Monday, June 27 - Saturday, July 2
Monday, June 27
Warm-up: 10:00 AMRAP @ steady pace - 3-5 bench press (start with empty barbell and build to 75% bodyweight) + 10 pass throughs + 5 push-up to pike + 5 ring rows
Strength:
12:00 EMOM -
1st: :30 3-point push-up or hand release push-ups https://youtu.be/1PVP51Y5dW8
2nd: :30 max effort strict pull-ups or challenging ring rows
3rd: Rest
*For 3-point push-ups, switch planted leg each round
WOD:
10 rounds for time -
10 cal row, bike, or ski
10-9-8-7-6-5-4-3-2-1
Bench press @ 75% body weight
Accessory:
3x:30-:45 supine heel taps https://youtu.be/unVXDP2LNHk
Tuesday, June 28
Warm-up: 3 rounds - 10 alt single leg v-ups + 10 banded good mornings + 10 alt groiners +:30 figure 4 stretch/side + 5 power cleans (start w/empty bar + slowly build)
Strength:
Every :90 for 4 rounds -
1st: 1-3 power cleans, building to/getting comfy at WOD weight
2nd: :30-:45 banded plank march https://youtu.be/AwTX7ka_aDE
WOD:
20:00 EMOM -
1st: 100-200 meter run
2nd: 3 power cleans (225/155 or 185/135 or 135/95)
3rd: 10-15 toes-to-bar, knees-to-elbow, or v-ups
4th: Rest
Accessory:
Accumulate 1:00 banded hamstring stretch/side
Wednesday, June 29
Warm-up: 10-8-6-4-2 air squats + lunges + inch worms + alt quad stretch + DB RDL’s (start light and build to Strength weight)
Strength:
In 12:00, superset the following for 4 sets, resting :60 between sets -
10-12 DB RDL, challenging weight
:30 banded glute bridge march https://youtu.be/73sk_NHuif8
WOD:
15:00 AMRAP -
10 DB front rack squats (2 @ 50/35 or 40/20)
15 sit-ups
10 DB front rack lunges (2 @ 50/35 or 40/20)
15 double unders
Accessory:
3x8-10/side bird dog row https://youtu.be/N3WWH80qN7g
Thursday, June 30
Warm-up: 3 rounds - 10 banded bent-over rows + 8 strict press + 10 banded pull-aparts + 8 alt toe touch from plank + :30 chest opening stretch
Strength:
In 12:00, work to complete 4 sets of the following -
3-5 push jerk or split jerk, building to WOD weight (take barbell from rack)
:30-:45 challenging pull movement (e.g. muscle-ups, pull-ups, ring rows, lat pull-down, sled pull)
WOD:
For quality -
10-8-6-4-2
Push jerk or split jerk @ 60% 1RM, or moderate weight
-2:00 rest-
5-4-3-2-1
Push jerk or split jerk @ 80% 1RM, or moderately heavy weight
*Rest as needed between sets; take barbell from rack
Accessory:
3x10 Cuban press, resting :60 between sets
Friday, July 1
Warm-up: 5-4-3-2-1 inch worm w/ push-up + deadlift (start light + build to WOD weight) + wall balls (start light + build to Strength weight); :30 pigeon stretch b/t rounds
Strength:
In 12:00, work to complete the following for 3 sets -
Max unbroken wall balls
*Focus on quality and depth first. If both are on point, choose a weight that is a little heavier than you usually use if possible; rest :60-:90 between sets
WOD:
“Diane”
For time -
21-15-9
Deadlift (225/155 or 155/105 or 95/65)
Handstand push-up, or any push-up variation
*Good times for Diane - beginner 10-14 mins; intermediate 6-9 mins; advanced 5-6 mins; elite < 4 mins; choose a weight and push-up movement that can be done quickly and relatively unbroken
Accessory:
Accumulate 1:00 hands on box stretch + 1:00 runners lunge/side w/thoracic rotation
Saturday, July 2
Warm-up: 10:00 AMRAP @ steady pace - 5 squats w/ empty barbell (Strength choice) + 10 pass throughs + 10 banded forward raises + :30 seated hamstring stretch/side
Strength:
In 16:00, work to find a heavy set of 2, or stay light to moderate and work on form -
10-8-6-4-2-2-2
Back squat, front squat, or overhead squat (athlete’s choice)
WOD:
E2MOM for 14:00 -
4 burpee box jump over or burpee step-over
6 pull-ups or ring rows
6-8 bike cals
*Scale reps as needed to assure :30 rest each round
Accessory:
3x6-8 strict toes-to-bar or 3x10-12 banded pvc v-ups
Note: there should be zero arch in your lower back at the start of your strict toes-to-bar. Instead get your power by pressing down on the bar.
