Monday, June 12 - Saturday, June 17
Monday, June 12
Warm-up: 3 rounds - 5 kip swing or :20 hollow rocks + :30 easy jump rope + 10 alt reverse Samson + :30 glute bridge hold + 10 banded lat pull-down from hollow
Strength:
Every 2:30 x6 (15:00) -
6-5-4-3-2-1 bar muscle-up or 12-10-8-6-4 chest-to-bar or chin-over-bar pull-ups, or other challenging pull-movement
*Extra challenge - complete reps unbroken; use band if needed
WOD:
15:00 AMRAP -
50 double under or 100 singles
10 DB overhead walking lunge, right (50/35 or 40/20 or 20/10)
10 DB overhead walking lunge, left (50/35 or 40/20 or 20/10)
*Sub overhead lunge for 20 alt goblet lunge if needed
Accessory:
3x 6-8/side bird dog row, moderate weight https://youtu.be/IrMVMZoQum4
Tuesday, June 13
Warm-up: 5-4-3-2-1 inch worms w/ push-up + dual DB snatch (start light and slowly build to WOD weight) + scorpion stretch/side + pvc pass through
Strength:
Every :90 x4 (12:00) -
:30-:60 handstand work or challenging plank
:30 banded banded YTW https://youtu.be/69sfvYgWK2Y
WOD:
For time -
10-8-6-4-2
Dual DB snatch (2 @ 50/35 or 40/20 or 20/10)
30-25-20-15-10
Row or ski cals
15-15-15-15-15
Sit-ups (weighted or GHD for extra challenge)
Accessory:
Banded 3-way shoulder stretch, :30 in each position
Wednesday, June 14
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to Strength weight) + alt Cossack squat + alt thoracic reach from squat; :30 wrist rockers between rounds
Strength:
Every :90 x8 (12:00) -
5 back squat @ BW or ½ BW
WOD:
Every 4:00 x4 (16:00) -
400 meter run
8 front squat (155/105 or 115/85 or 95/65)
Accessory:
3x 6/side single leg KB RDL, moderate weight
Thursday, June 15
Warm-up: 3 rounds - 4 clean pulls + 6 high clean pulls + 8 muscle cleans (empty barbell) + 10 plank-ups + 12 alt toe touch from plank
Strength:
12:00 EMOM -
3 power cleans, building to 60% 1RM
Max unbroken chin-ups or bicep curls on rings, supinated grip https://youtu.be/6AOo5BtcqO4
Rest
WOD:
20:00 EMOM -
5 wall balls (20/14 or 14/10) + 3 bar-facing burpees + 1 power clean
*Start @ 60% 1RM power clean and add weight every 4 rounds if possible
Accessory:
3x 10-12/side banded tricep kickbacks (:60 rest between rounds) https://youtu.be/vzi_BxHuKqA
Friday, June 16
Warm-up: 3 rounds - 10 alt KB bottoms up press from hollow, light weight https://youtu.be/j3_Uihi8FIs + 10 banded good mornings + :30 chest opening stretch
Strength:
In 14:00, start moderate and build to a heavy set of 8, or stay moderate for all sets -
DB bench press (:90 rest betwteeen sets)
8-8-8-8-8-8
WOD:
For time -
5 HSPU, or any push-up variation
5 DB deadlift
10 HSPU, or any push-up variation
10 DB deadlift
15 HSPU, or any push-up variation
15 DB deadlift
20 HSPU, or any push-up variation
20 DB deadlift
25 HSPU, or any push-up variation
25 DB deadlift
*Deadlift weight = 2 @ 50/35 or 40/20
Accessory:
Accumulate 2:00-3:00 Sorenson hold
Saturday, June 17
Warm-up: 10-8-6-4-2 jerk balance https://youtu.be/aRumIbqT7gI or push jerk (start w/ empty barbell and build toward 60% 1RM jerk) + toes-to-rig + banded pull-apart
Strength:
In 14:00, compete the following from rack (start @ 60% 1RM jerk and build to a heavy single if possible, or stay moderate and stick with sets of 5 each round) -
Push jerk or split jerk, athlete’s choice (:90 rest between rounds)
5-4-3-2-1-1-1
WOD:
20:00 EMOM -
