Monday, June 6 - Saturday, June 11
Monday, June 6
Warm-up: 3 rounds - 10 ring rows + 10 pass throughs + 10 banded pvc v-ups https://youtu.be/uj86qnhZaVM + :30 jump rope + :30 box stretch https://youtu.be/eW-NtP9yF8c
Strength:
Every 3:30 for 3 rounds (10:00) -
:60 plank + :30 sit-ups + :30 mountain climbers + 10 hollow rocks
WOD:
For quality reps in 20:00 -
100 double unders or 200 singles
40 toes-to-bar, knees-to-elbow, or v-ups
80 double unders or 160 singles
30 pull-ups or ring rows
60 double unders or 120 singles
20 chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows
40 double under or 80 singles
10 bar muscle-ups, chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows
*Tip: Break up reps into smaller, doable chunks for best performance
Accessory:
3x8-10 lat pull-downs
Tuesday, June 7
Warm-up: 3 rounds - 10 banded good mornings + :30 banded side steps + 8 deadlift (building to 50% 1RM) + :30 chest opening stretch + 10 banded forward raises
Strength:
In 18:00, work to complete the following sequence, building in weight if possible (rest at least :60 between sets) -
10-9-8-7-6-5-4-3-1
Deadlift (start at 50% 1RM)
WOD:
For time (10:00 cap) -
50 DB hang power cleans (2 @ 50/35 or 40/20)
50 DB front squats (2 @ 50/35 or 40/20)
50 DB push press (2 @ 50/35 or 40/20)
*Complete movements in order - e.g,. Complete all cleans before starting squats ,
**Scaling option - 30 reps of each movement
Accessory:
Accumulate 1:00 hamstring stretch/side + 1:00 seated straddle stretch
Wednesday, June 8
Warm-up: 10-8-6-4-2 alt groiners + reverse Samsons + hand release push-ups + banded rows + walking lunges
Strength:
In 12:00, superset the following, completing 3-4 rounds (:60 rest between rounds) -
1st: 8-10/side 1-arm banded DB rows https://youtu.be/eXL_MLpL-4U
2nd: 10-12 KB front rack lunges (2 @ 54/35 or 35/20) https://youtu.be/Ze_FkQVLGLk
WOD:
For max calories -
20:00 row or ski
*Every 2:00, starting at 0:00, alternate movements each round -
8-10 box jumps or step-ups
8-10 burpees
Accessory:
Accumulate 1:00 runner lunge/side https://youtu.be/03FNpe4XYbM
Thursday, June 9
Warm-up: 5-4-3-2-1 scorpion stretch/side + pass throughs + banded pull-aparts + push-up to pike + muscle snatch + overhead squat
Strength:
10:00 EMOM -
1 power snatch + 2 hang power snatch + 3 overhead squats
*Keep weight on the lighter side and focus on form
WOD:
For time -
20-16-12-8-4
Overhead squat (95/65 or 65/35 or pvc)
8/6 cal bike
Accessory:
3 x 12-15 banded rows from plank - focus on keeping hips square to the ground
Friday, June 10
Warm-up: 10:00 AMRAP @ steady pace - :30 quad stretch/side + 6 bench press (light weight) + :20 handstand hold + 6 plank-ups + :30 elevated pigeon stretch/side
WOD:
Every 10:00 x 3 rounds -
400 meter run
30 Russian KB swings (70/54 or 54/35 or 35/20)
20 DB bench press (2 @ 50/35 or 40/20)
10 handstand push-ups, or any push-up variation
400 meter run
Accessory:
3 x 8-10 ring dips or 3 x 12-15 box dips
Saturday, June 11
Warm-up: In 10:00, build to clean and jerk weight you plan to lift for Strength; between warm-up lifts, get 3-5 prone swimmer hovers https://youtu.be/IaQfd6OzGIQ
Strength:
8:00 EMOM -
1 clean and jerk @ 85% 1RM jerk , or moderate to heavy weight
WOD:
10:00 AMRAP -
100 meter run or 150 meter row
2 Devil thrusters (2 @ 50/35 or 40/20) https://youtu.be/WDjL1wSrP3Y
Accessory:
3x10 face pulls https://youtu.be/HHZ1_OZKLII
Tuesday, May 31-Saturday, June 4
Monday, May 30
Happy Memorial Day!
