Monday, June 19
Warm-up: 5-4-3-2-1 clean pull + high clean pull + muscle clean (empty barbell) + scorpion stretch/side + :30 wrist rockers
Strength:
Every :90 x6 (9:00) -
2 power cleans, building to 75% 1RM, or moderately heavy weight
WOD:
Every 7:00 x3 (21:00) -
300 meter row or ski
3 power cleans @ 75% 1RM
200 meter row or ski
2 power cleans @ 80% 1RM
100 meter row or ski
1 power clean @ 85% 1RM
*Complete all of the above movements and then rest for the remaining time
Accessory:
2-3x max effort dips from rings, dip handles or bench (:90 rest between sets
Tuesday, June 20
Warm-up: 3 rounds - :30 alt plank rotation + 8 push-up to pike + :30 easy jump rope + 8 single leg glute bridge/side, foot elevated + :30 easy bike + 8 pvc pass through
Strength:
15:00 EMOM -
12-15 sit-ups (weighted or GHD for extra challenge)
Max unbroken push-ups for quality reps
Rest
WOD:
For time -
45 cal bike
90 double under or 180 singles
9 bar muscle-up, chest-to-bar pull-ups, or other challenging pull movement
30 cal bike
60 double under or 120 singles
6 bar muscle-up, chest-to-bar pull-ups, or other challenging pull movement
15 cal bike
30 double under or 60 singles
3 bar muscle-up, chest-to-bar pull-ups, or other challenging pull movement
Accessory:
Accumulate 50 alternating DB bicep curls, moderate weight (rest as needed)
Wednesday, June 21
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and slowly build to 50% 1RM, or light weight) + runner lunge w/ thoracic rotation/side + alt Cossack squat
Strength: (20:00)
Every 2:00 x10 (start @ 50% 1RM and build in weight if possible) -
10-9-8-7-6-5-4-3-2-1
Back squat
WOD:
12:00 EMOM -
12 wall balls (scale to 9)
Accessory:
Accumulate 30-50 banded hamstring curls (rest as needed)
Thursday, June 22
Warm-up: 5-4-3-2-1 snatch pull + high snatch pull + muscle snatch + single leg v-up/side + step-up w/knee drive/side
Strength: (12:00)
Every :90 x8 (start light and build in weight every 2 rounds if possible) -
1 snatch + 1 hang snatch (power or squat - athlete’s choice)
WOD:
Every 2:30 x8 (20:00) -
7 box jump-over or step-over (24/20 in)
7 toes-to-bar, knees-to-elbow, or v-ups
7 hang power snatch (105/75 or 55/35)
Accessory:
Accumulate 8/side - shoulder CARS https://youtu.be/ghXn2-ZYfU4
Friday, June 23
Warm-up:10-8-6-4-2 bench press (start w/ empty barbell and build to starting WOD weight) + bandied pull apart + alt groiner + banded forward raise
Partner WOD:
For time (split bench press reps evenly; run together) -
80 bench press (135/95 or 95/65 or 65/45)
800 meter run (together)
60 bench press (155/105 or 105/75 or 75/55)
600 meter run
40 bench press (175/125 or 125/85 or 85/65)
400 meter run
20 bench press (185/135 or 135/95 or 95/65)
200 meter run
Accessory:
Accumulate 60 alt gorilla rows https://youtu.be/DhxkHHRez7w
Saturday, June 24
Warm-up: 3 rounds - 12 alt thoracic reach from squat + 10 alt toe touch from plank + 8 front squat + 6 front rack alt reverse lunge (empty barbell) + :30 alt front rack elbow punches https://youtu.be/3CcSy1ZqQ40
Strength:
WOD: (30:00)
3 rounds for max reps -
2:00 burpees
2:00 front squats (95/65)
2:00 HSPU, or any push-up variation
2:00 front rack lunges (95/65)
2:00 rest
Accessory:
Accumulate 1:00 banded hip flexor stretch + 1:00 seated hamstring stretch/side + 1:00 prone T raises https://youtu.be/3GJoiYUYwr0