every :90 for 5 rounds:
1st: Back squat, building to 85-90% 1 RM by last set (e.g.,10@60%, 8@70%,6@75%,4@80%,2@85%), OR stay light/moderate to work on form, OR use DBs, following similar rep scheme, increasing weight if possible.
2nd: 5 Single leg KB or DB Deadlift/side (hold 1 weight in opposite hand of stabilizing foot, weight should touch near toes).
WOD:
4 rounds (2:00 on/1:00 off):
2 rounds of 3 power cleans + 3 front squats + 3 shoulder to overhead (no heavier than 95/135, or use dumbbells, no heavier than 35/50)
In remaining time, AMRAP burpees over bar or dumbbells
*Score is total number of burpees
Accessory:
200 meter 1-arm Farmer carry, switching arms as needed
Tuesday, June 30
Warm up: 2 rounds - :30 banded side steps + 15 quadruped hip extensions/side + 10 jumping squats + :30 pigeon stretch/side + 6 inch worms with push up
Strength:
For 15:00:
Work to moderate snatch or stay light and work on perfecting the movement. In between lifts, work on a gymnastics skill of choice (e.g., kipping pull ups, muscle ups, wall walks, handstand walks, handstand hold etc…)
OR
Alternate between the following, at a very steady pace:
12 alternating DB snatch
:45 basic gymnastics movement (e.g. hollow plank, pressing spine to ceiling, kipping from bar, Superman hold, etc…..)
WOD (15:00 timecap):
For time, 40-30-20-10
Kettlebell swings
Double unders or 80-60-40-20 singles
Wall balls
*10 v-ups after each set (e.g., after you complete 40 of all 3 movements, do v-ups)
Accessory:
Accumulate 2:00 front rack KB hold
Wednesday, July 1
Warm up: 3 rounds - :30 plank to downward dog + 20 m spiderman stretch + :45 row, bike, or ski + 5 burpees
Strength:
Every :60 for 10:00:
1st: 5-7 strict pull ups (:03 pause with chin above bar), or :20 top of ring row hold
2nd: :30 hollow body rocks or hollow hold
WOD:
4 rounds for time:
10 push jerk (no heavier than 95/135, or use DB’s)
400 meter run
10 HSPU or pike push ups or HRPU
Accessory:
2-3 rounds:
:30 star plank or side plank/side (drop bottom knee to modify; keep hips high)
Thursday, July 2
Warm up: 2 rounds - 20 meter toy soldiers + 20 m high knees + :20 kipping + :30 flutter kicks + :30 shoulder stretch (coaches choice)
Strength:
Every :90 for 4 rounds (12:00):
1st: 6 1-arm overhead DB lunges/side (35/50 for competitive athlete)
2nd: :45 kipping toes to bar
WOD:
21:00 AMRAP:
21 sit ups
15 hang power snatch (65/95) or 20 alternating DB snatch (no heavier than 35/50)
21 sit ups
15 hang squat clean (65/95) or 15 DB hang squat clean (no heavier than 35/50)
Accessory:
Accumulate 50 banded bent over rows
Friday, July 3
Warm up: 2 rounds - 10 push ups + 10 ring rows + 200 m run with wall ball + 15 banded good mornings
Strength:
For 15:00:
Bench press - Work to tough triple (barbell or DB’s)
*12 banded pull aparts between sets - focus on straight arms, and slow, deliberate pulls
WOD:
“Christine” - 20:00 timecap
3 rounds:
500 meter row or ski, or 24 cal bike
12 Deadlifts (Bodyweight for competitive athlete) or double KB deadlifts
21 Box jumps or step ups
Accessory:
Accumulate 3:00 plank marches
June 22
Monday, June 22
Warm up: 2 rounds - 10 pvc or banded pass throughs + 10 OHS with band or pvc + 10 reverse lunges + 5 push ups into downward dog + :30 plank
Strength:
Every :60 for 5 rounds:
1st: 6 overhead reverse barbell lunges or 8 plate overhead lunges
2nd: 3 wall walks or 5 pike to plank from box or :30 plank
WOD:
16:00 AMRAP:
3 bar muscle ups or 6 pull-ups or 8 ring rows
5 snatch (no heavier than 75/115) or 10 DB snatch (no heavier than 35/50)
15 sit-ups
Accessory:
Accumulate a 2:00 L-sit, L-hang, tuck hang, or hollow body hold
Tuesday, June 23
Warm up: 2 rounds - 100 m row or run + 5 HRPU + 10 side plank rotations/side + :30 banded front rack stretch + :30 alternating quad stretch
Strength:
Every :90 for 4 rounds:
1st: 3 power cleans at 75-80% 1RM or :30 DB cleans
2nd: :45 double or single unders
WOD:
21-15-9, For time:
Handstand push-ups or pike push ups or hand release push ups
Bike calories
Accessory:
2-3 rounds not for time:
:30 wall sit, weighted if possible
12 single leg glute bridges/side
Wednesday, June 24
Warm up: 2 rounds - 15 banded good mornings + 15 banded forward raises + 12 banded pull aparts + 7 burpees + :20 kipping
Strength:
For 12:00, at a steady pace:
8 split squats/side (use barbell on back, or dumbbells at side), building in weight if possible + 6 strict toes to bar or knee raises (no kipping)
WOD:
7:00 AMRAP:
7 KB swings
7 goblet squats
2:00 rest
7:00 AMRAP:
7 double DB deadlifts or KB sumo deadlift
7 double DB Devil Press
Accessory:
Accumulate a total of 20 ring dips or dips off GHD, or 30 dips off box or bench
Thursday, June 25
Warm up: 200 meters + 2 rounds - 16 shoulder taps from plank + 10 jumping squats + :30 plate ground to overhead + :30 plate overhead hold
Strength:
In 12:00:
2 push press + 2 push jerk + 1 split jerk - Build to moderate/heavy complex
*30 mountain climbers after each lift
OR
E2MOM for 6 rounds:
4 DB push press + 4 DB push jerk + 30 mountain climbers - build to heavier DB’s if form is perfect
WOD:
16:00 EMOM:
1st: 12/14 calorie row or ski (or :45 row or ski)
2nd: 8-10 pull ups or ring rows
3rd: 3 Curtis P’s (1 power clean + 1 lunge/leg + 1 push press - no heavier than 95/135)
4th: 10 box jump overs or step overs
Accessory:
Banded lat pull downs - Accumulate 50 reps
Friday, June 26
Warm up: 2 rounds - :30 pigeon stretch + :30 Samson stretch + 5 inch worms + :30 pec stretch/side + :30 bottom of squat hold
Strength:
Every :60 for 5 rounds:
1st: 5 man makers (1 push up on DB’s + 1 renegade row/side + clean + thruster)
2nd: 8 alternating pistol squats (use bench or box, if needed)
WOD (Open 17.3 - 20:00 timecap):
10 rounds:
9 thrusters (65/95 for competitive athlete)
35 double unders or 70 singes
Accessory:
400 m cool down walk
June 15
Monday, 6/15
Warm up: 2 rounds - 15 banded pull aparts + :30 plank + :30 jacks + 10 pass throughs + 5 burpees
Strength:
Every 2:00 for 10:00:
5 strict pull-ups, :03 second negative + :30 hollow body rocks or hollow hold
OR
6-8 ring rows, :03 hold at top + :30 hollow body rocks or hollow hold
WOD:
Buy in: 1,000 meter row or ski
Directly into 5 rounds for time:
15 Cleans (no heavier than 135/95, or use DBs)
30 Double unders or 60 single unders
Accessory:
2-3 rounds:
20 banded lat pull downs
10 v-ups or single leg v-ups
Tuesday, 6/16
Warm up: 2 rounds - 15 good mornings + :20 reverse plank + :30 overhead plate hold + :30 banded side steps
Strength:
Every :90 for 4 rounds:
1st: 3 strict press + 5 push jerk (start at 65% strict press 1RM and build from there, or use dumbbells, starting light and building)
2nd: :30 max effort bike sprint
WOD:
For time, 21-15-9:
Deadlifts (use barbell, no heavier than 155/225, dumbbells or KB’s)
Hand release push ups
*400 meter run after each round
Accessory:
2-3 rounds, not for time:
20 plank marches
:30 Superman hold
Wednesday, 6/17
Warm up: 2 rounds - 10 sit ups + 10 pass throughs + 5 OHS with pvc + 5 HRPU + :30 high knees
Strength:
For 12:00-
Work to moderate/heavy power snatch or stay light and work on form
*:30 barbell roll outs or barbell plank between lifts
OR
15 plate ground to overhead + :30 plank - repeat at steady pace, move with purpose
WOD:
20:00 EMOM:
1st: 10 overhead squats (use barbell, no heavier than 65/95, or pvc or plate)
2nd: 12 thrusters (use barbell same weight or dumbbells)
3rd: 14 alternating DB snatches (35/50 for competitive athlete)
4th: Max burpees
5th: Rest
*Score is total # of burpees
Accessory:
Complete 2:00 star plank or side plank/side
Thursday, 6/18
Warm up: 2 rounds - 20 shoulder taps from plank + :30 pec stretch/side + 10 lunges + 10 banded pull aparts + :30 glute bridge hold
Strength:
In 15:00:
Work to heavy bench press (barbell or DB)
*Complete 5 HSPU or 10 plank ups after each set
WOD:
Chipper for time:
40 pull ups or ring rows
40 box jumps or step ups
50 sit ups
40 KB swings (35/50 for competitive athlete)
40 double DB reverse lunges (35/50 for competitive athlete)
Accessory:
Complete 50 banded tricep pulls
Complete 100 mountain climbers
Friday, 6/19
Warm up: 200 meters + 2 rounds - :30 kipping practice + :30 squat hold + :30 pigeon stretch/side + 10 Samson stretches + 5 inch worms
Strength:
For 12:00:
Work to 80% Back squat or box squat, or stay light and work on form. Use box if depth is not at, or below, parallel
OR
In 12:00, Complete 10-8-6-4-2-4-6-8-10 goblet squats, using heavier KB for lower reps, or stay light and work on form. Take it slow (rest at least :30 between sets), focus on form, breathe. If you don’t get through all reps, it’s ok.
