Monday, May 8
Warm-up: 2 rounds - 12 banded pull-aparts + 10 pvc pass throughs + 8 push-up to pike + 6 strict press + 4 jerk balance (empty barbell) + :30 easy jump rope
Strength:
E3MOM x6 (18:00) -
Strict press (start light and build to a heavy set of 2 if possible)
12-10-8-6-4-2
*Superset with 12 alt KB gorilla rows (2 @ 54/35 or 35/20)
WOD:
For quality reps from rack -
10-8-6-4-2
Push jerk or split jerk, athlete’s choice
30 double under or 60 singles after each set
*Suggested barbell weight
Set 1 - 135/95 or 95/65 or 55/35
Set 2 - 155/105 or 115/85 or 85/55
Set 3 - 175/115 or 135/95 or 95/65
Set 4 - 185/125 or 155/105 or 105/75
Set 5 - 195/135 or 175/115 or 115/85
Accessory:
Accumulate 20 prone T raises + 20 prone Y raises (:01 pause in top position)
Tuesday, May 9
Warm-up: 3 rounds - 10 bootstrappers + 8 alt Cossack squat + 6 alt reverse Samson + :30 easy bike + :30 plank
Strength:
15:00 EMOM -
3 front squat (build to WOD weight)
12-15 sit-ups
Rest
WOD:
AMREPS in 18:00 for total bike cals -
30 front squat (135/95 or 95/65 or 55/35)
20 bike cals
20 front squat (135/95 or 95/65 or 55/35)
20 bike cals
10 front squat (135/95 or 95/65 or 55/35)
Max bike cals in remaining time
Accessory:
3x8 single leg RDL/side (54/35 or 35/20 or 20/10)
Wednesday, May 10
Warm-up: 3 rounds - 8 muscle clean + :30 banded lat pull-down + 8 ring rows + :30 single leg v-up + 8 single leg glute bridge/side + :30 wrist rockers
Strength:
Every :90 x8 (12:00) -
1 power clean + 1 hang power clean + 1 high hang power clean (start light and build to a slightly heavier weight than you plan to lift in WOD)
WOD:
E3MOM x6 (18:00) -
3 bar muscle-up or 6 pull-ups or inverted barbell rows
5 hang power clean (165/115 155/105 or 95/65)
7 burpees
Accessory:
Accumulate 50 banded tricep pulls
Thursday, May 11
Warm-up: 2 rounds - 10 alt step-ups + :30 line hops + 8 bench press (start w/ empty barbell) + :30 runner lunge w/ thoracic rotation/side + 10 banded forward raises
Strength:
In 15:00, complete the following (start light and build to heavy set of 3 if possible) -
Bench press (:90 rest between sets)
9-7-5-3-3-3
WOD:
4 rounds for time -
30 alt DB snatch (50/35 or 40/20)
15 cal row or ski
10 box jumps (30/24 or 24/20)
Accessory:
3x8-10 Sorenson hold with plate row (:01 pause @ top)
Friday, May 12
Warm-up: 10-8-6-4-2 banded good morning + inch worm w/ push-up + wall ball squat + walking lunge (no weight) + KB hip opener stretch/side
Strength:
15:00 EMOM -
3 deadlift, building to WOD weight
:30-:45 DB suitcase walking lunge (2 @ 50/35 or 40/20)
WOD:
12:00 AMRAP -
Buy-in: 40 deadlift (225/155 or 155/105 or 95/65)
In remaining time, AMRAP -
5 HSPU, or any push-up variation
10 wall balls (20/14 or 14/10)
Accessory:
:45 hands on bench stretch + :45 seated hamstring stretch/side + :45 figure-4 stretch/side
Saturday, May 13
Warm-up: 10 alt scorpion stretch + 100 meter easy jog + 10 alt thoracic reach from low squat + :30 banded rows + 10 banded pull-aparts
Strength:
12:00 EMOM @ steady pace (:45 work / :15 rest) -
Mountain climbers w/ :01 pause @ knee
Work on gymnastics skill of choice
Rest
WOD:
For time -
20-18-16-14-12
DB front rack squats (2 @ 50/35 or 40/20
Toes-to-bar, knees-to-elbow, or v-ups
*100 meter run after each round
Accessory:
3x8-10 banded DB bent over row/side, moderate weight