Monday, May 31
Warm-up: 5-4-3-2-1 kip swing + back squat (start light and build) + ring row (as horizontal as possible) + inch worm w/ push-up + quadruped thread the needle w/ thoracic rotation/side
Strength:
Every 2:00 x6 (12:00) -
Back squat
5 @ BW or ¾ BW or ½ BW
WOD:
2:00 work / 1:00 rest x5 (15:00) -
18/15 cal row, bike, or ski
Max bar muscle-up or pull-up in remaining time
Accessory:
Tabata banded seated row
https://youtu.be/oiP_S1jwHvE?si=4NsklNoQI2zdn7mY
Tuesday, April 1
Warm-up: 8-6-4 - snatch pull + snatch high pull + muscle snatch + OHS (empty barbell) + supine toes-to-rig + alt hamstring scoop + pvc pass through + cat cow
Strength:
Every 2:00 x6 (12:00) -
2 power snatch + 2 OHS + 2 hang power snatch + 2 OHS @ light/moderate weight
WOD:
Every 4:00 x4 (16:00) -
12 toes-to-bar, knees-to-elbow, or v-ups
16 alt DB snatch (50/35 or 40/25 or 30/15)
12 toes-to-bar, knees-to-elbow, or v-ups
*Athlete should get at least 1:00 rest per round; scale reps accordingly
Accessory:
Accumulate 40-60/side Copenhagen plank rotations
https://youtu.be/X4P6aeUbAN4?feature=shared
Wednesday, April 2
Warm-up: 2 rounds - 10 banded pull-apart + :30 easy jump rope + 10 alt single leg v-up + :20 HS hold or plank + 10 alt scorpion stretch + :30 alt lat stretch from child’s pose
https://youtube.com/shorts/fn3bPDM4gk8?si=C4cLkcQhf2_NXvyC
Strength:
12:00 EMOM -
30 ft HS walk or :30 alt shoulder tap from HS or plank
:30-:45 banded hollow rock
Rest
WOD:
5 rounds for time (1:00 rest between rounds) -
30 double under or 60 singles
30 sit-up
30 double under or 60 singles
Accessory:
3x8-10/side KB windmill @ light/moderate weight (:60 rest between rounds)