Programming: June 6th - 10th, 2022
Monday, June 6th, 2022 (Monday Video)
Warm up: 2 rounds for quality of:
20 Box Step-ups
5Push-ups
5 Wide Push-ups
5Diamond Push-ups
10Thread-the-Needles
5 Inch Worm Walk Outs
Strength: Bench Press
5-5-5-5-5
DB/Light Weight: Bench/Floor Press
5-8 Reps Every 2min or so
x 8-9Rounds
Bodyweight: Hand Release Push Ups
10-14Reps Every 2min or so
x 10Rounds
WOD:3min AMRAP x 3 Rounds
3 Wall Walks
6 AbMat Sit-ups
9 Box Jump Overs 24/20 in
Rest 1min between each cycle.
For each cycle restart the AMRAP.
No Box Alternative:
9 Box Jump Overs =
9 Broad Jumps OR 10 Lunges
Tuesday, June 7th, 2022 (Tuesday Video)
Warm up: 2 rounds for quality of:
200m Run OR 1min Cardio
10Banded Lat Pull Downs
10 ATYIs5/2.5 lbs
10Down/Up Dog Stretches
10 Side Plank Rotations
Strength: Every 2min x 12 min Alternating Between:
Kipping/ Butterfly Practice
1-Arm DB Hang Clean & Jerk pick load
No Bar: Every 2min x 12 min Alternating Between:
5 Hammer Curls Each Arm
1-Arm DB Hang Clean & Jerk pick load
Bodyweight: Every 2min x 12 min Alternating Between:
5 Archer Push Ups Each Arm
4Burpees
WOD: For time:
800m Run OR 4min Cardio
--then: 3 rounds of:
10Chest-to-bar Pull-ups
20 1-ArmDB Hang Clean & Jerk 50/35
30Double Unders
--then: 800m Run OR 4min Cardio
Alternative Modifications:
10 C2BPull Ups = 10 Pause Bench Dips
20 1-DBHang C & J = 10 Burpees
Wednesday, June 8th, 2022 (Wednesday Video)
Warm up: 5 min AMRAP of:
10 Mule Kicks
10 Over Unders
10 PVC Good Mornings
10 PVC Overhead Squats
10 PVCOH Walking Lunges
Then:3min Thoracic Spine Mobility
Strength: Overhead Squat
5-5-3-3-1-1-1
DB/Light: Overhead Squat
5-5-3-3-1-1-1(Each Arm)
Bodyweight: Bottom of Squat High Jump
8-8-8-10-10-10-12-12-12-12
Complete Sets Every 2min or so
WOD:5 rounds for time of:
9Deadlifts 135/95 lbs
6 Hang Power Snatch 135/95 lbs
3Overhead Squats 135/95 lbs
DB Modification: 5 rounds for time of:
6Deadlifts Each Arm
5 Hang Power Snatch Each Arm
4Overhead Squats Each Arm
Bodyweight:5 rounds for time of:
12 1-LegGlute Bridges
10 Squat High Jumps
8Burpees
Thursday, June 9th, 2022 (Thursday Video)
Warm up: 3 rounds for quality of:
300m Run OR 90sec Cardio
10 No Push-up Burpees
10 Beat Swings
20secHandstand Hold
10Thread-the-Needles
20secPigeon Stretch Each Leg
10 Calf Raises
Strength/WOD: Every 1min x 24min Alternating Between:
12 Wall Balls 20/14 lbs
30Double Unders
3 Ring Muscle-ups
Strength/WOD: Every 1min x 24min Alternating Between:
12 1-DBThrusters OR Squat Jumps
30Double Unders OR Vert Jumps
5 Bench Dips + 5 Push Ups
Friday, June 10th, 2022 (Friday Video)
Warm up: For quality:
3minFoam Roll
10 Alt Deep Lunge + Rotations
10Active Pigeons
10Hollow Rocks
5Scorpion Stretch Each Side
5 Row Calories
30secMax Rep Row Calorie
Strength: Sumo Deadlift
Warm Up: 5-5-5 Working: 5-5-5-5-5
DB/Light Weight: Sumo Deadlift
7-9 Reps Every 2min or so
x 8-9Rounds
Bodyweight:
10 Sumo Squats + 10 Mule Kicks
Every2min or so x 10 Rounds
WOD:10min to complete do:
1000/900mRow OR 4min Cardio
Then, AMRAP in remaining time of:
6 Sumo Deadlift High-pull 75/55
8Lateral Burpee Over Bars
10Alternating Pistols
No Bar Alternative:
6 Sumo DL High Pulls =
7 Sumo Squat High Jump
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