Monday, April 20 - Saturday, April 25
Monday, April 20
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean + front squat + push press (light) + inch worm w/ push-up + pvc pass through + :30 easy jump rope
Strength:
Every 2:00 x7 (14:00) -
3 hang squat clean (start light and build to a challenging set @ 7-8/10 RPE)
WOD:
12:00 AMRAP -
9 push press (95/65 or 65/45 or 45/35)
6 burpees
30 double under or 60 singles
Accessory:
Tabata DB gun hold (2 @ light to moderate weight)
https://youtu.be/8yo2XJPe-JY?si=K3D5o_B3YWPWfbQX
Tuesday, April 21
Warm-up: 2 rounds - 6/side 1-arm DB OH walking lunge (light) + :30 banded glute bridge + 8 alt KB gorilla row (light) + :30 banded side step + 10 alt Cossack squat
Strength:
In 15:00, superset x3 (:90 rest between supersets) -
8-10/side DB overhead walking lunge (50/35 or 40/25 or 30/15)
10-12 barbell hip thrust, :01 pause @ top (155/105 or 135/95 or 115/75)
12-16 alt KB gorilla row (2 @ 53/70 or 53/35 or 40/25)
WOD:
For time -
2,000 meter row or ski
Accessory:
3x10-12 DB lat pullover (50/35 or 40/25 or 30/15)
Wednesday, April 22
Warm-up: 2 rounds - 10 slow tempo ring row + :30 alt quad stretch + 10 alt hamstring scoop + :30 alt calf stretch + 10/side scorpion stretch + :30 high knees + 10 banded pull-apart
WOD:
In 30:00, complete the following sprint intervals for total pull-up reps -
2:00 AMRAP x6 (3:00 rest between AMRAP’s) -
200 meter run
Max pull-up or ring row in remaining time
*The goal is to work hard and rest long; pull-up reps do not need to be unbroken
Accessory:
1:00/side banded lat stretch
1:00/side banded hamstring stretch
1:00 chest opening stretch
1:00 straddle stretch
Thursday, April 23
Warm-up: 15:00 AMRAP - 10 upward to downward dog + :30 easy bike + 10 DB deadlift (light) + :30/side figure-4 stretch + 10/side thoracic rotation from runners lunge
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
10-15 GHD hip extension, :01 pause @ top
10-15/side clamshell from benches, weighted if able w/ light DB @ hip
WOD:
For time -
21-15-9-15-21
DB deadlift (2 @ 50/35 or 40/25 or 30/15)
Sit-up (GHD or weighted if able)
Bike calories
Accessory:
3x10-12 hamstring curls @ moderate weight
Monday, April 13 - Saturday, April 18
Monday, April 13
Warm-up: 2 rounds - 5 clean pull + 5 clean high pull + 5 muscle clean + 5 split jerk balance + 10 banded good morning + 15 pvc pass through + 10/side groiner
Strength:
Every :90 x8 (12:00) -
1 power clean and jerk (power or split jerk)
*Start light and build by 5% every 1-2 rounds as able
WOD:
5 rounds for time -
5-4-3-2-1 @ 60, 65, 70, 75, 80% 1RM respectively
Hang power clean
400 meter run after each round
Accessory:
Tabata v-up weighted @ light weight of able
Tuesday, April 14
Warm-up: 2 rounds - 1 Turkish getup/side (light) + 5/side lateral box step-up + 9/side single leg banded RDL + 11/side thoracic reach from runners lunge + :30 cat cow
Strength:
Superset x3 (:90 rest between supersets) -
8-10/side KB single leg RDL (53/35 or 40/25 or 35/20)
8-10/side ipsilateral lateral box step-up @ 24/20 in (53/35 or 40/25 or 35/20)
2-4/side DB/KB Turkish getup (53/35 or 40/25 or 35/20)
WOD:
8:00 EMOM (:40 moderate to hard effort / :20 easy effort) -
Max calorie row, bike, or ski
Accessory:
3x10-12 hamstring curl @ moderate / challenging weight (:60 rest between sets)
Wednesday, April 15
Warm-up: 15:00 AMRAP - 10/side scorpion stretch + :30 easy jump rope + 5 bench press (start light and build to 70% 1RM) + 10 kip swing + :30/side 1-arm ring row hold
https://youtu.be/msQ2Cj49AvU?si=gFUvBgFDQqqG6i7X
Strength:
Every 2:00 x5 (10:00) -
Round 1 (0:00-2:00): 10 bench press @ 70% 1RM
Round 2 (2:00-4:00): 8 bench press @ 75% 1RM
Round 3 (4:00-6:00): 6 bench press @ 80% 1RM
Round 4 (6:00-8:00): 4 bench press @ 85% 1RM
