Monday, June 1 - Saturday, June 13
Monday, June 1
Warm-up: 2 rounds - 12 alt single leg v-up + :30 easy jump rope + 8 alt seated DB Z press (light) + :30/side runners lunge + 8 deadstop KB swing (light) + :30/side KB hip opener stretch
Strength:
Every :90 x4 (12:00) -
12-15 deadstop KB swing (53/35 or 40/25 or 30/15)
10-12 alt seated DB Z press (2 @ 50/35 or 40/25 or 30/15)
WOD:
For time -
“Annie”
50-40-30-20-10
Double under (or 100-80-60-40-20 singles)
Sit-up
https://wodwell.com/wod/annie/?ref=listmodal
Accessory:
3x12-15/side DB external rotation (light)
https://youtu.be/WwyuTrmFPKY?si=2_QIwkvaSr5Q5-2T
Tuesday, June 2
Warm-up: 2 rounds - 12 alt Cossack squat + 12 alt quad stretch + 1:00 alt calf stretch + 12 alt hamstring scoop + 12 pvc pass through + :30 lat stretch from bench
https://youtu.be/NWNoL8jfFmQ?si=Azv_m3ecxoK6le4A
WOD:
Every 7:00 x4 (28:00), complete the following -
18/15 calorie row or ski (scale to 15/12)
18/15 calorie bike (scale to 15/12 or 12/9)
400 meter run (scale to 200)
*The goal is to work fast, rest long (athlete should get at least 1:00 rest/round)
Accessory:
1:00/side hamstring stretch
1:00 straddle stretch
1:00/side figure-4 stretch w/ rotation
1:00 thoracic opener on wall ball
Wednesday, June 3
Warm-up: 8-6-4 bench press + Pendlay row (use same light barbell for both) + Turkish sit-up/side + scorpion stretch/side + upward to downward dog
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
8-10 Pendlay row (135/95 or 95/65 or 65/45)
2-3/side Turkish getup @ moderate weight
WOD:
In 15:00, complete the following for total bench press reps -
3:00 AMRAP x3 (2:00 rest between AMRAPs) -
Max bench press reps @ 50, 60, 70% 1RM respectively
*Rest for short intervals during each AMRAP to maintain larger sets
Accessory:
Tabata seated hammer curls (2 @ light to moderate weight)
Thursday, June 4
Warm-up: 15:00 AMRAP - 8 front squat (light) + 10 bootstrapper + 12 alt toe touch from plank + 14 banded glute bridge + :30/side pigeon stretch
Strength:
In 30:00, superset x5 (2:00 rest between supersets) -
10-8-6-4-2 Front squat (start @ 50% 1RM and build by 5-10%/round as able)
12-15 GHD hip extension (weighted if able @ moderate weight)
12-15/side Copenhagen hip dip (hold light DB @ hip if able)
Accessory:
Superset x2 (:90 rest between supersets) -
10-15/side single leg DB glute bridge, foot elevated @ moderate weight
10-15/side clamshell, light DB @ hip if able
Friday, June 5
Warm-up: 15:00 AMRAP - 3-5 power clean (start light and build to WOD weight) + 5/side box step-up + 10 supine toes-to-rig + 10/side figure-4 stretch w/ rotation
Partner WOD:
16 rounds for time (you go, I go) -
4 power clean (185/125 or 155/105 or 95/65)
6 box jump or alt step-up (24/20 in or lower)
8 toes-to-bar, knees-to-elbow, or v-up
Accessory:
3x10-12 DB lat pullover (50/35 or 40/25 or 30/15)
Saturday, June 6
Warm-up: 2 rounds - :30 primer for Strength + 5/side thread the needle w/ thoracic extension + 10 kip swing + 5 inch worm w/ push-up + 10 slow tempo ring row
Strength:
12:00 work on 1-2 of the following movements -
Handstand walk practice or drills
Handstand push-ups or other push movement
Barbell lift of choice
Sled push/pull
WOD:
In 21:00, complete 6:00 AMRAP x3 (:90 rest between AMRAPs) -
3 bar muscle-up or 6 pull-up
6 burpees or up downs
9 calorie bike
Accessory:
3x10-12 hamstring curls @ 85/55 or 65/35
Monday, June 8
Warm-up: 5-4-3 clean pull + clean high pull + muscle clean + push or split jerk (light) + DB OH walking lunge/side (light) + scorpion stretch/side + :30 easy jump rope
Strength:
Every :90 x8 (12:00) -
1 power clean + 1 hang power clean + 1 jerk (push or split)
*start light and build every 1-2 rounds as able
WOD:
3 rounds for time -
20 DB overhead walking lunge, 10/arm (50/35 or 40/25 or 30/15)
30 sit-up
40 double under or 80 singles
Accessory:
3x10-12/side Sorenson row (53/35 or 40/25 or 30/15)
Tuesday, June 9
Warm-up: 8-6-4 thoracic reach from runners lunge/side + alt reverse Samson + push-up to pike + alt Cossack squat + banded pull-apart + :30 alt calf stretch
WOD:
30:00 AMRAP for total bike calories -
4 rounds -
400 meter run
50/40 calorie row or ski
Max calorie bike in remaining time
Accessory:
1:00/side banded hamstring stretch
1:00 straddle stretch
1:00/side figure-4 stretch
Wednesday, June 10
Warm-up: 15:00 AMRAP - 10 slow tempo ring row + 5 inch worm w/ push-up + :30 HS hold or plank + 5/side thread the needle w/ thoracic rotation + 10 pvc pass through + 5/side KB strict press (light)
Strength:
In 35:00, superset x4 (2:00 rest between supersets) -
Max unbroken strict pull-up (8/10 RPE)
200-ft/side 1-arm overhead carry (70/53 or 53/35 or 40/25)
200-ft/side 1-arm front rack carry (70/53 or 53/35 or 40/25)
Max unbroken handstand walk (1x) or :30 handstand work
8-10 dips from dip handles or rings or 10-12 cable tricep pulls
Accessory:
Tabata barbell bicep curl (45/35)
Thursday, June 11
Warm-up: 2 rounds - 10 upward to downward dog + 10 alt toe touch from plank + :30/side pigeon stretch + 10 alt hamstring scoop + 10 banded glute bridge + :30 banded glute bridge hold + 5 deadlift (light)
WOD:
In 25:00, complete 10 rounds @ steady pace (:90 rest between rounds) -
10-9-8-7-6-5-4-3-2-1
Deadlift (start light and build every 1-2 rounds as able)
Accessory:
Superset x3 (:90 rest between supersets) -
10-12 barbell hip thrust (155/105 or 115/85 or 95/65)
10-12 hamstring curls @ moderate weight
Friday, June 12
Warm-up: 8-6-4 chest supported DB row (light) + supine toes-to-rig + wall ball thruster + plate thoracic opener on wall ball + alt thoracic reach from low squat
Strength:
Every :90 x4 (12:00), complete the following -
12-15 GHD hip extension, weighted if able (light)
10-12 DB chest supported row (2 @ 50/35 or 40/25 or 30/15)
WOD:
12:00 AMRAP -
3-6-9-12-15-18….
Toes-to-bar, knees-to-elbow, or v-ups
Wall ball (20/14 or 14/10 or 10/6)
*Continue to add 3 reps to each movement per round until time is up
Accessory:
3x10-12 DB skull crusher @ moderate weight (:60 rest between sets)
Saturday, June 13
Warm-up: 2:00 easy row, bike, or ski (1x) directly into 2 rounds - 6 power snatch, push jerk, or back squat (light) + :30 alt calf stretch + :30/side couch stretch + :30 banded snow angel + 1:00 child’s pose w/ alternating reach
https://youtu.be/5uQ2Xuc3LiE?si=oBBjn4s1CjLrQXF1
Strength:
Every 2:00 x6 (12:00), complete the following -
5-4-3-2-1-1
Hang power snatch + overhead squat (start light and build as able)
OR
Push jerk or split jerk from rack (start light and build as able)
OR
Back squat (start light and build as able)
*If lifting on the lighter side, stick with 5 reps each round
WOD:
For time -
40 calorie bike
600 meter row or ski
800 meter run
600 meter row or ski
40 calorie bike
Accessory:
Mobility as needed
Monday, May 25 - Saturday, May 30
Monday, May 25
Warm-up: 15:00 AMRAP - 10 hanging scap pull + 5 inch worm w/ push-up + 10 bootstrapper + :30 high knees + 10 pvc pass through + 5/side thread the needle w/ thoracic extension + 10 alt groiner
WOD:
For time -
“Murph”
1 mile run
100 pull-up
200 push-up
300 air squat
1 mile run
*Wear a 20/14 lb weighted vest only if proficient in all movements
——————
Partition options -
20 rounds - 5 pull-up / 10 push-up / 15 air squat
10 rounds - 10 pull-up / 20 push-up / 30 air squat
Tuesday, May 26
Warm-up: 2 rounds - 12 alt toe touch from plank + 12 alt single leg v-up + 6/side single arm KB/DB deadlift (light) + 12 alt scorpion stretch + 12 alt quad stretch
WOD:
Complete the following @ steady pace (zone 2) -
75-50-25
Row, bike, or ski calories
Sit-up
*200-ft/side 1-arm Farmers carry after each round (53/35 or 40/25 or 30/15)
Accessory:
Accumulate 2:00-3:00 plank, weighted if able
Wednesday, May 27
