June 15

Monday, 6/15 

Warm up: 2 rounds - 15 banded pull aparts + :30 plank + :30 jacks + 10 pass throughs + 5 burpees

Strength: 

Every 2:00 for 10:00: 

5 strict pull-ups, :03 second negative + :30 hollow body rocks or hollow hold 

OR

6-8 ring rows, :03 hold at top + :30 hollow body rocks or hollow hold

WOD: 

Buy in: 1,000 meter row or ski 

Directly into 5 rounds for time: 

15 Cleans (no heavier than 135/95, or use DBs) 

30 Double unders or 60 single unders 

Accessory: 

2-3 rounds: 

20 banded lat pull downs 

10 v-ups or single leg v-ups 

Tuesday, 6/16

Warm up: 2 rounds - 15 good mornings + :20 reverse plank + :30 overhead plate hold + :30 banded side steps 

Strength: 

Every :90 for 4 rounds: 

1st: 3 strict press + 5 push jerk (start at 65% strict press 1RM and build from there, or use dumbbells, starting light and building) 

2nd: :30 max effort bike sprint

WOD: 

For time, 21-15-9: 

Deadlifts (use barbell, no heavier than 155/225, dumbbells or KB’s) 

Hand release push ups 

*400 meter run after each round 

Accessory: 

2-3 rounds, not for time: 

20 plank marches 

:30 Superman hold 

Wednesday, 6/17 

Warm up: 2 rounds - 10 sit ups + 10 pass throughs + 5 OHS with pvc + 5 HRPU + :30 high knees 

Strength: 

For 12:00- 

Work to moderate/heavy power snatch or stay light and work on form

*:30 barbell roll outs or barbell plank between lifts 

OR

15 plate ground to overhead + :30 plank - repeat at steady pace, move with purpose 

WOD: 

20:00 EMOM: 

1st: 10 overhead squats (use barbell, no heavier than 65/95, or pvc or plate)

2nd: 12 thrusters (use barbell same weight or dumbbells) 

3rd: 14 alternating DB snatches (35/50 for competitive athlete) 

4th: Max burpees 

5th: Rest

*Score is total # of burpees 

Accessory: 

Complete 2:00 star plank or side plank/side 

Thursday, 6/18

Warm up:  2 rounds - 20 shoulder taps from plank + :30 pec stretch/side + 10 lunges + 10 banded pull aparts + :30 glute bridge hold 

Strength: 

In 15:00: 

Work to heavy bench press (barbell or DB) 

*Complete 5 HSPU or 10 plank ups after each set 

WOD: 

Chipper for time: 

40 pull ups or ring rows 

40 box jumps or step ups 

50 sit ups 

40 KB swings (35/50 for competitive athlete)

40 double DB reverse lunges (35/50 for competitive athlete) 

Accessory: 

Complete 50 banded tricep pulls 

Complete 100 mountain climbers 

Friday, 6/19 

Warm up:  200 meters + 2 rounds - :30 kipping practice + :30 squat hold + :30 pigeon stretch/side + 10 Samson stretches + 5 inch worms 

Strength: 

For 12:00: 

Work to 80% Back squat or box squat, or stay light and work on form.  Use box if depth is not at, or below, parallel 

OR 

In 12:00, Complete 10-8-6-4-2-4-6-8-10 goblet squats, using heavier KB for lower reps, or stay light and work on form.  Take it slow (rest at least :30 between sets), focus on form, breathe. If you don’t get through all reps, it’s ok.  

WOD: 

15:00 AMRAP: 

3 Front squats (no heavier than 95/135, or use DB’s) 

3 Toes-to-bar

6 Front squats 

6 Toes-to-bar

9 Front squats 

9 Toes-to-bar…..

Continue adding 3 reps for each movement 

Accessory: 

200 m Farmer’s carry 

Monday, June 8th: 

Warm up: Shoulder mobility (coaches choice) + 2 rounds - :20 reverse plank + 10 pass throughs + :30 plate ground to overhead + :30 jacks 

+

Every :90 for 4 rounds: 

1st: 6-8 single arm DB push press + 40 m single arm DB overhead carry (switch arms each round)

2nd: :45 plank, weighted if possible (plate on back) 

+

4:00 on, 1:00 off for 4 rounds: 

400 meter run 

75 double unders or 100 singles 

Max single arm DB devil press in remaining time

+

Not for time: 

Accumulate 40 barbell curls (35/45) or dumbbell curls 

Tuesday, June 9th: 

Warm up: 2 rounds - :30 high knees + :30 butt kicks + 15 good mornings + :30 pec stretch + :30 pigeon stretch/side 

+

For 12:00: 

Work to moderate/heavy bench press triple 

OR 

Work at steady pace to complete the following (rest :30 between sets): 

10 incline bench press 

20 weighted step ups (10/leg)

+

20:00 EMOM: 

1st: 5 deadlift at 75% 1RM or 12 KB sumo deadlift 

2nd: 10 DB floor press 

3rd: 10 pull ups 

4th: 15 hollow rocks

5th: 15-20 wall balls 

+

2-3 rounds not for time: 

20 banded tricep pulls 

20 banded pull aparts 

Wednesday, June 10th: 

Warm up: 200 meters + 2 rounds - 10 alternating reverse lunges + 20 banded side steps + 5 inch worms with push up  

+

For 12:00: 

Work to moderate/heavy clean sequence (1 power clean + 1 hang power clean + 2 hang squat cleans) 

OR

12:00 EMOM:

1st: 12 DB deadlifts

2nd: 10 DB front squats 

+

For time:  

10-20-30-40

Hang clean and jerk (95/65 barbell) or DB hang clean and jerk 

*100 m single arm Farmer’s carry between rounds (50/35), switch arms as needed 

+

2-3 rounds not for time: 

:30 hollow hold

:30 side plank/side 

Thursday, June 11th: 

Warm up: 2 rounds - :20 handstand hold + :20 kipping, bar hang, or top of ring row hold + 10 single leg v-ups + :20 jumping squats 

+

E2MOM for 10:00 (complete all of the following in 2:00)

9 Lurpees - 1 lunge on each leg + burpee 

6 pull ups 

3 wall walks or 5 pike to plank from box 

+

3 rounds for time: 

40 calories 

15 toes to bar/kipping knees to elbow/hanging knee raises 

15 snatches (95/65) or 30 alternating DB snatches 

+

Not for time: 

Accumulate 100 shoulder taps from plank 

Friday, June 12th: 

Warm up: 2 rounds - 12 banded forward raises + 15 banded good mornings + :30 mountain climbers + :30 flutter kicks + 5 burpees 

For 12:00: 

Work on Gymnastics skill of choice (e.g., HSPU, handstand walks, kipping, etc..)

OR 

Complete the following every :90 for 12:00: 

1st: 10 ring rows + 16 alternating single leg v-ups 

2nd: 10/12 calorie bike - max effort 

+

20:00 AMRAP: 

20 kettlebell swings (55/35 for competitive athlete) 

30 sit ups 

40 goblet lunges (55/35)

200 m run 

+

Not for time: 

Accumulate 2:00 chin over bar hold, or top of ring row hold, or barbell row hold from rack

June 1st - 6th

Monday, June 1st: 

Warm up: 2 rounds - 10 pull aparts + 10 good mornings + :30 jumping jacks + :30 flutter kicks + 10 pass throughs 

+

Every 2:00 for 4 rounds: 

1st: 5 bench press @ 75% 1RM or 8 dumbbell bench press + 10 hand release push ups 

2nd: 10 v-ups + 12-15 calories 

+

5 rounds - 2:00 on ; :60 off: 

12 DB deadlifts 

9 DB hang cleans 

6 DB push jerks 

AMRAP double unders or single unders 

*For advanced athlete, prescribed weight 35/50

** Score is total number of dubs or singles 

+

Not for time: 

Accumulate a total of 60 tricep pulls 

Tuesday, June 2nd: 

Warm up: 2 rounds - 5 burpees + :30 plank ups + :30 Spider-Man stretch/side + 15 quadruped hip extensions/side 

+

Every :90 for 4 rounds: 

1st: 5 strict pull ups, :03 pause with chin over bar OR 5-7 ring rows, :03 pause at top 

2nd: :45 wall balls

+

12:00 AMRAP: 

15 KB swings 

15 box jumps or step ups 

3 Wall walks or plank to pike from box 

+

Not for time: 

Accumulate 2:00 mountain climbers + 2:00 flutter kicks 

Wednesday, June 3rd: 

Warm up: :30 pigeon stretch + :30 Samson stretch + 10 jumping squats + :30 pec stretch + 100 meter row, bike, ski or run 

+

For 10:00: 

Work to 1RM strict press or stay at moderate weight and complete 5 strict press every minute 

+

For time: 

21-18-15-12-9-6-3

Hang squat cleans (65/95) or DB clean + squat

Burpees over bar or dumbbells 

+

Not for time: 

200 meter Farmer’s carry 

Thursday, June 4th: 

Warm up: 2 rounds - 20 shoulder taps + :30 high knees + :30 squat hold + 5 inch worms with push up

+

Every :90 for 4 rounds (12:00): 

1st: :30 HSPU/handstand hold/pike push ups/plank with feet elevated/Hand release push ups 

2nd: 5 touch and go snatches + 5 overhead squats (no heavier than 65/95)

OR :30 dumbbell snatch + 5 1-arm DB overhead squat/side 

+

4 rounds for time: 

9 calorie bike 

12 toes to bar or knees to elbow 

9 calorie bike 

12 front rack lunges (no heavier than 95/135) OR lunges with DBs

+

2-3 rounds not for time: 

16 alternating bicep curls 

:30 side plank/side 

Friday, June 5th:  

Warm-up: 2 rounds - :20 bar hang, :20 top of ring row hold, 10 air squats, :30 reverse plank, 100 meter run or row

+

12:00 EMOM: 

1st: 10 renegade rows 

2nd: 12 alternating 1-arm alternating DB clean and jerks 

3rd: :30 double DB overhead hold or plate overhead hold 

+

“Frannie” 

50 double unders

50 sit ups

21 thrusters (65/95)

21 pull ups 

50 double unders 

50 sit ups 

15 thrusters 

15 pull ups 

50 double unders 

50 sit ups 

+

3 rounds not for time: 

20 banded lat pull downs 

:30 hollow hold

June 1st - 6th

Friday May 29th

Warm Up:

Emom 9 mins 

1: :40 jump rope double unders

2: 20 band pull aparts

3: :15 bottom of squat 

Strength

15 minutes find a heavy deadlift and get used to picking up heavy things 

Practice deadlift form and understanding driving with legs and not using back 

9 min amrap 

3 handstand push ups

6 box jumps 

9 dB thrusters (35/20) 

Rest 2 minutes 

800 m run 

Record both scores