Monday, April 29 - Saturday, May 4

Monday, April 29 

Warm-up: 2:00 easy row (1x) directly into 2 rounds - 4 clusters (start w/ empty barbell) + 6 bootstrappers + 8 alt pistol to bench + 6 inch work w/ push-up + :30 lateral line hops 

Strength: 

In 15:00, build to a moderately heavy single if possible (:90 rest between sets) -

5-4-3-2-1-1

Cluster (clean + thruster) 

https://youtu.be/8XnmnkF9R2Q?si=so1QwQoWKUKPDX6u

WOD: (15:00) 

2:00 AMRAP x5 (1:00 rest between AMRAPs) 

200 meter row + 6 lateral burpees or up-downs over rower 

Max alt pistol squat OR air squat in remaining time 

*Score = total squat reps 

Accessory: 

3x8-10/side feet elevated side plank hip dips (:60 rest between sets) 

https://youtu.be/7qfH2ff6GsQ?si=TU3yPyIqYd4AD6sO

Tuesday, April 30 

Warm-up: 8-6-4 DB Romanian deadlift (start light and build to Strength weight) + trx row + pvc pass through + banded pull-apart + push-up to pike + :30 easy jump rope  

Strength: 

Every :90 x4 (12:00) -

1. 8-10 DB Romanian deadlift (2 @ 75/50 or 50/35 or 35/20) https://youtu.be/Cf3CaHui43A?si=YQD84LvxIBRscB9g

2. :30-:45 banded row from Superman https://youtu.be/5xQRtwy9Sj4?si=y50aA3yU2ZIUxKt0

WOD: 

10:00 EMOM -

1. 5 strict pull-up + max push-up in remaining time 

2. 30 double under or 60 singles 

@ 10:00 mark go directly into -

2 rounds -

15 kipping pull-up 

20 push-up 

25 double under or 50 singles 

*Score is 1.) total push-ups from EMOM + 2.) time to complete 2 rounds 

Accessory: 

3x12-14 alt med ball dead bug (:60 rest between sets) 

Note: Main focus = lower back smashed to the floor w/ knees at perfect 90 degrees 

https://youtu.be/ALTK3MSvvo4?si=S1fnHul0KR3mJC90

Monday, April 21 - Saturday, April 27

Monday, April 22

Warm-up: 8-6-4 alt KB bench press from hollow (light weight) + pvc pass through + banded pull-apart + push-up to pike + :30 easy row or ski 

Strength: 

Every :90 x4 (12:00) -

1. :30-:60 dual KB front rack hold (2 @ 54/35 or 35/25 or 25/15) https://youtu.be/fkCkiP_CMUs?si=nIjy-eWZFWfhtelq

2. 10-12 alt KB bench press from hollow (2 @ 54/35 or 35/25 or 25/15)  https://youtu.be/QTSlQi-WHR8?si=GsLpfNrPkUxPuMiN

WOD: 

20:00 AMRAP - 

Max calorie row or ski 

*Every 500 meters, complete 4 bar muscle-up or 8 pull-up 

Accessory: 

Accumulate 30-50 banded face pull 

https://youtu.be/zt8EqEGoX6o?si=MM-B6Imzw-vd3WOa

Tuesday, April 23

Warm-up: 10-8-6-4-2 power clean (start w/ empty barbell and build to Strength weight) + bootstrapper + alt toe touch from plank + :30 easy jump rope 

Strength: 

E2MOM x6 (12:00) -

3 power clean @ 80% 1RM or (7/10 RPE) + :30 barbell rollout or plank on barbell 

*Reps do not need to be touch-and-go; take :10 rest between singles if needed 

https://youtu.be/80wyM461lec?si=MmFl3hNlZb1Al5QV

WOD: 

For time - 

50 air squat 

400 meter run 

30 sit-up 

20 burpees or up-downs 

100 double under or 150 singles 

20 burpees or up-downs 

30 sit-up 

400 meter run 

50 air squat 

Accessory: 

