Monday, May 31
Warm-up: 5-4-3-2-1 kip swing + back squat (start light and build) + ring row (as horizontal as possible) + inch worm w/ push-up + quadruped thread the needle w/ thoracic rotation/side
Strength:
Every 2:00 x6 (12:00) -
Back squat
5 @ BW or ¾ BW or ½ BW
WOD:
2:00 work / 1:00 rest x5 (15:00) -
18/15 cal row, bike, or ski
Max bar muscle-up or pull-up in remaining time
Accessory:
Tabata banded seated row
https://youtu.be/oiP_S1jwHvE?si=4NsklNoQI2zdn7mY
Tuesday, April 1
Warm-up: 8-6-4 - snatch pull + snatch high pull + muscle snatch + OHS (empty barbell) + supine toes-to-rig + alt hamstring scoop + pvc pass through + cat cow
Strength:
Every 2:00 x6 (12:00) -
2 power snatch + 2 OHS + 2 hang power snatch + 2 OHS @ light/moderate weight
WOD:
Every 4:00 x4 (16:00) -
12 toes-to-bar, knees-to-elbow, or v-ups
16 alt DB snatch (50/35 or 40/25 or 30/15)
12 toes-to-bar, knees-to-elbow, or v-ups
*Athlete should get at least 1:00 rest per round; scale reps accordingly
Accessory:
Accumulate 40-60/side Copenhagen plank rotations
https://youtu.be/X4P6aeUbAN4?feature=shared
Wednesday, April 2
Warm-up: 2 rounds - 10 banded pull-apart + :30 easy jump rope + 10 alt single leg v-up + :20 HS hold or plank + 10 alt scorpion stretch + :30 alt lat stretch from child’s pose
https://youtube.com/shorts/fn3bPDM4gk8?si=C4cLkcQhf2_NXvyC
Strength:
12:00 EMOM -
30 ft HS walk or :30 alt shoulder tap from HS or plank
:30-:45 banded hollow rock
Rest
WOD:
5 rounds for time (1:00 rest between rounds) -
30 double under or 60 singles
30 sit-up
30 double under or 60 singles
Accessory:
3x8-10/side KB windmill @ light/moderate weight (:60 rest between rounds)
https://youtu.be/3rtUK_jUv4s?si=49pbT9jUSIXrGT7x
Thursday, April 3
Warm-up: 8-6-4 power clean + jerk (start w/ empty barbell) + banded good morning + alt Cossack squat + alt reverse Samson + thoracic rotation from runners lunge/side
Strength:
Every :90 x8 (12:00) -
1 clean and jerk (push or split)
*Start light and build every 1-2 rounds if able, ending @ RPE 8/10
WOD:
For time -
30 deadlift
20 hang power clean
10 push jerk
*Suggested barbell weight = 155/105 or 115/85 or 95/65
Accessory:
Accumulate -
1:00 lateral banded lat stretch from straddle + 1:00/side figure-4 stretch w/ rotation
https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared
Friday, April 4
Warm-up: 8-6-4 alt front rack reverse lunge (start w/ empty barbell) + push-up to pike + KB chainsaw row/side (light) + 1-arm KB press from hollow (light) + alt quad stretch
Strength:
In 16:00, superset the following x4 (:60 rest between supersets) -
8-12/side 1-arm KB chainsaw row https://youtu.be/hBTyQIL6AL4?si=HeFpOiJawHPm_iSy
8-12/side 1-arm KB press from hollow https://youtu.be/U0ybVas0Bnk?si=_JOL-paSyZWW5sJa
WOD:
16:00 EMOM -
18 hand release push-up (scale to 12)
12 alt front rack reverse lunge (135/95 or 95/65 or 65/45)
12/9 cal bike (scale to 9/6)
Rest
Accessory:
Accumulate 60-100 banded lat pulldown
https://youtu.be/LfGyMCw_Zd0?si=8ab7lQRgOJiyHcvL
Saturday, April 5
Warm-up: 2 rounds - 12 alt thoracic reach from low squat + 10 weighted bootstrapper from box + 8 tempo ring row + 10 alt groiner + 12 banded snow angel + 5 kip swing
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
21 barbell bicep curl series (45/35)
12 DB lat pull-over (50/35 or 40/25 or 30/15)
WOD:
For time -
4-6-8-10-12
Wall ball (20/14 or 14/10 or 10/6)
Pull-up or ring row
-2:00 rest-
12-10-8-6-4
Wall ball (20/14 or 14/10 or 10/6)
Pull-up or ring row
Accessory:
1-2 rounds (rest as needed) -
100 meter/side mixed KB rack overhead carry (2 @ moderate weight)