Programming: June 6th - 10th, 2022

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June 5, 2022
Programming: June 6th - 10th, 2022

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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