Accumulate 30-45/side - side plank w/ knee drive 

https://youtu.be/9XtKtWU3cjc?si=KGQmbFBPOFJhiZSZ

https://youtube.com/shorts/aZVvKi6ZnCA?si=mf15nsG35IRTWB47

Wednesday, April 24

Warm-up:  2 rounds - 12 supine toes-to-rig + 10 alt scorpion stretch + 8 banded good morning + 6 strict press (empty barbell) + 4 dual DB snatch (light weight) 

Strength: 

In 15:00, complete the following x6 (:90 rest between rounds) -

8-8-6-6-4-4

Strict press (start light and slowly build to challenging set of 4 if possible) 

WOD: 

E2MOM X8 (16:00) for quality reps -

6 dual DB snatch (2 @ 50/35 or 40/25 or 25/15) 

8 push-up on DB’s 

10 toes-to-bar, knees-to-elbow, or v-ups 

https://youtu.be/WILPdCTo-3w?si=VsQy6pmYGsHH06m3

Accessory: 

2x :30/side banded trap stretch + :30/side banded lat stretch + :30/side pigeon stretch 

Thursday, April 25

Warm-up:  :60 easy bike (1x) directly into 8-6-4-2 back squat (start w/ empty barbell and build to WOD weight) + alt Cossack squat + alt reverse Samson + banded single leg RDL/side 

Strength: 

In 14:00, superset the following x4 (:90 rest between supersets) -

1. :30-:45 DB hip thrust, :02 pause @ top (moderate weight) https://youtu.be/LxdfGyNBuRU?si=CYsXi5QylAvm_q04

2. 6-8/side single leg KB RDL w/ knee drive (moderate weight) https://youtube.com/shorts/fkSRi40aTo8?si=zAr7RERzmLj20zfF

WOD: 

E2MOM x8 (16:00) for total bike cals -

8 back squat (135/95 or 95/65 or 65/45) + x bike cals (see below)

1.  8/6 cals (or :10 bike) 

2. 10/8 cals (or :20 bike) 

3. 12/10 cals (or :30 bike) 

4. 14/12 cals (or :40 bike) 

5. 16/14 cals (or :50 bike) 

6. 18/16 cals (or :60 bike) 

7. Max cals 

8. Max cals 

Accessory: 

Accumulate 1:00/side banded hip flexor stretch + 1:00/side banded hamstring stretch 

Friday, April 26

Warm-up: 2 rounds - 5 Pendlay row (light weight) + :30/side child’s pose w/ lat stretch + 5/side split stance squat + :30 chest opening stretch + 10 plate hops (45#) 

Strength: 

Every :90 x5 (15:00) -

1. 9-7-5-5-5 Pendlay row (start light and build to challenging set if possible) https://youtu.be/O9v7sb3JAPk?si=8sp2GgZL3dyxmdBc

2. 8-10 DB lat pullover @ moderate weight

WOD: 

10:00 AMRAP - 

2-4-6-8-10-x

KB goblet lunge (54/35 or 40/25 or 35/20) 

Box jump or alt step-up (24/20 in) or plate hops 

*Continue to add 2 reps to each movement until time is up

Accessory

Accumulate 50-75 banded lat pull-down 

Saturday, April 27 

Warm-up:  8-6-4 bench press + KB deadlift (start light and build to WOD weight) + banded snow angel + KB hip opener stretch/side + alt quad stretch + alt calf stretch + :30 easy jump rope 

Partner WOD: 

For time (you go, I go) -

Buy-in: 400 meter run (together) 

150 double under or 250 singles 

100 bench press (135/95 or 95/65 or 65/45) 

100 KB deadlift (2 @ 54/35 or 40/25 or 25/15) 

150 double under or 250 singles 

50 bench press (same as above) 

50 KB deadlift (same as above) 

150 double under or 250 singles 

Cash-out: 400 meter run (together) 

*Partners split reps evenly

Accessory: 