Round 5 (8:00-10:00) - 1 max effort unbroken bench press set @ 50% 1RM
WOD:
15:00 AMRAP -
5 bar muscle-up or 10 pull-up
15 sit-up (weighted or GHD if possible)
50 double under or 100 singles
Accessory:
3x 21 bicep curl series (the 7’s) @ 55/45 or 45/35 or 35/25
Thursday, April 16
Warm-up: 10-8-6-4-2 back squat (start light and build to 70% 1RM) + push-up to pike + alt Cossack squat + alt hamstring scoop + alt reverse Samson
Strength:
Every 2:00 x7 (14:00) -
3-5 back squat @ 70% 1RM or 7/10 RPE
WOD:
For time -
15 front squat from ground (115/85 or 85/55 or 55/35)
30 lateral burpees over barbell
15 front squat from ground (115/85 or 85/55 or 55/35)
Accessory:
3x10-12 barbell hip thrust, :01 pause @ top (135/95 or 95/65)
Friday, April 17
Warm-up: 2 rounds - 5 snatch pull + 5 snatch high pull + 5 muscle snatch + 10 supine toes-to-rig + 10/side thread the needle w/ thoracic extension + 10/side figure-4 stretch w/ rotation
WOD:
30:00 EMOM -
15/12 calorie row or ski (scale to 12/9)
10 hang power snatch (95/65 or 65/45 or 45/35)
12/9 calorie bike (scale to 9/6)
12 toes-to-bar, knees-to-elbow, or v-ups
15/12 calorie row or ski (scale to 12/9)
Rest
Accessory:
Accumulate 30-60 prone T-raise, :01 pause @ top (thumbs up)
https://youtu.be/yejKRcxeH90?si=pPY0OuLbJoV0p8F6
Saturday, April 18
Warm-up: 15:00 AMRAP - 10 alt shoulder tap from HS or plank + 10 DB deadlift (light) + 10 alt thoracic reach from low squat + 10 bootstrapper + 10 pvc pass through
Strength:
In 15:00, superset x4 (:90 rest between supersets) -
12-15 DB deadlift, deficit from plate if able (2 @ 50/35 or 40/25 or 30/15)
:30-:60 handstand work or challenging core work of choice
WOD:
For time -
800 meter run
60 wall ball (20/14 or 14/10 or 10/6)
400 meter run
20 wall ball (20/14 or 14/10 or 10/6)
Accessory:
200 meter Farmers carry (2 @ 50/35 or 40/25 or 30/15)
Monday, April 6 - Saturday, April 11
Monday, April 6
Warm-up: 8-6-4 snatch pull + snatch high pull + muscle snatch + overhead squat + alt Cossack squat + pvc pass through + bootstrapper + KB windmill/side (light)
https://youtu.be/3rtUK_jUv4s?si=RfOi8FeNDG2r3LQH
Strength:
Every :90 x8 (12:00) -
2 power snatch + 2 overhead squat OR 2 squat snatch
Rounds 1 and 2 - 5/10 RPE
Rounds 3 and 4 - 6/10 RPE
Rounds 5 and 6 - 7/10 RPE
Rounds 7 and 8 - 8/10 RPE
WOD:
In 21:00, complete the following, each for time (scale cals as needed to ensure 1:00 rest/round) -
Every 6:00 x2 (12:00) -
60/40 calorie row, bike, or ski
Every 3:00 x3 (9:00) -
30/20 calorie row, bike, or ski
Accessory:
1:00/side banded hamstring stretch
1:00/side banded straddle stretch
1:00/side banded lat stretch
Tuesday, April 7
Warm-up: 15:00 AMRAP - 8 muscle clean + 8 alt barbell elbow punch (light) + :30 jump rope + 8 push-up to pike + 8/side scorpion stretch + :30/side pigeon stretch
Strength:
In 12:00, superset x3 (2:00 rest between supersets) -
8-10 dual DB bicep curl, :06 eccentric tempo (2 @ moderate weight)
10-12 dips from rings, dip handles, or bench
WOD:
Every 2:00 x10 (20:00) -
30 double under or 60 singles
10-9-8-7-6-5-4-3-2-1
Power clean (start @ 50% 1RM and build by 5% every 2 rounds as able)
Accessory:
3x10-12 cable face pull @ challenging weight
Wednesday, April 8
Warm-up: 2 rounds - 12 alt reach from low squat + 10 alt groiner + 8 Pendlay row (light) + 6 wall ball thruster + 4 inch worm w/ push-up + :30 supine toes-to-rig
Strength:
Superset x3 (:90 rest between supersets) -
10-12 Pendlay row (135/95 or 95/65 or 65/45)
10-12 barbell hip thrust, :01 pause @ top (135/95 or 95/65 or 65/45)
WOD:
20:00 AMRAP -
10 toes-to-bar, knees-to-elbow, or v-ups
200 meter run
15 wall ball (20/14 or 14/10 or 10/6)
200 meter run
Accessory:
Tabata Copenhagen plank (4 rounds/side), weighted if able @ light/moderate weight
