Monday, June 12
Warm-up: 3 rounds - 5 kip swing or :20 hollow rocks + :30 easy jump rope + 10 alt reverse Samson + :30 glute bridge hold + 10 banded lat pull-down from hollow
Strength:
Every 2:30 x6 (15:00) -
6-5-4-3-2-1 bar muscle-up or 12-10-8-6-4 chest-to-bar or chin-over-bar pull-ups, or other challenging pull-movement
*Extra challenge - complete reps unbroken; use band if needed
WOD:
15:00 AMRAP -
50 double under or 100 singles
10 DB overhead walking lunge, right (50/35 or 40/20 or 20/10)
10 DB overhead walking lunge, left (50/35 or 40/20 or 20/10)
*Sub overhead lunge for 20 alt goblet lunge if needed
Accessory:
3x 6-8/side bird dog row, moderate weight https://youtu.be/IrMVMZoQum4
Tuesday, June 13
Warm-up: 5-4-3-2-1 inch worms w/ push-up + dual DB snatch (start light and slowly build to WOD weight) + scorpion stretch/side + pvc pass through
Strength:
Every :90 x4 (12:00) -
:30-:60 handstand work or challenging plank
:30 banded banded YTW https://youtu.be/69sfvYgWK2Y
WOD:
For time -
10-8-6-4-2
Dual DB snatch (2 @ 50/35 or 40/20 or 20/10)
30-25-20-15-10
Row or ski cals
15-15-15-15-15
Sit-ups (weighted or GHD for extra challenge)
Accessory:
Banded 3-way shoulder stretch, :30 in each position
Wednesday, June 14
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to Strength weight) + alt Cossack squat + alt thoracic reach from squat; :30 wrist rockers between rounds
Strength:
Every :90 x8 (12:00) -
5 back squat @ BW or ½ BW
WOD:
Every 4:00 x4 (16:00) -
400 meter run
8 front squat (155/105 or 115/85 or 95/65)
Accessory:
3x 6/side single leg KB RDL, moderate weight
Thursday, June 15
Warm-up: 3 rounds - 4 clean pulls + 6 high clean pulls + 8 muscle cleans (empty barbell) + 10 plank-ups + 12 alt toe touch from plank
Strength:
12:00 EMOM -
3 power cleans, building to 60% 1RM
Max unbroken chin-ups or bicep curls on rings, supinated grip https://youtu.be/6AOo5BtcqO4
Rest
WOD:
20:00 EMOM -
5 wall balls (20/14 or 14/10) + 3 bar-facing burpees + 1 power clean
*Start @ 60% 1RM power clean and add weight every 4 rounds if possible
Accessory:
3x 10-12/side banded tricep kickbacks (:60 rest between rounds) https://youtu.be/vzi_BxHuKqA
Friday, June 16
Warm-up: 3 rounds - 10 alt KB bottoms up press from hollow, light weight https://youtu.be/j3_Uihi8FIs + 10 banded good mornings + :30 chest opening stretch
Strength:
In 14:00, start moderate and build to a heavy set of 8, or stay moderate for all sets -
DB bench press (:90 rest betwteeen sets)
8-8-8-8-8-8
WOD:
For time -
5 HSPU, or any push-up variation
5 DB deadlift
10 HSPU, or any push-up variation
10 DB deadlift
15 HSPU, or any push-up variation
15 DB deadlift
20 HSPU, or any push-up variation
20 DB deadlift
25 HSPU, or any push-up variation
25 DB deadlift
*Deadlift weight = 2 @ 50/35 or 40/20
Accessory:
Accumulate 2:00-3:00 Sorenson hold
Saturday, June 17
Warm-up: 10-8-6-4-2 jerk balance https://youtu.be/aRumIbqT7gI or push jerk (start w/ empty barbell and build toward 60% 1RM jerk) + toes-to-rig + banded pull-apart
Strength:
In 14:00, compete the following from rack (start @ 60% 1RM jerk and build to a heavy single if possible, or stay moderate and stick with sets of 5 each round) -
Push jerk or split jerk, athlete’s choice (:90 rest between rounds)
5-4-3-2-1-1-1
WOD:
20:00 EMOM -
15/12 bike cals (scale as needed)
12 goblet squats (70/54 or 54/35 or 35/20)
9 toes-to-bar, knees-to-elbow, or v-ups
Rest
Accessory:
Accumulate 1:00/side prone banded shoulder stretch https://youtu.be/4mL9mVK_CTk