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 squat clean + 2 front squat + 1 push press + 2 jerk (push or split)
:40-:60 handstand work or challenging plank
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) -
8-10 DB lat pullover
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) -
10 KB push-up (2 @ 54/35)
12 KB suitcase walking lunge (2 @ 54/35 or 35/20 or 20/10)
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) -
4 bench press (build slightly heavier than WOD weight)
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