3x6-8/side - 1-arm KB Sorenson row (light/moderate weight) 

https://youtube.com/shorts/BEMfeiCrVso?si=YkLYVsPZFbF5QG25

Monday, April 15 - Saturday, April 20

Monday, April 15 

Warm-up: 2 rounds - 10 banded good morning + 8 alt groiner + 6 muscle clean + 4 alt lunge + 6 strict press (start w/ empty barbell and slowly build) + 8 tempo ring row + 10 pvc pass through   

Strength: 

15:00 EMOM - 

1. 1 Curtis P complex (start light and build to challenging weight if possible) https://youtu.be/FVMFhQE7Mow?feature=shared

2. :30 banded pvc hollow body push down (static hold)  https://youtu.be/F_Tr45dImsA?si=sIhwRJcXw0NdXmSf

3. Rest 

WOD: 

4 rounds for quality reps @ steady pace -

8 hang power clean (135/95 or 105/75 or 85/55) 

8 front rack reverse lunge (135/95 or 105/75 or 85/55) 

4 bar muscle-up, or 8 chest-to-bar pull-up or other challenging pull movement 

Accessory: 

Accumulate 1:00/side banded trap stretch + 1:00/side child’s pose w/ lat stretch 

https://youtube.com/shorts/xXbmJoQEc9M?si=TySmpUOYfTAiHllN

https://youtu.be/B8Z29sfQDI8?si=4IXl1qqDgtrTYwwF

Tuesday, April 16 

Warm-up: 2:00 easy row or ski directly into 8-6-4 - banded bent over row + banded pull-apart + push-up to pike + DB bench (light weight) + scorpion stretch/side 

Strength: 

In 15:00, superset the following x4 (:90 rest between supersets) - 

1. 8-10 KB RDL w/ row (2 @ 54/35 or 35/25 or 25/15) https://youtu.be/NRo2ue7W-Kk?si=Ogn8CxF8ZsECXpwG

2. 8-10 KB push-ups (same KB’s as above)  https://youtu.be/6aMmSehlZTk?si=Ny5t1Fwu-6hx6nd7

WOD: 

Every :90 x8 (12:00) for total bench press reps -

200 meter row or ski 

Max DB bench press reps (2 @ 50/35 or 40/25 or 30/15) 

*There is no built in rest for this WOD, so grab a quick break as needed; don’t come out too hot - pace yourself

Accessory: 

Accumulate 1:00/position - 3-way banded shoulder stretch 

Wednesday, April 17 

Warm-up:  10-8-6-4-2 back squat (start w/ empty barbell and build to Strength weight) + alt Cossack squat + alt quad stretch + :30 easy jump rope 

Strength: 

Every :90 x4 (12:00) -

1. 6 back squat @ BW, 3/4 BW, or 1/2 BW

2. :30-:45 prone banded hamstring curls https://youtu.be/LtTcXXgeRYo?si=j5QMs6k47mV8sMvY

WOD: 

“Annie”

For time -

50-40-30-20-10

Double under (or 100-80-60-40-20 singles) 

Sit-up

*Expected times = beg 10-12; int 8-10; adv 7-8; elite < 6:00

**Rx+ option = GHD sit-ups (add 5:00 to expected times) 

Accessory: 

3x8-10/side - banded X walk 

https://youtu.be/LRkZTWs5RZE?feature=shared

Thursday, April 18

Warm-up:  2:00 easy bike (1x) directly into 3 rounds - :30 HS hold or pike hold from bench or plank + 6 alt DB snatch (light weight) + 4 inch worm w/ push-up 

Strength: 

In 14:00, complete the following x4 (:90 rest between rounds) - 

1. 8 alt DB snatch (start moderate and build to heavy set of 8 if possible) 

2. 30 ft handstand walk or :30 pike hold from bench w/ weight shift or :45-:60 challenging plank 

   https://youtu.be/C5VlmiNgudI?feature=shared

WOD: 

For time (1:1 work/rest ratio) -

9-12-15-21-15-12-9

Bike calories 

*Scaling option = 6-9-12-15-12-9-6

Accessory: 

3x8-10 cable tricep pull (:60 rest between sets) 

