Monday, 5/3 - Saturday, 5/8
De-load week - Intensity will be a little lighter to allow for recovery
Monday, May 3
Warm-up: 3 rounds - 10 pass through + 10 inch worms w/push-up + 10 reverse Samson’s
Strength:
12:00 EMOM -
1st: :30 renegade rows
2nd: 3 wall walks
3rd: 100-200 meter run
WOD:
6 rounds for max reps -
Minute 1: Max cal row
Minute 2: Max push-ups
Minute 3: Max double unders
Minute 4: Rest
Accessory (optional):
Accumulate 60 v-ups
Tuesday, May 4
Warm-up: 10:00 AMRAP @ steady pace - 10 banded pull-aparts + 10 kip swings (or :30 hollow hold) + 10 pass throughs + 10 OHS w/pvc + :30 plank
Strength:
10:00 EMOM -
1st: :30 overhead squats, :03 pause in bottom of squat (light weight)
2nd: :30 Superman hold
WOD:
9:00 EMOM -
1st: 12/10 cal bike
2nd: 10-12 DB bench press (50/35)
3rd: 10-12 pull-ups
At the 9:00 mark, complete -
40 calorie bike
40 DB bench press (50/35)
40 pull-ups
Accessory (optional):
Accumulate 20 single leg deadlifts/side
Wednesday, May 5
Warm-up: 2 rounds - 20 m walking lunges + 20 m burpee broad jumps + 20 m bear crawl + 10 m duck walk + 10 m crab walk
Strength:
Every :90 for 4 rounds -
1st: :45 deficit reverse suitcase lunges
2nd: :30-:45 handstand work (e.g., handstand push-ups, handstand walks, pike push-ups, handstand hold, shoulder taps from plank)
WOD:
For time (8:00 cap) -
30-20-10
Burpees
Air squats
Sit-ups
2:00 rest
10-20-30 (8:00 cap) -
Burpees
Air squats
Sit-ups
*Wear weighted vest or hold light DB’s if desired
Accessory (optional):
Accumulate 30-50 tricep pulls
Thursday, May 6
Warm-up: 2 rounds - 10 RDL’s + 10 ring rows + 10 inch worms + :30 pigeon stretch/side + :30 bike
Strength:
In 16:00, work to complete the following -
10-8-6-4-2
Strict pull-ups
8-8-8-8-8
Banded deadlifts, light to moderate weight
WOD:
3 rounds for time -
15 box jumps or step-ups
20 hang power cleans (95/65)
400 meter run
Accessory (optional):
Accumulate 30-50 hamstring curls on Swiss ball
Friday, May 7
Warm-up: 5-4-3-2-1 - strict press + thrusters w/empty barbell + v-ups + jumping squats + bootstrappers
Strength:
12:00 EMOM -
1st: 8-10 strict press, moderate weight
2nd: 12-16 plank-ups
Partner WOD:
For time (you go, I go) -
Buy-in: 1,000 m row
80-40-20
Toes-to-bar
Wall balls
American KB swings (50/35)
Accessory (optional):
Accumulate 40 weighted side bends/side
Saturday, May 8
Warm-up: 3 rounds - :30 quad stretch/side + 10 kip swings + 10 ring rows + 20 smooth double unders or singles + 10 pass throughs
WOD:
30:00 AMRAP -
800 meter run
20 pistol squats
20 pull-ups
20 alt DB snatches (50/35)
100 double unders (or 200 singles)
Accessory (optional):
400 meter Farmers carry
Monday, 4/26- Saturday, 5/1
Monday, 4/26
Warm-up: 200 meter run + :30 pigeon stretch/side + 5-4-3-2-1 - deadlift (add weight each round) + ring rows + hand-release push-ups + burpee broad jumps
Strength:
In 14:00, build to a tough deadlift single
-or-
Stay light to moderate and complete 5 deadlifts + :30 bike every 2:00 for 14:00
WOD:
5 rounds -
2:00 on/1:00 off
3 strict pull-ups
12 deadlifts (225/155)
