Monday, June 13
Warm-up: 10-8-6-4-2 muscle cleans + bent-over row (empty barbell) + ring rows + banded pull-aparts + pass throughs
Strength:
10:00 EMOM -
1st: 10-12 banded rear delt flys (:03 hold in top position) https://youtu.be/8TS775tZvKQ
2nd: 1-3 power cleans (build to a slightly heavier weight than you plan to lift in WOD)
WOD:
3 cycles of (21:00) -
12-9-6-3
Pull-ups or ring rows
Hang power cleans (135/95 or 95/65)
2:00 rest between cycles (12-9-6-3 makes up 1 cycle)
Accessory:
3x10 Pendlay rows, moderate weight https://youtu.be/O9v7sb3JAPk
Tuesday, June 14
Warm-up: 10:00 AMRAP @ steady pace - 5 back squats (build to 60% 1RM) + 5 push-up to pike + 10 alt groiners + :30 chest opening stretch
Strength:
In 14:00 work to complete the following (start @ 60% 1RM and build to a heavy single if possible) -
5-4-3-2-1-1-1
Back squat (or box squat if working on depth)
*Rest :60-:90 between sets
WOD:
3 x 4:00 AMRAP (2:00 rest between each AMRAP) -
400 m run
20 push-ups
Max wall ball (R1) / Max 1-arm DB thruster (R2) / Max 1-arm DB OH lunges (R3)
*Score is total # of wall balls + thrusters + lunges; switch arms as needed for DB movements; scale OH lunges to goblet lunges; weight = 50/35 or 40/20
Accessory:
Accumulate 1:00/side quadruped banded hip extensions https://youtu.be/WgYFS2Y2Kho
Wednesday, June 15
Warm-up: 3 rounds - 6 muscle snatch + :30 shoulder taps from plank + 8 inch worms + :30 alt single leg v-ups + 10 banded forward raises
Strength:
In 14:00 work to complete 4 supersets of the following, resting :60 between sets -
:30/side side plank w/ banded isometric hold https://youtu.be/HEzRxWxpNgw
2 KB Turkish get ups/side https://youtu.be/ixEdyKBR6zY
WOD:
For time -
5 wall walks
15 burpees
30 power snatch (95/65 or 65/35)
15 burpees
5 wall walks
Accessory:
Accumulate 2:00 dual KB front rack hold (2 @ 54/35 or 35/20) https://youtu.be/eSCLtDD98_I
Thursday, June 16
Warm-up: In 10:00, build to 70% 1RM front squat; between lifts, get :30 pigeon stretch/side + 5 bootstrappers
Strength:
Every :90 for 4 sets -
1st: 6 front squats @ 70% 1RM
2nd: :45 weighted sit-ups
WOD:
For time -
15-12-9-6-3
Toes-to-bar, knees-to-elbow, or v-ups
30 double unders or 60 singles after each set
-Directly into-
10-8-6-4-2
Front squats (155/105 or 135/95 or 95/65)
200 meter row or ski after each set
*Take barbell from rack
Accessory:
3x10 barbell hip thrusts @ front squat weight https://youtu.be/OgDxMvKDiZY
Friday, June 17
Warm-up: 3 rounds - 8 bench press (empty barbell) + :20 handstand hold or plank + 8 scorpion stretch/side + :30 alt toe touch from plank + 10 pass throughs
Strength:
In 20:00, work to complete the following, building in weight each set if possible (start around 50% 1RM) -
10-9-8-7-6-5-4-3-2-1
Bench press
*Rest :60 between sets
WOD:
For time -
50 alt DB snatches (50/35 or 40/20)
40 cal bike
30 handstand push-ups, or any challenging push-up variation
40 cal bike
50 alt DB snatch (50/35 or 40/20)
Accessory:
Accumulate 1:00 chin-over-bar L-hang, hanging L-sit, or hanging tuck hold
Saturday, June 18
Warm-up: 10:00 AMRAP - 2 lunges + 2 push press (build to starting Strength weight) + 3 deadlifts (build toward WOD weight) + 10 reverse Samsons + 10 banded good mornings + 5 air squats
Strength:
In 14:00, work to superset the following movements, starting light and building in weight if possible to a moderately heavy set of 2 -
10-8-6-4-2
Front rack lunges
Push press
*Take bar from rack, and try to complete all of your lunges and push press before re-racking
WOD:
4 rounds for max reps -
:60 box jumps or step-ups
:60 deadlifts (225/155 or 155/105 or 95/65)
:60 goblet squats (54/35 or 35/20)
:60 rest
*Score is total # of reps
Accessory:
Accumulate 1:00 hamstring stretch/side + 1:00 straddle stretch