Monday, June 24 - Saturday, June 29
Monday, June 24
Warm-up: 8-6-4 DB OH walking lunge/side (light) + banded bent over row (:03 pause @ top) + muscle snatch (empty barbell) + :30 easy jump rope + pvc pass through
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
6-8/side 1-arm DB overhead walking lunge (50/35 or 40/25 or 30/15)
8-10/side 1-arm bent over row (same weight as above)
WOD:
4 rounds for time (:60 rest between rounds) -
30 double under or 60 singles
15 hang power snatch (75/55 or 45/35)
30 double under or 60 singles
Accessory:
Accumulate 1:00/position - banded 3-way shoulder stretch
Tuesday, June 25
Warm-up: 5-4-3 back squat (light) + toe touch from plank/side + tempo ring row + kip swing + quadruped thread the needle w/ thoracic rotation/side + bootstrapper
Strength:
15:00 EMOM -
3-5 back squat, building slightly heavier than WOD weight
30-ft HS walk, :30 weight shift from HS or pike, or :30-:45 challenging plank
Rest
WOD:
10:00 AMRAP -
3 bar muscle-up or 6 chest-to-bar, chin-over-bar pull-up, or ring row
6 back squat (185/125 or 135/95 or 95/65)
Accessory:
Accumulate 60-80/side banded X walk
https://youtu.be/RyJonI6zQaE?si=w_FJyVxFZZhlInZc
Wednesday, June 26
Warm-up: 2:00 easy row, bike, or ski directly into 5-4-3-2-1 deadlift + bench press (start light and build to WOD weight) + scorpion stretch/side + alt Cossack squat
WOD:
For quality reps @ steady pace -
15-12-9-6-3
Deadlift @ 125% BW, or BW, or ½ BW
15/12 cal bike after each round (scale to 12/9)
-3:00 rest-
15-12-9-6-3
Bench press @ BW or ¾ BW or ½ BW
15/12 cal row or ski after each round (scale to 12/9)
Accessory:
3x10-15 prone hamstring curl w/ med ball
https://youtu.be/QmM132RRFmQ?si=qhu5xhjHZApdyVuT
Thursday, June 27
Warm-up: 2:00 easy row, bike, ski or run (1x) directly into 2 rounds - 5 inch worm w/ push-up + 10 supine toes-to-rig + 5 reverse Samson stretch/side + 10 alt box step-up
WOD:
30:00 EMOM @ steady pace -
:45 burpees or up downs
:45 toes-to-bar, knees-to-elbow, or toes-to-rig
:45 box jump or alt box step-up (24/20 in)
:45 sit-up (GHD or weighted if possible)
Rest
Accessory:
3x10-12 DB v-sit bicep curl from bench (2 @ moderate weight, :60 rest)
https://youtube.com/shorts/PiwwmaKLfU8?si=Puml8y1y-_w0PGnh
Friday, June 28
Warm-up: 3 rounds - 10 banded good morning + 8 wall ball thruster + 6/side thoracic rotation from runners lunge + 4 tempo dips from bench + :30 high knees
Partner WOD:
For time -
2:00 work / 2:00 rest until 200 wall balls -
200 meter run
10 KB swing (54/35 or 35/20)
Max wall balls in remaining time (20/14 or 14/10)
*P1 works for 2:00 while P2 rests, then partners switch
Accessory:
10-8-6-4-2
Dips from handles or bench, :02 eccentric and concentric tempo (:60 rest b/t sets)
Saturday, June 29
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean + banded pull-apart + banded forward raise + banded snow angels + kip swing or standing banded arch to hollow https://youtu.be/1HJhUinMiGg?si=jSQnABrb8wNW63kA
Strength:
Every :90 x8 (12:00) -
1 power clean + 1 jerk, push or split
*Start light and build to challenging complex if possible
WOD:
15:00 AMRAP -
50/40 cal row, bike or ski
50 push-up
50 hang power clean (135/95 or 95/65 or 45/35)
Mar bar muscle-up, chest-to-bar pull-up, or pull variation in remaining time
Accessory:
Accumulate 1:00/side figure-4 stretch against rig + 1:00/side banded hamstring stretch + 1:00 upward dog to downward dog
Monday, June 17 - Saturday, June 22
Monday, June 17
Warm-up: 8-6-4 bench press (start w/ empty barbell and slowly build) + alt scorpion stretch + inch worm w/ push-up + :30 forearm/wrist flexor stretch on bench
Strength:
Every :90 x8 (12:00) -
5 bench press (start light/moderate and build to a heavy set if possible)
