Monday, May 15
Warm-up: 3 rounds - :30 pike hold or plank from box + 8 tempo ring rows + 10 alt toe touch from plank + :30 chest opening stretch
Strength:
15:00 EMOM -
:30-:60 handstand work or challenging plank
12-15 sit-ups
Rest
WOD:
15:00 AMRAP @ steady pace for quality reps -
3-6-9-12-15-18-21….
Pull-ups or ring rows
Push-ups
200 meter run after each round
*Continue increasing pull-ups and push-ups by 3 reps
Accessory:
Accumulate :90/side - side plank with knee drive or modified side plank https://youtu.be/mwmYCMjpzOc / https://youtu.be/U7cLUU7110k
Tuesday, May 16
Warm-up: 3 rounds - 8 foot elevated single leg glute bridge/side + 10 alt reverse Samson + 8 air squat + 10 alt Cossack squat
Strength:
In 14:00, superset the following for 4 rounds (:90 rest after each round) -
20 m 1-arm DB overhead walking lunge (switch arms as needed) or :30-:45 DB goblet lunge (50/35 or 40/20 or 20/10)
:45-:60 glute bridge iso hold, plate weighted if possible https://youtu.be/N7aj3PVp4qw
WOD:
AMREPS in 15:00 (for max row or ski meters) -
50 air squats
250 meter row or ski
50 air squats
250 meter row or ski
50 air squats
Max row or ski meters
*Scale to 30 squats each round if desired
Accessory:
Accumulate 1:00/side banded hip flexor stretch + banded hamstring distraction
https://youtu.be/g1sOD9TYrLY / https://youtu.be/hr6rWJzbg6E
Wednesday, May 17
Warm-up: 10-8-6-4-2 muscle clean + strict press + banded good morning + banded pull-apart + :30 easy bike
Strength:
Every :90 x8 (12:00) -
1 power clean + 2 hang power clean + 1 jerk (push or split)
*Start light and build to a moderate weight
WOD:
16:00 AMRAP -
10/7 cal bike
2 power clean (135/95 or 95/65 or 55/35)
4 bar-facing burpees
*Power clean reps - 2, 4, 6, 8, 10, 12, 14…..continue to add 2 reps per round; burpees and bike cals remain the same
Accessory:
3x10-12 banded tricep kickbacks https://youtu.be/vzi_BxHuKqA
Thursday, May 18
Warm-up: 2 rounds - :30 alt calf stretch from rig + 10 seated banded rows + :30 banded chest flys + 10 alt box step-up + :30 inch worm w/ push-up
Strength:
In 14:00, superset the following for 4 rounds (:90 rest between rounds) -
8-10 DB seal row (2 @ 50/35 or 40/20 or 20/10)
:30-:45 banded chest flys https://youtu.be/egjWCIUqsXk
WOD:
12:00 EMOM (same weight as above) -
9 DB bench press + 9 toes-to-bar, knees-to-elbow, or v-ups
12 box jump-over or step-overs (24/20 in)
15 dual DB deadlift
Accessory:
200 meter Farmers carry (2 @ moderately heavy weight)
Friday, May 19
Warm-up: 2 rounds - 10 alt thoracic reach from squat + 8 alt groiners + :30 jump rope + :20 HS or pike hold + 8 thrusters (empty barbell) + 10 banded forward raises
WOD:
24:00 EMOM for max jump rope reps -
15-20 wall balls (20/14 or 14/10)
8-10 handstand push-up, or any challenging push-up variation
Max double under or singles
Rest
Accessory:
3x7-10 dips from rings, dip handles, or bench
Saturday, May 20
Warm-up: 3 rounds - 10 pvc pass through + 8 pvc OHS + 6 muscle snatch (empty barbell) + :30 high knees + :30 warm up for gymnastics skill of choice
Strength:
In 15:00, complete the following, building to a moderately heavy weight (:90 rest between rounds) -
3-3-2-2-1-1
Power or squat snatch (athlete’s choice)
*:30 work on gymnastics skill of choice after each set
WOD:
“Nancy”
5 rounds for time -
400 meter run
15 overhead squat (95/65 or 65/45 or light plate or pvc)
*Expected times for Nancy - Beginner 17-20 mins; intermediate 13-16 mins; advanced 10-12 mins; elit < 9 mins
Accessory:
Accumulate 20 prone Y raises + 20 prone T raises