Monday, May 19 - Saturday, May 24

Monday, May 19

Warm-up:  5-4-3 snatch pull + snatch high pull + power snatch + OHS (empty barbell) + scorpion stretch/side + thread the needle w/ thoracic rotation/side + :30 jump rope 

Strength: 

9:00 EMOM - 

1. 8-10 overhead squat, :01 pause in bottom position (light/moderate weight) 

2. :30-:45 Russian twist w/ plate @ challenging weight 

3. Rest 

WOD: 

For time - 

10-9-8-7-6-5-4-3-2-1

Power snatch (95/65 or 65/45 or 45/35) 

30 double under or 60 singles after each round 

Accessory: 

30 prone T-raises, :01 pause @ top, weighted if possible (2 @ very light weight) 

https://youtu.be/HYeSjiEvtik?si=LryPqspeOsjukEZa

Tuesday, May 20

Warm-up: 2:00 easy row, bike, or ski (1x) into 2 rounds - 12 alt single leg v-up + 10 alt hamstring scoop + 8/side thoracic reach from runners lunge + 6 alt quad stretch 

WOD: 

In 30:00, complete the following - 

For time (work to rest ratio 1:1) - 

10-15-20-25-30-25-20-15-10

Row, bike, or ski calories 

Accessory: 

2-3 rounds (:60 rest between rounds) - 

50 alternating flutter kicks 

40 sit-up 

30 alternating supine heel taps 

https://youtube.com/shorts/L1uY38FyxNU?si=FmJm5FMXvFKZVXnc

Monday, May 12 - Saturday, May 17

Monday, May 12

Warm-up:  2 rounds - 10 pvc pass through + 5 inch work w/push-up + 10 plate thoracic opener on wall ball + 5 ring row (:03 tempo) + 10 alt Cossack squat 

WOD: 

“Cindy”

20:00 AMRAP (weighted vest optional) - 

5 pull-up

10 push-up 

15 air squat 

*Expected score = beginner 12, intermediate 15, advanced 20, elite 24+ rounds

Accessory: 

Superset the following x2-3 (:60 rest between supersets) -

50 alt shoulder tap from plank 

40 alt mountain climber (:01 pause @ knee) 

30 hollow rock 

20/side knee-to-elbow from side plank

https://youtu.be/RqUmE4c8Kd8?si=A15eA6TPUx_TnZ8b

Tuesday, May 13

Warm-up: 8-6-4 clean pull + high clean pull + muscle clean (light) + cat cow + scorpion stretch/side + reverse Samson/side + alt hamstring scoop + :30 wrist rocker

Strength: 

Every :90 x8 (12:00) -

1 3-position power clean 

Set 1 and 2 @ 60% 1RM 

Set 3 and 4 @ 65% 1RM

Set 5 and 6 @ 70% 1RM 

Set 7 and 8 @ 75% 1RM

https://youtu.be/2BA7tWldgi8?feature=shared

WOD: 

Every 6:00 x3 (18:00) - 

300 meter row or ski 

3 power clean @ 75% 1RM

200 meter row or ski 

2 power clean @ 80% 1RM

100 meter row or ski 

1 power clean @ 85% 1RM 

Accessory: 

Accumulate 50-75/side banded oblique rotations 

https://youtu.be/JnnxOLdLvuc?si=qvw1umBVUjpaNwqi

Wednesday, May 14 

Warm-up: 2 rounds - 12 banded good morning + 10 alt quad stretch + 8 alt box step-up + 10 alt thoracic reach from low squat + 12 alt single leg v-up

WOD: 

Every 6:00 x5 (30:00) -

Movement X (see below) + 400 meter run

————-

Set 1: 20 burpees or up downs 

Set 2: 30 box jump or step-up (24/20 in) 

Set 3: 40 sit-up 

Set 4: 50 KB swing (53/35 or 40/25 or 35/20) 

Set 5: 60 alt reverse lunge (no weight) 

Accessory: 