WOD:
3 rounds for time -
400 meter farmers carry (2 @ 35/20 or 25/10)
35 sit-ups
Accessory:
Accumulate 2:00-3:00 weighted plank @ challenging weight
Tuesday, June 18
Warm-up: 3 rounds - 6 alt DB snatch (light) + :30-:45 gymnastics specific warm-up + 6 overhead squat (empty barbell or pvc) + :30 easy jump rope + 10 pvc pass through
Strength:
In 15:00 complete 4 rounds of the following (:90 rest between rounds) -
10-8-6-4 alternating DB snatch (build to heavy set of 4 if possible)
:30-:60 work on gymnastics skill of choice
WOD:
15:00 EMOM for total jump rope reps -
10-15 overhead squat (75/55 or 45/35)
Max double under or singles
Rest
Accessoy:
Accumulate 60-100 kneeling banded crunches
https://youtu.be/bnEbdVGBYZI?si=1hzhLm6tOpofE-1O
Wednesday, June 19
Warm-up: 200 m easy row or ski (1x) directly into 5-4-3 clean pull + clean high pull + muscle clean (empty barbell) + push-up to pike + bootstrapper
Strength:
9:00 EMOM (start light and build to heavy single if possible) -
1 power clean or squat clean, athlete’s choice
WOD: (20:00)
“The Chief”
3:00 AMRAP x5 (:60 rest between AMRAPs) -
3 power clean (135/95 or 95/65)
6 push-up
9 air squat
Accessory:
3x10/side side lying banded open book stretch
https://youtube.com/shorts/_2iQhZaUXd0?si=ofGJLPzw258Ho3ct
Thursday, June 20
Warm-up: 2:00 easy row or ski (1x) directly into 2 rounds - 10/side side plank banded row + 8 tempo ring row + 10 banded pull-apart + :30 chest opening stretch
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
14-16 alt KB gorilla row (2 @ 54/35 or 35/20)
10-12 DB lat pullover (50/35 or 40/25 or 30/15) https://youtu.be/FK4rHfWKEac?si=KORJSKi6f6K_nkqa
Max unbroken strict pull-up
WOD:
5 rounds @ high effort (1:1 work/rest ratio) -
500 meter row or ski
Accessory:
3x 21 bicep curl series (7 bottom to half + 7 half to top + 7 full)
Friday, June 21
Warm-up: 3 rounds - 10 alt box step-up + 8 supine toes-to-rig + 10 alt quad stretch + 8/side thoracic rotation from runners lunge + :30 plate hops + :30/side pigeon stretch
Partner WOD:
For time (you go, I go) -
80 toes-to-bar, knees-to-elbow, or v-ups
60 bike cals
40 box jump over or step-over (24/20 in)
20 shuttle runs (25-ft down + 25-ft back = 1 rep)
40 box jump over or step-over (24/20 in)
60 bike cals
80 toes-to-bar, knees-to-elbow, v-ups
*Coach to set up cones for shuttle run outside
Accessory:
Tabata Pallof rotation (4 rounds/side)
https://youtu.be/L5J3juj8PYg?feature=shared
Saturday, June 22
Warm-up: 3 rounds - :30/side seated hamstring stretch + 8 alt Cossack squat +:30/side pigeon stretch + 6 deadlift (light) + :30 alt upward to downward dog + 6 back squat (light)
WOD:
For quality reps + total load (start @ 50% 1RM or light weight and rest as needed) -
10-9-8-7-6-5-4-3-2-1
Deadlift
Back squat
Tempo dips from handles or bench (:03 eccentric and concentric)
*Build every round or every other round if possible or stay moderate to focus on form
Accessory:
3x10-15/side elevated single leg hip thrust
Monday, June 10 - Saturday, June 15
Monday, June 10
Warm-up: 8-6-4-2 deadlift (start w/ empty barbell and slowly build) + KB bottoms up press/side (light) + push-up to pike + alt reverse Samson + pvc pass through
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
8 1-arm DB strict press (right) + 8 1-arm DB OH walking lunge (right)
8 1-arm DB strict press (left) + 8 1-arm DB OH walking lunge (left)
*DB weight suggestion = 50/35 or 40/25 or 30/15
WOD:
For time -
21-18-15-12-9-6-3
Push-up
3-6-9-12-15-18-21
Deadlift (135/95 or 95/65)
Accessory:
3x10 barbell hip thrust, same as deadlift weight (:60 rest between sets)
Tuesday, June 11
