Monday, June 27
Warm-up: 10:00 AMRAP @ steady pace - 3-5 bench press (start with empty barbell and build to 75% bodyweight) + 10 pass throughs + 5 push-up to pike + 5 ring rows
Strength:
12:00 EMOM -
1st: :30 3-point push-up or hand release push-ups https://youtu.be/1PVP51Y5dW8
2nd: :30 max effort strict pull-ups or challenging ring rows
3rd: Rest
*For 3-point push-ups, switch planted leg each round
WOD:
10 rounds for time -
10 cal row, bike, or ski
10-9-8-7-6-5-4-3-2-1
Bench press @ 75% body weight
Accessory:
3x:30-:45 supine heel taps https://youtu.be/unVXDP2LNHk
Tuesday, June 28
Warm-up: 3 rounds - 10 alt single leg v-ups + 10 banded good mornings + 10 alt groiners +:30 figure 4 stretch/side + 5 power cleans (start w/empty bar + slowly build)
Strength:
Every :90 for 4 rounds -
1st: 1-3 power cleans, building to/getting comfy at WOD weight
2nd: :30-:45 banded plank march https://youtu.be/AwTX7ka_aDE
WOD:
20:00 EMOM -
1st: 100-200 meter run
2nd: 3 power cleans (225/155 or 185/135 or 135/95)
3rd: 10-15 toes-to-bar, knees-to-elbow, or v-ups
4th: Rest
Accessory:
Accumulate 1:00 banded hamstring stretch/side
Wednesday, June 29
Warm-up: 10-8-6-4-2 air squats + lunges + inch worms + alt quad stretch + DB RDL’s (start light and build to Strength weight)
Strength:
In 12:00, superset the following for 4 sets, resting :60 between sets -
10-12 DB RDL, challenging weight
:30 banded glute bridge march https://youtu.be/73sk_NHuif8
WOD:
15:00 AMRAP -
10 DB front rack squats (2 @ 50/35 or 40/20)
15 sit-ups
10 DB front rack lunges (2 @ 50/35 or 40/20)
15 double unders
Accessory:
3x8-10/side bird dog row https://youtu.be/N3WWH80qN7g
Thursday, June 30
Warm-up: 3 rounds - 10 banded bent-over rows + 8 strict press + 10 banded pull-aparts + 8 alt toe touch from plank + :30 chest opening stretch
Strength:
In 12:00, work to complete 4 sets of the following -
3-5 push jerk or split jerk, building to WOD weight (take barbell from rack)
:30-:45 challenging pull movement (e.g. muscle-ups, pull-ups, ring rows, lat pull-down, sled pull)
WOD:
For quality -
10-8-6-4-2
Push jerk or split jerk @ 60% 1RM, or moderate weight
-2:00 rest-
5-4-3-2-1
Push jerk or split jerk @ 80% 1RM, or moderately heavy weight
*Rest as needed between sets; take barbell from rack
Accessory:
3x10 Cuban press, resting :60 between sets
Friday, July 1
Warm-up: 5-4-3-2-1 inch worm w/ push-up + deadlift (start light + build to WOD weight) + wall balls (start light + build to Strength weight); :30 pigeon stretch b/t rounds
Strength:
In 12:00, work to complete the following for 3 sets -
Max unbroken wall balls
*Focus on quality and depth first. If both are on point, choose a weight that is a little heavier than you usually use if possible; rest :60-:90 between sets
WOD:
“Diane”
For time -
21-15-9
Deadlift (225/155 or 155/105 or 95/65)
Handstand push-up, or any push-up variation
*Good times for Diane - beginner 10-14 mins; intermediate 6-9 mins; advanced 5-6 mins; elite < 4 mins; choose a weight and push-up movement that can be done quickly and relatively unbroken
Accessory:
Accumulate 1:00 hands on box stretch + 1:00 runners lunge/side w/thoracic rotation
Saturday, July 2
Warm-up: 10:00 AMRAP @ steady pace - 5 squats w/ empty barbell (Strength choice) + 10 pass throughs + 10 banded forward raises + :30 seated hamstring stretch/side
Strength:
In 16:00, work to find a heavy set of 2, or stay light to moderate and work on form -
10-8-6-4-2-2-2
Back squat, front squat, or overhead squat (athlete’s choice)
WOD:
E2MOM for 14:00 -
4 burpee box jump over or burpee step-over
6 pull-ups or ring rows
6-8 bike cals
*Scale reps as needed to assure :30 rest each round
Accessory:
3x6-8 strict toes-to-bar or 3x10-12 banded pvc v-ups
Note: there should be zero arch in your lower back at the start of your strict toes-to-bar. Instead get your power by pressing down on the bar.