3x8-10/side DB/KB bird dog row @ moderate weight (:60 rest between sets) 

https://youtube.com/shorts/Xnccgl4FaRI?si=nR0l6RSmX1FvLpkT

Thursday, May 15

Warm-up: 15:00 AMRAP - 8 bench press (empty barbell) + 16 banded pull-apart + 8 push-up to pike + 16 banded snow angel + 8/side KB bottoms up press + 16 tuck-up 

WOD: 

In about 25:00, complete the following for quality reps @ steady pace (zone 2) - 

21-18-15-12-9-6-3

Bench press @ 50, 55, 60, 65, 70, 75, 80% 1RM respectively (reps don’t have to be unbroken)

Leg raise from front support (on dip handles, boxes, or rings) / scale to knee raise 

https://youtube.com/shorts/ppzrxHg3Ba8?si=20WVtZDF4wMQ0Rlf

https://youtu.be/RJJnOpZBLBs?si=qCAVSEQprir4qH3F

https://youtu.be/Y_FRQ4n_mCc?si=QiYD6tHM0snLHpul

Accessory: 

Superset the following x3 (:60 rest between supersets) -

1. 3x10-12/side DB external rotation from knee @ light weight

   https://youtu.be/WwyuTrmFPKY?si=2sT_v6d8V84PGcEr

2. 10-12 chest supported DB lat kickback (2 @ moderate weight)

   https://youtu.be/E7Bu5WVIxgY?si=C_JLnqeX9Nrb81Yk

Friday, May 16

Warm-up: 3 rounds - 6 Pendlay row (start light and build) + :30 easy jump rope + 12 banded glute bridge + :30 cat cow + 12 alt toe touch from plank + :30 alt groiner 

Strength: 

Every :90 x4 (12:00) -

12-10-8-6

1. Pendlay row (135/95 or 95/65 or 65/45)

   https://youtu.be/ezrZnmjZTR4?si=wafNJTwUT1hRXX4m

2. Barbell hip thrust, :01 pause @ top (same weight as above) 

WOD: 

12:00 AMRAP - 

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

6 DB deadlift (2 @ 50/35 or 40/25 or 30/15) 

30 double under or 60 singles 

Accessory: 

3x10 hamstring curls @ moderate weight (:60 rest between rounds) 

Saturday, May 17 

Warm-up: 8-6-4 back squat (start w/ empty barbell) + alt shoulder tap from handstand or plank + alt DB snatch (light) + 1-arm DB overhead walking lunge (light) + kip swing + pvc pass through 

WOD: 

In 30:00, complete the following @ steady pace - 

21-15-9

Back squat (135/95 or 95/65 or 65/45) 

Bike calories 

———

30-ft handstand walk or :30 handstand progressions or challenging core work (1x) 

———-

18-12-6

Alternating DB snatch (50/35 or 40/25 or 30/15) 

1-arm DB walking lunge (9-6-3/side) 

———-

30-ft handstand walk or :30 handstand progressions or challenging core work (1x)  

———

15-9-3

Bar muscle-up or pull-up 

200 meter run 

———

30-ft handstand walk or :30 handstand progressions or challenging core work (1x) 

Accessory: 

2-3x 21 bicep curl series (45/35) 

Monday, May 5 - Saturday, May 10

Monday, May 5

Warm-up:  15:00 AMRAP - 4/side DB snatch (light) + 6 alt back rack lunge (start w/ empty barbell and build to WOD weight) + 8 alt Cossack squat + 6 kip swing + 4 inch worm w/ push-up 

Strength:  

Every 2:00 x5 (10:00) -

10-8-6-4-2 

Back rack lunge, alternating

Round 1: 135/95 or 95/65 or 65/45

Round 2: 155/105 or 105/75 or 75/55

Round 3: 165/115 or 115/85 or 95/65 

Round 4: 175/125 or 135/95 or 105/75 

Round 5: 185/135 or 155/105 or 115/85 

WOD: 

9 rounds for time - 

3 bar muscle-up or 6 pull-ups 

3 DB snatch, right @ 50/35 or 40/25 or 25/15 

3 DB snatch, left @ 50/35 or 40/25 or 25/15 

Accessory: 