Warm-up: 200 m row or ski (1x) directly into 2 rounds - 10 alt single leg v-up + :30 trx chest opening stretch + 10 alt groiner + :10 chin over bar hold (supinated grip)
Strength:
12:00 EMOM -
:30-:45 feet elevated KB plank (2 @ solid weight for stability) https://youtu.be/OHnvqNqra-o?si=swckSaIwsxCv1_mo
Supinated grip pull-up (1 set @ 8/10 RPE or close to failure)
Rest
WOD:
Every 6:00 x3 (18:00) -
1,000/800 meter row or ski
15 toes-to-bar, knees-to-elbow, or toes-to-rig
Accessory:
Superset x2 (3:00 rest between supersets) -
Max unbroken DB bicep curl (2 @ challenging weight)
Max unbroken DB bicep curl (2 @ moderate weight)
Max unbroken DB bicep curl (2 @ light weight)
Wednesday, June 12
Warm-up: 1:00 easy bike (1x) directly into 5-4-3 back squat (start w/ empty barbell and slowly build) + thoracic rotation/side from low squat + Cossack squat/side + DB hang power clean (light)
Strength:
Every :90 x4 (12:00) -
3-5 back squat (start light and build to WOD weight)
:30/side Copenhagen plank
WOD:
5 rounds for quality reps @ steady pace -
15 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
10 cal bike
5 back squat @ 225/155 or 155/105 or 85/55
Accessory:
Tabata banded X walk
https://youtu.be/RyJonI6zQaE?si=h9Mn6TqL7TZpe9M2
Thursday, June 13
Warm-up: 2 rounds - 5 snatch pull + 3 snatch high pull + 5 muscle snatch + 3 overhead squat (empty barbell or pvc) + 10 banded pull-apart + :30 alt plank to downward dog + :30 lateral line hops
WOD:
30:00 EMOM -
5 power snatch + 5 overhead squat (95/65 or 65/45 or 45/35)
10 lateral burpees over barbell (scale to up downs)
15 sit-up (weighted or GHD if possible)
200 meter run (scale to 100)
Rest
Accessory:
3x10-15/side banded row from plank
https://youtu.be/_IMOVkjH5q0?feature=shared
Friday, June 14
Warm-up: 3 rounds - 8 bench press (start w/ empty barbell and slowly build) + :30 pvc banded pull down from hollow + 8 tempo ring row + :30 easy jump rope
Strength:
14:00 EMOM (start light and slowly build by 5-10% each set if possible) -
0:00-4:00 - 5 bench press @ light/moderate weight
4:00-5:00 - Rest
5:00-9:00 - 3 bench press @ moderately heavy weight
9:00-10:00 - Rest
10:00-14:00 - 1 bench press @ heavy weight
Partner WOD:
20 rounds for time (you go, I go) -
3 bar muscle-up or 6 pull-up
24 double under or 48 singles
*Partners switch after 1 full round to complete 10 rounds each
Accessory:
2-3x 200 m Farmers carry, 2:00 rest between rounds (2 @ 50/35 or 40/25 or 30/15)
Saturday, June 15
Warm-up: 10-8-6-4-2 power clean (start w/ empty barbell and build to WOD weight) + alt plank-up + wall ball thruster (light) + KB hip opener stretch/side
WOD:
“Holleyman”
30 rounds for time -
5 wall ball (20/14 or 14/10)
3 handstand push-up, or any push-up variation
1 power clean (225/155 or 155/105 or 95/65)
Accessory:
1:00 supine weighted pec stretch on bench (5# plate in each hand)
1:00/side banded hamstring stretch
1:00 upward dog to downward dog
Monday, June 3 - Saturday, June 8
Monday, June 3
Warm-up: 5-4-3 muscle clean + thruster (empty barbell) + :20 handstand hold or plank + DB snatch/side (light) + :30 easy row or ski + KB hip opener stretch/side
Strength:
12:00 EMOM (start light and build to moderate complex) -
1 squat clean + 2 front squat + 1 push press + 2 jerk (push or split)
:40-:60 handstand work or challenging plank
Rest
WOD:
For time -
42-30-18
Alt DB snatch @ 50/35 or 40/25 or 30/15
Calorie row or ski
Accessory:
Superset x2-3 (:60 rest) -
8-10 DB lat pullover
8-10/side 1-arm bent over row
Tuesday, June 4
Warm-up: 3 rounds - 10 pvc pass through + :30 easy jump rope + 8 alt reverse Samson + :30 easy bike + 10 alt toe touch from plank + :30 chest opening stretch
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
10 KB push-up (2 @ 54/35)
