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
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