Monday, June 22
Warm up: 2 rounds - 10 pvc or banded pass throughs + 10 OHS with band or pvc + 10 reverse lunges + 5 push ups into downward dog + :30 plank
Strength:
Every :60 for 5 rounds:
1st: 6 overhead reverse barbell lunges or 8 plate overhead lunges
2nd: 3 wall walks or 5 pike to plank from box or :30 plank
WOD:
16:00 AMRAP:
3 bar muscle ups or 6 pull-ups or 8 ring rows
5 snatch (no heavier than 75/115) or 10 DB snatch (no heavier than 35/50)
15 sit-ups
Accessory:
Accumulate a 2:00 L-sit, L-hang, tuck hang, or hollow body hold
Tuesday, June 23
Warm up: 2 rounds - 100 m row or run + 5 HRPU + 10 side plank rotations/side + :30 banded front rack stretch + :30 alternating quad stretch
Strength:
Every :90 for 4 rounds:
1st: 3 power cleans at 75-80% 1RM or :30 DB cleans
2nd: :45 double or single unders
WOD:
21-15-9, For time:
Handstand push-ups or pike push ups or hand release push ups
Bike calories
Accessory:
2-3 rounds not for time:
:30 wall sit, weighted if possible
12 single leg glute bridges/side
Wednesday, June 24
Warm up: 2 rounds - 15 banded good mornings + 15 banded forward raises + 12 banded pull aparts + 7 burpees + :20 kipping
Strength:
For 12:00, at a steady pace:
8 split squats/side (use barbell on back, or dumbbells at side), building in weight if possible + 6 strict toes to bar or knee raises (no kipping)
WOD:
7:00 AMRAP:
7 KB swings
7 goblet squats
2:00 rest
7:00 AMRAP:
7 double DB deadlifts or KB sumo deadlift
7 double DB Devil Press
Accessory:
Accumulate a total of 20 ring dips or dips off GHD, or 30 dips off box or bench
Thursday, June 25
Warm up: 200 meters + 2 rounds - 16 shoulder taps from plank + 10 jumping squats + :30 plate ground to overhead + :30 plate overhead hold
Strength:
In 12:00:
2 push press + 2 push jerk + 1 split jerk - Build to moderate/heavy complex
*30 mountain climbers after each lift
OR
E2MOM for 6 rounds:
4 DB push press + 4 DB push jerk + 30 mountain climbers - build to heavier DB’s if form is perfect
WOD:
16:00 EMOM:
1st: 12/14 calorie row or ski (or :45 row or ski)
2nd: 8-10 pull ups or ring rows
3rd: 3 Curtis P’s (1 power clean + 1 lunge/leg + 1 push press - no heavier than 95/135)
4th: 10 box jump overs or step overs
Accessory:
Banded lat pull downs - Accumulate 50 reps
Friday, June 26
Warm up: 2 rounds - :30 pigeon stretch + :30 Samson stretch + 5 inch worms + :30 pec stretch/side + :30 bottom of squat hold
Strength:
Every :60 for 5 rounds:
1st: 5 man makers (1 push up on DB’s + 1 renegade row/side + clean + thruster)
2nd: 8 alternating pistol squats (use bench or box, if needed)
WOD (Open 17.3 - 20:00 timecap):
10 rounds:
9 thrusters (65/95 for competitive athlete)
35 double unders or 70 singes
Accessory:
400 m cool down walk