3x10 hamstring curls @ moderate weight 

Tuesday, May 6

Warm-up: 2 rounds - 12 alt hamstring scoop + :30 jump rope + 10 alt quad stretch + :30/side pigeon stretch + 8/side thread the needle w/ thoracic rotation + :30 cat cow 

WOD: 

25:00 EMOM -

1. 200 meter run (scale to 100) 

2. 15/12 cal row or ski (scale to 12/9) 

3. 12/9 cal bike (scale to 9/6) 

4. 40 double under or 80 singles 

5. Rest 

Accessory: 

Accumulate 50-75 v-up, weighted if possible 

https://youtu.be/-0hd7qDTbIA?si=VAM_LMJOGK2fT1yI

Wednesday, May 7

Warm-up: 8-6-4 deadlift (start w/ empty barbell) + alt reverse Samson + upward to downward dog flow + DB hip thrust (light) + alt scorpion stretch + pvc pass through 

Strength: 

16:00 EMOM - 

1. 3-5 deadlift, building slightly heavier than WOD weight 

2. :30 barbell ab rollout @ current deadlift weight

   https://youtu.be/3C1TRMJveXo?si=_t6IOh0CDr9K7S6A

3. :30 DB hip thrust @ challenging weight, :01 pause @ top 

   https://youtu.be/LxdfGyNBuRU?si=6-LIcWLGP7APkGsh

4. Rest 

WOD: 

For time - 

50 sit-up 

40 push-up 

30 deadlift (225/155 or 155/105 or 95/65) 

40 push-up 

50 sit-up 

Accessory: 

Tabata alternating KB gorilla row (2 @ moderate weight)

https://youtu.be/Ln1j7lm6SrE?si=7J9PrnjmoXRjKr_l

Thursday, May 8

Warm-up: 15:00 AMRAP - 5 1 ¼ back squat (start w/ empty barbell) + 10 banded pull-apart + :20/side couch stretch + 10 pvc pass through + 5/side thoracic rotation from runners lunge 

Strength: 

Every :90 x4 (12:00) -

1. 6-8 1 ¼ back squat (155/105 or 105/75 or 75/45)

   https://youtu.be/ukhJDU44pyQ?si=yWcv6tZjl1mcIjBK

2. Max effort (1x) L-sit on plates, parallettes, or rings (scale to tuck-sit) 

   https://youtube.com/shorts/TuU_WizQ29w?si=BVZAIodB2uLuDUoc

   https://youtube.com/shorts/SCNCbpqjffU?si=I5xY-oJ2Z2pTdY62

WOD: 

In 20:00, complete the following for total wall ball reps - 

4:00 AMRAP x4 (:60 rest between AMRAP’s) -

600 meter run (scale to 400) 

Max wall ball reps in remaining time (20/14 or 14/10 or 10/6) 

Accessory: 

Accumulate 100 alternating banded X walk (50/side) 

https://youtu.be/RyJonI6zQaE?si=jp56-XDDFhrQmJdN

Friday, May 9

Warm-up:  5-4-3-2 bench press (start light and build to 60% 1RM) + box step-up/side + weighted bootstrapper from bench + :30 banded snow angel + :30 tabletop stretch

https://youtube.com/shorts/KTcxL4T9tmM?si=LYls7i6g8YTamw7c

Strength: 

In 30:00, superset the following x5 (2:00 rest between supersets) -

10-8-6-4-2

Bench press @ 60, 65, 70, 75, 80% 1RM respectively 

After each set, complete - 

10 DB lat pullover (50/35 or 40/25 or 30/15) 

10 chest supported DB lat kickback (2 @ 40/25 or 30/15 or 20/10) 

10 alt single DB box step-up (50/35 or 40/25 or 30/15)

https://youtu.be/QbfMt9Q14uM?si=CXGIbEagXre3hfbm

Accessory: 

Tabata alternating DB bicep curl (2 @ moderate weight) 

https://youtu.be/WYezBGuUsdw?si=aHdzd2iuSfl1j2zy

Saturday, May 10

Warm-up: 2 rounds - 10 supine toes-to-rig + :30/side pigeon stretch + 5 high hang power clean (light) + :30 easy jump rope + 10 alt shoulder tap from HS or plank   

