Thursday 5/23/19

Warm up:
Bear crawl 50 ft + 5 BW squats
Lateral bear crawl 50ft R + 5 lateral lunges R
Lateral bear crawl 50 ft  L + 5 lateral lunges  L
Reverse bear crawl 50 ft + 5 reverse lunges

Conditioning / WOD 1: 5 Rounds for fastest time
50 ft plate push + 10/8 Cal bike
*rest approx 4 min between rounds

WOD 2: 1 mile recovery jog

Accessory: 3 Rounds, NFT
50 ft ea way lateral band walk
10-25 GHD or weighted sit ups
Stretch of choice – 30 sec

Wednedsday 5/22/19

Warm up: 5 Rounds
1 Inch worm
5 Squats
10 sec active hang

Strength: Pause Incline Bench Press (Barbell)
Minimum 2 warm up sets, then 5 x 5 AHAP
*2 sec pause at chest

WOD: Every 30 sec for 5 min
1 Rope climb, then max burpees
*score is total burpees at end of 5 min

Accessory:
Bent over row
5 x 5 AHAP
Pec Stretch
3 x 30 sec ea

Tuesday 5/21/19

Warm up: 2 Rounds
Jog to end of fence and back
5 hanging leg raises
5 / side downward dog calf stretch (2 sec hold)
10 sec squat stretch
10 BW squats
15 sec hollow body
15 DU’s or Penguin claps

Strength: None

WOD: 40 min soft cap
30 TTB
Run 1 mile
6 Rounds
-20 WBS (20/14)
-30 DU’s
Run 1 mile
30 TTB

Accessory:
2 min ea (minimum 30 sec holds)
Calf stretch (feet on plate)
90/90 hip stretch
Straddle sit

Monday 5/20/19

Warm up:
Jog 200m or row 250m
2 Rounds
-10 Straight leg raise (supine, total reps)
-Bridges
2 Rounds
-5 Ring Rows
-5 Kang Squats
Jog 200m or row 250m

Strength: Tempo Romanian DL
5, 5, 4, 4, 3, 3 @ (5:1:X:1)
As heavy as possible without compromising tempo!

WOD: Rowing “Helen”, 3 RFT – 18 min cap
Row 400m
21 KB Swings (53/35, American)
12 Pull ups

Accessory:
3 x 30 sec ea
Childs pose lat stretch
Quadraped wrist flexor stretch
Glute bridge iso hold

Saturday 5/18/19

Warm up: Grab 2 light DB’s (25/15 or less)
2 Rounds
12 floor presses
12 DB cleans
50 ft rack carry
12 plank rows (total)
12 Double snatches (or C&J)
50 ft OH carry

Strength: Pendlay Row
5 x 1.1.1

WOD: 5, 4, 3, 2, 1 – 15 min cap
Bar MU (Scale pull up + dip)
Push Press (155/105)
25 ft HS walk or 50 ft bear crawl after ea round

Accessory:
Superset – 3 x 10 ea
Concentration curls
Ring push up + press out (alternate sides)
ME L-sit hang

Friday 5/17/19

Warm up: Row 3 min
PVC warm up
5 DL
5 Back Squats
3 / side reverse lunge with front rack stretch
3 Power position clean pulls
3 Power position clean high pulls
3 Power position power cleans
3 Front squats
3 hang clean pulls
3 hang clean high pulls
3 hang power cleans
3 hang cleans
3 front squats

Strength: 1 Hang Power Clean + 1 Hang Clean + 1 Front Squat
25 cap – Work up to a heavy complex, then decrease 5-10% and complete an additional 2-3 sets if time allows. Heaviest set counts as score.

WOD: Partner WOD – 12 min running clock – for max cal
3 min Partner A bikes, Partner B rows
3 min Partner A rows, Patner B bikes
2 min Partner A bikes, Partner B rows2 min Partner A rows, Patner B bikes1 min Partner A bikes, Partner B rows1 min Partner A rows, Patner B bikes

Accessory:
Tempo front foot elevated split squat
4 x 6 @ (4:1:X:1)
Straddles sit 30 sec between sets (after completing both sides)

Thursday 5/16/19

Warm up:
Bike or row 2 min
3 Rounds
3 tempo ring rows (5:1:X:1)
3 tempo push ups (5:1:X:1)
6 hollow rocks

Strength:
Warm up to 90% of Bench Press
5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90%, Determine staring weight

WOD: 30 min alternating EMOM
A) 1 Bench Press (90% or greater)
B) 1 Rope climb
C) 20 sec hollow body hold (scale as needed)

Accessory: 
Endurance superset 30s, 25s, 20s, 15s holds
– HSPU or push up iso hold (chest or head 1-2 inches off ground)
– Ring Row hold (chest to ring)
Mobility Work
2 min thoracic spine foam rolling + pec stretch
2 min front rack tricep stretch

Notes: Bench Press MUST be spotted!

Wednesday 5/15/19

Warm up:
Jog 200m
Bear crawl suicide + 15 KB DL (70/53)
1 Round suicide + 15 KB Russian swings (53/35 if Rx)

Conditioning: 5 Rounds for individual times, score is BEST time
5 cone suicide with 15 Russian swings (70/53) at fifth cone*

WOD: 8 min AMRAP
10 burpees
10 DU’s
10 burpees
20 DU’s
10 burpees
30 DU’s
10 burpees
40 DU’s
Continue pattern until time cap, score is complete rounds + reps

Accessory: 3 x 30 sec ea
2-position ankle dorsiflexion
Wrist extension stretch
Stretch of choice (see coach for ideas)

Tuesday 5/14/16

Warm up: 2 Rounds
Jog to end of fence and back
3 scapular pullups
3 scapular push ups
3 beat swings
3 HR push up with behind the back reach 
3 squat stretches
3 lunges / side (focus on opening the hips)

Strength: See Accessory

WOD: 1/2 Murph (no vest, compare to 3/24/19)
Run 800m
50 pull ups
100 push ups
150 air squats
Run 800m
*Recommended version is 10 Rounds of Cindy (5/10/15) with no vest. Goal of beating previous time.

Accessory: 
Endurance Superset 3 x 10 ea (10 per side)
Meadows Row
Single arm DB Press
Mobility Superset – 3 x 30  sec ea
Bretzel
Shoulder mobility reach

Monday 5/13/19

Warm up:
2 min row 
5 inch worms then grab an empty bar
10 back squats
10 good monrnings
10 cal raises
10 staggered stance good good mornings (5 / side)
10 lateral lunges (total reps, with out bar if needed)
10 sumo good mornings

Strength:
Warm up to 90% of DL
5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90%, Determine staring weight

WOD: 30 min alternating EMOM
A) 1 DL (90% or greater)
B) 1 Wall walk + 10 sec wall facing handstand (scale = inchworm + pike hold)
C) 15 DU’s* 
*Scaled = Alternate between 10 big singles + 10 fast singles & 5-10 penguin claps

Accessory:
Endurance superset – 3 x 10 ea
Hip Thrusts
Bird Dogs (2 sec hold)
Mobility superset 3 x 30 sec ea
Hamstring stretch
Half kneeling hip flexor stretch