Monday, May 22
Warm-up: 3 rounds - 9 air squats + 7 strict press + 5 kip swings + :30 easy jump rope + :30 chest opening stretch
Strength: (12:00)
Every :90 x 8 (build to a challenging single or stay light/moderate and complete 5 reps each round)
5-4-3-2-1-1-1-1
WOD:
E3MOM x6 (18:00) -
3 bar muscle-up or 6 challenging pull-ups
6 thrusters (95/65 or 65/45)
30 double under or 60 singles
*Scale reps as needed to assure 1:00 rest each round
Accessory:
3x10-12 banded face pulls https://youtu.be/zt8EqEGoX6o
Tuesday, May 23
Warm-up: 2 rounds - 10 alt reverse Samson + 8 banded good mornings + 6 banded single leg RDL/side https://youtu.be/WkV4U7N2VSw + :30 figure-4 stretch/side
Strength:
In 14:00, superset the following for 4 rounds (:90 rest between rounds) -
12-16 alt KB goblet lunge (54/35 or 35/20)
6-8 single leg KB RDL/side (54/35 or 35/20)
WOD:
For time -
60-40-20
KB swings (54/35 or 35/20)
30-20-10
Sit-ups
15-10-5
Burpees
Accessory:
Accumulate 2:00 alt side plank rotation https://youtu.be/7jNc3L6PL50
Wednesday, May 24
Warm-up: 10-8-6-4-2 bench press + deadlift (start w/ empty barbell and build to 50% 1RM, or light weight) + push-up to pike + pvc pass through
WOD:
For quality reps @ steady pace (start @ 50% 1RM and build to a moderate/heavy single) -
10-9-8-7-6-5-4-3-2-1
Bench press
Deadlift
*:30 handstand work or challenging plank between rounds
Accessory:
Accumulate 30-50 plate row from Sorenson hold (25# or 15# or 10#)
Thursday, May 25
Warm-up: 2 rounds - 12 toes-to-rig + 10 bootstrappers + 8 alt Cossack squat + 6 inch worms + 4 back squat (empty barbell)
Strength:
8:00 EMOM -
3 back squat, building slightly heavier than WOD weight
WOD:
16:00 EMOM for max toes-to-bar reps -
8-10 back squat (135/95 or 95/65)
9-12 bike calories (or :45 bike)
Max toes-to-bar, knees-to-elbow, or v-ups
Rest
Accessory:
3x12-15 banded hamstring curl (:90 rest between rounds)
Friday, May 26
Warm-up: 5-4-3-2-1 - alt thoracic reach from runners lunge + power clean (start w/ empty barbell and build to WOD weight) + inch worm w/push-up
Partner WOD:
For time (perform row or ski together and then alternate rounds of “the Chief”) -
1,000 meter row, or ski
10 rounds of “the Chief”
800 meter row, or ski
8 rounds of “the Chief”
600 meter row, or ski
6 rounds of “the Chief”
400 meter row, or ski
4 rounds of “the Chief”
200 meter row, or ski
2 rounds “the Chief”
*1 round “the Chief” = 3 power clean (135/95 or 95/65 or 65/45) + 6 push-ups + 9 air squats
Accessory:
Accumulate 30-50 barbell bicep curls (45/35)
Saturday, May 27
Warm-up: 3 rounds - :30 seated banded row + 10 alt single leg v-ups + :30 easy jump rope + 10 alt groiners + :30 Superman hold
Strength:
Every :90 for 4 rounds (12:00) -
8-10 alt renegade rows (2 @ 50/35 or 40/20 or 20/10)
:30-:45 banded row from Superman https://youtu.be/5xQRtwy9Sj4
WOD:
“Annie”
For time -
50-40-30-20-10
Double under (or 100-80-60-40-20 singles)
Sit-ups
*Expected times for “Annie” - beginner 10-12 mins; intermediate 8-10 mins; advanced 7-8 mins; elite < 6 mins
Accessory:
3x10 DB lat pull-over https://youtu.be/FK4rHfWKEac
Monday, May 29
Happy Memorial Day! Thank you to those who have served our country and fought for our freedom.
“Murph” (10 am group workout)
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*Wear a weighted vest if desired
**Possible ways to split reps - 10 rounds - 10 pull-up + 20 push-up + 30 air squat
OR 20 rounds - 5 pull-up to 10 push-up + 15 air squat