Monday, June 24
Warm-up: 8-6-4 DB OH walking lunge/side (light) + banded bent over row (:03 pause @ top) + muscle snatch (empty barbell) + :30 easy jump rope + pvc pass through
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
6-8/side 1-arm DB overhead walking lunge (50/35 or 40/25 or 30/15)
8-10/side 1-arm bent over row (same weight as above)
WOD:
4 rounds for time (:60 rest between rounds) -
30 double under or 60 singles
15 hang power snatch (75/55 or 45/35)
30 double under or 60 singles
Accessory:
Accumulate 1:00/position - banded 3-way shoulder stretch
Tuesday, June 25
Warm-up: 5-4-3 back squat (light) + toe touch from plank/side + tempo ring row + kip swing + quadruped thread the needle w/ thoracic rotation/side + bootstrapper
Strength:
15:00 EMOM -
3-5 back squat, building slightly heavier than WOD weight
30-ft HS walk, :30 weight shift from HS or pike, or :30-:45 challenging plank
Rest
WOD:
10:00 AMRAP -
3 bar muscle-up or 6 chest-to-bar, chin-over-bar pull-up, or ring row
6 back squat (185/125 or 135/95 or 95/65)
Accessory:
Accumulate 60-80/side banded X walk
https://youtu.be/RyJonI6zQaE?si=w_FJyVxFZZhlInZc
Wednesday, June 26
Warm-up: 2:00 easy row, bike, or ski directly into 5-4-3-2-1 deadlift + bench press (start light and build to WOD weight) + scorpion stretch/side + alt Cossack squat
WOD:
For quality reps @ steady pace -
15-12-9-6-3
Deadlift @ 125% BW, or BW, or ½ BW
15/12 cal bike after each round (scale to 12/9)
-3:00 rest-
15-12-9-6-3
Bench press @ BW or ¾ BW or ½ BW
15/12 cal row or ski after each round (scale to 12/9)
Accessory:
3x10-15 prone hamstring curl w/ med ball
https://youtu.be/QmM132RRFmQ?si=qhu5xhjHZApdyVuT
Thursday, June 27
Warm-up: 2:00 easy row, bike, ski or run (1x) directly into 2 rounds - 5 inch worm w/ push-up + 10 supine toes-to-rig + 5 reverse Samson stretch/side + 10 alt box step-up
WOD:
30:00 EMOM @ steady pace -
:45 burpees or up downs
:45 toes-to-bar, knees-to-elbow, or toes-to-rig
:45 box jump or alt box step-up (24/20 in)
:45 sit-up (GHD or weighted if possible)
Rest
Accessory:
3x10-12 DB v-sit bicep curl from bench (2 @ moderate weight, :60 rest)
https://youtube.com/shorts/PiwwmaKLfU8?si=Puml8y1y-_w0PGnh
Friday, June 28
Warm-up: 3 rounds - 10 banded good morning + 8 wall ball thruster + 6/side thoracic rotation from runners lunge + 4 tempo dips from bench + :30 high knees
Partner WOD:
For time -
2:00 work / 2:00 rest until 200 wall balls -
200 meter run
10 KB swing (54/35 or 35/20)
Max wall balls in remaining time (20/14 or 14/10)
*P1 works for 2:00 while P2 rests, then partners switch
Accessory:
10-8-6-4-2
Dips from handles or bench, :02 eccentric and concentric tempo (:60 rest b/t sets)
Saturday, June 29
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean + banded pull-apart + banded forward raise + banded snow angels + kip swing or standing banded arch to hollow https://youtu.be/1HJhUinMiGg?si=jSQnABrb8wNW63kA
Strength:
Every :90 x8 (12:00) -
1 power clean + 1 jerk, push or split
*Start light and build to challenging complex if possible
WOD:
15:00 AMRAP -
50/40 cal row, bike or ski
50 push-up
50 hang power clean (135/95 or 95/65 or 45/35)
Mar bar muscle-up, chest-to-bar pull-up, or pull variation in remaining time
Accessory:
Accumulate 1:00/side figure-4 stretch against rig + 1:00/side banded hamstring stretch + 1:00 upward dog to downward dog