Monday June 1stWarm Up500m Run
Joint Prep3 Rounds10 Squat while Press with PVC10 Scorpion Tail Left Leg10 Scorpion Tail Right Leg10ea Bent Over Shoulder Retracts
Then:1x ME Back Ext. Hold
S/T1a) 4X10 Front Squats – same load as last week but try to make each set AFAP, rest 2:001b) 4XME UB Strict Pull-ups – rest 2:00
WOD9 Thursters (135,95)9 Over the Bar Burpees15 Thursters15 Over the Bar Burpees21 Thrusters21 Over the Bar Burpees
L1- (45,35,PVC)L2- (95,65)Rx- AboveComp- (155, 115)
Tuesday June 2ndWarm up50 Crossover Rope Jumps
Joint Prep3 Rounds10 Plate Snatch Easy Weight10ea Bent Over Shoulder RetractsME Back Ext Reps
S/T
5X2 Hang Clean + 1 Jerk – work to a max double for the day, rest as needed
WOD
For time.
15 Pull Ups2 Squat Cleans at 70% 1RM2 Squat Cleans at 80% 1RM2 Squat Cleans at 90% 1RM15 Ring Dips
L1- Ring Rows, Hang Power Cleans @ 35,45,55, Push UpsL2- Banded Strict Pull Ups, Banded DipsRx- AboveComp- 15 Muscle Ups for the pull ups and dips
Wednesday June 3Warm UpDown and Back X2 Burpee Long Jumps
Joint Prep3 Rounds10 Squat while Press with PVC10 Scorpion Tail Left Leg10 Scorpion Tail Right Leg10ea Bent Over Shoulder RetractsThen:1x ME Back Ext. Hold
S/T
Deadlift Cycle Week 9 (97.5%) x 1 rep (70%) 2 sets x 3 reps (Rest as needed)
WOD
12:00 AMRAP of:80 Double-Unders20 KB Snatches 24/16kg
Thursday June 4th
Warm Up3 Rounds200m Run10 Push Ups
Joint Prep3 Rounds10 Squat while Press with PVC (Pressing Balance)10 Scorpion Tail Left Leg10 Scorpion Tail Right Leg10 Back Extensions
S/TTurkish Get Up 1RM
WOD3 rounds, one minute at each station:
Row for CaloriesOverhead Squats 115/75Wall Balls (20,14)Double UndersSDHP 115/75Box Jumps(24,20)
L1- Back Squats (instead of OHS)45/35, Wall Balls (10,6) Single Unders, KB SDHP (35,26), Box Step Ups 16”.L2- OHS (75,55), Wall Ball (14,10), SDHP (75,55) Jumps (20,16)Rx- aboveComp- (135,95), (30,20)(135,95),(30,24)
Friday June 5thWarm Up200m High Knee Skips200m Sprint
Joint Prep2 Rounds10 PVC OverHead Squats1min Farmers Hold AHAP10 Strict Press with light/medium KBs
S/T
5X1 Hang Snatch (just above knee) @ 80% – rest as needed
WOD7 rounds for time of:5 Strict Press (95,65)10 Toes To Bar
Saturday June 6thWarm UpAir Fran21-15-9PVC ThrustersJumping Pull Ups
Joint PrepGroup Circle
WODWith a Partner and “best friend Med ball”
for time
400m Run w/ Wall Ball80 Wall Balls80 Med Ball Partner Sit Ups80 Med Ball Squats80 Med Ball Cleans400m Run w/ Med Ball
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