Monday, May 27
Warm-up: 3 rounds - :30 easy cardio machine + 10 bootstrapper + 8 push-up to pike + 10 pvc pass through + 8 tempo ring row + 10 alt Cossack squat
WOD:
“Murph”
1 mile run
100 pull-up
200 push-up
300 air squat
1 mile run
*Partition options - 5/10/15 x20 or 10/20/30 x10 or 20/40/60 x5
**Scaling options - cut reps in half; complete ring rows or lat pull-downs instead of pull-ups
Tuesday, May 28
Warm-up: 1:00 easy bike (1x) directly into 5-4-3-2 power clean (start w/ empty barbell and build to 60% 1RM) + scorpion stretch/side + reverse Samson/side + inch worm
Strength:
Every :90 x9 (14:00) -
3 power clean @ 60% 1RM
2 power clean @ 65% 1RM
1 power clean @ 70% 1RM
3 power clean @ 65% 1RM
2 power clean @ 70% 1RM
1 power clean @ 75% 1RM
3 power clean @ 70% 1RM
2 power clean @ 75% 1RM
1 power clean @ 80% 1RM
WOD: (15:00)
6 rounds for max bike calories (:90 work / :60 rest) -
21-18-15-12-9-6
Sit-up
Max bike calories in remaining time
Accessory:
1:00 prone weighted pec stretch + 1:00/side banded hamstring stretch
https://youtube.com/shorts/w5PFQ5myN7U?feature=shared
Wednesday, May 29
Warm-up: 2 rounds - 12 banded snow angel + 10 alt reverse lunge + 8 banded good morning + 6 strict press (empty barbell) + :30 easy jump rope
Strength:
12:00 EMOM -
0:00-4:00 - 4 strict press (start light and build by 5-10% per round if possible)
4:00-8:00 - 3 push press (start moderate and build by 5-10% per round if possible)
8:00-12:00 - 1 jerk (push or split) @ challenging weight
WOD:
For time -
50 double under or 100 singles
30 KB deadlift (2 @ 54/35 or 35/20)
50 double under or 100 singles
30 KB swing (54/35 or 35/20)
50 double under or 100 singles
30 goblet lunge (54/35 or 35/20)
50 double under or 100 singles
Accessory:
Tabata v-up, tuck-up, or single leg v-up (athlete’s choice)
Thursday, May 30
Warm-up: 1:00 easy row or ski (1x) directly into 8-6-4-2 back squat (start w/ empty barbell and build to 75% 1RM) + alt thoracic reach from low squat + face pull from rings or trx, :01 pause in top position + dip from bench
Strength:
In 10:00, complete 2 rounds (:90 rest after 15 reps are completed) -
3 back squat @ 75% 1RM or moderately heavy weight
5 back squat @ 65% 1RM or moderate weight
7 back squat @ 55% 1RM or moderately light weight
WOD:
Every 6:00 x3 (18:00) -
400 meter row or ski
20 wall ball (20/14 or 14/10)
5 bar muscle-up or jumping bar muscle-up, or 10 chest-to-bar or other challenging pull variation
Accessory:
3x8-10 DB hip thrust, :03 pause in top position (:60 rest between sets)
Friday, May 31
Warm-up: 1:00 easy bike (1x) directly into 3 rounds - 12 banded pull-apart + 10 alt box step-up + 8 alt single leg v-up + 6 DB bench press (start light and build) + 4/side thoracic rotation from runners lunge
WOD:
10 rounds w/ partner (for time and total bike cals) -
15 toes-to-bar, knees-to-elbow, or supine toes-to-rig
12 alt box step-up (DB goblet @ 50/35 or 40/25 or 30/15 - 24/20 in)
9 DB bench press (2 @ 50/35 or 40/25 or 30/15)
*Max bike cals (P2 bikes until P1 completes the above circuit, then they switch to complete 5 full rounds each); partners share a bike if possible
Accessory:
2-3 rounds (rest as needed) -
8-10/side banded side lying open book stretch (light band)
:30/side figure-4 into hamstring stretch
:30 upward dog into child’s pose
https://youtube.com/shorts/_2iQhZaUXd0?si=-VNUX_I-hhyPDQ-B
https://youtube.com/shorts/pF5u0h-72NM?si=0RYkmarB1hqdpJeD
https://youtu.be/jinp36s4Nys?si=JCzFQZiVbSLWD0ZB
Saturday, June 1
Warm-up: 8-6-4 deadlift + power clean + front squat (start w/ empty barbell and build) + alt pistol squat to bench + alt DB snatch (start light and build) + split stance squat/side (no weight) + :20 HS hold, pike hold from bench, or plank
Strength:
Every :90 x4 (12:00) -
3 deadlift + 3 hang power clean + 3 front squat (start light and build)
:30 strict HSPU, pike push-up from bench, or seated DB overhead press
WOD:
In 18:00, complete 2 rounds for total reps -
2:00 max alt pistol squat
-1:00 rest-
2:00 max alt DB snatch @ 50/35 or 40/25 or 30/15
-1:00 rest-
2:00 max DB OH walking lunge @ 50/35 o4 40/25 or 30/15 (switch arms as needed)
-1:00 rest-
Accessory:
Accumulate 1:00/position - 3-way banded shoulder stretch
Accumulate 30/side - DB external rotation @ light weight