6/29-7/3

Monday, June 29

Warm up:  2 rounds - 6 single leg deadlift/side (no weight, focus on tight and controlled scale position) + 10 back squats with PVC + 10 around the worlds with PVC + 12 plank ups

Strength: 

Every :90 for 5 rounds: 

1st: Back squat, building to 85-90% 1 RM by last set (e.g.,10@60%, 8@70%,6@75%,4@80%,2@85%), OR stay light/moderate to work on form, OR use DBs, following similar rep scheme, increasing weight if possible.

2nd: 5 Single leg KB or DB Deadlift/side (hold 1 weight in opposite hand of stabilizing foot, weight should touch near toes). 

WOD: 

4 rounds (2:00 on/1:00 off): 

2 rounds of 3 power cleans + 3 front squats + 3 shoulder to overhead (no heavier than 95/135, or use dumbbells, no heavier than 35/50)

In remaining time, AMRAP burpees over bar or dumbbells 

*Score is total number of burpees 

Accessory: 

200 meter 1-arm Farmer carry, switching arms as needed 

Tuesday, June 30

Warm up: 2 rounds - :30 banded side steps + 15 quadruped hip extensions/side + 10 jumping squats + :30 pigeon stretch/side + 6 inch worms with push up 

Strength: 

For 15:00: 

Work to moderate snatch or stay light and work on perfecting the movement.  In between lifts, work on a gymnastics skill of choice (e.g., kipping pull ups, muscle ups, wall walks, handstand walks, handstand hold etc…)

OR 

Alternate between the following, at a very steady pace: 

12 alternating DB snatch 

:45 basic gymnastics movement (e.g. hollow plank, pressing spine to ceiling, kipping from bar, Superman hold, etc…..)

WOD (15:00 timecap): 

For time, 40-30-20-10

Kettlebell swings 

Double unders or 80-60-40-20 singles 

Wall balls 

*10 v-ups after each set (e.g., after you complete 40 of all 3 movements, do v-ups) 

Accessory: 

Accumulate 2:00 front rack KB hold 

Wednesday, July 1

Warm up: 3 rounds - :30 plank to downward dog + 20 m spiderman stretch + :45 row, bike, or ski + 5 burpees 

Strength: 

Every :60 for 10:00: 

1st: 5-7 strict pull ups (:03 pause with chin above bar), or :20 top of ring row hold 

2nd: :30 hollow body rocks or hollow hold 

WOD: 

4 rounds for time: 

10 push jerk (no heavier than 95/135, or use DB’s) 

400 meter run 

10 HSPU or pike push ups or HRPU 

Accessory:  

2-3 rounds: 

:30 star plank or side plank/side (drop bottom knee to modify; keep hips high) 

Thursday, July 2

Warm up: 2 rounds - 20 meter toy soldiers + 20 m high knees + :20 kipping + :30 flutter kicks + :30 shoulder stretch (coaches choice) 

Strength: 

Every :90 for 4 rounds (12:00):  

1st: 6 1-arm overhead DB lunges/side (35/50 for competitive athlete) 

2nd: :45 kipping toes to bar 

WOD: 

21:00 AMRAP: 

21 sit ups 

15 hang power snatch (65/95) or 20 alternating DB snatch (no heavier than 35/50)

21 sit ups 

15 hang squat clean (65/95) or 15 DB hang squat clean (no heavier than 35/50)

Accessory:  

Accumulate 50 banded bent over rows 

Friday, July 3 

Warm up: 2 rounds - 10 push ups + 10 ring rows + 200 m run with wall ball + 15 banded good mornings 

Strength: 

For 15:00: 

Bench press - Work to tough triple (barbell or DB’s) 

*12 banded pull aparts between sets - focus on straight arms, and slow, deliberate pulls

WOD: 

“Christine” - 20:00 timecap 

3 rounds: 

500 meter row or ski, or 24 cal bike 

12 Deadlifts (Bodyweight for competitive athlete) or double KB deadlifts 

21 Box jumps or step ups 

Accessory: 

Accumulate 3:00 plank marches 

June 22

Monday, June 22

Warm up:  2 rounds - 10 pvc or banded pass throughs + 10 OHS with band or pvc + 10 reverse lunges + 5 push ups into downward dog + :30 plank 

Strength: 

Every :60 for 5 rounds: 

1st: 6 overhead reverse barbell lunges or 8 plate overhead lunges 

2nd: 3 wall walks or 5 pike to plank from box or :30 plank 

WOD: 

16:00 AMRAP: 

3 bar muscle ups or 6 pull-ups or 8 ring rows 

5 snatch (no heavier than 75/115) or 10 DB snatch (no heavier than 35/50)

15 sit-ups 

Accessory: 

Accumulate a 2:00 L-sit, L-hang, tuck hang, or hollow body hold 

Tuesday, June 23

Warm up: 2 rounds - 100 m row or run + 5 HRPU + 10 side plank rotations/side + :30 banded front rack stretch + :30 alternating quad stretch 

Strength: 

Every :90 for 4 rounds: 

1st: 3 power cleans at 75-80% 1RM or :30 DB cleans 

2nd: :45 double or single unders 

WOD: 

21-15-9, For time: 

Handstand push-ups or pike push ups or hand release push ups

Bike calories 

Accessory: 

2-3 rounds not for time:

:30 wall sit, weighted if possible 

12 single leg glute bridges/side 

Wednesday, June 24

Warm up: 2 rounds - 15 banded good mornings + 15 banded forward raises + 12 banded pull aparts + 7 burpees + :20 kipping 

Strength: 

For 12:00, at a steady pace: 

8 split squats/side (use barbell on back, or dumbbells at side), building in weight if possible + 6 strict toes to bar or knee raises (no kipping) 

WOD: 

7:00 AMRAP: 

7 KB swings 

7 goblet squats

2:00 rest

7:00 AMRAP: 

7 double DB deadlifts or KB sumo deadlift 

7 double DB Devil Press 

Accessory: 

Accumulate a total of 20 ring dips or dips off GHD, or 30 dips off box or bench

Thursday, June 25

Warm up: 200 meters + 2 rounds - 16 shoulder taps from plank + 10 jumping squats + :30 plate ground to overhead + :30 plate overhead hold

Strength: 

In 12:00: 

2 push press + 2 push jerk + 1 split jerk - Build to moderate/heavy complex

*30 mountain climbers after each lift

OR

E2MOM for 6 rounds: 

4 DB push press + 4 DB push jerk + 30 mountain climbers - build to heavier DB’s if form is perfect 

WOD: 

16:00 EMOM: 

1st: 12/14 calorie row or ski (or :45 row or ski) 

2nd: 8-10 pull ups or ring rows 

3rd: 3 Curtis P’s (1 power clean + 1 lunge/leg + 1 push press - no heavier than 95/135)

4th: 10 box jump overs or step overs 

Accessory: 

Banded lat pull downs - Accumulate 50 reps 

Friday, June 26 

Warm up: 2 rounds - :30 pigeon stretch + :30 Samson stretch + 5 inch worms + :30 pec stretch/side + :30 bottom of squat hold 

Strength: 

Every :60 for 5 rounds: 

1st: 5 man makers (1 push up on DB’s + 1 renegade row/side + clean + thruster) 

2nd: 8 alternating pistol squats (use bench or box, if needed) 

WOD (Open 17.3 - 20:00 timecap): 

10 rounds: 

9 thrusters (65/95 for competitive athlete)

35 double unders or 70 singes 

Accessory: 

400 m cool down walk 

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