Monday, May 1
Warm-up: 5-4-3-2-1 push jerk (start w/ empty barbell and build to 65% 1RM, or moderate weight) + inch worm w/ push-up + :30 chest opening stretch
Strength:
Every :90 x8 (12:00) -
Push jerk from rack (start @ 65% 1RM and build to a heavy set of 3 if possible) -
5-4-3-3-3-3-3-3
WOD:
20:00 EMOM -
9-12 cal row or ski
6-9 burpees over rower or barbell
6 push jerk from rack (135/95 or 95/65 or 65/45)
Rest
Accessory:
Accumulate 30-50 banded tricep pull-downs
Tuesday, May 2
Warm-up: 10-8-6-4-2 tempo ring row + banded good morning + muscle clean (empty barbell) + :30 wrist rockers
Strength:
10:00 EMOM, building to a challenging weight -
1 power clean + 1 hang power clean + 1 high hang power clean
WOD:
For time -
60 power clean (135/95 or 95/65 or 65/45)
*EMOM starting @ 0:00 - 5 pull-ups
Accessory:
50-75 sit-ups
Wednesday, May 3
Warm-up: 2 rounds - 12 air squats + 10 alt reverse Samson + 8 bootstrappers + 6 pass through + :30 easy jump rope + :30 elevated pigeon stretch/side
Strength:
In 14:00, superset the following for 4 rounds (:90 rest between rounds) -
10 alt renegade rows (2 @ 50/35 or 40/20 or 20/10)
12 alt DB suitcase lunge (2 @ 50/35 or 40/20 or 20/10)
WOD:
For time -
12-9-6-3
DB squat (2 @ 50/35 or 40/20 or 20/10)
30 double under or 60 singles after each round
-Directly into-
3-6-9-12
DB thruster (2 @ 50/35 or 40/20 or 20/10)
30 double under or 60 singles after each round
Accessory:
Accumulate 50-100 mountain climbers, :01 pause @ knee
Thursday, May 4
Warm-up: 2 rounds - 12 banded pull-aparts + 10 alt scorpion stretch + 8 push-up to pike + 6 KB hip opener stretch/side + 4 deadlift (very light weight)
Strength:
10:00 EMOM -
1 deadlift, building to WOD weight
WOD:
Every 4:00 x5 (20:00) @ steady pace for quality reps (zone 2) -
15 HSPU, or any push-up variation
10 bike cals
5 deadlift (275/185 or 225/155 or 155/105 or 115/85)
Accessory:
Accumulate 30 banded hamstring curls
Friday, May 5
Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and build to WOD weight) + banded forward raise + kip swing or :20 hollow hold + :30 banded lat pull-down
WOD:
For time -
1600 meter run
15 bench press (135/95 or 95/65 or 55/35)
800 meter run
12 bench press (155/105 or 105/75 or 65/45)
400 meter run
9 bench press (175/115 or 115/85 or 75/55)
200 meter run
6 bench press (185/125 or 125/95 or 85/65
100 meter run
3 bench press (195/135 or 135/105 or 95/65)
Cash-out: 15 bar muscle-up, pull-up, or any challenging pull variation
Accessory:
Accumulate 30-50 seated banded rows
Saturday, May 6
Warm-up: 3 rounds - 12 toes-to-rig + 10 pass through + 8 muscle snatch + 6 OHS (empty barbell or pvc) + :30 runner lunge/side
Strength:
Every 3:00 x4 (12:00) -
:30 plank
:30 banded row from side plank, right
:30 banded row from side plank, left
:30 plank
WOD:
15:00 AMRAP -
5 power snatch (95/65 or 55/35)
6 overhead squat (95/65 or 55/35) or goblet squat
7 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
3-way banded shoulder stretch/side (:45 static hold in each position)