Monday, June 21
Warm-up: 3 rounds - 10 pass throughs + 5 strict press w/empty barbell + 10 v-ups + 5 inch worms w/push-up + 10 muscle cleans
Strength:
12:00 EMOM -
1 power clean, building in weight each round if possible
WOD:
For time -
40 hang power cleans (95/65)
30 alt DB snatch (50/35)
20 toes-to-bar
10 wall walks
20 pull-ups
30 alt DB clean and jerk (50/35)
40 push press (95/65)
Accessory (optional):
3x10 DB concentration curls/side, challenging weight (seated, keeping hand in supinated position)
Tuesday, June 22
Warm-up: 10:00 AMRAP@steady pace - :60 easy bike + :30 hollow hold + 20 step-ups + 10 plank-ups + 10 pass throughs
Strength:
Every :90 for 4 rounds -
1st: :45 push-ups for quality - if possible, chest should touch, thighs should not
2nd: :45 double unders for quality
*If scaling to single unders, focus on high, slow jump, w/movement at the wrist (not elbows or shoulders)
WOD:
For time (20:00 cap) -
24-20-16-12-8
Burpee box jumps (24/20)
Sit-ups
*200 meter run after each round (5 200’s total, ending with a 200)
**Scale box jumps to step-ups; GHD sit-ups optional to scale up
Accessory (optional):
3x10 DB Romanian deadlifts, challenging weight
Wednesday, June 23
Warm-up: 10-8-6-4-2 - bootstrappers + OHS w/pvc (as reps decrease, switch to empty barbell) + groiners + push-ups to pike
Strength:
In 14:00, build to a tough set of 3 overhead squats from the rack, or stay light/moderate and complete 3-5 reps every :60-:90.
WOD:
4 rounds for time -
500 meter row
20 back squats (135/95 or 95/65)
*Rest :60 between rounds
Accessory (optional):
3x10 hamstring curls
Thursday, June 24
Warm-up: 10:00 AMRAP@steady pace - 10 plank-ups + 5 bench press (start w/empty bar, build toward 65%) + 5 kip swings + 10 pass throughs + 10 banded pull-aparts
Strength:
12:00 EMOM -
1st: :30 alt renegade rows, challenging weight
2nd: 5-7 ring dips
3rd: :30 v-ups for quality
*Scale ring dips to GHD dips or dips from bench; add band for assistance if needed.
WOD:
For time -
100 bench press (65% 1RM)
100 pull-ups
*partition reps however you’d like
Accessory (optional):
Accumulate 60 banded lat pull-downs
Friday, June 25
Warm-up: In 12:00, complete the following@steady pace - :45 easy bike or row + :45 jumping jacks + :45 plank + :45 air squats; spend remaining time warming up for Strength
Strength:
“Max out Friday” - In 15:00, work on a lift or skill of choice
WOD:
18:00 AMRAP w/partner -
60 calorie bike
40 wall ball shots (20/14)
20 handstand push-ups
*Scale HSPU to pike push-ups or seated OH press
Accessory (optional):
200 meter 1-arm DB or KB OH carry; switch arms as needed
Saturday, June 26
Warm-up: 3 rounds - 10 banded good mornings + 100 meter run + 5 deadlifts (building toward WOD weight) + 10 reverse Samson’s
Strength:
In 10:00, complete 3-4 sets of max effort Russian KB swings (70/53 or 53/35); Rest at least :90 between sets
WOD:
In 20:00 -
Max calorie row
*Every 2:00, starting at 0, complete 8 deadlifts (155/105)
**Score is total number of calories
Accessory (optional)
:60 hamstring stretch/side