Monday, June 6
Warm-up: 3 rounds - 10 ring rows + 10 pass throughs + 10 banded pvc v-ups https://youtu.be/uj86qnhZaVM + :30 jump rope + :30 box stretch https://youtu.be/eW-NtP9yF8c
Strength:
Every 3:30 for 3 rounds (10:00) -
:60 plank + :30 sit-ups + :30 mountain climbers + 10 hollow rocks
WOD:
For quality reps in 20:00 -
100 double unders or 200 singles
40 toes-to-bar, knees-to-elbow, or v-ups
80 double unders or 160 singles
30 pull-ups or ring rows
60 double unders or 120 singles
20 chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows
40 double under or 80 singles
10 bar muscle-ups, chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows
*Tip: Break up reps into smaller, doable chunks for best performance
Accessory:
3x8-10 lat pull-downs
Tuesday, June 7
Warm-up: 3 rounds - 10 banded good mornings + :30 banded side steps + 8 deadlift (building to 50% 1RM) + :30 chest opening stretch + 10 banded forward raises
Strength:
In 18:00, work to complete the following sequence, building in weight if possible (rest at least :60 between sets) -
10-9-8-7-6-5-4-3-1
Deadlift (start at 50% 1RM)
WOD:
For time (10:00 cap) -
50 DB hang power cleans (2 @ 50/35 or 40/20)
50 DB front squats (2 @ 50/35 or 40/20)
50 DB push press (2 @ 50/35 or 40/20)
*Complete movements in order - e.g,. Complete all cleans before starting squats ,
**Scaling option - 30 reps of each movement
Accessory:
Accumulate 1:00 hamstring stretch/side + 1:00 seated straddle stretch
Wednesday, June 8
Warm-up: 10-8-6-4-2 alt groiners + reverse Samsons + hand release push-ups + banded rows + walking lunges
Strength:
In 12:00, superset the following, completing 3-4 rounds (:60 rest between rounds) -
1st: 8-10/side 1-arm banded DB rows https://youtu.be/eXL_MLpL-4U
2nd: 10-12 KB front rack lunges (2 @ 54/35 or 35/20) https://youtu.be/Ze_FkQVLGLk
WOD:
For max calories -
20:00 row or ski
*Every 2:00, starting at 0:00, alternate movements each round -
8-10 box jumps or step-ups
8-10 burpees
Accessory:
Accumulate 1:00 runner lunge/side https://youtu.be/03FNpe4XYbM
Thursday, June 9
Warm-up: 5-4-3-2-1 scorpion stretch/side + pass throughs + banded pull-aparts + push-up to pike + muscle snatch + overhead squat
Strength:
10:00 EMOM -
1 power snatch + 2 hang power snatch + 3 overhead squats
*Keep weight on the lighter side and focus on form
WOD:
For time -
20-16-12-8-4
Overhead squat (95/65 or 65/35 or pvc)
8/6 cal bike
Accessory:
3 x 12-15 banded rows from plank - focus on keeping hips square to the ground
Friday, June 10
Warm-up: 10:00 AMRAP @ steady pace - :30 quad stretch/side + 6 bench press (light weight) + :20 handstand hold + 6 plank-ups + :30 elevated pigeon stretch/side
WOD:
Every 10:00 x 3 rounds -
400 meter run
30 Russian KB swings (70/54 or 54/35 or 35/20)
20 DB bench press (2 @ 50/35 or 40/20)
10 handstand push-ups, or any push-up variation
400 meter run
Accessory:
3 x 8-10 ring dips or 3 x 12-15 box dips
Saturday, June 11
Warm-up: In 10:00, build to clean and jerk weight you plan to lift for Strength; between warm-up lifts, get 3-5 prone swimmer hovers https://youtu.be/IaQfd6OzGIQ
Strength:
8:00 EMOM -
1 clean and jerk @ 85% 1RM jerk , or moderate to heavy weight
WOD:
10:00 AMRAP -
100 meter run or 150 meter row
2 Devil thrusters (2 @ 50/35 or 40/20) https://youtu.be/WDjL1wSrP3Y
Accessory:
3x10 face pulls https://youtu.be/HHZ1_OZKLII