https://youtu.be/2aw35NcNmU8?si=ha7hblqlSgsuZ_GD
Thursday, April 9
Warm-up: 8-6-4-2 deadlift (start light and build to WOD weight) + alt reverse Samson + thoracic reach from runners lunge/side + alt upward to downward dog
WOD:
25:00 EMOM for total push-ups -
12 deadlift @ BW, ¾ BW, or ½ BW
16 alt goblet lunge (53/35 or 40/25 or 30/15)
20 sit-up
Max hand release push-up
Rest
Accessory:
3x10-12 DB lat pullover @ 50/35 or 40/25 or 30/15
Friday, April 10
Warm-up: 2 rounds - 12 kip swing + :30 alt shoulder tap from HS or plank + 12 ring row (slow) + :30/side side lying banded open book stretch + 12 banded good morning
Strength:
In 14:00, complete 3 rounds @ steady pace -
:30-:60 handstand work of choice
:30-:60 Sorenson hold
200-ft/side 1-arm KB Farmers carry (70/53 or 53/35 or 40/25)
WOD:
10:00 EMOM for consistent, high quality reps -
X bar muscle-up, chest-to-bar pull-up, or chin-over-bar pull-up
*X = the number of reps you can consistently complete for 10 rounds w/ great form; take into account total volume when planning this number
Accessory:
Accumulate 50-100 feet-anchored straight-arm Russian twist (light/moderate)
https://youtu.be/1Naz42D3WNY?si=3-t2nm2KEWi_-sLC
Saturday, April 11
Warm-up: 15:00 AMRAP - :30-:60 warm up for Strength lift + 10 alt box step-up + 5 front squat from ground (light) + 10/side thread the needle w/ thoracic extension + 5 broad jump + :30 alt calf stretch
Strength:
Every 2:00 x7 (14:00) -
3-3-3-3-3-3-3 (start @ 50% 1RM and build by 5% every 1-2 rounds as able)
Back squat OR bench press OR push press (athlete’s choice)
Partner WOD:
12 rounds for time (you go, I go) -
6 box jump over or step-over (24/20 in or lower)
6 front squat from ground (135/95 or 95/65 or 65/45)
6 burpee box jump or burpee step-up (30/24 in or lower)
*P1 does 1 round while P2 rests, then partners switch to complete 6 rounds each
Accessory:
3x10-12 hamstring curls @ moderate/challenging weight
Monday, March 30 - Saturday, April 4
Monday, March 30
Warm-up (15:00): 8-6-4 snatch pull + snatch high pull + muscle snatch + overhead squat (start w/ pvc and move to empty barbell) + pvc pass through + thread the needle w/ thoracic rotation/side
Strength:
Every 2:00 x6 (12:00) -
1 power snatch + 2 hang power snatch + 4 overhead squat
Rounds 1 and 2 @ 95/65 or 65/45 or 45/35
Rounds 3 and 4 @ 105/75 or 85/55 or 65/45
Rounds 5 and 6 @ 125/85 or 95/65 or 85/55
WOD:
In 20:00, complete the following for total toes-to-bar reps -
3:00 AMRAP x4 (2:00 rest between AMRAPs) -
400 meter run, row, or ski
Max toes-to-bar, knees-to-elbow, or v-ups in remaining time
Accessory:
Tabata Copenhagen w/ hip drop (4 rounds/side)
https://youtu.be/-8QZ3QpFBEE?feature=shared
Tuesday, March 31
Warm-up: 8-6-4-2 deadlift (start light and build to 60% 1RM) + reverse Samson/side + upward to downward dog + alt hamstring scoop + :30 easy jump rope + :30 cat cow
WOD:
For time -
3 rounds -
50 double under or 100 singles
10 deadlift @ 60% 1RM or 5/10 RPE
-2:00 rest-
2 rounds -
50 double under or 100 singles
10 deadlift @ 70% 1RM or 6/10 RPE
-2:00 rest-
1 round
50 double under or 100 singles
10 deadlift @ 80% 1RM or 7/10 RPE
Accessory:
3x10-12 barbell hip thrust @ 155/105 or 125/85 or 95/65
Wednesday, April 1
Warm-up: 2 rounds - 10 renegade row (light) + :30/side couch stretch + 5 inch worm w/ push-up + :30/side pigeon stretch + 10/side thoracic rotation from runners lunge
Strength:
9:00 EMOM -
10-12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
rest
WOD:
Every 10:00 x2 (20:00), each for time (try to match or beat time in interval #2) -
21-15-9
Bike calorie
Hand release push-up
—————-
*In the first 10:00 interval, complete 21 bike cal + 21 HRPU + 15 bike cal + 15 HRPU + 9 bike cal + 9 HRPU, then rest and repeat @ 10:00 on the clock.
