De-load week - Intensity will be a little lighter to allow for recovery
Monday, May 3
Warm-up: 3 rounds - 10 pass through + 10 inch worms w/push-up + 10 reverse Samson’s
Strength:
12:00 EMOM -
1st: :30 renegade rows
2nd: 3 wall walks
3rd: 100-200 meter run
WOD:
6 rounds for max reps -
Minute 1: Max cal row
Minute 2: Max push-ups
Minute 3: Max double unders
Minute 4: Rest
Accessory (optional):
Accumulate 60 v-ups
Tuesday, May 4
Warm-up: 10:00 AMRAP @ steady pace - 10 banded pull-aparts + 10 kip swings (or :30 hollow hold) + 10 pass throughs + 10 OHS w/pvc + :30 plank
Strength:
10:00 EMOM -
1st: :30 overhead squats, :03 pause in bottom of squat (light weight)
2nd: :30 Superman hold
WOD:
9:00 EMOM -
1st: 12/10 cal bike
2nd: 10-12 DB bench press (50/35)
3rd: 10-12 pull-ups
At the 9:00 mark, complete -
40 calorie bike
40 DB bench press (50/35)
40 pull-ups
Accessory (optional):
Accumulate 20 single leg deadlifts/side
Wednesday, May 5
Warm-up: 2 rounds - 20 m walking lunges + 20 m burpee broad jumps + 20 m bear crawl + 10 m duck walk + 10 m crab walk
Strength:
Every :90 for 4 rounds -
1st: :45 deficit reverse suitcase lunges
2nd: :30-:45 handstand work (e.g., handstand push-ups, handstand walks, pike push-ups, handstand hold, shoulder taps from plank)
WOD:
For time (8:00 cap) -
30-20-10
Burpees
Air squats
Sit-ups
2:00 rest
10-20-30 (8:00 cap) -
Burpees
Air squats
Sit-ups
*Wear weighted vest or hold light DB’s if desired
Accessory (optional):
Accumulate 30-50 tricep pulls
Thursday, May 6
Warm-up: 2 rounds - 10 RDL’s + 10 ring rows + 10 inch worms + :30 pigeon stretch/side + :30 bike
Strength:
In 16:00, work to complete the following -
10-8-6-4-2
Strict pull-ups
8-8-8-8-8
Banded deadlifts, light to moderate weight
WOD:
3 rounds for time -
15 box jumps or step-ups
20 hang power cleans (95/65)
400 meter run
Accessory (optional):
Accumulate 30-50 hamstring curls on Swiss ball
Friday, May 7
Warm-up: 5-4-3-2-1 - strict press + thrusters w/empty barbell + v-ups + jumping squats + bootstrappers
Strength:
12:00 EMOM -
1st: 8-10 strict press, moderate weight
2nd: 12-16 plank-ups
Partner WOD:
For time (you go, I go) -
Buy-in: 1,000 m row
80-40-20
Toes-to-bar
Wall balls
American KB swings (50/35)
Accessory (optional):
Accumulate 40 weighted side bends/side
Saturday, May 8
Warm-up: 3 rounds - :30 quad stretch/side + 10 kip swings + 10 ring rows + 20 smooth double unders or singles + 10 pass throughs
WOD:
30:00 AMRAP -
800 meter run
20 pistol squats
20 pull-ups
20 alt DB snatches (50/35)
100 double unders (or 200 singles)
Accessory (optional):
400 meter Farmers carry