Tuesday 6/4/19

Warm up:
Bike or row 2 minutes, then
3 Ring scapular pull ups
6 Good mornings (empty bar)
3 Ring lean backs
6 Sumo good mornings
3 Ring rows or ring pull ups
6 Staggered stance good mornings

Strength: Deadlift + Ring Pull up
Warm up: 5 @ 50%, 4 @ 65%, 3 @ 75%, 1 @ 85%
5 x 3 DL @ approx 90% with ME strict ring pull ups after ea set
*score is DL weight AND total reps strict ring pull up

WOD: 6 min for max reps
60 DU’s
30 SA KB swings
15 Jumping Pull ups
* 1 Round = 105 reps

Accessory: 3 Rounds
30 sec chaos side plank with hip abduction (scale as needed)
Bridge march to fatigue (stop at technical failure)

Monday 6/3/19

Warm up:
Jog 200m
Walking knee to chest 50 ft
Walking quad stretch 50 ft
5 HR push ups with hands behind head reach
Lateral shuffle 50 ft
Lateral shuffle 50 ft
5 HR push ups with hands behind low back reach
High knees 50 ft
Butt kicks 50 ft
5 Shoulder bridges
Walking SL reach 50 ft
Frankensteins 50 ft
5 / side Downward dog calf stretches

Strength: Warm DB bench press
 Minimum – 5, 4, 3
*Start light, build to just below intended working weight

WOD: Every 6 minutes (each scored separately), 30 min running  clock
A) Run 400m for time (fastest time is score)
B) 3 DB Bench Presses
C) 10-15  reps Weighted or GHD sit up
*Rest as needed between movements, only run is for time

Accessory: 3 Rounds
20-30 reps SA band tricep extension + 30 sec triceps stretch (repeat for other side)
20 sec plate squeeze press + 30 sec pec stretch (bilateral)

Saturday 6/1/19

Warm up: 2 Rounds
5 sec ring support
10 box step ups (alternating)
15 DU’s / 45 singles
5 sec dip hold
10 Air squats
15 Cal bike or row

Strength: Banded Back Squats
5, 5, 4, 4, 5 x 3 Fast!

WOD: 21, 15, 9
Box Jumps
Dips

Accessory: 3 x 30 sec ea
Half kneeling hip flexor stretch
Twisted cross

Friday 5/31/19

Warm up: 2 Rounds
5 Scapular ring rows
5 Ring rows
5 Hollow body rocks
10 dead bugs
5  Bridges
15 band pull aparts

Strength: Tempo Chest supported row on incline bench
6 x 4 @ (4:1:X:1)

WOD: Partner WOD – split reps as needed, 20 min cap
50 Toes to bar
50 cal bike
50 Slam ball OH slams (20/10)
50 cal bike
50 Med ball partner sit ups (20/14)
50 cal bike

Accessory:
Strict chest to bar pull ups
15 total in sets of 1-3 reps, use band as needed
3 x 30 sec cobra pose

Thursday 5/30/19

Warm up:
Review Med Ball Clean
Then 3 Rounds
5 Med ball cleans
4 Med ball push presses
3 Jumps over med ball

Strength: Power Clean
12 min to work up to a heavy single, then continue warm up as needed to WOD weight

WOD: 20 min Alt EMOM
A) 15 WBS (20/14)
B) 1 Clean @ 80%

Accessory: 3 x 30 sec ea
Couch stretch
Quadraped Adductor stretch

Wednesday 5/29/19

Warm up: 3 Rounds
1 / side shoulder CAR’s
Jog to end of fence and back
5 / side half kneeling bottoms up press

Strength / WOD: Strict Press + Shuttle Run
5 @ 50%, 4, @ 60%, 3 @ 70%, 2 @ 75%, 5 x 5 @ 80%
Athlete will complete 500m shuttle run for time after ea working set (10 x 50 ft)
*time each shuttle run, fastest counts as score

WOD: For effort not time
10-25 Baby Muscle ups performed in sets of 1-5 reps

Accessory: 3 x 30 sec ea
Shoulder mobility reach
Bent knee calf stretch (feet on plate)

Tuesday 5/28/19

Warm up: 8 min AMRAP
2 min row – easy to moderate
10 banded good mornings
10 reverse lunges
10 sec hollow body hang

Strength: Deadlift
5 @ 50%, 4, @ 60%, 3 @ 70%, 2 @ 75%, 5 x 5 @ 80%

WOD: 5 RFT, 20 min cap
15 KB swings (53/35, American)
20 Cal row
30 DU’s

Accessory: 3 x 30 sec ea
15 Single leg glute bridges + Hamstring stretch at rig
Banded lat stretch

Monday 5/27/19

Warm up: (No vest)
Jog 200m
5 Scapular pull ups
1 Inch worm with behind the back reach
5 Beat swings
1 Inch worm with behind the back reach
5 Squat jumps
1 Inch worm with behind the back reach

Strength: None

WOD: “Murph”
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile
*Partition reps as needed, wear 20lb weight vest or body armor if able

Accessory: 3 x 30 sec ea, optional
Calf stretch
Pec stretch
Childs pose with triceps stretch

Saturday 5/25/19

Warm up:
3 min row
Then PVC Jerk Review

Strength: Double Pause Jerks
6 x 3, pause in dip and receiving position
start light and build only if form is maintained

WOD: 3-5 rounds NFT
10-20 sec handstand hold or 25 ft handstand  walk
12 sledgehammer swings (6 / side)
10-20 sec L-sit hang
12 sand bag over shoulder (6 / side)
20 sec heavy suitcase hold ea side

Friday 5/24/19

Warm up: Grab a light KB (35 lb max)
50 ft walking high knees + 5 Prying goblet squats
50 ft over unders L + 5 lateral lunges L
50 ft over unders R + 5 lateral lunges R
50 ft walking lunges + 5 ea side single leg DL
*KB held at chest for all movements except single leg DL

Strength: Anderson Back Squat (Pin Squat)
4 x 6, Heavy but with emphasis on speed

WOD: 4 RFT – 12 min cap
6 Power Snatches (95/65)
6 OH Squats (95/65)
3 Bar MU
300m row

Acccessory: 3 x 30 sec ea
Couch stretch
Quadraped T-spine rotation