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) -

  1. 6-8/side 1-arm DB overhead walking lunge (50/35 or 40/25 or 30/15) 

  2. 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 -

  1. 3-5 back squat, building slightly heavier than WOD weight 

  2. 30-ft HS walk, :30 weight shift from HS or pike, or :30-:45 challenging plank 

  3. 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 -

  1. :45 burpees or up downs 

  2. :45 toes-to-bar, knees-to-elbow, or toes-to-rig

  3. :45 box jump or alt box step-up (24/20 in) 

  4. :45 sit-up (GHD or weighted if possible) 

  5. 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 

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