Monday, May 13
Warm-up: 2 rounds - 12 alt scorpion stretch + 10 supine toes-to-rig + 8 pike push-up from bench or floor + :30 high knees + :30 runners lunge w/ thoracic rotation/side
Strength:
In 12:00, superset x3 (:90 rest between sets) -
10-12 DB rear delt fly (2 @ light to moderate weight) https://youtu.be/3gJXpfwg_go?si=xmLOQBfV1HSgzQye
12-15 handstand push-up, or other challenging push-up variation
15-20 banded tricep overhead extension https://youtu.be/GR93TmttADE?si=JMGGcFe3K-peoQJd
WOD:
Every 3:00 x6 (18:00) -
400 meter run, row, or ski (scale to 200)
12 toes-to-bar, knees-to-elbow, or v-ups (scale to 9)
Accessory:
3x 21 bicep curl series @ 45/35 (:90 rest between sets)
https://youtu.be/2JOXXpD4HcY?si=lMjbJdnC8j5isoByD
Tuesday, May 14
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean (start w/ empty barbell and slowly build) + banded good morning + pvc pass through + :30 easy jump rope
Strength:
In 15:00, superset the following x4 (:60 rest between rounds) -
15 hollow rock
30 Russian twist w/ wall ball (20/14 or 14/10)
15 sit-up w/ wall ball (same weight as above)
*Get a few hang power cleans after each round to prepare for WOD
WOD:
15:00 EMOM for total jump rope reps -
2 deadlift + 4 hang power clean @ 175/125 or 135/95 or 95/65
Max jump rope reps (double or single)
Rest
Accessory:
3x12-15 prone swimmers w/ light plates if possible (:60 rest between sets)
https://youtu.be/kyoC0Q9VLIY?si=FHccLpeMju7rVF4j
Wednesday, May 15
Warm-up: 2 rounds - 12 alt groiner + 10 bootstrapper + 8 alt box step-up + 6/side thread the needle w/ thoracic rotation + 4/side DB OH walking lunge or goblet lunge (light weight)
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
6/side DB overhead walking lunge or goblet lunge (50/35 or 40/25 or 30/15)
12 DB hip thrust from bench, :03 pause @ top (same weight as above)
WOD:
Every 2:00, alternate between the following x9 (18:00) -
12/9 cal bike + 4 bar muscle-up or 8 pull-up or trx row
12/9 cal row or ski + 8 box jump over or step-over (24/20 in)
12/9 cal bike + 12 wall ball (20/14 or 14/10)
*Scale to 9/6 calories to assure at least :30 rest/round
Accessory:
Tabata banded side step
https://youtu.be/pzQ2M_iY0D8?si=-01TXrNu1VweiYLc
Thursday, May 16
Warm-up: 5-4-3 front squat + strict press + bent-over row, :03 pause @ top (empty barbell) + banded pull-apart + inch worm w/ push-up + :30/side banded pec stretch
Strength: (12:00)
Complete the following from rack every :90 x8 (start light and build if possible) -
1 front squat + 1 thruster + 1 shoulder to overhead
WOD:
For time -
12-10-8-6-4-2
DB front squat (2 @ 50/35 or 40/25 or 30/15)
DB push press (same weight as above)
DB renegade row, alternating (same weight as above)
Accessory:
Accumulate :30-:60/side of the following -
KB trap stretch + banded lat stretch + supine crossover hip stretch
https://youtu.be/mibpqZj4MK4?si=MZy6RMYzAr6kHlle
https://youtu.be/rYE95M6D0Mo?si=7SffhG5eXNeohbvJ
Friday, May 17
Warm-up: 8-6-4-2 bench press (start w/ empty barbell and slowly build) + side lying thoracic rotation/side + OH squat (empty barbell or light plate) + 20-ft banded KB OH carry/side @ light weight (athlete may need 2 separate barbells for this warm-up)
https://youtu.be/EHZJns1bXPM?si=vUyx_4tbnFQyg_d8
https://youtu.be/afKOtGKXU7c?si=f8z50nopsyxgWRQe
Strength:
Every :90 x10 (15:00) -
Set 1 - 5 @ 50% 1RM
Set 2 - 5 @ 55% 1RM
Set 3 - 4 @ 60% 1RM
Set 4 - 4 @ 65% 1RM
Set 5 - 3 @ 70% 1RM
Set 6 - 3 @ 75% 1RM
Set 7 - 2 @ 80%1RM
Set 8 - 2 @ 85% 1RM
Set 9 - 1 @ 90% 1RM
Set 10 - 1 @ 95% 1RM or higher
*Build to a heavy single or stay moderate for 3-5 reps/set
Partner WOD:
16:00 EMOM for total burpees (Partners switch every minute - you go, I go) -
8 overhead squat (85/55 or 45/35) + max lateral burpees over bar
*Scaling option - plate overhead squat @ light weight + up downs https://youtu.be/Vn6MVIaG598?si=Sr-fD28MyXT_pDo-
Accessory:
Accumulate 1:00/side - banded pec stretch + banded hamstring stretch
Saturday, May 18
Warm-up: 3 rounds - 12 banded lat pull-down + 10 tempo trx row + 8 KB deadlift (2 @ light weight and build) + 6/side KB hip opener stretch + 4 inch worm w/ push-up
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
Max unbroken strict pull-up
8-10 DB chest supported rows, :01 pause @ top (moderate weight)
WOD:
30:00 EMOM for total calories -
12 KB deadlift (2 @ 70/54 or 54/35 or 35/20)
Max bike cals
Rest
Max row or ski cals
12 alt goblet lunge (70/54 or 54/35 or 35/20)
Rest
Accessory:
2x20/side banded box step-up (24/20 in)