Tuesday, May 31
Warm-up: 10:00 AMRAP @ steady pace - 5 overhead squat + 5 snatch balance + 5 muscle snatch (pvc or empty barbell) + 8 alt groiners + 8 pass throughs
Strength:
In 12:00, complete the following sequence (start light and build to moderately heavy single) -
5-4-3-2-1
Power or squat snatch
WOD:
10 rounds for time (10:00 cap) -
8/6 bike cals
8 hang power snatch (65/45)
Accessory:
3x10-12/side TRX side plank with hip drop https://youtu.be/Rdxc_vz9bO0
Wednesday, June 1
Warm-up: 5-4-3-2-1 muscle clean + front squat (empty barbell) + inch worms w/push-up + scorpion stretch/side + banded pull-aparts
Strength:
15:00 EMOM -
1st: 2-4 power cleans, building toward 80-90% 1RM, or weight you plan to lift in WOD
2nd: :45-:60 handstand work or challenging plank
3rd: Rest
WOD:
For time -
1,000 meter row or ski
100 double unders or 200 singles
10 power cleans @ 80-90% 1RM, or challenging weight
Accessory:
3x max effort barbell bicep curls (45/35), :60 rest between sets
Thursday, June 2
Warm-up: In 10:00, build to the box squat weight you plan to lift for Strength; between warm up sets, get :20 box stretch https://youtu.be/eW-NtP9yF8c
Strength:
On an 18:00 running complete -
0:00-12:00 - 5 x 6-8 back rack box squats @ 65-75% back squat 1RM, or a slightly heavier weight than you lifted last week
12:00-18:00 - build to weight you plan to lift in the WOD (start with empty barbell)
WOD:
10:00 EMOM -
3 front squats + 3 push jerk (155/105 or 135/95 or 95/65)
*Take barbell from rack; weight should be challenging, but you should be able to get all 6 reps without re-racking your barbell
Accessory:
3x10-12 barbell hip thrusts, moderate weight https://youtu.be/OgDxMvKDiZY
Friday, June 3
Warm-up: 3 rounds - 12 banded lat pull-downs + 10 alt toe touch from plank + 8 ring rows + 6 bench press (start w/empty barbell and slowly build)
Strength:
In 15:00, complete the following sequence, building in weight to a challenging triple if possible -
9-7-5-3-3-3
Bench press
WOD:
16:00 EMOM -
1st: 5-7 bench press @ 65% 1RM
2nd: 8-10 handstand push-ups or any push-up variation
Accessory:
Accumulate 3x12-15/side banded core rotations https://youtu.be/5qTMvuj63qA
Saturday, June 4
Warm-up: 2 rounds - :45 banded side steps + 5 burpee broad jumps + :45 alt step-ups + 10 alt single leg v-ups + :45 shoulder taps from plank + 10 banded good mornings
WOD:
24:00 EMOM -
1st: 12-15 sit-ups
2nd: 10 burpee box jump-over or burpee step-overs
3rd: 12-15 toes-to-bar, knees-to-elbow, or v-ups
4th: 10 DB squats (2 @ 50/35 or 40/20)
Accessory:
Accumulate 80 meters - 1-arm overhead DB lunges (50/35 or 40/20) or 1-arm suitcase lunge (switch arms as needed)
Monday, May 23 - Saturday, May 28
Monday, May 23
Warm-up: 3 rounds - :30 shoulder taps from plank + 8 ring rows + :30 mountain climbers + 8 banded lat pull-downs + :30 high knees + 8 alt groiners
Strength:
Every :90 for 4 rounds -
1st: 8-10 banded DB tempo bench press, moderate weight (:03 eccentric)
2nd: :30-:45 trx or ring plank, weighted if possible https://youtu.be/bKWT4CHF_bo
WOD:
4 rounds for max reps (3:00 on/1:00 rest) -
