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

Wednesday, May 21

Warm-up:  5-4-3-2 back squat (start w/ empty barbell and build to Strength weight) + inch worm w/ push-up + banded single leg RDL/side + upward to downward dog flow 

Strength:

Every 2:00 x4 (16:00) -

  1. 6 back squat @ BW, ¾ BW, or ½ BW 

  2. 6/side single leg KB RDL @ moderate weight 

WOD

Every 3:00 x5 (15:00) -

200 meter run 

12-14-16-18-20 

Wall ball (20/14 or 14/10 or 10/6) 

*Scaling option = Every 4:00 x5 (20:00) 

Accessory

Accumulate 2:00 Sorenson hold, weighted w/ plate if possible 

https://youtu.be/v64xC_x6bks?si=d4XVExNgEV50GwBd

Thursday, May 22

Warm-up:  8-6-4 DB bench press (2 @ light weight) + supine toes-to-rig + alt hamstring scoop + alt groiner + cat cow + med ball thoracic opener w/ plate 

Strength

In 14:00, complete the following waves (1 set about every :90) - 

Hang power clean 

8 @ 55% 1RM 

4 @ 60% 1RM 

2 @ 65% 1RM

————

8 @ 60% 1RM

4 @ 65% 1RM 

2 @ 70% 1RM 

————

8 @ 65% 1RM 

4 @ 70% 1RM 

2 @ 75% 1RM  

WOD

In 20:00, complete the following for quality reps @ steady pace (rest as needed) -

3-6-9-12-15-18

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

Toes-to-bar, knees-to-elbow, or v-ups 

Accessory

Accumulate 30-60 barbell bicep curls (55/45 or 45/35)

Friday, May 23

Warm-up: 2 rounds - 12 alt Cossack squat + 10 banded snow angel + 8/side KB goblet reverse lunge (light) + 6 barbell bent-over row + 6 barbell hip thrust (light) 

Strength

In 24:00, superset the following x4 (:90 rest between supersets) - 

  1. 6/side deficit KB goblet reverse lunge (70/53 or less / 45# plate or lower) 

    https://youtu.be/fxjapCtnYnc?si=BPWDBBlL3ZRai91U

  2. 8 barbell bent over row (135/95 or 95/65 or 65/45) 

  3. 10 barbell hip thrust, :01 pause @ top (135/95 or 95/65 or 65/45) 

  4. Max unbroken strict pull-up (1x) 

Accessory

Tabata alternating lateral banded side step 

-2:00 rest-

Tabata Copenhagen plank

https://youtube.com/shorts/Rwap0_j5i5A?si=jrBVm-Qs4A1kZWFq

Saturday, May 24 

Warm-up: 15:00 AMRAP - :30 tabletop stretch + 10 alt toe touch from plank + :30 primer for skill / lift of choice + 10 pvc pass through + :30 banded row from Superman  

Strength

14:00 technique work on one (or both) of the following - 

  1. Gymnastics skill of choice (e..g, handstand walk, kipping pull-up, etc)

  2. Barbell lift of choice 

WOD

12:00 EMOM - 

  1. :45-:60 alternating single leg v-up 

  2. :45-:60 alternating shoulder tap from plank 

  3. :45-:60 plank knee-to-elbow       

    https://youtu.be/91s-u0HnRQo?si=d37gMenX

  4. Rest 

Accessory

Accumulate the following - 1.):60/side pigeon stretch 2.):60/side banded hamstring stretch 3.):60/side couch stretch 4.):60 chest opening stretch 

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