Strength: 

15:00 EMOM - 

1. 5-4-3-2-1 high hang power clean (start light and build to challenging single) 

2. 30-foot handstand walk or :30-:45 HS walk progression or core work

   https://youtu.be/WZHu9VeusOs?si=eokRChKkm3X22M4s 

3. Rest 

Partner WOD: 

20:00 AMRAP (you go, I go) - 

20 double under or 40 singles 

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

5 power clean (155/105 or 105/75 or 75/55) 

*P1 rests while P2 completes 1 round, then partners switch 

Accessory: 

Accumulate 2:00-3:00 Sorenson hold, weighted if possible 

https://youtu.be/XKDwOdO40Oo?si=MZRllouH2eHOoam9

https://youtu.be/v64xC_x6bks?si=g7Jg_eC8BzOhqhcl

Monday, April 28 - Saturday, May 3

Monday, April 28

Warm-up: 5-4-3 clean pull or snatch pull + high clean pull or high snatch pull + muscle clean or muscle snatch (empty barbell) + inch worm w/ push-up + :30 pvc pass through + :30/side cross body banded stretch

https://youtu.be/soDtG7lQzKw?si=d1ZqCulNoOF5ofR-

Strength: 

In 14:00, complete 3 rounds of the following (:90 rest between rounds) -

1. 8-10/side 1-arm DB straight leg sit-up @ moderate weight

   https://youtu.be/h9OYpweuJEc?si=ebX86ZMDPQVYBMHS

2. 3-5 power snatch or clean and jerk, getting warm for WOD 

WOD: 

Athlete to complete 1 of the benchmark WODs listed below for time (record time and weight, as we will re-test at the end of the year) - 

“Isabel” 

30 power snatch (135/95 or 95/65 or 65/45) 

OR

“Grace”

30 clean and jerk (135/95 or 95/65 or 65/45) 

*Expected times = beginner 7:00; intermediate 5:00;  advanced 4:00; elite < 2:00

Accessory: 

Tabata star plank or side plank (4 rounds/side) 

Tuesday, April 29

Warm-up: 2 rounds - 40 m/side KB bottoms up carry (light) + 12 alt single leg v-up + 10 alt reverse Samson + 12 alt Cossack squat + 10 bootstrapper + 12 alt groiner 

Strength: 

Every:90 x4 (12:00) -

1. 40 meter Farmers carry (2 @ heavy weight) 

2. :30-:45 plank rolls

   https://youtube.com/shorts/3CRKUz2sZEI?si=0weLykfTnJEGdisq

WOD: 

Every 4:00 x5 (20:00) -

200 meter run 

12-14-16-18-20

Alt reverse DB/KB goblet lunge (50/35 or 40/25 or 30/15) 

V-ups 

Accessory: 

Superset 2-3x (:90 rest between supersets) -

8-10 GHD hip extension + :30 Sorenson hold 

Wednesday, April 30

Warm-up:  15:00 AMRAP - 10/side scorpion stretch + 8 push-up to pike + 6/side 1-arm ring row + 4 front squat (start w/ empty barbell and build to WOD weight) 

Strength: 

In 20:00, complete 5 rounds @ steady pace (:90 rest between rounds) - 

10-8-6-4-2

Strict pull-up (with weighted vest if proficient) 

Front squat, :01 @ bottom (155/105 or 125/85 or 95/65) 

*After each round, complete a 30-foot HS walk or :30-:40 HS walk progression 

WOD: 

For time -

1,000 meter row or ski 

30 strict handstand push-up or hand release push-up 

1,000 meter row or ski 

Accessory: 

3x10 DB lat pullover @ 50/35 o4 40/25 or 30/15

Thursday, May 1

Warm-up:  2 rounds - :30 easy jump rope + 8 alt pistol squat to bench + :30 easy bike + 10 supine toes-to-rig + :30 alt quad stretch + 8 alt thoracic reach from low squat 

WOD: 

