Tuesday, June 1st
Warm-up: 10:00 AMRAP@steady pace - :30 side plank/side + :30 chest opening stretch + 10 v-ups + 10 alt scorpion stretch + 10 reverse Samson’s
Strength:
12:00 EMOM -
1st: 6-8 half kneeling 1-arm DB press, right
2nd: 6-8 half kneeling 1-arm DB press, left
3rd: :45 plank
WOD:
16:00 AMRAP -
15 Russian KB swings (70/53)
12 Toes-to-bar
9 Bike cals
Accessory (optional):
3x10 midline cable rows
Wednesday, June 2nd
Warm-up: 10-8-6-4-2 - bootstrappers + plate ground to overhead + back squats (start w/empty bar, then slowly build to prep for strength)
Strength:
In 15:00, complete the following sequence, building in weight if possible -
Back squats
5-3-3-2-2-1-1
WOD:
10 rounds for time -
15 wall balls (20/14)
10 sit-ups
Accessory (optional):
3x10 GHD hip extensions or 3x20 quadruped hip extensions/side
Thursday, June 3rd
Warm-up: 200 meters + 5-4-3-2-1 - OHS w/pvc + pass throughs + groiners + DB bench press (start light and build towards strength weight) + push-ups
Strength:
12:00 EMOM -
1st: :30 max effort DB bench press
2nd: :30 max effort handstand push-ups
WOD:
For time -
150 double unders
40 deadlifts (175/125)
30 cal row
20 bar facing burpees
10 power cleans (175/125)
Accessory (optional):
3x40 meters - double KB waiter’s walk (rest as needed between sets)
Friday, June 4th
Warm-up: 3 rounds - 10 pass throughs w/pvc + 5 snatch balances w/pvc + 5 OHS w/pvc + 5 ring rows w/:03 hold in top position
Strength:
Every :90 for 12:00 (8 sets) -
1st: 1 power snatch or squat snatch (athlete’s choice); Build to tough single, or stay light/moderate and complete 3-5 reps every :90
WOD:
For time -
30 alt DB snatches (50/35)
30 pull-ups
400 meter run
30 pull-ups
30 alt DB snatches (50/35)
Accessory (optional):
3x10 lat pull-downs
Saturday, June 5th
Warm-up: 2 rounds - 20 meter walking lunges + 10 muscle cleans + 10 strict press + 5 inch worms w/push-up
Strength:
In 14:00, build to a heavy complex -
1 power clean + 1 lunge/leg + 1 push press
WOD:
3:00 on/:60 off for 4 rounds -
25 burpees
25 double unders
Max hang power cleans (95/65)
*Score is total number of power cleans
Accessory (optional):
50 barbell bicep curls (45/35)