Monday, 5/17
Warm-up: 5-4-3-2-1 - Bootstrappers + banded pull aparts + banded pass through + banded bent-over rows + 1 ¼ squats (building towards moderate weight)
Strength:
Every :90 for 4 rounds -
1st: :45 single leg v-ups
2nd: 6-8 1 ¼ back squats, moderate weight
WOD:
6:00 AMRAP
75/60 cal row
Max wall balls
Rest 3:00
6:00 AMRAP
75 wall balls
Max cal row
*Score is total # of wall balls in round 1 + total row cals in round 2
**Note: At the 5:00 mark, you should be close to moving on to wall balls or row cals; Scale as needed.
Accessory (optional):
Accumulate 250 mountain climbers
Tuesday, 5/18
Warm-up: 10-8-6-4-2 - banded good mornings + inch worms w/push-up + pass throughs + jump rope (singles or dubs)
Strength:
12:00 EMOM -
1st: :30 handstand hold or shoulder taps from plank
3rd: :30 DB Romanian deadlifts, build in weight if possible
WOD:
For time -
200 double unders
12 wall walks
40 Russian KB swings (70/53 or 53/35)
Rest 2:00
100 double unders
10 wall walks
30 KB swings (70/53 or 53/35)
*If still working to master double unders, you can cut reps in half so that you can practice quality reps w/o stressing; If completing single unders, add 100 reps (300/200).
Accessory:
Face pulls - 3x10
Wednesday, 5/19
Warm-up: 2 rounds - 20 m burpee broad jumps + 10 alt curtsy lunges + 10 jumping squats + :30 flutter kicks + :30 quad stretch/side
Strength:
In 12:00, work to complete the following -
5-4-3-2-1
Strict pull-ups, weighted if possible. Rest :60-:90 between sets.
WOD:
20:00 EMOM -
1st: 10 alt pistol squats
2nd: 15 sit-ups
3rd: Max effort box jump-overs or box step-overs
4th: Rest
*Score is total number of box overs
Accessory (optional):
200 m 1-arm Farmer’s carry, heavy (switch arms as needed)
Thursday, 5/20
Warm-up: 3 rounds - 5 muscle cleans + 5 strict press + 10 sit-ups + 10 pass throughs + :30 easy bike
Strength:
12:00 EMOM -
1 clean and jerk (increase weight to finish as heavy as possible)
*Or you can stay light/moderate and complete 3-5 reps every minute
WOD:
4 rounds -
2:00 work/2:00 rest
5 power cleans (135/95 or 95/65)
10 bar-facing burpees
Max toes-to-bar
*Score is total number or toes-to-bar
Accessory (optional):
Accumulate 50 bicep curls w/empty barbell
Friday, 5/21
Warm-up: 10:00 AMRAP@steady pace - 10 groiners + 10 ring rows + 10 kip swings or :30 hollow hold + :30 easy ski + 20 m high knees
WOD:
Murph Prep for time -
800 meter run
10-20-30-20-10
Pull-ups
Push-ups
Air squats
800 meter run
*Weighted vest optional
**Scale pull-ups to ring rows
Accessory (optional):
Accumulate 40 banded lat pull-downs + 40 banded tricep pulls
Saturday, 5/22
Warm-up: 3 rounds - 10 pass through + 10 OHS w/pvc + :30 banded side steps + 10 banded quadruped hip extensions/side + :30 pigeon stretch/side
Strength:
In 12:00, work to complete the following @ 50-55% back squat 1RM -
Lunges (back rack)
10-8-5-4-2
*Rest as needed between sets
WOD:
For time -
40-30-20-10
Bike cals
Hang power snatch (45/35)
Thrusters (45/35)
Accessory (optional):
3x8 1-arm bent-over rows/side, challenging weight