15/12 bike cals (scale as needed)
12 goblet squats (70/54 or 54/35 or 35/20)
9 toes-to-bar, knees-to-elbow, or v-ups
Rest
Accessory:
Accumulate 1:00/side prone banded shoulder stretch https://youtu.be/4mL9mVK_CTk
Monday, June 5 - Saturday, June 10
Monday, June 5
Warm-up: 3 rounds - 3 bear complex (start w/ empty barbell and slowly build) + 5 inch worms w/ push-up + 7 thoracic rotations from runners lunge/side
Strength:
Every :90 x8 (12:00) -
1-2 bear complex, building to a heavy single if possible (1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press)
*Athlete can use DB’s if preferred
WOD:
For time -
9-7-5-3
Wall walks
*400 meter run after each round
Accessory:
Accumulate 1:00 figure-4 stretch on wall https://youtu.be/Wrc8bvRpKUA
Tuesday, June 6
Warm-up: 2 rounds - 12 banded good mornings + 10 banded pull-aparts + 8 tempo ring rows + 6 DB deadlift (light weight) + :30 pigeon stretch/side
Strength:
In 14:00, superset the following x4 (:90 rest between rounds) -
8-10 DB deadlift, banded and/or deficit if possible (2 @ moderate weight) https://youtu.be/20-utFXBwG0 / https://youtu.be/AWHcTQWMePU
:30-:45 seated alt banded row with pause https://youtube.com/shorts/kZRYaaHG6fw?feature=share
WOD:
4 rounds for time -
15 pull-ups or ring rows
15 cal row or ski
Accessory:
3x 12-15/side - side plank with knee drive https://youtu.be/9XtKtWU3cjc
Wednesday, June 7
Warm-up: 10-8-6-4-2 alt reverse Samson + alt Cossack squat + alt thoracic reach from squat + :30 easy jump rope
Strength:
12:00 EMOM -
:30-:45 alt DB suitcase pulse lunge (2 @ 50/35 or 40/20) https://youtu.be/aAhBDEWjc1A
Rest
WOD:
Every 6:00 x3 (18:00) -
25 sit-ups
75 double under or 150 singles
25 wall balls (20/14 or 14/10)
*Scale reps as needed to assure :60 rest each round
Accessory:
3x 12-15 supine med ball hamstring curls
Thursday, June 8
Warm-up: 2 rounds - 12 plank-ups + 10 pvc pass through + 8 toes-to-rig + 6 muscle snatch + 4 OHS (pvc or empty barbell) + :30 handstand hold or plank
Strength:
15:00 EMOM -
8-10 overhead squat, light/moderate weight
Max unbroken HSPU, or any push-up variation
Rest
WOD:
For quality reps @ steady pace -
15 power or squat snatch (95/65 or 55/35)
15 toes-to-bar, knees-to-elbow, or v-ups
10 power or squat snatch (115/85 or 85/55)
15 toes-to-bar, knees-to-elbow, or v-ups
5 power or squat snatch (135/95 or 95/65)
15 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 1:00 stranding banded hamstring stretch/side https://youtu.be/hb0RpgIxD8k
Friday, June 9
Warm-up: 3 rounds - 5 clean pulls + 5 clean high pulls + 5 muscle clean (empty barbell) + :30 wrist rockers + :30 alt quad stretch
Strength:
E2MOM x8 (16:00) -
8-7-6-5-4-3-2-1
Power clean (start light and build to moderate/heavy single)
WOD:
14:00 AMRAP -
10/8 cal bike
2 power clean @ 85% 1RM or heavy weight
Accessory:
2-3x max effort supinated chin-over bar hold (rest :60 once your chin drops below bar) or 3x 12-15 bicep curls w/ empty barbell
Saturday, June 10
Warm-up: 10-8-6-4-2 explosive glute bridge https://youtu.be/LlV_F7r0tEg + banded lat pull-down from hollow + thruster (empty barbell) + alt scorpion stretch
Strength:
Every :90 x8 (12:00) -
5-4-3-2-1-1-1-1
Thruster (build to a heavy single, or stay moderate and stick with 3-5 reps each set)
*Take barbell from rack; use DB’s if preferred
WOD:
2 rounds for time -
