Monday, June 28 - Saturday, July 3
Monday, 6/28
Warm-up: 10:00 AMRAP@steady pace - :30 bike + 20 m Spider-Man stretch + 20 m high knees + 10 banded forward raises + 10 banded pull-aparts
Strength:
In 15:00, complete 3 supersets of the following for quality -
12 KB single leg RDL/side
8 KB goblet Cossack squats/side
Rest :60-:90 between sets
*Weight should be moderate - focus on quality and control of each movement
WOD:
8:00 AMRAP -
15 wall ball shots (20/14)
6 1-arm alt Devil press (50/35 or 35/20)
*Coaches challenge - can you get 1 round/minute?
Accessory (optional):
Accumulate 50 v-ups for quality
Tuesday, 6/29
Warm-up: 3 rounds - 20 m bear crawl + :30 plank-ups + 5 kip swings + 20 m burpee broad jumps + 8 bench press w/empty bar (slowly start building toward 90% 1RM)
Strength:
For 15:00 -
0:00-5:00 - continue building to 90% 1RM bench press
5:00-15:00 - complete 1 bench press @ 90% 1RM every :60 for 10:00
WOD:
3 rounds for time -
20 hang power cleans (95/65)
15 bar-facing burpees
10 bike calories
5 bar muscle-ups or 7 strict pull-ups or ring rows (as horizontal as possible)
Accessory (optional):
Accumulate 100 dips from bench
Wednesday, 6/30
Warm-up: :60 banded side steps + 10-8-6-4-2 - muscle cleans w/empty barbell + OHS w/pvc + pass throughs + bootstrappers
Strength:
Every :90 for 10 rounds -
Sets 1&2 - 3 squat cleans@60% 1 RM
Sets 3&4 - 2 squat cleans@70% 1RM
Sets 5&6 - 1 squat clean@80% 1RM
Sets 7&8 - 2 squat cleans@70% 1RM
Sets 9&10 - 3 squat cleans@60% 1RM
WOD:
5 rounds (2:00 work/:60 rest) -
20/16 cal row
Max effort overhead squats (95/65 or 55/35)
*Score is total number of OHS
Accessory (optional):
:60 weighted glute bridge hold/:60 rest x2
Thursday, 7/1
Warm-up: 200 meter run + 2 rounds - 10 pass throughs + 10 inch worms w/push-up + :30 handstand hold or plank + 15 plate ground to overhead, light
Strength:
12:00 EMOM, for quality -
1st: 10 DB or KB deadlifts, challenging weight
2nd: :30 ski, moderate pace
3rd: 10-15 toes-to-bar
*Stagger starting points to account for # of skiers
WOD:
For time -
100 handstand push-ups
Every time you break, get 30 double unders (or 60 singles)
*Scale HSPU to pike push-ups or seated overhead DB press
Accessory (optional):
Accumulate 75-100 Russian twists
Friday, 7/2
Warm-up: 200 meter run + :30 t-spine stretch + :30 passive bar hang + 5-4-3-2-1 v-ups + deadlift (slowly build towards 55%)) + split stance squats/side + groiners/side
Strength:
In 14:00, complete the following deadlift sequence -
10@55% 1RM; 8@65% 1RM; 6@75% 1RM; 4@ 85% 1RM; 2@90% 1RM
WOD:
For time -
Buy in: 400 meter run w/wall ball
Directly into -
42-30-18
Wall ball sit-ups (20/14)
DB or KB front rack lunges (50/35 or 30/20)
*Wall ball should tap overhead and at feet; if used to volume, you can scale up to GHD sit-ups w/10# wall ball
Saturday, 7/3
Warm-up: 10-8-6-4-2 - ring rows + kip swings + jumping squats or air squats + scorpion stretch
WOD:
“Eva”
5 rounds for time -
800 meter run
30 KB swings (70/53)
30 pull-ups
*Scale pull-ups to ring rows
**Good times for Eva - Beginner 59-60 mins; intermediate 44-54 mins; advanced 35-39 mins; elite < 32 mins
Monday, June 21 - Saturday, June 26
Monday, June 21
Warm-up: 3 rounds - 10 pass throughs + 5 strict press w/empty barbell + 10 v-ups + 5 inch worms w/push-up + 10 muscle cleans
Strength:
12:00 EMOM -
1 power clean, building in weight each round if possible
WOD:
For time -
40 hang power cleans (95/65)
30 alt DB snatch (50/35)
20 toes-to-bar
10 wall walks
20 pull-ups
30 alt DB clean and jerk (50/35)
40 push press (95/65)
Accessory (optional):
3x10 DB concentration curls/side, challenging weight (seated, keeping hand in supinated position)
Tuesday, June 22
Warm-up: 10:00 AMRAP@steady pace - :60 easy bike + :30 hollow hold + 20 step-ups + 10 plank-ups + 10 pass throughs
Strength:
Every :90 for 4 rounds -
1st: :45 push-ups for quality - if possible, chest should touch, thighs should not
2nd: :45 double unders for quality
*If scaling to single unders, focus on high, slow jump, w/movement at the wrist (not elbows or shoulders)
WOD:
For time (20:00 cap) -
24-20-16-12-8
Burpee box jumps (24/20)
Sit-ups
*200 meter run after each round (5 200’s total, ending with a 200)
**Scale box jumps to step-ups; GHD sit-ups optional to scale up
Accessory (optional):
3x10 DB Romanian deadlifts, challenging weight
Wednesday, June 23
Warm-up: 10-8-6-4-2 - bootstrappers + OHS w/pvc (as reps decrease, switch to empty barbell) + groiners + push-ups to pike
Strength:
In 14:00, build to a tough set of 3 overhead squats from the rack, or stay light/moderate and complete 3-5 reps every :60-:90.