400 meter run + max reps push-ups
400 meter run + max reps chin-over-bar pull-ups, jumping pull-ups, or ring rows
400 meter run + max reps burpees
400 meter run + max reps muscle-ups, chest-to-bar pull-ups, or jumping pull-ups
Accessory:
Accumulate 3:00 banded side steps
Tuesday, May 24
Warm-up: 10-8-6-4-2 front rack reverse lunges (start w/empty barbell and build toward 65% 1RM front squat weight) + alt quad stretch + inch worms + air squats
Strength:
In 12:00, work to complete 3-4 sets of the following -
-10-12 front rack reverse lunges @ 65% 1RM front squat, or moderate weight
-12-15 banded pvc v-ups https://youtu.be/uj86qnhZaVM
WOD:
For time -
25-20-15-10-5
DB front squats (2 @ 50/35 or 40/20)
50-40-30-20-10
Double unders or singles
Accessory:
Accumulate 30-50 banded prone hamstring curls https://youtu.be/LtTcXXgeRYo
Wednesday, May 25
Warm-up: 5-4-3-2-1 muscle clean + press (empty barbell) + banded bent-over row + pass throughs + banded good mornings + scorpion stretch/side
Strength:
12:00 EMOM -
1st: 1 deadlift + 1 hang power clean + 1 push jerk (build toward WOD weight)
2nd: 8-10 KB/DB bent-over row (2@moderately heavy weight)
3rd: Rest
WOD:
E2MOM for 20:00 -
1st: 12 deadlifts + 9 hang power cleans + 6 push press (155/105 or 125/85 or 95/65)
2nd: Max unbroken toes-to-bar, knee-to-elbow, or v-ups (rest once you drop off bar)
Accessory:
2x max effort ring dips, or box dips (rest at least :90 b/t sets)
Thursday, May 26
Warm-up: 10:00 AMRAP @ steady pace - 100 meter run + 30 jumping jacks + 20 Russian twists + 10 alt single leg v-ups + :30 figure 4 stretch/side
WOD:
10 rounds, each for time -
200-250 meter row or ski
9-15 calorie bike
:60 rest between rounds
*Choose a meter/calorie # that is challenging, but that you can maintain each round
Accessory:
Accumulate 2:00 banded side plank march/side https://youtu.be/KTRa5fOUKxU
Friday, May 27
Warm-up: In 10:00, build to the box squat weight you plan to lift for Strength (start w/empty barbell); between lifts get 10 meter walking hamstring stretch https://youtu.be/IomomnysVZs
Strength:
In 14:00, work to complete 4-5 sets of the following -
6-8 back rack box squats @ 60-70% back squat 1RM, or moderate weight https://youtu.be/nGxxdqV-nH0
WOD:
For time -
1-2-3-4-5-6-7-8-9-10
Wall ball (30/20 or 20/14 or 14/10)
Handstand push-ups or seated overhead DB press (2 @ 35/20 or 20/10)
Accessory:
Accumulate 75-100 sit-ups, weighted if possible
Saturday, May 28
Warm-up: 3 rounds - 5 muscle snatch + 5 overhead squats (empty barbell) + 10 banded pull-aparts + 10 alt Cossack squats + :30 box stretch
Strength:
In 16:00, work to complete the following -
5-4-3-2-1
Power or squat snatch singles, building in weight if possible
20 meter sled push after each round, challenging weight
*Snatches are not touch and go - reset each time
WOD:
2:00 on/1:00 off for 5 rounds (15:00) -
10 box jump overs or step-overs
AMRAP hang power snatch (95/65 or 65/45)
*Score is total # of snatches
Accessory:
3x15 1-arm KB swings/side, challenging weight
Monday, 5/16 - Saturday, 5/21
Monday, May 16
