Monday, June 14
Warm-up: :45 chest opening stretch + 5-4-3-2-1 - pass throughs + snatch pulls + snatch high pulls + muscle snatches + OHS
Strength:
12:00 EMOM -
1st: 8-10 OH walking lunges, light to moderate weight
2nd: :40 star plank or side plank, right
3rd: :40 star plank or side plank, left
WOD:
For time -
40-30-20-10
Sit-ups
Hang power snatch
*Increase weight each set if possible - 45/35, 75/55, 95/65, 115/75
**Scale to alt DB snatches if desired
Accessory (optional):
3x6-8 1-arm bent over rows/side, :03 concentric tempo
Tuesday, June 15
Warm-up: 3 rounds - :30 groiners + 20 shoulder taps from plank + 15 hollow rocks + 10 air squats + 5 inch worms w/push-up
Strength:
Every :90 for 4 rounds -
1st: :45 handstand work (handstand walks, wall walks, HSPU, HS hold, plank, etc…)
2nd: :45 wall sit
WOD:
For time -
100 double unders
50 pull-ups
40 DB hang power cleans (2@50/35 or 40/20)
30 lateral hops over DB
20 calorie bike
10 Devil’s press (2@50/35 or 40/20)
Accessory (optional):
3x8 supine single leg hamstring curls/side on Swiss ball
Wednesday, June 16
Warm-up: 10:00 AMRAP @ steady pace - :30 easy bike + 10 banded good mornings + 10 plank-ups + 10 banded pull-aparts + :30 banded side steps
Strength:
In 20:00, complete the following sequence, building in weight each set if possible (rest :60 between sets) -
Deadlifts (sumo or traditional)
10-8-6-4-2
*Spend remaining time building to a tough single
WOD:
3:00 Max wall balls (20/14)
3:00 Max Russian KB swings (70/53 or 53/35)
3:00 Max wall balls (20/14)
Rest :60 between sets
*Score is total number of reps
**Scale pull-ups to ring rows
Accessory (optional):
3x:30 Sorensen hold, weighted if possible (or Superman hold)
Thursday, June 17
Warm-up: 2 rounds - 10 floor presses w/wall ball + 10 hand release push-ups + 10 pass through + 10 v-ups + :30 elevated pigeon stretch/side
Strength:
12:00 EMOM -
1st: :30 DB seesaw bench press, challenging weight
2nd: :30 toes-to-bar for quality
WOD:
Every 2:30 for 6 rounds -
12 calorie row
8 burpees over rower
*Scale reps as needed to assure some rest each round
Accessory (optional):
200 meter heavy Farmers carry
Friday, June 18
Warm-up: 10-8-6-4-2 - bike calories + push-up to pike + muscle cleans + front rack lunges + bootstrappers
Strength:
In 15:00, build to a tough squat clean single
*Get a 10 meter handstand walk or :20 handstand hold between lifts
WOD:
16:00 AMRAP -
30 double unders
20 front rack lunges (135/95 or 95/65)
10 handstand push-ups
*Scale doubles to 60 singles; Scale HSPU to pike push-ups or seated OH press
Accessory (optional):
Accumulate 30-50 v-ups for quality
Saturday, June 19
Warm-up: 3 rounds - 100 meter run or row + 20 Russian twists + 10 sit ups w/wall ball + 20 alt step-ups + 10 alt reverse Samson’s + 20 m burpee broad jumps
WOD:
“Helen”
3 rounds for time -
400 meter run
21 American KB swings (53/35)
12 pull-ups
*Good times for Helen - Beginner 15-17 mins; Intermediate 11-14 mins; Advanced 9-10 mins; Elite < 8 mins
Accessory (optional):
4 sets of max effort TRX knees to elbow; get sufficient rest between rounds; Scale to mountain climbers