WOD:
4 rounds for time -
500 meter row
20 back squats (135/95 or 95/65)
*Rest :60 between rounds
Accessory (optional):
3x10 hamstring curls
Thursday, June 24
Warm-up: 10:00 AMRAP@steady pace - 10 plank-ups + 5 bench press (start w/empty bar, build toward 65%) + 5 kip swings + 10 pass throughs + 10 banded pull-aparts
Strength:
12:00 EMOM -
1st: :30 alt renegade rows, challenging weight
2nd: 5-7 ring dips
3rd: :30 v-ups for quality
*Scale ring dips to GHD dips or dips from bench; add band for assistance if needed.
WOD:
For time -
100 bench press (65% 1RM)
100 pull-ups
*partition reps however you’d like
Accessory (optional):
Accumulate 60 banded lat pull-downs
Friday, June 25
Warm-up: In 12:00, complete the following@steady pace - :45 easy bike or row + :45 jumping jacks + :45 plank + :45 air squats; spend remaining time warming up for Strength
Strength:
“Max out Friday” - In 15:00, work on a lift or skill of choice
WOD:
18:00 AMRAP w/partner -
60 calorie bike
40 wall ball shots (20/14)
20 handstand push-ups
*Scale HSPU to pike push-ups or seated OH press
Accessory (optional):
200 meter 1-arm DB or KB OH carry; switch arms as needed
Saturday, June 26
Warm-up: 3 rounds - 10 banded good mornings + 100 meter run + 5 deadlifts (building toward WOD weight) + 10 reverse Samson’s
Strength:
In 10:00, complete 3-4 sets of max effort Russian KB swings (70/53 or 53/35); Rest at least :90 between sets
WOD:
In 20:00 -
Max calorie row
*Every 2:00, starting at 0, complete 8 deadlifts (155/105)
**Score is total number of calories
Accessory (optional)
:60 hamstring stretch/side
Monday, June 14 - Saturday, June 19
Monday, June 14
Warm-up: :45 chest opening stretch + 5-4-3-2-1 - pass throughs + snatch pulls + snatch high pulls + muscle snatches + OHS
Strength:
12:00 EMOM -
1st: 8-10 OH walking lunges, light to moderate weight
2nd: :40 star plank or side plank, right
3rd: :40 star plank or side plank, left
WOD:
For time -
40-30-20-10
Sit-ups
Hang power snatch
*Increase weight each set if possible - 45/35, 75/55, 95/65, 115/75
**Scale to alt DB snatches if desired
Accessory (optional):
3x6-8 1-arm bent over rows/side, :03 concentric tempo
Tuesday, June 15
Warm-up: 3 rounds - :30 groiners + 20 shoulder taps from plank + 15 hollow rocks + 10 air squats + 5 inch worms w/push-up
Strength:
Every :90 for 4 rounds -
1st: :45 handstand work (handstand walks, wall walks, HSPU, HS hold, plank, etc…)
2nd: :45 wall sit
WOD:
For time -
100 double unders
50 pull-ups
40 DB hang power cleans (2@50/35 or 40/20)
30 lateral hops over DB
20 calorie bike
10 Devil’s press (2@50/35 or 40/20)
Accessory (optional):
3x8 supine single leg hamstring curls/side on Swiss ball
Wednesday, June 16
Warm-up: 10:00 AMRAP @ steady pace - :30 easy bike + 10 banded good mornings + 10 plank-ups + 10 banded pull-aparts + :30 banded side steps
Strength:
In 20:00, complete the following sequence, building in weight each set if possible (rest :60 between sets) -
Deadlifts (sumo or traditional)
10-8-6-4-2
*Spend remaining time building to a tough single
WOD:
3:00 Max wall balls (20/14)
3:00 Max Russian KB swings (70/53 or 53/35)
3:00 Max wall balls (20/14)
Rest :60 between sets
*Score is total number of reps
**Scale pull-ups to ring rows
Accessory (optional):
3x:30 Sorensen hold, weighted if possible (or Superman hold)