Friday, April 19 

Warm-up: 2 rounds - 12 supine toes-to-rig + 10 alt pistol squat to bench + 8 strict press (empty barbell) + 6/side runners lunge w/ thoracic rotation + :30 high knees 

Strength: 

12:00 EMOM - 

1. 12-16 alt pistol squat 

2. 2-4 push or split jerk (start light and build to WOD weight) 

3. Rest 

WOD: 

E3MOM x6 (18:00) -

200 meter run 

12 toes-to-bar, knees-to-elbow, or v-ups

6-5-4-3-2-1 push jerk or split jerk (from rack) 

*Weight suggestions -

Round 1 - 6 @ 135/95 or 95/65 or 45/35 

Round 2 - 5 @ 155/105 or 115/75 or 65/45 

Round 3 - 4 @ 165/115 or 125/85 or 85/55 

Round 4 - 3 @ 175/125 or 135/95 or 95/65 

Round 5 - 2 @ 185/135 or 155/105 or 105/75 

Round 6 - 1 @ 195/145 or 165/115 or 125/85 

Accessory: 

3x 10-15 GHD hip extension (:60 rest between sets) 

Saturday, April 20 

Warm-up:  6-4-2 deadlift + muscle clean (start w/ empty barbell and build to WOD weight) + alt thoracic rotation from low squat + burpee broad jump + :30 figure 4 stretch/side 

WOD: 

30:00 EMOM for total wall balls - 

1. 6 hang power clean (135/95 or 95/65) + 6 lateral burpees over barbell 

2. 8 deadlift (135/95 or 95/65) + 8 box jump or alt step-up (24/20 in) 

3. Rest 

4. Max wall ball (20/14 or 14/10) 

5. Rest 

Accessory: 

3x8-10 Russian push-up or alt plank-up (:60 rest between sets) 

https://youtu.be/5HyAudsim6Y?si=S0Twp_thpvyCviJ1

https://youtu.be/jF3wvzUUw7s?si=LUFz3dC7A8WP-txd

Monday, April 8 - Saturday, April 13

Monday, April 8

Warm-up:  8-6-4 muscle snatch + overhead squat (empty barbell) + alt quad stretch + pvc pass through + banded pull-apart + :20/side child pose w/ lat stretch https://youtu.be/2pkLUbN34GI?si=D9f03A_Xh4yfr2-n

Strength: 

Every :90 x6 (9:00) -

1.1.1 power snatch  (:10 rest between singles) 

*Start light and build by 5-10 lbs each round if possible (or stay light to work on form) 

WOD: 

“Nancy” 

5 rounds for time (scale to 3 rounds) - 

400 meter run 

15 overhead squat (95/65 or 65/45 or 45/35) 

*Scale OHS to KB goblet squat @ moderate weight 

**Expected times for Nancy - beginner 17-20 mins; intermediate 13-16; advanced 10-12; elite < 9

Accessory:

3x8/side prone banded open book stretch

https://youtu.be/0Dnobp9nLYw?si=GlEDnz_-1fqlz_vh

Tuesday, April 9 

Warm-up: 5-4-3-2 DB power clean (start light and build) + DB push-up + thread the needle w/ thoracic rotation/side + :30 banded lat pull down from hollow 

Strength: 

12:00 EMOM -

1. 6 DB push-up + renegade row (2 @ 50/35 or 40/25 or 30/15)

   https://youtube.com/shorts/0OXYbaolDeg?si=6Vho0gSorZGj2DVh

2. 9 DB power clean (2 @ 50/35 or 40/25 or 30/15) 

3. Rest 

WOD: 

15:00 AMRAP - 

45 double under or 90 singles 

15 sit-ups (GHD or weighted if possible) 

5 bar muscle-up, chest-to-bar pull-up, or other challenging pull movement 

Accessory: 

