Monday, May 20
Warm-up: 2 rounds - 1:00 easy row, bike, or ski + 10 alt Cossack squat + :30 easy jump rope + 8 alt reverse Samson + :30 figure-4 stretch/side + 6/side thoracic reach from low squat
WOD:
For time (25:00 cap) -
1500/1350 meter row or ski
100 double under or 150 singles
50/40 cal bike
100 double under or 150 singles
1500/1350 meter row or ski
Accessory:
3x6-8 supine hamstring walk-out (:60 rest between rounds)
https://youtu.be/jQ9BcglfyVo?si=X8L5Sz0wUvEV071i
Tuesday, May 21
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell or pvc) + box step up/leg + scorpion stretch/side + broad jump
Strength:
Every :90 x9 (14:00) -
Power snatch
Set 1 - 3 reps @ 70% 1RM
Set 2 - 2 reps @ 75% 1RM
Set 3 - 1 rep @ 80% 1RM
Set 4 - 3 reps @ 75% 1RM
Set 5 - 2 reps @ 80% 1RM
Set 6 - 1 rep @ 85% 1RM
Set 7 - 3 reps @ 80% 1RM
Set 8 - 2 reps @ 85% 1RM
Set 9 - 1 rep @ 90% 1RM
WOD:
Every 4:00 x3 (12:00) -
10-8-6
Alt DB snatch (50/35 or 40/25 or 30/15)
Box jump over or step-over (24/20 in)
*Athlete will complete 24 reps of each movement within 4:00 interval
Accessory:
3x6/side banded 3-point clock plank, light band (:60 rest)
https://youtu.be/OfBwA_yyEI0?si=Hdv29U-OnZIgrFbK
Wednesday, May 22
Warm-up: 5-4-3-2 front squat + back squat (start w/ empty barbell and build to 65% 1RM front squat) + DB hang power clean + DB front rack lunge/side (light) + inch worm w/ push-up
Strength:
12:00 EMOM from rack @ 65% 1RM front squat or moderate weight -
3 front squat
6 back squat
WOD:
3:00 work/1:00 rest x4 (16:00) -
12 DB hang power clean + 12 DB front rack lunge (2 @ 50/35 or 40/25 or 30/15)
AMRAP sit-up in remaining time
Accessory:
2-3x 10-12 side plank banded row w/ knee drive (:01 pause in row position)
https://youtu.be/zGic6Og1omU?feature=shared
Thursday, May 23
Warm-up: 200 meter easy run, row or ski (1x) directly into 8-6-4 tempo trx row + alt curtsy lunge + banded good morning + pvc pass through + :20 pike hold from bench
Strength:
In 12:00, superset the following x3 (:60 rest between supersets) -
8-10/side - crossover box step-up (24/20 in)
:30-:45 weighted frog pump, :01 pause @ top (moderate weight)
WOD:
7:00 AMRAP for total reps -
800 run (or row or ski)
Max bar muscle-up, pull-up or challenging trx row
-3:00 rest-
5:00 AMRAP -
400 meter run (or row or ski)
Max burpees or up downs in remaining time
-3:00 rest-
3:00 AMRAP -
200 meter row, ski, or run
Max HSPU, pike push-up, or any push-up variation in remaining time
Accessory:
Accumulate 1:00/side from rig - banded hip flexor stretch + banded hamstring stretch
Friday, May 24
Warm-up: 3 rounds - 8 bench press (start w/ empty barbell and build) + 8 supine toes-to-rig + :30 supine weighted chest opener stretch + :30/side OH tricep stretch https://youtu.be/fGx6URbI99A?si=w_Y77kkmUpiNFphK
https://youtu.be/6jp7eMS-FRM?si=TazkbwdLgYEtE7sP
Strength:
Every :90 x4 (12:00) -
10-12 DB chest fly (2 @ moderate weight) https://youtu.be/z8juzhSsFKU?si=mECMzDb8avDVmTU2
8-10/side 1-arm DB bent-over row @ moderately challenging weight
WOD:
20:00 AMRAP (steady state - zone 2) -
5-10-15-20-25….
Bench press (135/95 or 95/65 or 65/45)
Toes-to-bar, knees-to-elbow, or v-up
Kettlebell swing (54/35 or 35/20)
*Continue adding 5 reps until 20:00 is up
Accessory:
2-3x/side 30-ft KB bottoms up carry, light to moderate weight (rest as needed)
https://youtu.be/ppT0fNUrHKI?si=BJRVfALAqK7sh7AU
Saturday, May 25
Warm-up: 2:00 easy bike (1x) directly into 8-6-4-2 deadlift (start w/ empty barbell and build to 80% 1RM) + wall ball thruster + :20 easy jump rope + :20 weight shift from handstand or pike or alt shoulder tap from plank https://youtu.be/EiNDnxLsL3Q?si=jaQDvLY4ZsrWrzlC
WOD:
30:00 EMOM -
30 double under or 60 singles
15 wall ball (20/14 or 14/10)
5 deadlift @ 80% 1RM
15/12 cal bike
30-ft handstand walk or :30 handstand walk progression
Rest
Accessory:
30 prone pvc behind the neck press + 1:00/side prone banded shoulder stretch