Accessory:
Accumulate 60-75/side 1-arm banded lat pulldown
https://youtu.be/s08SWmiCbqU?si=dnFtZIHSG5KuOuV5
Thursday, April 2
Warm-up: 15:00 AMRAP - 10/side figure-4 w/ rotation + 30-ft Frankenstein + 10 alt DB box step-up (light) + 10/side scorpion stretch + 30-ft duck walk + 10 alt goblet lunge (light)
Strength:
Superset x3 (:90 rest between supersets) -
16 alt KB goblet lunge (70/53 or 53/35 or 35/20)
100-ft/side 1-arm KB front rack carry (70/53 or 53/35 or 35/20)
16 alt landmine oblique rotation @ moderate weight
Superset x3 (:90 rest between supersets) -
16 alt DB plank pull through, feet elevated (50/35 or 40/25 or 30/15)
2:00 GHD or weighted sit-up
16 alt DB box step-up @ 24/20 in or lower (50/35 or 40/25 or 30/15)
Accessory:
3x10-15/side weighted clamshell @ light to moderate weight (hold weight @ hip)
Friday, April 3
Warm-up: 15:00 AMRAP - 5 clean pull + 5 high clean pull + 5 muscle clean (light) + 5/side 1-arm ring row + 10 alt groiner + 10 kip swing + :30 alt calf stretch
Strength:
Every :90 x4 (12:00) -
Max effort unbroken strict pull-up
:30-:45 hollow rock, weighted if able @ moderate weight
WOD:
For time -
800 meter run
8 power clean (135/95 or 95/65 or 65/45)
600 meter run
6 power clean (155/105 or 125/85 or 85/55)
400 meter run
4 power clean (175/125 or 155/105 or 95/65)
200 meter run
2 power clean (185/135 or 165/115 or 115/75)
*Rx+ = 175/125, 185/135, 205/145, 225/155 respectively
Accessory:
3x10-15 DB skull crusher @ moderate weight
Saturday, April 4
Warm-up: 2 rounds - :30-:60 Strength warm-up + 8 bench press (light) + :30 thoracic opener on wall ball + 10 bootstrapper + :30 straddle stretch + 12 banded pull-apart
Strength:
Pick 2 of the following and complete 3 rounds of each -
:30-:60 gymnastics skill of choice (e.g., handstand work, muscle-up work, work on rings)
100-200 ft sled push and/or pull @ challenging weight
:30-:60 work on weightlifting skill of choice
100-200 ft/side 1-arm KB overhead carry @ moderate weight
WOD:
In 18:00, complete the following for total reps -
3:00 max bench press (135/95 or 95/65 or 65/45)
3:00 max row, bike, or ski calories
6:00 max air squat
3:00 max row, bike, or ski calories
3:00 max bench press (135/95 or 95/65 or 65/45)
*Rx+ bench press option = 165/115
Accessory:
3x10-15/side cable oblique rotation @ light/moderate weight
Monday, March 23 - Saturday, March 28
Monday, March 23
Warm-up: 15:00 AMRAP - 10/side 1-arm ring row + 5 inch worm w/ push-up + 10 bootstrapper + 5/side thoracic reach from runners lunge + 10 pvc pass through
WOD:
Every 5:00 x6 (30:00) -
400 meter row or ski
2 rounds of Cindy
*Cindy = 5 pull-up + 10 push-up + 15 air squat
Accessory:
Accumulate 30-50/side cable oblique rotation (rest as needed)
https://youtu.be/u2MfrzcJFY0?si=1Wga06wpPMKyFffK
Tuesday, March 24
Warm-up: 2 rounds - 5/side 1-arm seated DB press (light) + :30/side 1-arm banded lat pulldown + 10 banded pull-apart + :30 upward to downward dog flow + 5/side kickstand RDL w/ rotation (light)
WOD:
Superset the following x3 (:90 rest between supersets) -
8-10/side seated 1-arm DB/KB strict press (50/35 or 40/25 or 30/15)
