Monday, June 5
Warm-up: 3 rounds - 3 bear complex (start w/ empty barbell and slowly build) + 5 inch worms w/ push-up + 7 thoracic rotations from runners lunge/side
Strength:
Every :90 x8 (12:00) -
1-2 bear complex, building to a heavy single if possible (1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press)
*Athlete can use DB’s if preferred
WOD:
For time -
9-7-5-3
Wall walks
*400 meter run after each round
Accessory:
Accumulate 1:00 figure-4 stretch on wall https://youtu.be/Wrc8bvRpKUA
Tuesday, June 6
Warm-up: 2 rounds - 12 banded good mornings + 10 banded pull-aparts + 8 tempo ring rows + 6 DB deadlift (light weight) + :30 pigeon stretch/side
Strength:
In 14:00, superset the following x4 (:90 rest between rounds) -
8-10 DB deadlift, banded and/or deficit if possible (2 @ moderate weight) https://youtu.be/20-utFXBwG0 / https://youtu.be/AWHcTQWMePU
:30-:45 seated alt banded row with pause https://youtube.com/shorts/kZRYaaHG6fw?feature=share
WOD:
4 rounds for time -
15 pull-ups or ring rows
15 cal row or ski
Accessory:
3x 12-15/side - side plank with knee drive https://youtu.be/9XtKtWU3cjc
Wednesday, June 7
Warm-up: 10-8-6-4-2 alt reverse Samson + alt Cossack squat + alt thoracic reach from squat + :30 easy jump rope
Strength:
12:00 EMOM -
:30-:45 alt DB suitcase pulse lunge (2 @ 50/35 or 40/20) https://youtu.be/aAhBDEWjc1A
Rest
WOD:
Every 6:00 x3 (18:00) -
25 sit-ups
75 double under or 150 singles
25 wall balls (20/14 or 14/10)
*Scale reps as needed to assure :60 rest each round
Accessory:
3x 12-15 supine med ball hamstring curls
Thursday, June 8
Warm-up: 2 rounds - 12 plank-ups + 10 pvc pass through + 8 toes-to-rig + 6 muscle snatch + 4 OHS (pvc or empty barbell) + :30 handstand hold or plank
Strength:
15:00 EMOM -
8-10 overhead squat, light/moderate weight
Max unbroken HSPU, or any push-up variation
Rest
WOD:
For quality reps @ steady pace -
15 power or squat snatch (95/65 or 55/35)
15 toes-to-bar, knees-to-elbow, or v-ups
10 power or squat snatch (115/85 or 85/55)
15 toes-to-bar, knees-to-elbow, or v-ups
5 power or squat snatch (135/95 or 95/65)
15 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 1:00 stranding banded hamstring stretch/side https://youtu.be/hb0RpgIxD8k
Friday, June 9
Warm-up: 3 rounds - 5 clean pulls + 5 clean high pulls + 5 muscle clean (empty barbell) + :30 wrist rockers + :30 alt quad stretch
Strength:
E2MOM x8 (16:00) -
8-7-6-5-4-3-2-1
Power clean (start light and build to moderate/heavy single)
WOD:
14:00 AMRAP -
10/8 cal bike
2 power clean @ 85% 1RM or heavy weight
Accessory:
2-3x max effort supinated chin-over bar hold (rest :60 once your chin drops below bar) or 3x 12-15 bicep curls w/ empty barbell
Saturday, June 10
Warm-up: 10-8-6-4-2 explosive glute bridge https://youtu.be/LlV_F7r0tEg + banded lat pull-down from hollow + thruster (empty barbell) + alt scorpion stretch
Strength:
Every :90 x8 (12:00) -
5-4-3-2-1-1-1-1
Thruster (build to a heavy single, or stay moderate and stick with 3-5 reps each set)
*Take barbell from rack; use DB’s if preferred
WOD:
2 rounds for time -
30 cal row or ski
25 front squat (135/95 or 95/65 or 65/45)
20 burpees
15 push jerk (135/95 or 95/65 or 65/45)
10 bar muscle-up, or challenging pull movement
Accessory:
2-3x 8-10 dips from rings, dip handles, or bench