Thursday, June 17
Warm-up: 2 rounds - 10 floor presses w/wall ball + 10 hand release push-ups + 10 pass through + 10 v-ups + :30 elevated pigeon stretch/side
Strength:
12:00 EMOM -
1st: :30 DB seesaw bench press, challenging weight
2nd: :30 toes-to-bar for quality
WOD:
Every 2:30 for 6 rounds -
12 calorie row
8 burpees over rower
*Scale reps as needed to assure some rest each round
Accessory (optional):
200 meter heavy Farmers carry
Friday, June 18
Warm-up: 10-8-6-4-2 - bike calories + push-up to pike + muscle cleans + front rack lunges + bootstrappers
Strength:
In 15:00, build to a tough squat clean single
*Get a 10 meter handstand walk or :20 handstand hold between lifts
WOD:
16:00 AMRAP -
30 double unders
20 front rack lunges (135/95 or 95/65)
10 handstand push-ups
*Scale doubles to 60 singles; Scale HSPU to pike push-ups or seated OH press
Accessory (optional):
Accumulate 30-50 v-ups for quality
Saturday, June 19
Warm-up: 3 rounds - 100 meter run or row + 20 Russian twists + 10 sit ups w/wall ball + 20 alt step-ups + 10 alt reverse Samson’s + 20 m burpee broad jumps
WOD:
“Helen”
3 rounds for time -
400 meter run
21 American KB swings (53/35)
12 pull-ups
*Good times for Helen - Beginner 15-17 mins; Intermediate 11-14 mins; Advanced 9-10 mins; Elite < 8 mins
Accessory (optional):
4 sets of max effort TRX knees to elbow; get sufficient rest between rounds; Scale to mountain climbers
Monday, June 7 - Saturday, June 12
Monday, June 7
Warm-up: 2:00 easy bike + 5-4-3-2-1 v-ups + sit-ups + bootstrappers + thrusters w/empty barbell + pass throughs
Strength:
In 10:00, complete 3 sets of max effort toes-to-bar (as many as you can get before dropping off the bar). Rest at least :90 between sets. Try to match or beat your first number each set. Scale to knees-to-elbow or v-ups.
WOD:
For time -
18 thrusters (95/65)
200 meter run
15 thrusters
200 meter run
12 thrusters
200 meter run
9 thrusters
200 meter run
6 thrusters
200 meter run
3 thrusters
Accessory (optional):
3x12 supine hamstring curls w/wall ball
Tuesday, June 8
Warm-up: 10-8-6-4-2 ring rows + muscle cleans + inch worms w/push-up + groiners
Strength:
Every :90 for 4 rounds -
1st: :30 max effort strict pull-ups
2nd: 3-5 touch-and-go power cleans, building toward WOD weight
WOD:
For time -
Buy-in: 30 burpees over bar
Directly into:
10-9-8-7-6-5-4-3-2-1
Power cleans (155/105 or 125/85 or 95/65)
30 double unders after each set
Accessory (optional):
3x10 pendlay rows, moderate weight
Wednesday, June 9
Warm-up: 3 rounds - 5 jerk balances + 10 banded good mornings + 20 m alt quad stretch + 20 m Spider-Man stretch
Strength:
In 12:00, build to a heavy single -
Push jerk or split jerk
WOD:
For time -
30-24-18-12
KB swings (70/53 or 53/35)
20-16-12-8
Bike calories
Cash out: 500 meter row
Accessory (optional):
Tabata flutter kicks (:20 on/:10 off for 8 rounds)
Thursday, June 10
Warm-up: 10:00 AMRAP@steady pace - 5 front squats (build to 75%) + 5 kip swings + :20 handstand hold or plank + 10 banded pull-aparts + 10 banded bent-over rows
Strength:
In 12:00, complete the following sequence @ 75% 1RM, or moderate weight -
Front squats
5-5-5-5-5
WOD:
20:00 EMOM -
1st: 3-5 bar muscle-ups or 8-10 pull-ups
2nd: 150 meter row or ski
3rd: 8-10 handstand push-ups
4th: 100 meter run