WOD:
15:00 AMRAP:
3 Front squats (no heavier than 95/135, or use DB’s)
3 Toes-to-bar
6 Front squats
6 Toes-to-bar
9 Front squats
9 Toes-to-bar…..
Continue adding 3 reps for each movement
Accessory:
200 m Farmer’s carry
Monday, June 8th:
Warm up: Shoulder mobility (coaches choice) + 2 rounds - :20 reverse plank + 10 pass throughs + :30 plate ground to overhead + :30 jacks
+
Every :90 for 4 rounds:
1st: 6-8 single arm DB push press + 40 m single arm DB overhead carry (switch arms each round)
2nd: :45 plank, weighted if possible (plate on back)
+
4:00 on, 1:00 off for 4 rounds:
400 meter run
75 double unders or 100 singles
Max single arm DB devil press in remaining time
+
Not for time:
Accumulate 40 barbell curls (35/45) or dumbbell curls
Tuesday, June 9th:
Warm up: 2 rounds - :30 high knees + :30 butt kicks + 15 good mornings + :30 pec stretch + :30 pigeon stretch/side
+
For 12:00:
Work to moderate/heavy bench press triple
OR
Work at steady pace to complete the following (rest :30 between sets):
10 incline bench press
20 weighted step ups (10/leg)
+
20:00 EMOM:
1st: 5 deadlift at 75% 1RM or 12 KB sumo deadlift
2nd: 10 DB floor press
3rd: 10 pull ups
4th: 15 hollow rocks
5th: 15-20 wall balls
+
2-3 rounds not for time:
20 banded tricep pulls
20 banded pull aparts
Wednesday, June 10th:
Warm up: 200 meters + 2 rounds - 10 alternating reverse lunges + 20 banded side steps + 5 inch worms with push up
+
For 12:00:
Work to moderate/heavy clean sequence (1 power clean + 1 hang power clean + 2 hang squat cleans)
OR
12:00 EMOM:
1st: 12 DB deadlifts
2nd: 10 DB front squats
+
For time:
10-20-30-40
Hang clean and jerk (95/65 barbell) or DB hang clean and jerk
*100 m single arm Farmer’s carry between rounds (50/35), switch arms as needed
+
2-3 rounds not for time:
:30 hollow hold
:30 side plank/side
Thursday, June 11th:
Warm up: 2 rounds - :20 handstand hold + :20 kipping, bar hang, or top of ring row hold + 10 single leg v-ups + :20 jumping squats
+
E2MOM for 10:00 (complete all of the following in 2:00)
9 Lurpees - 1 lunge on each leg + burpee
6 pull ups
3 wall walks or 5 pike to plank from box
+
3 rounds for time:
40 calories
15 toes to bar/kipping knees to elbow/hanging knee raises
15 snatches (95/65) or 30 alternating DB snatches
+
Not for time:
Accumulate 100 shoulder taps from plank
Friday, June 12th:
Warm up: 2 rounds - 12 banded forward raises + 15 banded good mornings + :30 mountain climbers + :30 flutter kicks + 5 burpees
For 12:00:
Work on Gymnastics skill of choice (e.g., HSPU, handstand walks, kipping, etc..)
OR
Complete the following every :90 for 12:00:
1st: 10 ring rows + 16 alternating single leg v-ups
2nd: 10/12 calorie bike - max effort
+
20:00 AMRAP:
20 kettlebell swings (55/35 for competitive athlete)
30 sit ups
40 goblet lunges (55/35)
200 m run
+
Not for time:
Accumulate 2:00 chin over bar hold, or top of ring row hold, or barbell row hold from rack
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