12 KB suitcase walking lunge (2 @ 54/35 or 35/20 or 20/10)
14 alt KB plank pull through (54/35 or 35/20) https://youtu.be/fKbu_2L94x8?si=of7myFiSqn1N3mUq
WOD:
Every 5:00 x4 (20:00) -
30 double under or 50 singles
200 meter run
10 burpees
200 meter run
30 double under or 50 singles
*Goal for this WOD - sprint hard, rest long; score is slowest round
Accessory:
Accumulate 50-75 banded tricep extensions
https://youtu.be/HXia-KuaBu4?si=XLthE1vAzVbmNHvK
Wednesday, June 5
Warm-up: 8-6-4 back squat (start w/ empty barbell) + alt Cossack squat + thoracic rotation/side from runners lunge + supine toes-to-rig + :30 banded pvc hollow hold https://youtube.com/shorts/CycoY4pSbLM?si=WhMWPKsh-IaNYYnm
Strength:
12:00 EMOM (start light and slowly build by 5-10% each rounds if possible) -
0:00-4:00 - 5 back squat
4:00-8:00 - 3 back squat
8:00-12:00 - 1 back squat
WOD:
2 rounds @ steady pace (4:00 rest between rounds) -
30 sit-up
25 bike cals
20 toes-to-bar, knees-to-elbow, or v-ups
15 back squat (185/125 or 155/105 or 95/65)
10 bar muscle-up, or 15 pull-up or challenging pull variation
*Be mindful to leave space for bar work when setting up back squat
Accessory:
Accumulate 40-60 supine hamstring curl on exercise ball
https://youtu.be/FJ_-MsAY7DY?si=t5pHXNK1PWOxBWna
Thursday, June 6
Warm-up: 3 rounds - 8 dips from bench + 10 banded pull-apart + 8 bench press (start w/ empty barbell) + 10 banded good morning + 8 alt lateral box step over (no weight)
Strength:
Every :90 x4 (12:00) -
4 bench press (build slightly heavier than WOD weight)
8 lateral DB goblet box step-over (50/35 or 40/25 or 30/15 / 24/20 in) https://youtu.be/jANFe5lWUf0?si=xTfS53y4EZVUhMbF
WOD:
20:00 AMRAP @ steady pace -
5 bench press (155/105 or 105/75 or 75/45)
5 dips from rings, dip handles, or bench
10 DB Romanian deadlift (2 @ 50/35 or 40/25)
10 alt renegade row (2 @ 50/35 or 40/25
Accessory:
Tabata banded alternating side steps
Friday, June 7
Warm-up: 1:00 easy row or ski (1x) directly into 8-6-4-2 wall ball thruster + power clean (start w/ empty barbell and build to WOD weight) + thread the needle w/ thoracic rotation/side + alt quad stretch + alt scorpion stretch
Partner WOD:
For time (you go, I go) -
180 wall ball (20/14 or 14/10)
120 cal row or ski
60 hang power clean (135/95 or 95/65)
*Partners spit reps evenly; complete entire movement before moving on to next
Accessory:
Accumulate 1:00/side trunk stretch on rig + 1:00 straddle stretch w/ middle reach
https://youtube.com/shorts/RTbCz00XFEM?si=czG1Cq1Wm_PF7ies
https://youtu.be/HZRZ18fDleg?si=f9kForYpJp3Klych
Saturday, June 8
Warm-up: 5-4-3 kip swing or standing banded pvc arch/hollow + inch worm w/ push-up + upward dog to downward dog (:05 hold/position) + :30 high knees https://youtu.be/RQlTqMHLn6I?si=IhxClNby38Vb9FOL
Strength:
In 14:00, superset the following core circuit x5 (:60 rest between supersets) -
21-15-9-15-21
Hollow rock
Plank roll https://youtube.com/shorts/3mS3Kiy9IdE?si=9clAbBnycNJmZvl5
WOD:
“Helen”
3 rounds for time -
400 meter run
21 KB swing (54/35 or 35/20)
12 pull-up or ring row
Accessory:
Accumulate 40-60 supine barbell windshield wiper
Monday, May 27 - Saturday, June 1
Monday, May 27
Warm-up: 3 rounds - :30 easy cardio machine + 10 bootstrapper + 8 push-up to pike + 10 pvc pass through + 8 tempo ring row + 10 alt Cossack squat
WOD:
“Murph”
1 mile run
100 pull-up
200 push-up
300 air squat
1 mile run
*Partition options - 5/10/15 x20 or 10/20/30 x10 or 20/40/60 x5
**Scaling options - cut reps in half; complete ring rows or lat pull-downs instead of pull-ups
Tuesday, May 28
Warm-up: 1:00 easy bike (1x) directly into 5-4-3-2 power clean (start w/ empty barbell and build to 60% 1RM) + scorpion stretch/side + reverse Samson/side + inch worm