Warm-up: 2 rounds - 12 banded good morning + 10/side figure-4 w/ rotation + 8 alt renegade row (light) + 6 deadlift + 6 hang power clean (light) + :30 easy jump rope
Strength:
In 14:00, complete the following complex (:90 rest after each complex) -
10-8-6-4-2
Deadlift + hang power clean (start light and build as able to 7/10 RPE)
*Reps should be unbroken for each complex (e.g., 10 DL + 10 HPC, then rest)
WOD:
6 rounds for time -
40 double under or 80 singles
10 alt renegade row (50/35 or 40/25 or 30/15)
Accessory:
3x10-12 hamstring curls @ moderate weight
Thursday, May 28
Warm-up: 15:00 AMRAP - 12 banded snow angel + 10 supine toes-to-rig + 8 alt reverse Samson + 6 /side DB snatch (light) + :30 lat stretch + :30 straddle stretch
WOD:
32:00 EMOM -
12/9 calorie bike (scale to 9/6)
12 alt goblet lunge (53/35 or 40/25 or 30/15)
15 toes-to-bar, knees-to-elbow, or v-ups (scale to 12)
Rest
15/12 calorie row or ski (scale to 12/9)
12 DB lat pullover (50/35 or 40/25 or 30/15)
12 alt DB snatch (50/35 or 40/25 or 30/15)
Rest
Accessory:
1:00 chest opening stretch
1:00/side hamstring stretch
1:00 thoracic opener on wall ball
Friday, May 29
Warm-up: 2 rounds - 12 Supermans + 10 alt shoulder tap from HS or plank + 8/side 1-arm ring row + 10 bench press (light) +12 banded pull-apart + :30/side pigeon stretch
Strength:
12:00 EMOM -
:30-:45 handstand work practice or drills, or challenging core work
10-12 ring row or inverted barbell row (feet elevated if able)
Rest
WOD:
In 20:00, complete 10 rounds @ steady pace (:90 rest between rounds) -
10-9-8-7-6-5-4-3-2-1
Bench press (start @ 40%-50% 1RM and build by 5% every 1-2 rounds as able)
Accessory:
3x 21 bicep curl series (65/45 or less)
Saturday, May 30
Warm-up: 8-6-4 upward to downward dog + alt thoracic reach from low squat + single leg glute bridge/side + alt Cossack squat + :30/side couch stretch
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
8-10 GHD hip extension + :20-:30 Sorenson hold
10-12/side single leg DB glute bridge, foot elevated (moderate weight)
WOD:
For time -
21-15-9
Wall ball (20/14 or 14/10 or 10/6)
Burpees or up downs
Accessory:
Tabata alt banded side step
Monday, May 18 - Saturday, My 23
Monday, May 18
Warm-up: 8-6-4 alt DB snatch (light) + DB 1-arm bent-over row (light) + Cuban press (light) + pvc pass through + scorpion stretch/side + cat cow + :30 easy jump rope
https://youtu.be/XpcOM9Np9LQ?si=BXvauG4AD3ckl33s
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
10 alt DB snatch (70/50 or 50/35 or 40/25)
10/side single arm bent-over row (70/50 or 50/35 or 40/25)
WOD:
In 18:00, complete 3 rounds for total reps -
:90 jump rope (doubles or singles)
:90 calorie row, bike, or ski
:90 sit-up
:90 rest
Accessory:
Tabata alt DB bicep curl @ moderate weight
Tuesday, May 19
Warm-up: 10-8-6 Turkish sit-up/side (light) + alt pistol squat to bench + bench press (light) + alt thoracic reach from low squat + push-up to pike + banded pull-apart
Strength:
In 16:00, complete 3 rounds @ steady pace -
2/side Turkish getup/side @ light/moderate weight
10-12 alt pistol squat
200-ft/side KB/DB mixed rack suitcase carry (2 @ 53/35 or 40/25 or 30/15)
WOD:
In 16:00, complete 3:00 AMRAP x4 (1:00 rest between AMRAPs) -
400 meter run (scale to 200)
Max bench press in remaining time
—————-
Round 1 weight = 135/95
Round 2 weight = 155/105
Round 3 weight = 175/115
Round 4 weight = 185/125
Accessory:
3x10-12 DB lat pullover (50/35 or 40/25 or 30/15)
Wednesday, May 20
Warm-up: 15:00 AMRAP - :30 alt box step-up + 8 muscle clean (light) + 10 alt barbell elbow punch + :30 wrist rockers + 8 broad jump + 10 alt hamstring scoop + :30 alt calf stretch
Strength:
Every 2:00 x7 (14:00) -
5-5-3-3-1-1-1
Power clean (start light and build to a moderately heavy single)
*If lifting on the lighter side, complete 3-5 reps/round
WOD:
6:00 AMRAP (sprint) -
1-2-3-4-5….
