Monday, May 9
Warm-up: 10-8-6-4-2 strict press (empty barbell) + pass throughs + ring rows + alt toe reach from plank
Strength:
Every :90 for 6 sets (9:00) -
2 strict press, :03 pause overhead (build in weight if possible)
-Directly into-
Every 2:00 for 3 sets (9:00-15:00) -
6 push press (start @ final strict press weight, and build to tough set if possible)
WOD:
For time -
21-15-9
Pull-ups or ring rows
Burpee box jumps or burpee step-ups
Bike cals
Accessory:
3x12-15 v-ups, weighted if possible
Tuesday, May 10
Warm-up: 5-4-3-2-1 push-up to pike + bench press (build to WOD weight) + scorpion stretch/side + prone swimmers (be deliberate) https://youtu.be/M8a1cgnhyqk
Strength:
15:00 EMOM -
1st: :30-:45 push-ups, weighted if possible https://youtu.be/RPdSzEOeQ-c
2nd: :30-:45 wall sit, weighted if possible
3rd: Rest
WOD:
12:00 AMRAP -
10 bench press (135/95)
12 KB goblet squats (70/54 or 54/35 or 35/20)
24 double unders or 48 singles
Accessory:
Accumulate 2:00 banded hollow rocks
Wednesday, May 11
Warm-up: In 10:00, warm up to 85% 1RM squat or power clean; between warm-up sets, get 6 bootstrappers + 6 alt reverse Samsons
Strength:
In 12:00, work to complete 3-4 sets of the following -
-10-12/side banded reverse lunges https://youtu.be/eA3JiACRhZc
-12-15 lateral v-ups https://youtu.be/ikDIDDVeIlE
WOD:
5 rounds for time -
10-15 toes-to-bar
30 American KB swings (54/35 or 35/20)
5-4-3-2-1
Squat or power clean @ 85% 1RM, or challenging weight
Accessory:
3x8-10 single leg supine hamstring curl on exercise ball/side https://youtu.be/CHrSLFT7Ee4
Thursday, May 12
Warm-up: 10:00 AMRAP @ steady pace - :30 chest opening stretch + :20 handstand hold or plank + 10 pass throughs + 10 alt step-ups + 3 DB push jerk/side (building)
Strength:
Every :90 for 4 rounds -
1st: 3 DB push jerk/side, as heavy as possible
2nd: :45 handstand work or challenging plank variation
WOD:
8:00 EMOM -
1st: 100-200 m run
2nd: 6-8 DB Devil’s press (2@50/35 or 40/20)
-2:00 rest-
8:00 EMOM -
1st: 12-15 WB sit-ups https://youtu.be/BVHplN1Rpbg or https://youtu.be/-21m_cFLEX8
2nd: 6-8 DB step-over (2@50/35 or 40/20) https://youtu.be/xrwJRX8ZX4A
Accessory:
1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side
Friday, May 13
Warm-up: In 10:00, build to 80% 1RM deadlift; between lifts get 10 banded good mornings + 5 inch worms
Strength: Every 2:00 for 4 rounds -
5 deadlifts @ 80% 1RM
WOD:
3 rounds for time -
30 cal row or ski
30 wall balls (30/20 or 20/14 or 14/10)
30 cal row or ski
:90 rest between rounds
Accessory:
3x10-12 incline Cuban press https://youtu.be/s5Whi_ooMdE
Saturday, May 14
Warm-up: 10:00 AMRAP @ steady pace - 5 muscle snatch + 10 ring rows + 5 kip swings + 10 prone behind-the-neck press https://youtu.be/RMbfb4aXCfs
Strength:
5-4-3-2-1
Power or squat snatch (rest :10 between singles, rest at least :60 between sets)
*Build in weight each set if possible, or stay moderate and work on form
WOD:
For time -
50 alt DB snatch (50/35 or 40/20)
40 chin-over bar pull-ups or challenging ring rows
30 handstand push-ups or any push-up variation
20 alt pistol squats
10 bar-muscle ups or chest-to-bar pull-ups or jumping pull-ups
Accessory:
Accumulate 200 mountain climbers, rest as needed