Monday, June 20 - Saturday, June 25
Monday, June 20
Warm-up: 3 rounds - 5 kip swings or 10 hollow rocks + 10 alt toe touch from plank + 10 banded forward raises + 10 banded bent-over rows
Strength:
Tabata (8:00) -
Dual DB gun hold (4:00) https://youtu.be/73eiD1gDvDc
-Directly into-
Push-ups (4:00)
*Tabata = :20 work/:10 rest for 8 rounds (4:00); complete 8 rounds of DB gun hold, directly followed by 8 rounds of push-ups
WOD:
15:00 EMOM -
1st: 2-8 muscle-ups, chest-to-bar or chin-over-bar pull-ups, or challenging ring rows
2nd: 10/8 bike cals
3rd: Rest
Accessory:
3x10 lat pull-downs
Tuesday, June 21
Warm-up: 10:00 AMRAP @ steady pace - 4 muscle snatch + 3 snatch balance + 2 overhead squat (empty barbell) + 8 reverse Samsons + :30 hamstring stretch/side
Strength:
Every :90 for 4 rounds -
1st: 1-3 power snatch, building to/getting comfy with WOD weight
2nd: 10-12 goblet lunges, moderate to heavy weight
WOD:
3 rounds for time -
24 alt pistol squats (see videos below)
12 burpee box jump over or burpee step-over
6 hang power snatch (135/95 or 95/65)
:60 rest between rounds
Accessory:
Accumulate 1:00 prone shoulder stretch/side https://youtu.be/2ZGgqR_kUck
Wednesday, June 22
Warm-up: 10-8-6-4-2 push-up to pike + inch worms + alt single leg v-ups + ring rows
Strength:
12:00 EMOM -
1st: :30 plank-ups, weighted if possible https://youtu.be/LkzM9-tbW-Q
2nd: :30 Sorenson row https://youtu.be/Q9densladMg
3rd: Rest
WOD:
8 rounds for time (20:00 cap) -
15 sit-ups
100 meter sprint
:30 rest between rounds
*Tip: Use sit-ups as extended rest
Accessory:
Accumulate 1:00-2:00 split stance banded Pallof press https://youtu.be/n6ahUXi1hNI
Thursday, June 23
Warm-up: 2 rounds - 10 med ball cleans + 10 banded good mornings + :30 pigeon stretch/side + :30 Superman hold
WOD:
For time -
3,500 meter row or ski
Every 500 meters (starting at 500), get -
5 toes-to-bar, knees-to-elbow, or v-ups
10 wall balls
15 American KB swings (54/35 or 35/20)
Accessory:
Accumulate 1:00-2:00 side plank with hip adduction https://youtu.be/-7ZrqiJmAZ4
Friday, June 24
Warm-up: 10:00 AMRAP @ steady pace - 10 bootstrappers + 8 muscle cleans + 6 front squats + 4 strict press (empty barbell) + :30 banded side steps + :20 handstand hold or plank
Strength:
In 14:00, build to a moderate to heavy lift, resting :60-:90 between sets -
9-7-5-3-1
Cluster (1 power clean + 1 thruster) https://youtu.be/plCzO45g9nc
Partner WOD:
20:00 AMRAP -
2-4-6-8-10…
Squat cleans (135/95 or 95/65)
Handstand push-ups, or any push-up variation
*Partners split reps evenly
Accessory:
Accumulate 50/side - foot elevated single leg glute bridge https://youtu.be/I7Zwyzr8COk
Saturday, June 25
Warm-up: In 10:00, build to 80% 1RM bench press, or moderately heavy weight; between warm-up lifts, get 10 banded pull-aparts + 10 pass throughs
Strength:
In 12:00, complete the following bench press drop set sequence -
2 reps @ 80% 1RM
6 reps @ 70% 1RM
10 reps @ 60% 1RM
14 reps @ 50% 1RM
*Rest :60-:90 between sets
WOD:
For time -
10-20-30-40-50
Alt DB hang clean and jerk (50/35 or 40/20)
Double unders or 20-40-60-80-100 singles
Accessory:
3x10 face pulls, challenging weight
Monday, June 13 - Saturday, June 18
Monday, June 13
Warm-up: 10-8-6-4-2 muscle cleans + bent-over row (empty barbell) + ring rows + banded pull-aparts + pass throughs
Strength:
10:00 EMOM -
1st: 10-12 banded rear delt flys (:03 hold in top position) https://youtu.be/8TS775tZvKQ
2nd: 1-3 power cleans (build to a slightly heavier weight than you plan to lift in WOD)