Strength:
Every :90 x9 (14:00) -
3 power clean @ 60% 1RM
2 power clean @ 65% 1RM
1 power clean @ 70% 1RM
3 power clean @ 65% 1RM
2 power clean @ 70% 1RM
1 power clean @ 75% 1RM
3 power clean @ 70% 1RM
2 power clean @ 75% 1RM
1 power clean @ 80% 1RM
WOD: (15:00)
6 rounds for max bike calories (:90 work / :60 rest) -
21-18-15-12-9-6
Sit-up
Max bike calories in remaining time
Accessory:
1:00 prone weighted pec stretch + 1:00/side banded hamstring stretch
https://youtube.com/shorts/w5PFQ5myN7U?feature=shared
Wednesday, May 29
Warm-up: 2 rounds - 12 banded snow angel + 10 alt reverse lunge + 8 banded good morning + 6 strict press (empty barbell) + :30 easy jump rope
Strength:
12:00 EMOM -
0:00-4:00 - 4 strict press (start light and build by 5-10% per round if possible)
4:00-8:00 - 3 push press (start moderate and build by 5-10% per round if possible)
8:00-12:00 - 1 jerk (push or split) @ challenging weight
WOD:
For time -
50 double under or 100 singles
30 KB deadlift (2 @ 54/35 or 35/20)
50 double under or 100 singles
30 KB swing (54/35 or 35/20)
50 double under or 100 singles
30 goblet lunge (54/35 or 35/20)
50 double under or 100 singles
Accessory:
Tabata v-up, tuck-up, or single leg v-up (athlete’s choice)
Thursday, May 30
Warm-up: 1:00 easy row or ski (1x) directly into 8-6-4-2 back squat (start w/ empty barbell and build to 75% 1RM) + alt thoracic reach from low squat + face pull from rings or trx, :01 pause in top position + dip from bench
Strength:
In 10:00, complete 2 rounds (:90 rest after 15 reps are completed) -
3 back squat @ 75% 1RM or moderately heavy weight
5 back squat @ 65% 1RM or moderate weight
7 back squat @ 55% 1RM or moderately light weight
WOD:
Every 6:00 x3 (18:00) -
400 meter row or ski
20 wall ball (20/14 or 14/10)
5 bar muscle-up or jumping bar muscle-up, or 10 chest-to-bar or other challenging pull variation
Accessory:
3x8-10 DB hip thrust, :03 pause in top position (:60 rest between sets)
Friday, May 31
Warm-up: 1:00 easy bike (1x) directly into 3 rounds - 12 banded pull-apart + 10 alt box step-up + 8 alt single leg v-up + 6 DB bench press (start light and build) + 4/side thoracic rotation from runners lunge
WOD:
10 rounds w/ partner (for time and total bike cals) -
15 toes-to-bar, knees-to-elbow, or supine toes-to-rig
12 alt box step-up (DB goblet @ 50/35 or 40/25 or 30/15 - 24/20 in)
9 DB bench press (2 @ 50/35 or 40/25 or 30/15)
*Max bike cals (P2 bikes until P1 completes the above circuit, then they switch to complete 5 full rounds each); partners share a bike if possible
Accessory:
2-3 rounds (rest as needed) -
8-10/side banded side lying open book stretch (light band)
:30/side figure-4 into hamstring stretch
:30 upward dog into child’s pose
https://youtube.com/shorts/_2iQhZaUXd0?si=-VNUX_I-hhyPDQ-B
https://youtube.com/shorts/pF5u0h-72NM?si=0RYkmarB1hqdpJeD
https://youtu.be/jinp36s4Nys?si=JCzFQZiVbSLWD0ZB
Saturday, June 1
Warm-up: 8-6-4 deadlift + power clean + front squat (start w/ empty barbell and build) + alt pistol squat to bench + alt DB snatch (start light and build) + split stance squat/side (no weight) + :20 HS hold, pike hold from bench, or plank
Strength:
Every :90 x4 (12:00) -
3 deadlift + 3 hang power clean + 3 front squat (start light and build)
:30 strict HSPU, pike push-up from bench, or seated DB overhead press
WOD:
In 18:00, complete 2 rounds for total reps -
2:00 max alt pistol squat
-1:00 rest-
2:00 max alt DB snatch @ 50/35 or 40/25 or 30/15
-1:00 rest-
2:00 max DB OH walking lunge @ 50/35 o4 40/25 or 30/15 (switch arms as needed)
-1:00 rest-
Accessory:
Accumulate 1:00/position - 3-way banded shoulder stretch
Accumulate 30/side - DB external rotation @ light weight