Warm-up: 10-8-6-4-2 back squats (start w/empty barbell and build toward 80% 1RM, or challenging weight) + alt scorpion stretch + alt v-ups + walking hamstring stretch https://youtu.be/bflSS4G__ms
Strength:
Every 2:00 for 5 sets (10:00) -
3 back squats @ 80% 1RM, or 8-10 back squats @ moderate weight
WOD:
For time -
90 air squats
30 burpees
-Directly into 3 rounds -
30 air squats
10 burpees
Accessory:
Accumulate 50-75 sit-ups
Tuesday, May 17
Warm-up: 5-4-3-2-1 strict press w/empty barbell + pass throughs + inch worms w/push-up; :20 handstand hold or plank between rounds
Strength:
In 16:00, work to complete the following -
-Build to 1RM strict press
-Then, complete 3x3 strict press @ 85% 1RM
WOD:
7:00 AMRAP -
20 double unders or 40 singles
10 toes-to-bar, knees-to-elbow, or v-ups
5 dual Db snatches (2 @ 50/35 or 40/20) https://youtu.be/Wvnz_6VLB74
-Directly into 3:00 AMRAP -
Max effort handstand push-ups, or any push-up variation
Accessory:
3x6-8 DB bent-over row w/rotation, moderate weight
Wednesday, May 18
Warm-up: 10:00 AMRAP @ steady pace - 5 muscle cleans + :30 quad stretch/side + 5 thread the needle/side w/thoracic rotation + :20 hollow hold
Strength:
Every :90 for 4 rounds -
1st: 1-3 power clean, building toward WOD weight
2nd: :30 hollow rocks, weighted if possible https://youtu.be/WUozA5PFxGg
WOD:
For time -
21 power clean (155/105 or 95/65)
200 meter run
15 power clean (165/115 or 125/85)
200 meter run
9 power clean (175/125 or 135/95)
200 meter run
3 power clean (185/135 or 155/105)
200 meter run
Accessory:
Accumulate 30-50 barbell bicep curls (45/35)
Thursday, May 19
Warm-up: 3 rounds - 8 bootstrappers + 10 reverse Samsons + 8 ring rows + 10 alt groiners + 8 DB squats (building in weight)
WOD:
28:00 EMOM -
1st: 15/12 or 12/9 cal bike
2nd: 10-12 DB squats (2 @ 50/35 or 40/20)
3rd: 9 chest-to-bar or chin-over-bar pull-ups, or challenging ring rows
4th: Rest
Accessory:
Accumulate 1:00 banded hamstring stretch/side https://youtu.be/yDWxINi2VoI
Friday, May 20
Warm-up: 2 rounds - 10 bench press (start w/empty barbell) + 10 plank-ups + 10 banded forward raises + 10 banded pull-aparts + :30 banded side steps
Strength:
12:00 EMOM -
1st: 3-5 bench press, building to WOD weight
2nd: :45-:60 weighted plank
3rd: Rest
WOD:
4:00 AMRAP -
25 sit-ups
Max bench press (175/125 or 135/95)
-Rest 2:00-
4:00 AMRAP -
25 sit-ups
Max bench press (155/105 or 105/75)
-Rest 2:00-
4:00 AMRAP -
25 sit-ups
Max bench press (135/95 or 85/55)
Accessory:
Accumulate 3x10 lat pull-downs
Saturday, May 21
Warm-up: 3 rounds - 10 banded good mornings + :30 figure-4 stretch/side + 10 push-up to pike + :30 alt Cossack squat https://youtu.be/nqRp-MtWIdY
Strength:
Every :90 for 5 rounds -
1st: :30-:45 wall ball w/lunge https://youtu.be/EO2WPemUnFw
2nd: :30-:45 wall ball glute bridge https://youtu.be/e1vOhb15LtI
WOD:
“Ellen”
3 rounds for time -
20 burpees
21 alt DB snatch (50/35 or 40/20)
12 DB thruster (2 @ 50/35 or 40/20)
Accessory:
3x6-8/side single leg KB deadlift
Monday, May 9 - Saturday, May 14
Monday, May 9
Warm-up: 10-8-6-4-2 strict press (empty barbell) + pass throughs + ring rows + alt toe reach from plank
