Monday, May 2
Warm-up: 3 rounds - 3-5 kip swings or :20 hollow rocks + 8 ring rows + 1 bear complex (building) + :20 chest opening stretch + 8 alt groiners
Strength:
12:00 EMOM -
1 bear complex (155/105 or 135/95 or 95/65)
*1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind-the-neck push press https://youtu.be/NvE63HqxFqQ
WOD:
3 rounds for time -
5 bar muscle-ups, or 10 chest-to-bar pull-ups or challenging ring rows
50 sit-ups
500 meter row or ski
Accessory:
3x15-20 banded hollow lat pull-down
Tuesday, May 3
Warm-up: 10-8-6-4-2 good mornings w/empty barbell + inch worms w/push-up + pass throughs + walking alt quad stretch https://youtu.be/IfPJusD37WE
Strength:
Every :90 for 4 rounds -
1st: 8-10 renegade rows, moderate weight
2nd: 3-5 deadlift, building to WOD weight
WOD:
For time -
Buy-in: 400 m run
5-10-15-20
Handstand push-up, or any push-up variation
Deadlift (225/155 or 155/105 or 135/95)
Buy-out: 400 m run
Accessory:
3x12-15 plank w/banded row/side
Wednesday, May 4
Warm-up: 10:00 AMRAP @ steady pace - 8 alt reverse Samsons + 5 back squats (building to 55% 1RM) + 8 alt Cossack squats + :30 figure-4 stretch/side
Strength:
In 14:00, work to complete the following -
6x3-5 back squats w/:03 pause @ the bottom
*Start at 60% 1RM and build by 5% each set if possible, or stay light/moderate and work on form; if struggling with depth, complete 6x3-5 box squats
WOD:
Every 2:00 for 12:00 -
9/7 cal bike sprint
From 12:00-15:00 on the clock -
Max effort walking 1-arm DB OH lunges or 1-arm DB front rack lunges (1@50/35 or 40/20); switch arms as needed
*Score is total # of lunges
Accessory:
3x8-10 single leg elevated glute bridge/side
Thursday, May 5
Warm-up: In 10:00, warm up to bench press WOD weight; between warm up sets, get 10 plank-ups + 5 muscle clean and press (empty barbell)
Strength:
15:00 EMOM -
1st: 3-position power clean + 1 jerk (power or split) https://youtu.be/x6sIlDGWMTU (start light and build to a moderate set)
2nd: Max effort strict toes-to-bar https://youtu.be/xX9Hzi7Onnw or strict hanging knees-to-elbow https://youtu.be/_DUlB4YpZRw (1 set, then rest once you drop off the bar) or high quality v-ups
3rd: Rest
WOD:
12:00 AMRAP -
2-4-6-8-etc…
Bench press (135/95 or 95/65)
DB hang power cleans (2@50/35 or 40/20)
Accessory:
3x8-10 cable lat pull-downs
Friday, May 6
Warm-up: 5-4-3-2-1 push-up to pike + burpee broad jump + single leg v-up/side + scorpion stretch/side
Strength:
Every :90 for 4 rounds -
1st: 7 leg raises + 7 straight leg sit-ups + 7 v-ups
2nd: :30-:45 weighted plank-ups https://youtu.be/LkzM9-tbW-Q
WOD:
5 rounds for time -
30 double under or 60 singles
20 cal row
10 burpees over rower
:90 rest between rounds
Accessory:
Accumulate 2:00 feet elevated side plank/side
Saturday, May 7
Warm-up: 3 rounds - 10 banded bent-over rows + :30 high knees + 10 banded bent-over forward raises + :30 jumping jacks + 10 banded pull-aparts
Strength:
In 12:00, work to complete the following -
10-8-6-4-2
Barbell bent-over rows
100 m Farmers carry
*Both movements done @ moderately heavy weight
WOD:
For time -
30 power snatch (95/65 or 65/35)
5 wall walk
400 meter run
5 wall walk
30 push press
*Barbell weight 95/65 or 65/35
Accessory:
Accumulate 75-100 Russian KB swings, moderately heavy weight