WOD:
3 cycles of (21:00) -
12-9-6-3
Pull-ups or ring rows
Hang power cleans (135/95 or 95/65)
2:00 rest between cycles (12-9-6-3 makes up 1 cycle)
Accessory:
3x10 Pendlay rows, moderate weight https://youtu.be/O9v7sb3JAPk
Tuesday, June 14
Warm-up: 10:00 AMRAP @ steady pace - 5 back squats (build to 60% 1RM) + 5 push-up to pike + 10 alt groiners + :30 chest opening stretch
Strength:
In 14:00 work to complete the following (start @ 60% 1RM and build to a heavy single if possible) -
5-4-3-2-1-1-1
Back squat (or box squat if working on depth)
*Rest :60-:90 between sets
WOD:
3 x 4:00 AMRAP (2:00 rest between each AMRAP) -
400 m run
20 push-ups
Max wall ball (R1) / Max 1-arm DB thruster (R2) / Max 1-arm DB OH lunges (R3)
*Score is total # of wall balls + thrusters + lunges; switch arms as needed for DB movements; scale OH lunges to goblet lunges; weight = 50/35 or 40/20
Accessory:
Accumulate 1:00/side quadruped banded hip extensions https://youtu.be/WgYFS2Y2Kho
Wednesday, June 15
Warm-up: 3 rounds - 6 muscle snatch + :30 shoulder taps from plank + 8 inch worms + :30 alt single leg v-ups + 10 banded forward raises
Strength:
In 14:00 work to complete 4 supersets of the following, resting :60 between sets -
:30/side side plank w/ banded isometric hold https://youtu.be/HEzRxWxpNgw
2 KB Turkish get ups/side https://youtu.be/ixEdyKBR6zY
WOD:
For time -
5 wall walks
15 burpees
30 power snatch (95/65 or 65/35)
15 burpees
5 wall walks
Accessory:
Accumulate 2:00 dual KB front rack hold (2 @ 54/35 or 35/20) https://youtu.be/eSCLtDD98_I
Thursday, June 16
Warm-up: In 10:00, build to 70% 1RM front squat; between lifts, get :30 pigeon stretch/side + 5 bootstrappers
Strength:
Every :90 for 4 sets -
1st: 6 front squats @ 70% 1RM
2nd: :45 weighted sit-ups
WOD:
For time -
15-12-9-6-3
Toes-to-bar, knees-to-elbow, or v-ups
30 double unders or 60 singles after each set
-Directly into-
10-8-6-4-2
Front squats (155/105 or 135/95 or 95/65)
200 meter row or ski after each set
*Take barbell from rack
Accessory:
3x10 barbell hip thrusts @ front squat weight https://youtu.be/OgDxMvKDiZY
Friday, June 17
Warm-up: 3 rounds - 8 bench press (empty barbell) + :20 handstand hold or plank + 8 scorpion stretch/side + :30 alt toe touch from plank + 10 pass throughs
Strength:
In 20:00, work to complete the following, building in weight each set if possible (start around 50% 1RM) -
10-9-8-7-6-5-4-3-2-1
Bench press
*Rest :60 between sets
WOD:
For time -
50 alt DB snatches (50/35 or 40/20)
40 cal bike
30 handstand push-ups, or any challenging push-up variation
40 cal bike
50 alt DB snatch (50/35 or 40/20)
Accessory:
Accumulate 1:00 chin-over-bar L-hang, hanging L-sit, or hanging tuck hold
Saturday, June 18
Warm-up: 10:00 AMRAP - 2 lunges + 2 push press (build to starting Strength weight) + 3 deadlifts (build toward WOD weight) + 10 reverse Samsons + 10 banded good mornings + 5 air squats
Strength:
In 14:00, work to superset the following movements, starting light and building in weight if possible to a moderately heavy set of 2 -
10-8-6-4-2
Front rack lunges
Push press
*Take bar from rack, and try to complete all of your lunges and push press before re-racking
WOD:
4 rounds for max reps -
:60 box jumps or step-ups
:60 deadlifts (225/155 or 155/105 or 95/65)
:60 goblet squats (54/35 or 35/20)
:60 rest
*Score is total # of reps
Accessory:
Accumulate 1:00 hamstring stretch/side + 1:00 straddle stretch
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)