30 cal row or ski
25 front squat (135/95 or 95/65 or 65/45)
20 burpees
15 push jerk (135/95 or 95/65 or 65/45)
10 bar muscle-up, or challenging pull movement
Accessory:
2-3x 8-10 dips from rings, dip handles, or bench
Tuesday, May 30 - Saturday, June 3
Tuesday, May 30
Warm-up: 2 rounds - :30 shoulder tap from plank + 15 glute bridges + :30 banded side step + 15 banded pull-apart + :30 banded pec stretch/side https://youtu.be/BtZs1GgX8tc
Strength:
8:00 EMOM -
:30-:45 alternating side plank rotation https://youtu.be/VBd6DBVNUYg
:30 banded row from Superman https://youtu.be/p0DoMiaIA-I
WOD:
7:00 AMRAP x3 (21:00) -
1,000 meter row or ski
Max sit-ups
Accessory:
Accumulate 75 lateral v-ups/side https://youtu.be/ikDIDDVeIlE
Wednesday, May 31
Warm-up: 10-8-6-4-2 power clean (start w/ empty barbell and build toward 80% 1RM) + banded forward raises + banded good morning
Strength:
Every :90 x5 (15:00) -
3 power clean, building to 80% 1RM, or moderately heavy weight
6-8 seated DB press @ moderate weight https://youtu.be/RgkzQ008m3I
WOD:
5:00 EMOM -
1 power clean @ 80% 1RM
-Directly into-
5:00 EMOM -
1 power clean @ 85% 1RM
-Directly into-
5:00 EMOM -
1 power clean @ 90% 1RM
Accessory:
Accumulate 30-50 banded bicep curls https://youtu.be/MkPz57rN2nw
Thursday, June 1
Warm-up: 5-4-3-2-1 back squat (start w/ empty barbell and build toward 65% 1RM) + Cossack squat/side (no weight) + single leg v-ups/side + inch worm w/ push-up
Strength: 14:00
E2MOM x7 (start @ 65% 1RM and build to a heavy triple if possible) -
3-5 back squat
WOD:
For time -
40 wall balls (20/14 or 14/10)
30 toes-to-bar or knees-to-elbow or v-ups
20 burpees
30 toes-to-bar or knees-to-elbow or v-ups
40 wall balls (20/14 or 14/10)
Accessory:
3x 6-8 single leg KB RDL/side
Friday, June 2
Warm-up: 3 rounds - 10 pvc pass through + :30 easy jump rope + 8 plank-up + 6 bench press (start w/ empty barbell and slowly build) + :30 gymnastics warm-up
Strength:
12:00 EMOM -
3 bench press, building toward 80% 1RM, or moderately heavy weight
:45-:60 gymnastics skill work
Rest
WOD:
E3MOM x6 (18:00) -
15 DB deadlift (2 @ 50/35 or 40/20)
30 double under or 60 singles
3 bench press @ 80% 1RM, or moderately heavy weight
Accessory:
200-400 meter Farmer’s carry @ deadlift weight
Saturday, June 3
Warm-up: 10-8-6-4-2 alt reverse Samson + 1-arm KB strict press/side (light weight) + alt toe touch from plank + alt box step-up
Strength:
In 14:00, superset the following for 4 rounds (:90 rest between rounds) -
16-20 alt KB goblet lunge (70/54 or 54/35 or 35/20)
6-8 KB push jerk (70/54 or 54/35 or 35/20)
WOD: 16:00
4 rounds (3:00 work/1:00 rest) for max box jump-overs -
15-20 KB swings (70/54 or 54/35 or 35/20)
10-15 bike cals
Max box jump-over or step-over (24/20 in)
Accessory:
Accumulate 1:00 banded hip flexor stretch/side + 1:00 banded hamstring stretch/side
Monday, May 22 - Monday, May 29
Monday, May 22
Warm-up: 3 rounds - 9 air squats + 7 strict press + 5 kip swings + :30 easy jump rope + :30 chest opening stretch
Strength: (12:00)
Every :90 x 8 (build to a challenging single or stay light/moderate and complete 5 reps each round)
5-4-3-2-1-1-1-1
WOD:
E3MOM x6 (18:00) -
3 bar muscle-up or 6 challenging pull-ups
6 thrusters (95/65 or 65/45)
30 double under or 60 singles
*Scale reps as needed to assure 1:00 rest each round
Accessory:
3x10-12 banded face pulls https://youtu.be/zt8EqEGoX6o
Tuesday, May 23
Warm-up: 2 rounds - 10 alt reverse Samson + 8 banded good mornings + 6 banded single leg RDL/side https://youtu.be/WkV4U7N2VSw + :30 figure-4 stretch/side
Strength:
In 14:00, superset the following for 4 rounds (:90 rest between rounds) -
12-16 alt KB goblet lunge (54/35 or 35/20)
6-8 single leg KB RDL/side (54/35 or 35/20)
WOD:
For time -
60-40-20
KB swings (54/35 or 35/20)
30-20-10
Sit-ups
15-10-5
Burpees
Accessory:
Accumulate 2:00 alt side plank rotation https://youtu.be/7jNc3L6PL50
Wednesday, May 24
Warm-up: 10-8-6-4-2 bench press + deadlift (start w/ empty barbell and build to 50% 1RM, or light weight) + push-up to pike + pvc pass through
WOD:
For quality reps @ steady pace (start @ 50% 1RM and build to a moderate/heavy single) -
10-9-8-7-6-5-4-3-2-1
Bench press
Deadlift
*:30 handstand work or challenging plank between rounds
Accessory:
Accumulate 30-50 plate row from Sorenson hold (25# or 15# or 10#)
Thursday, May 25
Warm-up: 2 rounds - 12 toes-to-rig + 10 bootstrappers + 8 alt Cossack squat + 6 inch worms + 4 back squat (empty barbell)
Strength:
8:00 EMOM -
3 back squat, building slightly heavier than WOD weight
WOD:
16:00 EMOM for max toes-to-bar reps -
8-10 back squat (135/95 or 95/65)
9-12 bike calories (or :45 bike)
Max toes-to-bar, knees-to-elbow, or v-ups
Rest
Accessory:
3x12-15 banded hamstring curl (:90 rest between rounds)
Friday, May 26
Warm-up: 5-4-3-2-1 - alt thoracic reach from runners lunge + power clean (start w/ empty barbell and build to WOD weight) + inch worm w/push-up
Partner WOD:
For time (perform row or ski together and then alternate rounds of “the Chief”) -
1,000 meter row, or ski
10 rounds of “the Chief”
800 meter row, or ski
8 rounds of “the Chief”
600 meter row, or ski
6 rounds of “the Chief”
400 meter row, or ski
4 rounds of “the Chief”
200 meter row, or ski
2 rounds “the Chief”
*1 round “the Chief” = 3 power clean (135/95 or 95/65 or 65/45) + 6 push-ups + 9 air squats
Accessory:
Accumulate 30-50 barbell bicep curls (45/35)
Saturday, May 27
Warm-up: 3 rounds - :30 seated banded row + 10 alt single leg v-ups + :30 easy jump rope + 10 alt groiners + :30 Superman hold
Strength:
Every :90 for 4 rounds (12:00) -
8-10 alt renegade rows (2 @ 50/35 or 40/20 or 20/10)
:30-:45 banded row from Superman https://youtu.be/5xQRtwy9Sj4
WOD:
“Annie”
For time -
50-40-30-20-10
Double under (or 100-80-60-40-20 singles)
Sit-ups
*Expected times for “Annie” - beginner 10-12 mins; intermediate 8-10 mins; advanced 7-8 mins; elite < 6 mins
Accessory:
3x10 DB lat pull-over https://youtu.be/FK4rHfWKEac
Monday, May 29
Happy Memorial Day! Thank you to those who have served our country and fought for our freedom.
“Murph” (10 am group workout)
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*Wear a weighted vest if desired
**Possible ways to split reps - 10 rounds - 10 pull-up + 20 push-up + 30 air squat
OR 20 rounds - 5 pull-up to 10 push-up + 15 air squat
Monday, May 15 - Saturday, May 20
Monday, May 15
Warm-up: 3 rounds - :30 pike hold or plank from box + 8 tempo ring rows + 10 alt toe touch from plank + :30 chest opening stretch
Strength:
15:00 EMOM -
:30-:60 handstand work or challenging plank
12-15 sit-ups
Rest
WOD:
15:00 AMRAP @ steady pace for quality reps -
3-6-9-12-15-18-21….