In remaining time, max bar-facing burpees
*Score is number of burpees
Accessory (optional):
Accumulate 50 barbell bicep curls (45/35)
Tuesday, 4/27
Warm-up: 3 rounds - 10 pass throughs + 10 presses from split jerk stance + 100 meter run + 5 inch worms
Strength:
In 14:00, work to complete the following jerk sequence, building in weight each round if possible. Rest as needed between sets - you have 2:00 to complete each set -
Split jerk or push jerk
5-3-3-2-2-1-1
WOD:
3 rounds for time -
20 wall balls (20/14)
10 power snatches (95/65)
20 wall balls (20/14)
10 push press (95/65)
Accessory (optional):
Accumulate 2:00 wall sit
Wednesday, 4/28
Warm-up: 10:00 AMRAP @ steady pace - 5 muscle cleans + :30 bike + 10 sit-ups + :30 banded punches/side + 10 air squats
Strength:
10:00 EMOM -
1st: 3 touch-and-go power cleans, building towards weight you plan to lift in WOD
2nd: :30 barbell roll-outs or plank on barbell
WOD:
For time -
Buy-in: 10 power cleans (165/115 or 135/95 or 95/65)
Directly into, 4 rounds -
250 meter row
8 toes-to-bar
Cash-out: 10 power cleans (165/115 or 135/95 or 95/65)
*Rx plus for power cleans = 185/125
Accessory (optional):
Complete 30/side - DB half kneeling woodchoppers
Thursday, 4/29
Warm-up: 2 rounds - :30 banded side steps + 10 alt reverse Samson’s + :30 plank + 10 bootstrappers + :30 hollow hold
Strength:
Every :90 for 4 rounds -
1st: 6 1 ¼ squats, moderate weight (barbell on back)
2nd: :45 Russian KB swings (53/35)
WOD:
For time -
42-30-18
Sit-ups
Double unders
Front-rack lunges (95/65)
Accessory (optional):
3x8-10 Pendlay rows
Friday, 4/30
Warm-up: 2 rounds - 10 pass throughs + 10 banded pull-aparts + 10 inch worms w/push-up + 10 groiners
Strength:
In 10:00, complete 3-4 rounds of max effort dips, getting sufficient rest between sets (ring dips, GHD dips, or dips from bench or box)
WOD:
20:00 AMRAP -
10 bench press (135/95 or less)
400 meter run
15 push-ups
Accessory (optional):
Accumulate 2:00 star plank or side plank/side
Saturday, 5/1
Warm-up: 2 rounds - 20 m bear crawl + 20 m Spider-Man stretch + 20 meter high knees + 20 Franksteins
Extended warm-up:
15:00 EMOM -
1st: :30 1-arm push press, right
2nd: :30 1-arm push press, left
3rd: :30 single DB step-ups (24/20)
WOD:
For time -
10-20-30-40-50
Row, bike, or ski calories
Alt DB snatches (50/35)
Accessory (optional):
Accumulate 30 single leg glute bridges/side w/stability leg on med ball if able
Monday, 4/29 - Friday, 4/23
Monday, 4/19
Warm-up: 10:00 AMRAP @ steady pace - 10 banded good mornings + :30 bike + 10 kip swings + :30 wall sit + 10 bootstrappers + :30 pigeon stretch/side
Strength:
Every :90 for 6 sets, complete the following complex unbroken -
1 clean grip deadlift + 1 low hang squat clean + 1 front squat (weight should be around 70% 1RM clean or moderate weight)
WOD:
4 rounds for max reps of movements listed below -
3:00 on/1:00 rest
400 meter run
Movement x
Round 1: Pull-ups
Round 2: Burpees
Round 3 - Sit-ups
Round 4 - Goblet squats (53/35)
Accessory (optional):
Accumulate 40 single leg glute bridges/side
Tuesday, 4/20
