Monday, June 20
Warm-up: 3 rounds - 5 kip swings or 10 hollow rocks + 10 alt toe touch from plank + 10 banded forward raises + 10 banded bent-over rows
Strength:
Tabata (8:00) -
Dual DB gun hold (4:00) https://youtu.be/73eiD1gDvDc
-Directly into-
Push-ups (4:00)
*Tabata = :20 work/:10 rest for 8 rounds (4:00); complete 8 rounds of DB gun hold, directly followed by 8 rounds of push-ups
WOD:
15:00 EMOM -
1st: 2-8 muscle-ups, chest-to-bar or chin-over-bar pull-ups, or challenging ring rows
2nd: 10/8 bike cals
3rd: Rest
Accessory:
3x10 lat pull-downs
Tuesday, June 21
Warm-up: 10:00 AMRAP @ steady pace - 4 muscle snatch + 3 snatch balance + 2 overhead squat (empty barbell) + 8 reverse Samsons + :30 hamstring stretch/side
Strength:
Every :90 for 4 rounds -
1st: 1-3 power snatch, building to/getting comfy with WOD weight
2nd: 10-12 goblet lunges, moderate to heavy weight
WOD:
3 rounds for time -
24 alt pistol squats (see videos below)
12 burpee box jump over or burpee step-over
6 hang power snatch (135/95 or 95/65)
:60 rest between rounds
Accessory:
Accumulate 1:00 prone shoulder stretch/side https://youtu.be/2ZGgqR_kUck
Wednesday, June 22
Warm-up: 10-8-6-4-2 push-up to pike + inch worms + alt single leg v-ups + ring rows
Strength:
12:00 EMOM -
1st: :30 plank-ups, weighted if possible https://youtu.be/LkzM9-tbW-Q
2nd: :30 Sorenson row https://youtu.be/Q9densladMg
3rd: Rest
WOD:
8 rounds for time (20:00 cap) -
15 sit-ups
100 meter sprint
:30 rest between rounds
*Tip: Use sit-ups as extended rest
Accessory:
Accumulate 1:00-2:00 split stance banded Pallof press https://youtu.be/n6ahUXi1hNI
Thursday, June 23
Warm-up: 2 rounds - 10 med ball cleans + 10 banded good mornings + :30 pigeon stretch/side + :30 Superman hold
WOD:
For time -
3,500 meter row or ski
Every 500 meters (starting at 500), get -
5 toes-to-bar, knees-to-elbow, or v-ups
10 wall balls
15 American KB swings (54/35 or 35/20)
Accessory:
Accumulate 1:00-2:00 side plank with hip adduction https://youtu.be/-7ZrqiJmAZ4
Friday, June 24
Warm-up: 10:00 AMRAP @ steady pace - 10 bootstrappers + 8 muscle cleans + 6 front squats + 4 strict press (empty barbell) + :30 banded side steps + :20 handstand hold or plank
Strength:
In 14:00, build to a moderate to heavy lift, resting :60-:90 between sets -
9-7-5-3-1
Cluster (1 power clean + 1 thruster) https://youtu.be/plCzO45g9nc
Partner WOD:
20:00 AMRAP -
2-4-6-8-10…
Squat cleans (135/95 or 95/65)
Handstand push-ups, or any push-up variation
*Partners split reps evenly
Accessory:
Accumulate 50/side - foot elevated single leg glute bridge https://youtu.be/I7Zwyzr8COk
Saturday, June 25
Warm-up: In 10:00, build to 80% 1RM bench press, or moderately heavy weight; between warm-up lifts, get 10 banded pull-aparts + 10 pass throughs
Strength:
In 12:00, complete the following bench press drop set sequence -
2 reps @ 80% 1RM
6 reps @ 70% 1RM
10 reps @ 60% 1RM
14 reps @ 50% 1RM
*Rest :60-:90 between sets
WOD:
For time -
10-20-30-40-50
Alt DB hang clean and jerk (50/35 or 40/20)
Double unders or 20-40-60-80-100 singles
Accessory:
3x10 face pulls, challenging weight