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 - 

  1. 30 ft HS walk or :30 alt shoulder tap from HS or plank 

  2. :30-:45 banded hollow rock

    https://youtu.be/tWNv7pCaVA4?si=sUo_ohrbK9REwQ79

  3. 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) 

https://youtu.be/3rtUK_jUv4s?si=49pbT9jUSIXrGT7x

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