25:00 EMOM - 

1. 10 alt pistol squat 

2. 12/10 cal bike 

3. 14 toes-to-bar or knees-to-elbow 

4. 40 double under or 80 singles 

5. Rest 

Accessory: 

Accumulate 30 reps - med ball thoracic opener w/ plate 

https://youtu.be/RGKSvvjzMzI?si=DOgMcqkmjRLceMdv

Friday, May 2 

Warm-up: 15:00 AMRAP - 3 power clean OR push or split jerk (start w/ empty barbell and build toward 65% 1RM) + 6/side thread the needle w/ thoracic rotation + 8 upward to downward dog flow + 10 banded pull-apart + 12 banded good morning 

Strength: 

In 14:00, choose an option below to build to a 1RM (reps do not need to be touch-and-go, rest as needed) -

5-4-3-2-1

Power clean 

OR 

5-4-3-2-1

Push jerk or split jerk 

Partner WOD: 

5 rounds for total burpees - 

P1: 200 meter run / P2: Max burpees 

P1: Max burpees / P2: 200 meter run 

*The above equals 1 round - when P1 returns from run, partners switch 

Accessory: 

Superset x2-3 (:60 rest between supersets) -

8-10 DB skull crusher (2 @ moderate weight) + 21 barbell bicep curl series @ 45/35 

https://youtu.be/IAHDkC6vJw4?si=KbJpl0jZNlPChrLO

https://youtu.be/xbwabcVL3Jw?si=W-I7rNMFewOsztp5

Saturday, May 3 

Warm-up:  5-4-3-2 back squat (start w/ empty barbell and build to WOD weight) + thoracic reach from runners lunge/side + DB bench press (2 @ light weight) + hanging scap pull, :01 pause @ top + DB RDL (2 @ light weight) 

https://youtu.be/pE8PJsWEV7k?si=MJh81GszZpwgpyhl

WOD: 

In 35:00, work to complete the following @ steady pace (rest as needed) -

16-12-8

Back squat (@ BW, ¾ BW or ½ BW) 

Weighted sit-up w/ wall ball (20/14 or 14/10 or 10/6) 

16-12-8

DB bench press (2 @ 70/50 or 50/35 or 40/25) 

Ring row, as horizontal as possible (feet elevated if able) 

16-12-8 

DB RDL (2 @ 70/50 or 50/35 or 40/25) 

Strict knees-to-elbow on bar or rings 

https://youtu.be/_DUlB4YpZRw?si=odR82WM_nATDL46o

Accessory: 

1:00/side banded hamstring stretch + 1:00/side pigeon stretch + 1:00 weighted chest opening stretch on bench https://youtu.be/fGx6URbI99A?si=1MbaOySVPkV_delO

Monday, April 21 - Saturday, April 26

Monday, April 21

Warm-up: 2 rounds - 8/side KB hip opener + 10 alt standing quad stretch + 12 pvc pass through + 10 standing pvc thoracic rotation + 8 split jerk balance 

https://youtu.be/aLft9rmJ04I?si=z694QVnnBC0Wc9tG

https://youtu.be/VKsztHiM4X4?si=b_HRpQPKJ6vrJBoo

Strength: 

In 10:00, work on split jerk technique @ light to moderate weight (no heavier than 75% 1RM)

WOD:

Complete the following @ steady pace (zone 2) - 

800 meter run (scale to 400) 

600 meter row (scale to 300) 

40 cal bike (scale to 25) 

600 meter ski (scale to 300) 

800 meter run (scale to 400) 

*Switch order as needed to accommodate machine volume

Accessory: 

Accumulate 2:00-3:00 weighted plank @ challenging weight

https://youtu.be/hy6Ap1iH8xw?si=sYVPCvMavhHySNF3

Tuesday, April 22

Warm-up: 2 rounds - 10 alt reverse Samson + :30 weight shift from HS, pike, or plank + 10 bootstrapper + :30 push-up to pike + 10/side scorpion stretch + :30 cat cow 

Strength: 

8:00 EMOM - 

1. Max unbroken handstand walk (1x) or :30-:45 handstand work of choice (e.g., pike-ups on rower)    https://youtu.be/YGXAGH4bUDE?si=OjBByBRnFGyEbeec

