Monday, June 19 - Saturday, June 24
Monday, June 19
Warm-up: 5-4-3-2-1 clean pull + high clean pull + muscle clean (empty barbell) + scorpion stretch/side + :30 wrist rockers
Strength:
Every :90 x6 (9:00) -
2 power cleans, building to 75% 1RM, or moderately heavy weight
WOD:
Every 7:00 x3 (21:00) -
300 meter row or ski
3 power cleans @ 75% 1RM
200 meter row or ski
2 power cleans @ 80% 1RM
100 meter row or ski
1 power clean @ 85% 1RM
*Complete all of the above movements and then rest for the remaining time
Accessory:
2-3x max effort dips from rings, dip handles or bench (:90 rest between sets
Tuesday, June 20
Warm-up: 3 rounds - :30 alt plank rotation + 8 push-up to pike + :30 easy jump rope + 8 single leg glute bridge/side, foot elevated + :30 easy bike + 8 pvc pass through
Strength:
15:00 EMOM -
12-15 sit-ups (weighted or GHD for extra challenge)
Max unbroken push-ups for quality reps
Rest
WOD:
For time -
45 cal bike
90 double under or 180 singles
9 bar muscle-up, chest-to-bar pull-ups, or other challenging pull movement
30 cal bike
60 double under or 120 singles
6 bar muscle-up, chest-to-bar pull-ups, or other challenging pull movement
15 cal bike
30 double under or 60 singles
3 bar muscle-up, chest-to-bar pull-ups, or other challenging pull movement
Accessory:
Accumulate 50 alternating DB bicep curls, moderate weight (rest as needed)
Wednesday, June 21
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and slowly build to 50% 1RM, or light weight) + runner lunge w/ thoracic rotation/side + alt Cossack squat
Strength: (20:00)
Every 2:00 x10 (start @ 50% 1RM and build in weight if possible) -
10-9-8-7-6-5-4-3-2-1
Back squat
WOD:
12:00 EMOM -
12 wall balls (scale to 9)
Accessory:
Accumulate 30-50 banded hamstring curls (rest as needed)
Thursday, June 22
Warm-up: 5-4-3-2-1 snatch pull + high snatch pull + muscle snatch + single leg v-up/side + step-up w/knee drive/side
Strength: (12:00)
Every :90 x8 (start light and build in weight every 2 rounds if possible) -
1 snatch + 1 hang snatch (power or squat - athlete’s choice)
WOD:
Every 2:30 x8 (20:00) -
7 box jump-over or step-over (24/20 in)
7 toes-to-bar, knees-to-elbow, or v-ups
7 hang power snatch (105/75 or 55/35)
Accessory:
Accumulate 8/side - shoulder CARS https://youtu.be/ghXn2-ZYfU4
Friday, June 23
Warm-up:10-8-6-4-2 bench press (start w/ empty barbell and build to starting WOD weight) + bandied pull apart + alt groiner + banded forward raise
Partner WOD:
For time (split bench press reps evenly; run together) -
80 bench press (135/95 or 95/65 or 65/45)
800 meter run (together)
60 bench press (155/105 or 105/75 or 75/55)
600 meter run
40 bench press (175/125 or 125/85 or 85/65)
400 meter run
20 bench press (185/135 or 135/95 or 95/65)
200 meter run
Accessory:
Accumulate 60 alt gorilla rows https://youtu.be/DhxkHHRez7w
Saturday, June 24
Warm-up: 3 rounds - 12 alt thoracic reach from squat + 10 alt toe touch from plank + 8 front squat + 6 front rack alt reverse lunge (empty barbell) + :30 alt front rack elbow punches https://youtu.be/3CcSy1ZqQ40
Strength:
WOD: (30:00)
3 rounds for max reps -
2:00 burpees
2:00 front squats (95/65)
2:00 HSPU, or any push-up variation
2:00 front rack lunges (95/65)
2:00 rest
Accessory:
Accumulate 1:00 banded hip flexor stretch + 1:00 seated hamstring stretch/side + 1:00 prone T raises https://youtu.be/3GJoiYUYwr0
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