Accumulate 1:00-2:00 Copenhagen plank/side 

https://youtube.com/shorts/Rwap0_j5i5A?si=NetWkJoXc0jH3DQ3

Wednesday, April 10

Warm-up:  15:00 AMRAP @ steady pace - 3-5 bench press (start w/ empty barbell and build to 80% 1RM) + 10 pvc pass through + 8 banded snow angels + 6 air squat

Strength: 

In 12:00 complete the following (:90 rest between sets) -

5-4-3-2-1

Bench press @ 80% 1RM or challenging weight 

WOD:

18:00 AMRAP - 

Max row or ski meters 

*Every 500 meters complete 12 wall balls (20/14 or 14/10) 

Accessory: 

Accumulate 30-50 DB bicep curl from v-sit on bench (2 @ moderate weight) 

https://youtube.com/shorts/PiwwmaKLfU8?si=_pcOYAJ50II6zdHB

Thursday, April 11

Warm-up: 2 rounds - :30 easy bike + 12 alt groiner + 10 supine toes-to-rig + 8 alt box step-up + 6 alt back rack lunge (empty barbell) + 4 inch worm w/ push-up 

Strength:

Every 2:00 x6 (12:00) -

12-10-8-8-6-4

Alt back rack lunge (start light and build to a challenging set of 4 if possible) 

WOD: (18:00) 

6 rounds for total toes-to-bar (2:00 work / 1:00 rest) -

10/7 cal bike 

10 box jump over or step-over (24/20 in) 

Max toes-to-bar, knees-to-elbow, or v-ups in remaining time 

Accessory: 

Accumulate 30-45/side banded Pallof rotations 

https://youtube.com/shorts/4KHlAWkK_h0?si=0hjhkI56q_o6bdb3

Friday, April 12 

Warm-up: 15:00 AMRAP @ steady pace - 3-5 push or split jerk from rack + 3-5 power clean (start w/ empty barbell and build to 65% 1RM for both movements) + 4 scorpion stretch/side + 6 banded good morning (athlete will need 2 separate barbells) 

Strength:

25:00 EMOM - 

1. 5-4-3-2-1 power clean 

2. :30 strict pull-up (1x - rest when you drop off bar) 

3. 5-4-3-2-1 push or split jerk 

4. :30 handstand walk or handstand walk progression 

5. Rest 

*Suggested clean and jerk weight = 

Round 1 = 5 @ 65% 1RM or 5/10 RPE 

Round 2 = 4 @ 70% 1RM or 6/10 RPE 

Round 3 = 3 @ 75% 1RM or 7/10 RPE 

Round 4 = 2 @ 80% 1RM or 8/10 RPE 

Round 5 = 1 @ 85% 1RM or 9/10 RPE 

Accessory: 

Accumulate 1:00/side banded pec stretch + 1:00/side banded lat stretch 

Saturday, April 13 

No class - moving day! 

We will begin training at our new location on Monday, 4/15 - 

801 West Main Street in Lebanon 

Monday, April 1 - Saturday, April 5

Monday, April 1

Warm-up:  8-6-4-2 power clean (start w/ empty barbell and build to 60% 1RM) + tempo ring row + push-up to pike + banded good morning 

Strength: 

Every 2:00 x5 (10:00) -

3 power clean singles (:10 rest between singles) 

*Start @ 60% 1RM and build to a challenging set of 3 singles 

WOD:

10 rounds for time -

3 power clean (135/95 or 95/65) 

5 pull-up 

7 push-up 

Accessory: 

3x10-15 kneeling banded overhead tricep extension 

https://youtube.com/shorts/C-ihB7sLx5M?si=owzFXg1zTRI324N3

Tuesday, April 2

Warm-up: 1:00 easy bike (1x) directly into 5-4-3-2 front squat w/ :02 pause in bottom (start w/ empty barbell and build toward 50% 1RM) + bootstrapper + runners lunge w/ thoracic rotation/side + :30 easy jump rope 

Strength: 

E2MOM x5 (10:00) - 

5 front squat (:02 pause in bottom of squat) 

*Start @ 50% 1RM and build by 5% each round if possible

WOD: (15:00) 