2. Rest 

WOD: 

2-3 rounds w/ empty barbell @ steady pace (:90 rest between rounds) -

10 curls 

20 strict press

30 back rack lunge 

40 v-up or tuck-up 

30 bent over row 

20 front squat 

10 curls 

Accessory:  

Tabata Copenhagen plank (4 rounds/side) 

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

Wednesday, April 23 

Warm-up: 15:00 AMRAP - 5 hang power clean (start light and build to 55% 1RM) + 10 supine toes-to-rig + 5 kip swing + 10 banded pull-apart + 5 inch worm w/ push-up 

Strength: 

In 15:00, complete 5 rounds (:10 rest between singles, :90 rest between rounds) -

5-4-3-2-1

3-position power clean @ 55, 60, 65, 70, 75% 1RM respectively 

https://youtu.be/OWO_WboqIbs?si=el-qP2bRTEyJ-XGq

WOD: 

Every 2:30 x6 (15:00) - 

6 DB hang power clean (2 @ 50/35 or 40/25 or 30/15) 

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

6 DB hang power clean (2 @ 50/35 or 40/25 or 30/15) 

Accessory: 

3x8-10/side DB single leg glute bridge, foot elevated 

https://youtu.be/KNAuMP86V3w?si=xWqRduRVcDTQmVKO

Thursday, April 24

Warm-up: 2 rounds - 12 upward to downward dog flow + 6/side lateral box step down (no weight) + 12 alt single leg v-up + 6/side Cossack squat + 12 alt plank-up 

Strength: 

In 14:00, superset the following x3 (:90 rest between supersets) - 

1. 8-10/side goblet lateral box step down @ moderate weight (24/20 or lower)  

   https://youtu.be/Nqz8vxo5x20?si=im9mjXd992pa-ANk

2. 3x8-10 chest supported DB lat kickback (2 @ moderate weight)

   https://youtu.be/E7Bu5WVIxgY?si=XmN6DVvar-XhnuEZ

WOD:

For time -

150 sit-ups (scale to 100), weighted or GHD if able  

E2MOM starting @ 2:00 - 10 handstand push-up, or any push-up variation 

Accessory: 

400 meter 1-arm Farmers carry @ moderate weight (switch arms as needed) 

Friday, April 25 

Warm-up: 8-6-4-2 back squat (start w/ empty barbell and build to 65% 1RM) + thoracic rotation from runners lunge/side + DB bench press (2 @ light weight) + :30 easy jump rope + med ball thoracic opener w/ plate 

https://youtu.be/RGKSvvjzMzI?si=r6MAOy0LO99WYRFe

Strength: 

Every 2:00 x6 (12:00) - 

5 back squat @ 65% 1RM 

WOD:

20:00 EMOM - 

1. 5 bar muscle-up or 10 pull-up 

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

3. 45 double under or 90 singles 

4. Rest 

Accessory: 

Superset the following 2-3x (2:00 rest between supersets) -

Dual DB bicep curl

6-8 @ challenging weight + 8-10 @ moderate weight + 10-12 @ light weight 

Saturday, April 26 

Warm-up: 2 rounds - 12 alt hamstring scoop + 6 DB deadlift (2 @ light weight) + :30 easy bike + 6/side thread the needle w/ thoracic extension + 12 banded row from Superman https://youtu.be/5xQRtwy9Sj4?si=FwVmm3IyjFyvGzcV

Strength: 

Every :90 x4 (12:00) -

1. 16 alt KB gorilla row (2 @ 53/35 or 35/25 or 25/15) 

2. 12 DB plank pull through, feet elevated if possible @ moderate weight 

Partner WOD: 

20:00 EMOM (you go, I go) - 

10 DB deadlift (2 @ 50/35 or 40/25 or 30/15) 

Max bike cals 

*Each partner to complete 10 rounds 

Accessory: 

8-10/side weighted single leg hip thrust 

https://youtu.be/KW7yo5x7-HI?si=2J7dSU0DObBRu_5A