Monday, June 3

Warm-up:  5-4-3 muscle clean + thruster (empty barbell) + :20 handstand hold or plank + DB snatch/side (light) + :30 easy row or ski + KB hip opener stretch/side 

Strength

12:00 EMOM (start light and build to moderate complex) -

  1. 1 squat clean + 2 front squat + 1 push press + 2 jerk (push or split)

  2. :40-:60 handstand work or challenging plank 

  3. Rest 

WOD

For time -

42-30-18 

Alt DB snatch @ 50/35 or 40/25 or 30/15 

Calorie row or ski 

Accessory

Superset x2-3 (:60 rest) -

  1. 8-10 DB lat pullover 

  2. 8-10/side 1-arm bent over row 

Tuesday, June 4 

Warm-up: 3 rounds - 10 pvc pass through + :30 easy jump rope + 8 alt reverse Samson + :30 easy bike + 10 alt toe touch from plank + :30 chest opening stretch 

Strength

In 12:00, superset the following x3 (:90 rest between supersets) -

  1. 10 KB push-up (2 @ 54/35) 

  2. 12 KB suitcase walking lunge (2 @ 54/35 or 35/20 or 20/10) 

  3. 14 alt KB plank pull through (54/35 or 35/20) https://youtu.be/fKbu_2L94x8?si=of7myFiSqn1N3mUq

WOD

Every 5:00 x4 (20:00) -

30 double under or 50 singles 

200 meter run 

10 burpees 

200 meter run 

30 double under or 50 singles 

*Goal for this WOD - sprint hard, rest long; score is slowest round

Accessory

Accumulate 50-75 banded tricep extensions 

https://youtu.be/HXia-KuaBu4?si=XLthE1vAzVbmNHvK

Wednesday, June 5

Warm-up:  8-6-4 back squat (start w/ empty barbell) + alt Cossack squat + thoracic rotation/side from runners lunge + supine toes-to-rig + :30 banded pvc hollow hold  https://youtube.com/shorts/CycoY4pSbLM?si=WhMWPKsh-IaNYYnm

Strength

12:00 EMOM (start light and slowly build by 5-10% each rounds if possible) -

0:00-4:00 - 5 back squat

4:00-8:00 - 3 back squat

8:00-12:00 - 1 back squat 

WOD

2 rounds @ steady pace (4:00 rest between rounds) -

30 sit-up 

25 bike cals 

20 toes-to-bar, knees-to-elbow, or v-ups 

15 back squat (185/125 or 155/105 or 95/65)

10 bar muscle-up, or 15 pull-up or challenging pull variation

*Be mindful to leave space for bar work when setting up back squat 

Accessory

Accumulate 40-60 supine hamstring curl on exercise ball

https://youtu.be/FJ_-MsAY7DY?si=t5pHXNK1PWOxBWna

Thursday, June 6 

Warm-up: 3 rounds - 8 dips from bench + 10 banded pull-apart + 8 bench press (start w/ empty barbell) + 10 banded good morning + 8 alt lateral box step over (no weight) 

Strength:

Every :90 x4 (12:00) -

  1. 4 bench press (build slightly heavier than WOD weight) 

  2. 8 lateral DB goblet box step-over (50/35 or 40/25 or 30/15 / 24/20 in) https://youtu.be/jANFe5lWUf0?si=xTfS53y4EZVUhMbF

WOD

20:00 AMRAP @ steady pace -

5 bench press (155/105 or 105/75 or 75/45) 

5 dips from rings, dip handles, or bench 

10 DB Romanian deadlift (2 @ 50/35 or 40/25) 

10 alt renegade row (2 @ 50/35 or 40/25 

Accessory

Tabata banded alternating side steps 

Friday, June 7

Warm-up: 1:00 easy row or ski (1x) directly into 8-6-4-2 wall ball thruster + power clean (start w/ empty barbell and build to WOD weight) + thread the needle w/ thoracic rotation/side + alt quad stretch + alt scorpion stretch 

Partner WOD

For time (you go, I go) -

180 wall ball (20/14 or 14/10) 

120 cal row or ski 

60 hang power clean (135/95 or 95/65) 

*Partners spit reps evenly; complete entire movement before moving on to next 

Accessory

Accumulate 1:00/side trunk stretch on rig + 1:00 straddle stretch w/ middle reach 

https://youtube.com/shorts/RTbCz00XFEM?si=czG1Cq1Wm_PF7ies

https://youtu.be/HZRZ18fDleg?si=f9kForYpJp3Klych

Saturday, June 8

Warm-up: 5-4-3 kip swing or standing banded pvc arch/hollow + inch worm w/ push-up + upward dog to downward dog (:05 hold/position) + :30 high knees   https://youtu.be/RQlTqMHLn6I?si=IhxClNby38Vb9FOL

Strength

In 14:00, superset the following core circuit x5 (:60 rest between supersets) - 

21-15-9-15-21

Hollow rock 

Plank roll https://youtube.com/shorts/3mS3Kiy9IdE?si=9clAbBnycNJmZvl5

WOD: 

“Helen” 

3 rounds for time -

400 meter run 

21 KB swing (54/35 or 35/20) 

12 pull-up or ring row 

Accessory

Accumulate 40-60 supine barbell windshield wiper 

https://youtube.com/shorts/01RPcNAVN7w?si=GsacgFk9vx9ljzbY

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