Strength:
Every :90 for 6 sets (9:00) -
2 strict press, :03 pause overhead (build in weight if possible)
-Directly into-
Every 2:00 for 3 sets (9:00-15:00) -
6 push press (start @ final strict press weight, and build to tough set if possible)
WOD:
For time -
21-15-9
Pull-ups or ring rows
Burpee box jumps or burpee step-ups
Bike cals
Accessory:
3x12-15 v-ups, weighted if possible
Tuesday, May 10
Warm-up: 5-4-3-2-1 push-up to pike + bench press (build to WOD weight) + scorpion stretch/side + prone swimmers (be deliberate) https://youtu.be/M8a1cgnhyqk
Strength:
15:00 EMOM -
1st: :30-:45 push-ups, weighted if possible https://youtu.be/RPdSzEOeQ-c
2nd: :30-:45 wall sit, weighted if possible
3rd: Rest
WOD:
12:00 AMRAP -
10 bench press (135/95)
12 KB goblet squats (70/54 or 54/35 or 35/20)
24 double unders or 48 singles
Accessory:
Accumulate 2:00 banded hollow rocks
Wednesday, May 11
Warm-up: In 10:00, warm up to 85% 1RM squat or power clean; between warm-up sets, get 6 bootstrappers + 6 alt reverse Samsons
Strength:
In 12:00, work to complete 3-4 sets of the following -
-10-12/side banded reverse lunges https://youtu.be/eA3JiACRhZc
-12-15 lateral v-ups https://youtu.be/ikDIDDVeIlE
WOD:
5 rounds for time -
10-15 toes-to-bar
30 American KB swings (54/35 or 35/20)
5-4-3-2-1
Squat or power clean @ 85% 1RM, or challenging weight
Accessory:
3x8-10 single leg supine hamstring curl on exercise ball/side https://youtu.be/CHrSLFT7Ee4
Thursday, May 12
Warm-up: 10:00 AMRAP @ steady pace - :30 chest opening stretch + :20 handstand hold or plank + 10 pass throughs + 10 alt step-ups + 3 DB push jerk/side (building)
Strength:
Every :90 for 4 rounds -
1st: 3 DB push jerk/side, as heavy as possible
2nd: :45 handstand work or challenging plank variation
WOD:
8:00 EMOM -
1st: 100-200 m run
2nd: 6-8 DB Devil’s press (2@50/35 or 40/20)
-2:00 rest-
8:00 EMOM -
1st: 12-15 WB sit-ups https://youtu.be/BVHplN1Rpbg or https://youtu.be/-21m_cFLEX8
2nd: 6-8 DB step-over (2@50/35 or 40/20) https://youtu.be/xrwJRX8ZX4A
Accessory:
1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side
Friday, May 13
Warm-up: In 10:00, build to 80% 1RM deadlift; between lifts get 10 banded good mornings + 5 inch worms
Strength: Every 2:00 for 4 rounds -
5 deadlifts @ 80% 1RM
WOD:
3 rounds for time -
30 cal row or ski
30 wall balls (30/20 or 20/14 or 14/10)
30 cal row or ski
:90 rest between rounds
Accessory:
3x10-12 incline Cuban press https://youtu.be/s5Whi_ooMdE
Saturday, May 14
Warm-up: 10:00 AMRAP @ steady pace - 5 muscle snatch + 10 ring rows + 5 kip swings + 10 prone behind-the-neck press https://youtu.be/RMbfb4aXCfs
Strength:
5-4-3-2-1
Power or squat snatch (rest :10 between singles, rest at least :60 between sets)
*Build in weight each set if possible, or stay moderate and work on form
WOD:
For time -
50 alt DB snatch (50/35 or 40/20)
40 chin-over bar pull-ups or challenging ring rows
30 handstand push-ups or any push-up variation
20 alt pistol squats
10 bar-muscle ups or chest-to-bar pull-ups or jumping pull-ups
Accessory:
Accumulate 200 mountain climbers, rest as needed