Hang power clean (135/95 or 95/65 or 65/45)
Box jump or step-up (30/24 in or lower)
*Continue adding 1 rep to each movement per round
Accessory:
Superset x3 (:90 rest between supersets) -
10-12 hamstring curls @ moderate weight
15-20 banded row from Superman
Thursday, May 21
Warm-up: 2 rounds - 10 upward to downward dog + 10 barbell hip thrust (light) + 12 supine toes-to-rig + 10/side figure-4 stretch w/ rotation + 10/side thoracic reach from runners lunge
WOD:
24:00 EMOM -
:40 v-up or tuck-up, weighted if able
:40 alt knee-to-elbow from plank
:40 barbell hip thrust (135/95 or 95/65 or 65/45)
:40 DB plank pull through (50/35 or 40/25 or 30/15)
:40 plate Russian twist @ 25# or less
Rest
Accessory:
Accumulate 30-50/side banded row from side plank
https://youtu.be/K1GWnZ-RDPw?si=D5VoHI83-sXIT56-
Friday, May 22
Murph session # 1 tonight @ 5 pm (see Mon 5/25 training for details)
Murph session #2 Monday (5/25) @ 9 am
Warm-up: 2 rounds - :30/side banded hamstring stretch + 10/side side lying banded open book stretch + :30 banded straddle stretch + 10 plate thoracic opener on wall ball + :30/side lat stretch
Strength:
In 25:00, complete 3 rounds of the following @ steady pace -
10-12/side clamshells, light DB @ hip if able
10-12 DB skull crusher (2 @ moderate weight)
10-12 GHD hip extension, :01 pause @ top
15-20 banded pulldown from hollow position
:30-:60/side Copenhagen plank, light DB @ hip if able
Accessory:
200 meter Farmers carry (2 @ 53/35 or 40/25 or 30/15)
Saturday, May 23
Warm-up: 2 rounds - 12 alt Cossack squat + 12 alt shoulder tap from HS or plank + 12 alt toe touch from plank + :30 primer for Strength skill of choice + :30 chest opening stretch on rings
Strength:
In 15:00 work on gymnastics skill and / or weightlifting skill of choice
Partner WOD:
18:00 EMOM (you go, I go) for total calories -
0:00-1:00 - Max calorie row (P1)
1:00-2:00 - Max calorie row (P2)
2:00-3:00 - Max calorie bike (P1)
3:00-4:00 - Max calorie bike (P2)
4:00-5:00 - Max calorie ski (P1)
5:00-6:00 - Max calorie ski (P2)
*0:00-6:00 = 1 round; each partner to complete 3 rounds total
Accessory:
10:00 mobility (coach led)
Monday, May 11 - Saturday, May 16
Monday, May 11
Warm-up: 8-6-4 clean or snatch pull + clean or snatch high pull + muscle clean and press or muscle snatch (light) + alt KB gorilla row (light) + scorpion stretch/side + banded side lying open book stretch/side
Strength:
In 14:00, superset the following x4 (:90 rest between supersets) -
16-20 alt KB gorilla row (2 @ 53/35 or 40/25 or 30/15)
3-5 clean and jerk or power snatch, building slightly heavier than WOD weight
WOD:
“Grace”
For time -
30 clean and jerk (135/95 or 95/65 or 65/45)
OR
“Isabel”
For time -
30 power snatch (135/95 or 95/65 or 65/45)
Accessory:
Accumulate 30-60 prone T raise, :01 pause @ top
https://youtu.be/3GJoiYUYwr0?si=inDH7qsK5wE_abC5
Tuesday, May 12
Warm-up: 2 rounds - 10 ring row + 10 kip swing + 5 inch worm w/ push-up + 5/side thread the needle w/ thoracic extension + 10 bootstrapper + 10 pvc pass through
WOD:
In 30:00, complete the following for total Cindy rounds -
8:00 AMRAP x3 (2:00 rest between AMRAP) -
800 meter row or run (scale to 600)
