Monday, 6/15
Warm up: 2 rounds - 15 banded pull aparts + :30 plank + :30 jacks + 10 pass throughs + 5 burpees
Strength:
Every 2:00 for 10:00:
5 strict pull-ups, :03 second negative + :30 hollow body rocks or hollow hold
OR
6-8 ring rows, :03 hold at top + :30 hollow body rocks or hollow hold
WOD:
Buy in: 1,000 meter row or ski
Directly into 5 rounds for time:
15 Cleans (no heavier than 135/95, or use DBs)
30 Double unders or 60 single unders
Accessory:
2-3 rounds:
20 banded lat pull downs
10 v-ups or single leg v-ups
Tuesday, 6/16
Warm up: 2 rounds - 15 good mornings + :20 reverse plank + :30 overhead plate hold + :30 banded side steps
Strength:
Every :90 for 4 rounds:
1st: 3 strict press + 5 push jerk (start at 65% strict press 1RM and build from there, or use dumbbells, starting light and building)
2nd: :30 max effort bike sprint
WOD:
For time, 21-15-9:
Deadlifts (use barbell, no heavier than 155/225, dumbbells or KB’s)
Hand release push ups
*400 meter run after each round
Accessory:
2-3 rounds, not for time:
20 plank marches
:30 Superman hold
Wednesday, 6/17
Warm up: 2 rounds - 10 sit ups + 10 pass throughs + 5 OHS with pvc + 5 HRPU + :30 high knees
Strength:
For 12:00-
Work to moderate/heavy power snatch or stay light and work on form
*:30 barbell roll outs or barbell plank between lifts
OR
15 plate ground to overhead + :30 plank - repeat at steady pace, move with purpose
WOD:
20:00 EMOM:
1st: 10 overhead squats (use barbell, no heavier than 65/95, or pvc or plate)
2nd: 12 thrusters (use barbell same weight or dumbbells)
3rd: 14 alternating DB snatches (35/50 for competitive athlete)
4th: Max burpees
5th: Rest
*Score is total # of burpees
Accessory:
Complete 2:00 star plank or side plank/side
Thursday, 6/18
Warm up: 2 rounds - 20 shoulder taps from plank + :30 pec stretch/side + 10 lunges + 10 banded pull aparts + :30 glute bridge hold
Strength:
In 15:00:
Work to heavy bench press (barbell or DB)
*Complete 5 HSPU or 10 plank ups after each set
WOD:
Chipper for time:
40 pull ups or ring rows
40 box jumps or step ups
50 sit ups
40 KB swings (35/50 for competitive athlete)
40 double DB reverse lunges (35/50 for competitive athlete)
Accessory:
Complete 50 banded tricep pulls
Complete 100 mountain climbers
Friday, 6/19
Warm up: 200 meters + 2 rounds - :30 kipping practice + :30 squat hold + :30 pigeon stretch/side + 10 Samson stretches + 5 inch worms
Strength:
For 12:00:
Work to 80% Back squat or box squat, or stay light and work on form. Use box if depth is not at, or below, parallel
OR
In 12:00, Complete 10-8-6-4-2-4-6-8-10 goblet squats, using heavier KB for lower reps, or stay light and work on form. Take it slow (rest at least :30 between sets), focus on form, breathe. If you don’t get through all reps, it’s ok.
WOD:
15:00 AMRAP:
3 Front squats (no heavier than 95/135, or use DB’s)
3 Toes-to-bar
6 Front squats
6 Toes-to-bar
9 Front squats
9 Toes-to-bar…..
Continue adding 3 reps for each movement
Accessory:
200 m Farmer’s carry