5th: Rest
*Scale HSPU to pike push-ups or seated overhead DB press
Accessory (optional):
2x40 meter dual KB overhead bottoms-up carry
Friday, June 11
Warm-up: In 10:00, complete 15 hand-release push-ups + 15 muscle snatches + 20 meter burpee broad jumps; spend remaining time warming up for bench press
Strength:
In 15:00, complete the following sequence at 85% 1RM, or challenging weight -
Bench press
3-3-3-3-3
WOD:
12:00 EMOM -
1st: 1 power snatch + 3 overhead squats (135/95 or 95/65 or 45/35)
2nd: Max burpee box jump-overs
*Score is total number of burpee box jump-overs
**Scale box jump-overs to step-overs if needed
Accessory (optional):
3x6-8 ring dips, or dips off GHD, or 12-15 dips off bench
Saturday, June 12
Warm-up: 3 rounds - :30 banded side steps + 15 glute bridges + 10 RDL’s w/empty barbell + 5 strict press w/empty barbell
Strength:
15:00 EMOM -
1st: 12 deficit goblet lunges (50/35 or 35/25 off 25# plate)
2nd: :30 mountain climbers
3rd: :30 hollow rocks
WOD:
15:00 AMRAP -
10 deadlifts (225/155)
10 DB push press (50/35)
10/7 cal bike
Accessory (optional):
3x12 alt renegade rows
Tuesday, June 1st - Saturday, June 6th
Tuesday, June 1st
Warm-up: 10:00 AMRAP@steady pace - :30 side plank/side + :30 chest opening stretch + 10 v-ups + 10 alt scorpion stretch + 10 reverse Samson’s
Strength:
12:00 EMOM -
1st: 6-8 half kneeling 1-arm DB press, right
2nd: 6-8 half kneeling 1-arm DB press, left
3rd: :45 plank
WOD:
16:00 AMRAP -
15 Russian KB swings (70/53)
12 Toes-to-bar
9 Bike cals
Accessory (optional):
3x10 midline cable rows
Wednesday, June 2nd
Warm-up: 10-8-6-4-2 - bootstrappers + plate ground to overhead + back squats (start w/empty bar, then slowly build to prep for strength)
Strength:
In 15:00, complete the following sequence, building in weight if possible -
Back squats
5-3-3-2-2-1-1
WOD:
10 rounds for time -
15 wall balls (20/14)
10 sit-ups
Accessory (optional):
3x10 GHD hip extensions or 3x20 quadruped hip extensions/side
Thursday, June 3rd
Warm-up: 200 meters + 5-4-3-2-1 - OHS w/pvc + pass throughs + groiners + DB bench press (start light and build towards strength weight) + push-ups
Strength:
12:00 EMOM -
1st: :30 max effort DB bench press
2nd: :30 max effort handstand push-ups
WOD:
For time -
150 double unders
40 deadlifts (175/125)
30 cal row
20 bar facing burpees
10 power cleans (175/125)
Accessory (optional):
3x40 meters - double KB waiter’s walk (rest as needed between sets)
Friday, June 4th
Warm-up: 3 rounds - 10 pass throughs w/pvc + 5 snatch balances w/pvc + 5 OHS w/pvc + 5 ring rows w/:03 hold in top position
Strength:
Every :90 for 12:00 (8 sets) -
1st: 1 power snatch or squat snatch (athlete’s choice); Build to tough single, or stay light/moderate and complete 3-5 reps every :90
WOD:
For time -
30 alt DB snatches (50/35)
30 pull-ups
400 meter run
30 pull-ups
30 alt DB snatches (50/35)
Accessory (optional):
3x10 lat pull-downs
Saturday, June 5th
Warm-up: 2 rounds - 20 meter walking lunges + 10 muscle cleans + 10 strict press + 5 inch worms w/push-up
Strength:
In 14:00, build to a heavy complex -
1 power clean + 1 lunge/leg + 1 push press
WOD:
3:00 on/:60 off for 4 rounds -
25 burpees
25 double unders
Max hang power cleans (95/65)
*Score is total number of power cleans
Accessory (optional):
50 barbell bicep curls (45/35)