Pull-ups or ring rows
Push-ups
200 meter run after each round
*Continue increasing pull-ups and push-ups by 3 reps
Accessory:
Accumulate :90/side - side plank with knee drive or modified side plank https://youtu.be/mwmYCMjpzOc / https://youtu.be/U7cLUU7110k
Tuesday, May 16
Warm-up: 3 rounds - 8 foot elevated single leg glute bridge/side + 10 alt reverse Samson + 8 air squat + 10 alt Cossack squat
Strength:
In 14:00, superset the following for 4 rounds (:90 rest after each round) -
20 m 1-arm DB overhead walking lunge (switch arms as needed) or :30-:45 DB goblet lunge (50/35 or 40/20 or 20/10)
:45-:60 glute bridge iso hold, plate weighted if possible https://youtu.be/N7aj3PVp4qw
WOD:
AMREPS in 15:00 (for max row or ski meters) -
50 air squats
250 meter row or ski
50 air squats
250 meter row or ski
50 air squats
Max row or ski meters
*Scale to 30 squats each round if desired
Accessory:
Accumulate 1:00/side banded hip flexor stretch + banded hamstring distraction
https://youtu.be/g1sOD9TYrLY / https://youtu.be/hr6rWJzbg6E
Wednesday, May 17
Warm-up: 10-8-6-4-2 muscle clean + strict press + banded good morning + banded pull-apart + :30 easy bike
Strength:
Every :90 x8 (12:00) -
1 power clean + 2 hang power clean + 1 jerk (push or split)
*Start light and build to a moderate weight
WOD:
16:00 AMRAP -
10/7 cal bike
2 power clean (135/95 or 95/65 or 55/35)
4 bar-facing burpees
*Power clean reps - 2, 4, 6, 8, 10, 12, 14…..continue to add 2 reps per round; burpees and bike cals remain the same
Accessory:
3x10-12 banded tricep kickbacks https://youtu.be/vzi_BxHuKqA
Thursday, May 18
Warm-up: 2 rounds - :30 alt calf stretch from rig + 10 seated banded rows + :30 banded chest flys + 10 alt box step-up + :30 inch worm w/ push-up
Strength:
In 14:00, superset the following for 4 rounds (:90 rest between rounds) -
8-10 DB seal row (2 @ 50/35 or 40/20 or 20/10)
:30-:45 banded chest flys https://youtu.be/egjWCIUqsXk
WOD:
12:00 EMOM (same weight as above) -
9 DB bench press + 9 toes-to-bar, knees-to-elbow, or v-ups
12 box jump-over or step-overs (24/20 in)
15 dual DB deadlift
Accessory:
200 meter Farmers carry (2 @ moderately heavy weight)
Friday, May 19
Warm-up: 2 rounds - 10 alt thoracic reach from squat + 8 alt groiners + :30 jump rope + :20 HS or pike hold + 8 thrusters (empty barbell) + 10 banded forward raises
WOD:
24:00 EMOM for max jump rope reps -
15-20 wall balls (20/14 or 14/10)
8-10 handstand push-up, or any challenging push-up variation
Max double under or singles
Rest
Accessory:
3x7-10 dips from rings, dip handles, or bench
Saturday, May 20
Warm-up: 3 rounds - 10 pvc pass through + 8 pvc OHS + 6 muscle snatch (empty barbell) + :30 high knees + :30 warm up for gymnastics skill of choice
Strength:
In 15:00, complete the following, building to a moderately heavy weight (:90 rest between rounds) -
3-3-2-2-1-1
Power or squat snatch (athlete’s choice)
*:30 work on gymnastics skill of choice after each set
WOD:
“Nancy”
5 rounds for time -
400 meter run
15 overhead squat (95/65 or 65/45 or light plate or pvc)
*Expected times for Nancy - Beginner 17-20 mins; intermediate 13-16 mins; advanced 10-12 mins; elit < 9 mins
Accessory:
Accumulate 20 prone Y raises + 20 prone T raises