Max rounds Cindy in remaining time (5 pull-up + 10 push-up + 15 air squat)
*Pick up where you left off each round (e.g., if you end with 5 pull-up round 1, start w/ 10 push-up round 2 after your 800 meters)
Accessory:
3x10-12 hamstring curls @ moderate weight
Wednesday, May 13
Warm-up: 15:00 AMRAP - 2 Turkish getup/side (light) + 8 single DB alt box step-up (light) + 12 banded good morning + 12 alt Cossack squat + :30 figure-4 stretch
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
2/side Turkish getup (53/35 or 40/25 or 30/15)
10-12 single DB/KB alt box step-up (53/35 or 40/25 or 30/15 @ 24/20 in or lower)
https://youtu.be/QbfMt9Q14uM?si=vRd1kFgSzxCX_anz
WOD:
Complete the following @ steady pace (zone 2) -
60-40-20
Sit-up (weighted or GHD if able)
KB swing (53/35 or 40/25 or 30/15)
*200-ft/side 1-arm Farmers carry (70/50 or 50/35 or 40/25) after each round
Accessory:
Tabata star plank or side plank (4 rounds/side)
https://youtu.be/5oB44pBFIVE?si=GU4hp--kxnuY9fi6
Thursday, May 14
Warm-up: 8-6-4 bench press (light) + alt DB renegade row (light) + thoracic reach from runners lunge/side + banded crossbody rear delt pull/side + :30/side lat stretch
WOD:
30:00 EMOM -
10-8-6-4-2 bench press @ 55, 60, 65, 70, 75% 1RM respectively
12/9 calorie bike
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
15/12 calorie row or ski (scale to 12/9)
10-12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/25)
Rest
Accessory:
3x10-12 hip thrust, :01 pause @ top (moderate weight)
Friday, May 15
Warm-up: 2 rounds - 6 alt back rack lunge (light) + :30 HS hold or plank + 12 supine toes-to-rig + :30 easy jump rope + 6 wall ball thruster (light) + :30/side couch stretch
Strength:
Every :90 x4 (12:00) -
12 alt back rack lunge (start light and build to 7-8/10 RPE)
:30-:60 HS walk practice, HS walk drills (e.g., shoulder taps on wall or from pike, or pike-up on rower), or challenging core work
WOD:
12:00 AMRAP -
24 double under or 48 singles
12 toes-to-bar, knees-to-elbow, or v-up
12 wall ball (20/14 or 14/10 or 10/6)
Accessory:
3x12-15 GHD hip extension
Saturday, May 16
Warm-up: 15:00 AMRAP - 12 upward to downward dog + :30 warm-up for open gym choice + 12 alt hamstring scoop + :30 alt calf stretch + 10/side KB hip opener stretch + 10 deadlift (light) OR complete warm-up written for WOD of choice (add primer for open gym skill)
Strength:
16:00 open gym -
Work on gymnastics/bodyweight skill of choice and/or weightlifting skill of choice
WOD:
For time -
30 deadlift (155/105 or 135/95 or 95/65)
800 meter run, row, or ski (or 60/40 calorie bike)
30 deadlift (155/105 or 135/95 or 95/65)
OR
Complete a WOD that you missed this week (athlete’s choice)
Accessory:
1:00/side banded hamstring stretch
1:00/side banded lat stretch
1:00 banded straddle stretch
1:00 thoracic extension w/ plate on wall ball
1:00 supine chest opener stretch on bench w/ light plates
Monday, May 4 - Saturday, May 9
Monday, May 4
Warm-up: 10-8-6 ring row + push-up to pike + bootstrapper + thread the needle w/ thoracic extension/side + pvc pass through + kip swing + scorpion stretch/side
WOD:
Every 4:00 x7 (28:00) -
10 pull-up
15 push-up
20 air squat
200 meter run
*Scale to every 5:00 x7 (35:00) if needed to assure some rest each round
