Monday, May 16
Warm-up: 10-8-6-4-2 back squats (start w/empty barbell and build toward 80% 1RM, or challenging weight) + alt scorpion stretch + alt v-ups + walking hamstring stretch https://youtu.be/bflSS4G__ms
Strength:
Every 2:00 for 5 sets (10:00) -
3 back squats @ 80% 1RM, or 8-10 back squats @ moderate weight
WOD:
For time -
90 air squats
30 burpees
-Directly into 3 rounds -
30 air squats
10 burpees
Accessory:
Accumulate 50-75 sit-ups
Tuesday, May 17
Warm-up: 5-4-3-2-1 strict press w/empty barbell + pass throughs + inch worms w/push-up; :20 handstand hold or plank between rounds
Strength:
In 16:00, work to complete the following -
-Build to 1RM strict press
-Then, complete 3x3 strict press @ 85% 1RM
WOD:
7:00 AMRAP -
20 double unders or 40 singles
10 toes-to-bar, knees-to-elbow, or v-ups
5 dual Db snatches (2 @ 50/35 or 40/20) https://youtu.be/Wvnz_6VLB74
-Directly into 3:00 AMRAP -
Max effort handstand push-ups, or any push-up variation
Accessory:
3x6-8 DB bent-over row w/rotation, moderate weight
Wednesday, May 18
Warm-up: 10:00 AMRAP @ steady pace - 5 muscle cleans + :30 quad stretch/side + 5 thread the needle/side w/thoracic rotation + :20 hollow hold
Strength:
Every :90 for 4 rounds -
1st: 1-3 power clean, building toward WOD weight
2nd: :30 hollow rocks, weighted if possible https://youtu.be/WUozA5PFxGg
WOD:
For time -
21 power clean (155/105 or 95/65)
200 meter run
15 power clean (165/115 or 125/85)
200 meter run
9 power clean (175/125 or 135/95)
200 meter run
3 power clean (185/135 or 155/105)
200 meter run
Accessory:
Accumulate 30-50 barbell bicep curls (45/35)
Thursday, May 19
Warm-up: 3 rounds - 8 bootstrappers + 10 reverse Samsons + 8 ring rows + 10 alt groiners + 8 DB squats (building in weight)
WOD:
28:00 EMOM -
1st: 15/12 or 12/9 cal bike
2nd: 10-12 DB squats (2 @ 50/35 or 40/20)
3rd: 9 chest-to-bar or chin-over-bar pull-ups, or challenging ring rows
4th: Rest
Accessory:
Accumulate 1:00 banded hamstring stretch/side https://youtu.be/yDWxINi2VoI
Friday, May 20
Warm-up: 2 rounds - 10 bench press (start w/empty barbell) + 10 plank-ups + 10 banded forward raises + 10 banded pull-aparts + :30 banded side steps
Strength:
12:00 EMOM -
1st: 3-5 bench press, building to WOD weight
2nd: :45-:60 weighted plank
3rd: Rest
WOD:
4:00 AMRAP -
25 sit-ups
Max bench press (175/125 or 135/95)
-Rest 2:00-
4:00 AMRAP -
25 sit-ups
Max bench press (155/105 or 105/75)
-Rest 2:00-
4:00 AMRAP -
25 sit-ups
Max bench press (135/95 or 85/55)
Accessory:
Accumulate 3x10 lat pull-downs
Saturday, May 21
Warm-up: 3 rounds - 10 banded good mornings + :30 figure-4 stretch/side + 10 push-up to pike + :30 alt Cossack squat https://youtu.be/nqRp-MtWIdY
Strength:
Every :90 for 5 rounds -
1st: :30-:45 wall ball w/lunge https://youtu.be/EO2WPemUnFw
2nd: :30-:45 wall ball glute bridge https://youtu.be/e1vOhb15LtI
WOD:
“Ellen”
3 rounds for time -
20 burpees
21 alt DB snatch (50/35 or 40/20)
12 DB thruster (2 @ 50/35 or 40/20)
Accessory:
3x6-8/side single leg KB deadlift