Monday, May 30
Happy Memorial Day!
Tuesday, May 31
Warm-up: 10:00 AMRAP @ steady pace - 5 overhead squat + 5 snatch balance + 5 muscle snatch (pvc or empty barbell) + 8 alt groiners + 8 pass throughs
Strength:
In 12:00, complete the following sequence (start light and build to moderately heavy single) -
5-4-3-2-1
Power or squat snatch
WOD:
10 rounds for time (10:00 cap) -
8/6 bike cals
8 hang power snatch (65/45)
Accessory:
3x10-12/side TRX side plank with hip drop https://youtu.be/Rdxc_vz9bO0
Wednesday, June 1
Warm-up: 5-4-3-2-1 muscle clean + front squat (empty barbell) + inch worms w/push-up + scorpion stretch/side + banded pull-aparts
Strength:
15:00 EMOM -
1st: 2-4 power cleans, building toward 80-90% 1RM, or weight you plan to lift in WOD
2nd: :45-:60 handstand work or challenging plank
3rd: Rest
WOD:
For time -
1,000 meter row or ski
100 double unders or 200 singles
10 power cleans @ 80-90% 1RM, or challenging weight
Accessory:
3x max effort barbell bicep curls (45/35), :60 rest between sets
Thursday, June 2
Warm-up: In 10:00, build to the box squat weight you plan to lift for Strength; between warm up sets, get :20 box stretch https://youtu.be/eW-NtP9yF8c
Strength:
On an 18:00 running complete -
0:00-12:00 - 5 x 6-8 back rack box squats @ 65-75% back squat 1RM, or a slightly heavier weight than you lifted last week
12:00-18:00 - build to weight you plan to lift in the WOD (start with empty barbell)
WOD:
10:00 EMOM -
3 front squats + 3 push jerk (155/105 or 135/95 or 95/65)
*Take barbell from rack; weight should be challenging, but you should be able to get all 6 reps without re-racking your barbell
Accessory:
3x10-12 barbell hip thrusts, moderate weight https://youtu.be/OgDxMvKDiZY
Friday, June 3
Warm-up: 3 rounds - 12 banded lat pull-downs + 10 alt toe touch from plank + 8 ring rows + 6 bench press (start w/empty barbell and slowly build)
Strength:
In 15:00, complete the following sequence, building in weight to a challenging triple if possible -
9-7-5-3-3-3
Bench press
WOD:
16:00 EMOM -
1st: 5-7 bench press @ 65% 1RM
2nd: 8-10 handstand push-ups or any push-up variation
Accessory:
Accumulate 3x12-15/side banded core rotations https://youtu.be/5qTMvuj63qA
Saturday, June 4
Warm-up: 2 rounds - :45 banded side steps + 5 burpee broad jumps + :45 alt step-ups + 10 alt single leg v-ups + :45 shoulder taps from plank + 10 banded good mornings
WOD:
24:00 EMOM -
1st: 12-15 sit-ups
2nd: 10 burpee box jump-over or burpee step-overs
3rd: 12-15 toes-to-bar, knees-to-elbow, or v-ups
4th: 10 DB squats (2 @ 50/35 or 40/20)
Accessory:
Accumulate 80 meters - 1-arm overhead DB lunges (50/35 or 40/20) or 1-arm suitcase lunge (switch arms as needed)