Accessory:
Tabata banded lat pulldown (4 rounds/side)
https://youtu.be/Rmq4Y3Yl9ow?si=kNbZkwoCWY2sZAPf
Tuesday, May 5
Warm-up: 8-6-4 muscle clean + alt front rack elbow punch + strict press (light) + alt box step-up + alt groiner + :30 wrist rockers + :30/side figure-4 stretch w/ rotation
Strength:
Every :90 x8 (12:00) -
1 power clean and jerk, push or split (start light and build to 7/10 RPE)
https://youtu.be/Cw0YyyJ8Tgw?si=CnK22KybP8icrqpW
https://youtu.be/Sk1vhXhHO_A?si=OtW5y-LvQzx9g47z
WOD:
4 rounds for time -
15 hang power clean (135/95 or 95/65 or 54/45)
15 box jump (24/20 in or lower)
Accessory:
3-4x 21 barbell bicep curl series (the 7’s) @ 65/45 or 45/35
https://youtu.be/tdbHeBu8yQg?si=PrLKA5TLZxzOmLA8
Wednesday. May 6
Warm-up: 15:00 AMRAP - :30 jump rope + 12 alt single leg v-up + :30 alt calf stretch + 10 upward to downward dog + :30/side couch stretch + 12 banded pull-apart
WOD:
30:00 AMRAP for total row or ski calories -
4 rounds -
50 double under or 100 singles
40 sit-up
30/20 calorie bike
Max calorie row or ski in remaining time
—————-
Work @ a steady pace to maintain endurance throughout; complete 4 rounds of jump rope, sit-ups, and bike cals, then row or ski (1x) until 30:00 on the clock
Accessory:
3x10 hamstring curls @ moderate weight
Thursday, May 7
Warm-up: 8-6-4 front squat (light) + inch worm w/ push-up + DB hip thrust (light) + plate thoracic opener on wall ball + KB deadlift (light) + :30 HS hold or plank
Strength:
Complete the following @ steady pace -
12-10-8-6-4-2
Front squat @ 55, 60, 65, 70, 75, 80% 1RM respectively
Strict HSPU, pike push-up from bench, or other scaled HSPU variation
After rounds 1,3,5 - 200-ft/side KB mixed rack carry (suitcase/front rack) - 2 @ 53/35 or 40/25 or 35/20
After rounds 2,4,6 - 10-12/side DB single leg hip thrust @ 50/35 or 40/25 or 30/15
https://youtu.be/8g-7b6y2q5E?si=IweOGsdLQhOe4ue2
https://youtu.be/hKXqCXSXylA?si=inxn17Qycaj43Tty
Accessory:
Accumulate 30-50/side banded row from side plank
https://youtu.be/K1GWnZ-RDPw?si=KAEw4rp57ZfMXlWf
Friday, May 8
Warm-up: 2 rounds - 6 DB deadlift (light) + 8/side thoracic rotation from runners lunge + 10 banded good morning + 12 supine toes-to-rig + :30 bench lat stretch
https://youtu.be/NWNoL8jfFmQ?si=4svU_UrLYjpEU3Ij
Partner WOD:
30:00 AMRAP (you go, I go) -
60/48 calorie row, bike, or ski
60 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
60 burpees over DB
60 toes-to-bar, knees-to-elbow, or v-ups
https://youtu.be/vYnKp2SYZOc?si=mwUxQ9np8Gw4Ksrs
*1 partner works at a time; partners to complete reps evenly
Accessory:
Superset x3 (:60 rest betweeen supersets) -
10 GHD hip extension + :30 Sorenson hold (weighted if able @ light weight)
Saturday, May 9
Warm-up: 2 rounds - 12 alt thoracic reach from squat + 8 bench press or back squat (WOD choice) + 12 banded snow angel + :30 warm-up for Strength skill of choice
Strength:
In 15:00, work on gymnastics or weightlifting skill of choice
WOD:
Every 2:00 x10 (20:00) -
3-5 bench press
OR
3-5 back squat
*Start light and build every 1-2 rounds as able
Accessory:
1:00/side banded hamstring stretch
1:00 banded straddle stretch
1:00/side lat stretch
1:00 chest opening stretch