Monday, June 10
Warm-up: 8-6-4-2 deadlift (start w/ empty barbell and slowly build) + KB bottoms up press/side (light) + push-up to pike + alt reverse Samson + pvc pass through
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
8 1-arm DB strict press (right) + 8 1-arm DB OH walking lunge (right)
8 1-arm DB strict press (left) + 8 1-arm DB OH walking lunge (left)
*DB weight suggestion = 50/35 or 40/25 or 30/15
WOD:
For time -
21-18-15-12-9-6-3
Push-up
3-6-9-12-15-18-21
Deadlift (135/95 or 95/65)
Accessory:
3x10 barbell hip thrust, same as deadlift weight (:60 rest between sets)
Tuesday, June 11
Warm-up: 200 m row or ski (1x) directly into 2 rounds - 10 alt single leg v-up + :30 trx chest opening stretch + 10 alt groiner + :10 chin over bar hold (supinated grip)
Strength:
12:00 EMOM -
:30-:45 feet elevated KB plank (2 @ solid weight for stability) https://youtu.be/OHnvqNqra-o?si=swckSaIwsxCv1_mo
Supinated grip pull-up (1 set @ 8/10 RPE or close to failure)
Rest
WOD:
Every 6:00 x3 (18:00) -
1,000/800 meter row or ski
15 toes-to-bar, knees-to-elbow, or toes-to-rig
Accessory:
Superset x2 (3:00 rest between supersets) -
Max unbroken DB bicep curl (2 @ challenging weight)
Max unbroken DB bicep curl (2 @ moderate weight)
Max unbroken DB bicep curl (2 @ light weight)
Wednesday, June 12
Warm-up: 1:00 easy bike (1x) directly into 5-4-3 back squat (start w/ empty barbell and slowly build) + thoracic rotation/side from low squat + Cossack squat/side + DB hang power clean (light)
Strength:
Every :90 x4 (12:00) -
3-5 back squat (start light and build to WOD weight)
:30/side Copenhagen plank
WOD:
5 rounds for quality reps @ steady pace -
15 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
10 cal bike
5 back squat @ 225/155 or 155/105 or 85/55
Accessory:
Tabata banded X walk
https://youtu.be/RyJonI6zQaE?si=h9Mn6TqL7TZpe9M2
Thursday, June 13
Warm-up: 2 rounds - 5 snatch pull + 3 snatch high pull + 5 muscle snatch + 3 overhead squat (empty barbell or pvc) + 10 banded pull-apart + :30 alt plank to downward dog + :30 lateral line hops
WOD:
30:00 EMOM -
5 power snatch + 5 overhead squat (95/65 or 65/45 or 45/35)
10 lateral burpees over barbell (scale to up downs)
15 sit-up (weighted or GHD if possible)
200 meter run (scale to 100)
Rest
Accessory:
3x10-15/side banded row from plank
https://youtu.be/_IMOVkjH5q0?feature=shared
Friday, June 14
Warm-up: 3 rounds - 8 bench press (start w/ empty barbell and slowly build) + :30 pvc banded pull down from hollow + 8 tempo ring row + :30 easy jump rope
Strength:
14:00 EMOM (start light and slowly build by 5-10% each set if possible) -
0:00-4:00 - 5 bench press @ light/moderate weight
4:00-5:00 - Rest
5:00-9:00 - 3 bench press @ moderately heavy weight
9:00-10:00 - Rest
10:00-14:00 - 1 bench press @ heavy weight
Partner WOD:
20 rounds for time (you go, I go) -
3 bar muscle-up or 6 pull-up
24 double under or 48 singles
*Partners switch after 1 full round to complete 10 rounds each
Accessory:
2-3x 200 m Farmers carry, 2:00 rest between rounds (2 @ 50/35 or 40/25 or 30/15)
Saturday, June 15
Warm-up: 10-8-6-4-2 power clean (start w/ empty barbell and build to WOD weight) + alt plank-up + wall ball thruster (light) + KB hip opener stretch/side
WOD:
“Holleyman”
30 rounds for time -
5 wall ball (20/14 or 14/10)
3 handstand push-up, or any push-up variation
1 power clean (225/155 or 155/105 or 95/65)
Accessory:
1:00 supine weighted pec stretch on bench (5# plate in each hand)
1:00/side banded hamstring stretch
1:00 upward dog to downward dog