6 rounds for total bike cals (:90 work / :60 rest) -

30 double under or 60 singles 

10 air squat 

Max cal bike 

Accessory: 

Superset x3 (:60 rest) -

30-50 banded side step + 15-25 banded glute bridge 

Wednesday, April 3 

Warm-up: 3 rounds - 3 snatch pull + 3 high snatch pull + 3 muscle snatch (empty barbell) + 6 alt reverse Samson + 8 alt Cossack squat + 10 alt toe touch from plank 

Strength: 

Every :90 x4 (12:00) -

1. 6-8/side 1-arm DB overhead walking lunge (50/35 or 40/25 or 30/15) 

2. :30-:45 DB plank pull through (50/35 or 40/25 or 30/15) 

WOD:

15:00 AMRAP - 

30 sit-ups 

20/15 cal row or ski 

10 hang power snatch (95/65 or 65/45 or 45/35) 

Accessory: 

Accumulate 15-20 prone Y raises + 15-20 prone T raises (:01 pause @ top for both) 

https://youtu.be/w1AWGKubE5U?si=o9TnHY8JyzbjXrR0

https://youtu.be/3GJoiYUYwr0?si=dF5ENqQhCDcO2lN6

Thursday, April 4 

Warm-up: 3 rounds - 12 alt groiner + 10 banded pull-apart + 8 toes-to-rig + 6 bench press (start w/ empty barbell and slowly build) + 4 inch worms w/ push-up 

Strength: 

In 12:00, superset the following x4 (:60 rest between rounds) -

1. 3-5 bench press, building to WOD weight 

2. :30 DB gun hold (2 @ challenging weight) 

   https://youtu.be/73eiD1gDvDc?si=VcvL4Zt9lNJ-z7Fk

WOD:

20:00 EMOM -

1. 15 KB swings (70/53 or 53/35 or 35/20) 

2. 12 toes-to-bar, knees-to-elbow, or v-ups

3. 6 bench press @ BW, ¾ BW, or ½ BW

4. Rest 

*Scale reps as needed to assure some rest each round 

Accessory: 

Accumulate 30-50 GHD Russian twist w/ plate (scale to Russian twist on floor) 

https://youtu.be/3Xp-KnQt218?si=A7G_VH8G0BeOUoGk

Friday, April 5 

Warm-up: 6-5-4-3-2 back squat (start w/ empty barbell and build to 65% 1RM) + KB hip opener stretch/side + burpee broad jump + :30 standing banded pvc lat pulldown 

Strength: 

In 12:00, complete the following x5 (:90 rest between sets) -

3 back squat @ 65, 70, 75, 80, 85% 1RM respectively 

Partner WOD:

20 rounds for time (you go, I go) -

2 bar muscle-up or 4 challenging pull-ups 

4 burpees 

8 wall balls (20/14 or 14/10)

*Partners switch after 1 full round to complete 10 rounds each 

Accessory: 

5/side Turkish getup or Turkish sit-up @ moderate weight 

https://youtu.be/saYKvqSscuY?si=Yv1lCBLZuGZmQceX

https://youtu.be/luh70nOKXR0?si=ztgKH7hfEMkpNM82

Saturday, April 6 

Warm-up: In 15:00, warm up to 60% 1RM deadlift (start w/ empty barbell and complete sets of 3-5 to build to WOD weight); between warm-up sets, get 4 pike push-up from bench + 6 alt thoracic reach from low squat 

WOD:

Complete the following for quality reps @ steady pace (rest as needed) - 

10-8-6-4-2 

Deadlift @ 60% 1RM or moderate weight 

Kipping HSPU or seated DB overhead press @ moderate weight 

-5:00 rest-

5-4-3-2-1 

Deadlift @ 80% 1RM or challenging weight 

Strict HSPU or seated DB overhead press @ slightly heavier weight than above 

*During your 5:00 rest, get some warm-up sets to build to 80% 1RM

Accessory: 

3x10-15/side banded clamshell https://youtube.com/shorts/qoOepTnrVyA?si=a7GoyYcxJx3c9lg4