Warm-up: 2 rounds - 5 inch worms w/push-up + 10 banded pull-aparts + 5 push-ups to pike + 10 pass throughs + 100 meters
Strength:
15:00 EMOM -
1st: 10 DB bench press
2nd: :30 dips (from rings, GHD, or bench)
3rd: :30 plank, weighted if possible
WOD:
13:00 AMRAP -
8/6 calorie bike
9 push press (95/65 or 75/45)
12 box jump-overs or step-overs
*Only attempt box jumps if you have mastered a soft landing consistently
Accessory (optional):
3x8-10 external rotations w/band or light DB
Wednesday, 4/21
Warm-up: 10-8-6-4-2 - RDL’s + muscle cleans + v-ups + banded bent over rows + plank-ups
Strength:
In 12:00, build to a power clean single slightly heavier than you plan to lift for WOD
*Get some double under or jump rope practice between lifts
WOD:
15 rounds for time (20:00 cap) -
1 power clean (185/115 or 135/95 or 95/65)
3 toes-to-bar
5 handstand push-ups, pike push-ups, or traditional push-ups
Accessory (optional):
200 meter Farmers carry
Thursday, 4/22
Warm-up: 10:00 AMRAP @ steady pace - 10 walking lunges + :30 hollow hold + 100 meter run + :30 smooth jump rope (doubles or singles)
Strength:
Every :60 for 12:00 -
1st: 10 DB suitcase lunges
2nd: :30 flutter kicks
WOD:
3 rounds for time -
50 KB swings
500 meter row
50 double unders or 100 singles
Accessory (optional):
Accumulate 150 mountain climbers
Friday, 4/23
Warm-up: 5-4-3-2-1 - pass throughs + OHS w/pvc + ring rows + muscle snatches w/empty barbell + groiners
Strength:
Every :90 for 4 rounds -
1st: 3-5 overhead squats, building in weight each round if possible
2nd: Max effort strict pull-ups
WOD:
14:00 EMOM -
1st: 8 unbroken power snatches
2nd: 200 meter run
*For snatches, choose a weight that you can cycle through unbroken; Option exists to complete 10 DB snatches instead of 8 barbell snatches.
Accessory (optional):
3x6 1-arm DB bent-over rows/side, challenging weight
Monday, 4/12 - Saturday, 4/17
Monday, 4/12
Warm-up: 10:00 AMRAP @ steady pace - 10 pass throughs + 5 strict press w/empty barbell + 10 alt step-ups + 5 burpee broad jumps + :30 bike
Strength:
In 12:00, build to a heavy jerk single (if you are not ready to build heavy on this lift, treat it like an EMOM and complete 3-5 push press each minute)
WOD:
3:00 AMRAP for 4 rounds -
8 push press (95/65)
6 burpee box jump overs
:60 between each AMRAP
*Scale to burpee step overs if needed
Accessory:
Accumulate 60 plank-ups
Tuesday, 4/13
Warm-up: 10-8-6-4-2 - Bootstrappers + reverse Samson’s + kip swings + back squat (building toward 75% or moderate weight).
Strength:
In 12:00, complete the following -
5-5-5-5
Back squats @ 75% 1RM or moderate weight
WOD:
For time -
Buy in: 800 meter run
Directly into 3 rounds -
10 alt pistol squats
20 pull-ups
30 hand-release push-ups
Cash-out: 800 meter run
Accessory:
3x6 single leg deadlifts/side
Wednesday, 4/14
Warm-up: 3 rounds - 10 RDLs w/empty barbell + 10 muscle cleans + :30 jump rope + 5 push-ups to pike + :30 pigeon stretch/side
Strength:
In 14:00, build to a power clean single that is slightly heavier than what you plan to lift in the WOD.
