Monday, May 23
Warm-up: 3 rounds - :30 shoulder taps from plank + 8 ring rows + :30 mountain climbers + 8 banded lat pull-downs + :30 high knees + 8 alt groiners
Strength:
Every :90 for 4 rounds -
1st: 8-10 banded DB tempo bench press, moderate weight (:03 eccentric)
2nd: :30-:45 trx or ring plank, weighted if possible https://youtu.be/bKWT4CHF_bo
WOD:
4 rounds for max reps (3:00 on/1:00 rest) -
400 meter run + max reps push-ups
400 meter run + max reps chin-over-bar pull-ups, jumping pull-ups, or ring rows
400 meter run + max reps burpees
400 meter run + max reps muscle-ups, chest-to-bar pull-ups, or jumping pull-ups
Accessory:
Accumulate 3:00 banded side steps
Tuesday, May 24
Warm-up: 10-8-6-4-2 front rack reverse lunges (start w/empty barbell and build toward 65% 1RM front squat weight) + alt quad stretch + inch worms + air squats
Strength:
In 12:00, work to complete 3-4 sets of the following -
-10-12 front rack reverse lunges @ 65% 1RM front squat, or moderate weight
-12-15 banded pvc v-ups https://youtu.be/uj86qnhZaVM
WOD:
For time -
25-20-15-10-5
DB front squats (2 @ 50/35 or 40/20)
50-40-30-20-10
Double unders or singles
Accessory:
Accumulate 30-50 banded prone hamstring curls https://youtu.be/LtTcXXgeRYo
Wednesday, May 25
Warm-up: 5-4-3-2-1 muscle clean + press (empty barbell) + banded bent-over row + pass throughs + banded good mornings + scorpion stretch/side
Strength:
12:00 EMOM -
1st: 1 deadlift + 1 hang power clean + 1 push jerk (build toward WOD weight)
2nd: 8-10 KB/DB bent-over row (2@moderately heavy weight)
3rd: Rest
WOD:
E2MOM for 20:00 -
1st: 12 deadlifts + 9 hang power cleans + 6 push press (155/105 or 125/85 or 95/65)
2nd: Max unbroken toes-to-bar, knee-to-elbow, or v-ups (rest once you drop off bar)
Accessory:
2x max effort ring dips, or box dips (rest at least :90 b/t sets)
Thursday, May 26
Warm-up: 10:00 AMRAP @ steady pace - 100 meter run + 30 jumping jacks + 20 Russian twists + 10 alt single leg v-ups + :30 figure 4 stretch/side
WOD:
10 rounds, each for time -
200-250 meter row or ski
9-15 calorie bike
:60 rest between rounds
*Choose a meter/calorie # that is challenging, but that you can maintain each round
Accessory:
Accumulate 2:00 banded side plank march/side https://youtu.be/KTRa5fOUKxU
Friday, May 27
Warm-up: In 10:00, build to the box squat weight you plan to lift for Strength (start w/empty barbell); between lifts get 10 meter walking hamstring stretch https://youtu.be/IomomnysVZs
Strength:
In 14:00, work to complete 4-5 sets of the following -
6-8 back rack box squats @ 60-70% back squat 1RM, or moderate weight https://youtu.be/nGxxdqV-nH0
WOD:
For time -
1-2-3-4-5-6-7-8-9-10
Wall ball (30/20 or 20/14 or 14/10)
Handstand push-ups or seated overhead DB press (2 @ 35/20 or 20/10)
Accessory:
Accumulate 75-100 sit-ups, weighted if possible
Saturday, May 28
Warm-up: 3 rounds - 5 muscle snatch + 5 overhead squats (empty barbell) + 10 banded pull-aparts + 10 alt Cossack squats + :30 box stretch
Strength:
In 16:00, work to complete the following -
5-4-3-2-1
Power or squat snatch singles, building in weight if possible
20 meter sled push after each round, challenging weight
*Snatches are not touch and go - reset each time
WOD:
2:00 on/1:00 off for 5 rounds (15:00) -
10 box jump overs or step-overs
AMRAP hang power snatch (95/65 or 65/45)
*Score is total # of snatches
Accessory:
3x15 1-arm KB swings/side, challenging weight