Monday, June 17
Warm-up: 8-6-4 bench press (start w/ empty barbell and slowly build) + alt scorpion stretch + inch worm w/ push-up + :30 forearm/wrist flexor stretch on bench
Strength:
Every :90 x8 (12:00) -
5 bench press (start light/moderate and build to a heavy set if possible)
WOD:
3 rounds for time -
400 meter farmers carry (2 @ 35/20 or 25/10)
35 sit-ups
Accessory:
Accumulate 2:00-3:00 weighted plank @ challenging weight
Tuesday, June 18
Warm-up: 3 rounds - 6 alt DB snatch (light) + :30-:45 gymnastics specific warm-up + 6 overhead squat (empty barbell or pvc) + :30 easy jump rope + 10 pvc pass through
Strength:
In 15:00 complete 4 rounds of the following (:90 rest between rounds) -
10-8-6-4 alternating DB snatch (build to heavy set of 4 if possible)
:30-:60 work on gymnastics skill of choice
WOD:
15:00 EMOM for total jump rope reps -
10-15 overhead squat (75/55 or 45/35)
Max double under or singles
Rest
Accessoy:
Accumulate 60-100 kneeling banded crunches
https://youtu.be/bnEbdVGBYZI?si=1hzhLm6tOpofE-1O
Wednesday, June 19
Warm-up: 200 m easy row or ski (1x) directly into 5-4-3 clean pull + clean high pull + muscle clean (empty barbell) + push-up to pike + bootstrapper
Strength:
9:00 EMOM (start light and build to heavy single if possible) -
1 power clean or squat clean, athlete’s choice
WOD: (20:00)
“The Chief”
3:00 AMRAP x5 (:60 rest between AMRAPs) -
3 power clean (135/95 or 95/65)
6 push-up
9 air squat
Accessory:
3x10/side side lying banded open book stretch
https://youtube.com/shorts/_2iQhZaUXd0?si=ofGJLPzw258Ho3ct
Thursday, June 20
Warm-up: 2:00 easy row or ski (1x) directly into 2 rounds - 10/side side plank banded row + 8 tempo ring row + 10 banded pull-apart + :30 chest opening stretch
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
14-16 alt KB gorilla row (2 @ 54/35 or 35/20)
10-12 DB lat pullover (50/35 or 40/25 or 30/15) https://youtu.be/FK4rHfWKEac?si=KORJSKi6f6K_nkqa
Max unbroken strict pull-up
WOD:
5 rounds @ high effort (1:1 work/rest ratio) -
500 meter row or ski
Accessory:
3x 21 bicep curl series (7 bottom to half + 7 half to top + 7 full)
Friday, June 21
Warm-up: 3 rounds - 10 alt box step-up + 8 supine toes-to-rig + 10 alt quad stretch + 8/side thoracic rotation from runners lunge + :30 plate hops + :30/side pigeon stretch
Partner WOD:
For time (you go, I go) -
80 toes-to-bar, knees-to-elbow, or v-ups
60 bike cals
40 box jump over or step-over (24/20 in)
20 shuttle runs (25-ft down + 25-ft back = 1 rep)
40 box jump over or step-over (24/20 in)
60 bike cals
80 toes-to-bar, knees-to-elbow, v-ups
*Coach to set up cones for shuttle run outside
Accessory:
Tabata Pallof rotation (4 rounds/side)
https://youtu.be/L5J3juj8PYg?feature=shared
Saturday, June 22
Warm-up: 3 rounds - :30/side seated hamstring stretch + 8 alt Cossack squat +:30/side pigeon stretch + 6 deadlift (light) + :30 alt upward to downward dog + 6 back squat (light)
WOD:
For quality reps + total load (start @ 50% 1RM or light weight and rest as needed) -
10-9-8-7-6-5-4-3-2-1
Deadlift
Back squat
Tempo dips from handles or bench (:03 eccentric and concentric)
*Build every round or every other round if possible or stay moderate to focus on form
Accessory:
3x10-15/side elevated single leg hip thrust