WOD:
10 rounds for time -
5 power cleans (155/105 or 135/95 or 95/65)
25 double unders
*Scale 25 dubs for 50 singles if needed
Accessory:
Accumulate 100 single leg v-ups
Thursday, 4/15
Warm-up: 10:00 AMRAP @ steady pace - :30 banded side steps + 10 med ball cleans + :30 Superman hold + 10 groiners + 200 meter run
Strength:
Every :90 for 4 rounds -
1st: :30 goblet reverse lunges, deficit if possible off 25# plate (53/35 or less)
2nd: :45 KB swings
WOD:
20:00 EMOM -
1st: 12 toes-to-bar
2nd: 10 wall balls (20/14)
3rd: 12 sit-ups w/wall ball
4th: 10 front squats (95/65)
Accessory:
Accumulate 30 side plank rotations w/light DB/side
Friday, 4/16
Warm-up: 10-8-6-4-2 - banded good mornings + banded pull-aparts + muscle snatches + calorie ski
Strength:
In 15:00, build to a tough set of 3 bench press
WOD:
In teams of 2, 1 partner working at at time -
In 20:00 -
Max distance row
At minute 0 and 10, complete 30 clean and jerks (125/85 or 95/65)
At minute 5 and 15, complete 30 power snatches (125/85 or 95/65)
Accessory:
Accumulate 40 banded face pulls
Saturday, 4/17
Warm-up:
12:00 EMOM -
1st: :30 handstand hold or plank
2nd: 8-10 pendlay rows (light to moderate weight)
3rd: :30 bike (easy to moderate pace)
WOD:
“Barbara Ann”
5 rounds for time -
20 handstand push-ups
30 deadlifts (135/95)
40 sit-ups
50 double unders (or 100 singles)
Rest 3:00 between rounds
*Scale HSPU to pike push-ups off box, traditional push-ups, or seated DB press
Monday, 4/5 - Saturday, 4/10
Monday, April 5
Warm-up: 10:00 AMRAP @ steady pace - 10 pass throughs + 5 inch worms w/push-ups + 10 m duck walk + 10 kip swings or ring rows + :30 easy bike
Strength:
In 14:00, build to a heavy complex from rack -
3 front squats + 1 jerk
WOD:
For time -
21-15-9
Cal row
Pull-ups
Clean and jerks (125/85 or 95/65)
Accessory:
Accumulate 60 banded hollow rocks or 2:00 hollow hold
Tuesday, April 6
Warm-up: 3 rounds - 10 banded bent-over rows + 5 push-up to pike + :30 chest opening stretch + 10 reverse Samson’s
Strength:
Every :90 for 4 rounds -
1st: :30 HSPU, pike push-ups, handstand hold, or plank
2nd: 6-8 1-arm bent-over rows/side @ challenging weight
WOD:
18:00 EMOM -
1st: 15/10 cal bike
2nd: 10 DB bench (50/35)
3rd: 12 goblet lunges (53/35)
*Scale reps as needed to assure rest
Accessory:
Accumulate 60 banded lat pull-downs or 30 cable lat pull-downs
Wednesday, April 7
Warm-up: 3 rounds - 10 banded good mornings + :30 elevated pigeon stretch/side + 5 slow burpees (step back + step forward) + 10 scorpions
Strength:
In 16:00, complete the following -
10-8-6-4-2 - Deadlifts, building to slightly heavier weight than you plan to lift for WOD
200 meter run after each set
*Note: Rest as needed. Keep in mind, you have about 3:00 to complete each round. You may not need this much time - just move at a steady pace that works for you.
WOD:
6 rounds (12:00) -
:60 on/:60 rest
10 deadlifts (225/155 or 195/125 or 175/95)
Max burpees over bar
*Score is total number of burpees
Accessory:
Accumulate 2:00 KB front rack hold or sandbag hold
Thursday, April 8
Warm-up: 3 rounds - 10 pass throughs + 10 pvc OHS + 10 banded pull aparts + 3 muscle snatches + :05 chin-over-bar hold
Strength:
12:00 EMOM -
1st: 3-5 overhead squats, moderate weight
2nd: 3-5 strict pull-ups
3rd: Rest
WOD:
15:00 AMRAP -
6 power snatch (95/65)
8 hand-release push-ups
12 sit-ups
*You can sub power snatches for DB snatches
Accessory:
3x10 skull crushers
Friday, April 9
Warm-up: 10:00 AMRAP @ steady pace - :30 banded side steps + 10 v-ups + 10 med ball cleans + 100 meter run
Extended warm-up:
10:00 EMOM -
1st: :30 lateral skates or lateral hops
2nd: :30 mountain climbers
WOD:
For time -
100 cal row
80 KB swings
60 double unders
40 wall balls
20 toes-to-bar
Accessory:
Accumulate 2:00 weighted star plank or side plank/side
Saturday, April 10
Warm-up: 3 rounds - 5 split-stance squats/side + :30 alt quad stretch + 10 alt step-ups + :30 jacks + 10 plank-ups
Strength:
In 12:00, work to complete 3-4 rounds of the following at a steady pace -
8 goblet split-stance squats/side
100 meter Farmer’s carry
WOD:
4 rounds for max reps -
:60 alternating 1-arm clean and jerks (50/35)
:60 alt single DB step-ups (50/35)
:60 alt 1-arm Devils press (50/35)
:60 rest
Accessory:
Max effort plank