Monday, May 5
Warm-up: 15:00 AMRAP - 4/side DB snatch (light) + 6 alt back rack lunge (start w/ empty barbell and build to WOD weight) + 8 alt Cossack squat + 6 kip swing + 4 inch worm w/ push-up
Strength:
Every 2:00 x5 (10:00) -
10-8-6-4-2
Back rack lunge, alternating
Round 1: 135/95 or 95/65 or 65/45
Round 2: 155/105 or 105/75 or 75/55
Round 3: 165/115 or 115/85 or 95/65
Round 4: 175/125 or 135/95 or 105/75
Round 5: 185/135 or 155/105 or 115/85
WOD:
9 rounds for time -
3 bar muscle-up or 6 pull-ups
3 DB snatch, right @ 50/35 or 40/25 or 25/15
3 DB snatch, left @ 50/35 or 40/25 or 25/15
Accessory:
3x10 hamstring curls @ moderate weight
Tuesday, May 6
Warm-up: 2 rounds - 12 alt hamstring scoop + :30 jump rope + 10 alt quad stretch + :30/side pigeon stretch + 8/side thread the needle w/ thoracic rotation + :30 cat cow
WOD:
25:00 EMOM -
200 meter run (scale to 100)
15/12 cal row or ski (scale to 12/9)
12/9 cal bike (scale to 9/6)
40 double under or 80 singles
Rest
Accessory:
Accumulate 50-75 v-up, weighted if possible
https://youtu.be/-0hd7qDTbIA?si=VAM_LMJOGK2fT1yI
Wednesday, May 7
Warm-up: 8-6-4 deadlift (start w/ empty barbell) + alt reverse Samson + upward to downward dog flow + DB hip thrust (light) + alt scorpion stretch + pvc pass through
Strength:
16:00 EMOM -
3-5 deadlift, building slightly heavier than WOD weight
:30 barbell ab rollout @ current deadlift weight
:30 DB hip thrust @ challenging weight, :01 pause @ top
Rest
WOD:
For time -
50 sit-up
40 push-up
30 deadlift (225/155 or 155/105 or 95/65)
40 push-up
50 sit-up
Accessory:
Tabata alternating KB gorilla row (2 @ moderate weight)
https://youtu.be/Ln1j7lm6SrE?si=7J9PrnjmoXRjKr_l
Thursday, May 8
Warm-up: 15:00 AMRAP - 5 1 ¼ back squat (start w/ empty barbell) + 10 banded pull-apart + :20/side couch stretch + 10 pvc pass through + 5/side thoracic rotation from runners lunge
Strength:
Every :90 x4 (12:00) -
6-8 1 ¼ back squat (155/105 or 105/75 or 75/45)
Max effort (1x) L-sit on plates, parallettes, or rings (scale to tuck-sit)
WOD:
In 20:00, complete the following for total wall ball reps -
4:00 AMRAP x4 (:60 rest between AMRAP’s) -
600 meter run (scale to 400)
Max wall ball reps in remaining time (20/14 or 14/10 or 10/6)
Accessory:
Accumulate 100 alternating banded X walk (50/side)
https://youtu.be/RyJonI6zQaE?si=jp56-XDDFhrQmJdN
Friday, May 9
Warm-up: 5-4-3-2 bench press (start light and build to 60% 1RM) + box step-up/side + weighted bootstrapper from bench + :30 banded snow angel + :30 tabletop stretch
https://youtube.com/shorts/KTcxL4T9tmM?si=LYls7i6g8YTamw7c
Strength:
In 30:00, superset the following x5 (2:00 rest between supersets) -
10-8-6-4-2
Bench press @ 60, 65, 70, 75, 80% 1RM respectively
After each set, complete -
10 DB lat pullover (50/35 or 40/25 or 30/15)
10 chest supported DB lat kickback (2 @ 40/25 or 30/15 or 20/10)
10 alt single DB box step-up (50/35 or 40/25 or 30/15)
https://youtu.be/QbfMt9Q14uM?si=CXGIbEagXre3hfbm
Accessory:
Tabata alternating DB bicep curl (2 @ moderate weight)
https://youtu.be/WYezBGuUsdw?si=aHdzd2iuSfl1j2zy
Saturday, May 10
Warm-up: 2 rounds - 10 supine toes-to-rig + :30/side pigeon stretch + 5 high hang power clean (light) + :30 easy jump rope + 10 alt shoulder tap from HS or plank
Strength:
15:00 EMOM -
5-4-3-2-1 high hang power clean (start light and build to challenging single)
30-foot handstand walk or :30-:45 HS walk progression or core work
Rest
Partner WOD:
20:00 AMRAP (you go, I go) -
20 double under or 40 singles
10 toes-to-bar, knees-to-elbow, or v-ups
5 power clean (155/105 or 105/75 or 75/55)
*P1 rests while P2 completes 1 round, then partners switch
Accessory:
Accumulate 2:00-3:00 Sorenson hold, weighted if possible