10-12/side 1-arm KB kickstand RDL w/ rotation (53/35 or 40/25 or 30/15)
8-10/side DB/KB row from Sorenson hold (53/35 40/25 or 30/15)
———————-
Superset the following x3 (:90 rest between supersets) -
8-10 hanging strict knees-to-elbow
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
8-10/side 1-arm DB straight leg sit-up @ moderate weight
Accessory:
1:00/side banded hamstring stretch
1:00 straddle stretch
1:00/side hip flexor stretch
1:00 banded lat stretch
1:00/side figure-4 stretch w/ rotation
Wednesday, March 25
Warm-up: 8-6-4 muscle clean + alt front rack lunge (light) + box step-up/side + thoracic rotation from runners lunge/side + scorpion stretch/side + :30 jump rope
Strength:
In 16:00, complete the following @ steady pace (rest as needed) -
10-8-6-4-2
Front rack split squat/side (start @ 5/10 RPE and build to 8/10 RPE)
https://youtu.be/VsgCBIQE8gU?si=3y9RBuFWxQe6D_xG
*Power clean barbell from ground for each set to get warm for WOD
WOD:
For time -
50 double under or 100 singles
25 hang power clean (155/105 or 125/85 or 95/65)
25 box jump over or step-over (24/20 in or lower)
100 double under or 200 singles
25 box jump over or step-over (24/20 in or lower)
25 hang power clean (155/105 or 125/85 or 95/65)
50 double under or 100 singles
Accessory:
3x10-12 barbell hip thrust, :01 pause @ top (155/105 or 125/85 or 95/65)
Thursday, March 26
Warm-up: 15:00 AMRAP - :30 Frankensteins + 12 alt single leg v-up + :30 alt calf stretch + 12 alt hamstring scoop + :30 alt quad stretch + 12 alt groiner + :30 high knees
WOD:
32:00 AMRAP @ steady pace (zone 2) -
400 meter run
400 meter row or ski
40/30 calorie bike
40 sit-up
Accessory:
Tabata 1-arm bent-over row (4 rounds/arm) @ 50/35 or 40/25 or 30/15
https://youtu.be/xeJMDUC5nck?si=oCfreKnVgNn15kgI
Friday, March 27
Warm-up: 2 rounds - 12 banded snow angel + 8 bench press (light) + 12 alt thoracic reach from low squat + 8 KB deadlift (light) + 10 thoracic opener on wall ball
Strength:
Every :90 x4 (12:00) -
50-ft Farmers carry @ 70/53 or 53/35 or 40/25 (50-ft = 2x length of gym)
8 bench press (start light and build slightly heavier than your WOD weight)
WOD:
In 15:00, complete the following for total KB swing -
:90 work / :90 rest x5 (15:00) -
18-15-12-9-6
Bench press (135/95 or 95/65 or 65/45)
KB swing in remaining time (53/35 or 40/25 or 30/15)
Accessory:
3x max effort dual DB bicep curl, :06 eccentric tempo @ moderate/challenging weight
https://youtu.be/R8PoUkfweFs?si=tIYHjUGAPRKV7sIh
Saturday, March 28
Warm-up: 10-8-6 overhead squat (start w/ pvc, then empty barbell) + pvc pass through + alt shoulder tap from HS, pike, or plank + kip swing + slow tempo ring row
Strength:
Every 2:00 x4 (16:00) -
6-8 overhead squat, :03 pause in bottom position (light)
:30-:60 handstand work of choice (e.g., HS walk, shoulder taps from HS on wall or from pike on bench, pike-up on rower…)
WOD:
Every 5:00 x4 (20:00) -
200 meter run, row, or ski (or 15/12 calorie bike)
5 bar muscle-up or 10 chest-to-bar pull-up or chin-over bar pull-up
200 meter run, row, or ski (or 15/12 calorie bike)
Accessory:
Mobility as needed