Monday, May 24 - Saturday, May 29
Monday, May 24
Warm-up: 2 rounds - 10 banded pull-aparts + 10 banded bent over rows + :30 handstand hold or plank + 20 m burpee broad jumps + 5 inch worms w/push-up
Strength:
Every :90 for 4 rounds -
1st: 6 tempo goblet squats, :03 eccentric tempo (challenging weight)
2nd: 20 Russian KB swings (challenging weight)
WOD:
Every 3:00 for 5 rounds -
50 double unders
9 handstand push-ups
12 burpees
*Scale reps as needed to assure at least :30 rest; scale double unders to 100 singles; scale HSPU to pike push-ups or seated overhead press
Accessory (optional):
Tabata star plank or side plank (alternate sides - :20 on/:10 off for 8 rounds total - 4 rounds/side)
Tuesday, May 25
Warm-up: 10:00 AMRAP @ steady pace w/empty bar - 10 good mornings + 5 muscle cleans + 5 strict press + :30 bike + 5 ring rows w/:03 hold at top
Strength:
15:00 EMOM -
1st: 1 deadlift + 1 hang power clean + 1 push press (building toward WOD weight)
2nd: :30 hollow rocks
3rd: 8-10 renegade rows (challenging weight)
WOD:
“DT”-
5 rounds for time
12 deadlifts (155/105 or 125/85 or 95/65)
9 hang power cleans (155/105 or 125/85 or 95/65)
6 push jerks (155/105 or 125/85 or 95/65)
*Strategies - recover during deadlifts. Don’t be afraid to drop the bar between reps; After the last deadlift, go directly into hang cleans. Scale weight as needed.
**What is a good score for DT? Beginner 15-19 min; Intermediate 10-14 min; Advanced 6-9 min; Elite < 5 min
Accessory (optional):
Accumulate 100 supine heel reaches
Wednesday, May 26
Warm-up: :60 pigeon stretch/side, followed by 10-8-6-4-2 - Reverse Samson’s + groiners + kip swings or hollow rocks + pass throughs
WOD:
3 rounds -
3:00 AMRAP
400 meter run
Max dual DB suitcase lunges (50/35 or 35/20)
2:00 rest
3:00 AMRAP
400 meter row or ski
Max pull-ups
2:00 rest
Accessory (optional):
Accumulate 30-50 TRX knees to elbows from plank position
Thursday, May 27
Warm-up: 5-4-3-2-1 - OHS w/pvc + pass throughs + bootstrappers + front squat or back squat (start building in weight slowly to prepare for strength)
Strength: In 15:00, complete the following cycle, build if possible -
Front squats or back squats (athlete’s choice)
3-2-2-1-1-1-1
WOD:
For time -
20-15-10
Power snatches (95/65)
Bike calories
Cash-out: 50 sit-ups (GHD or traditional)
Accessory (optional):
Tabata Russian twists
Friday, May 28
Warm-up: In 10:00, complete 10 sit-ups + 10 v-ups + 10 plank rotations/side + 10 inch worms w/push up + 2:00 easy row; Spend remaining time warming up for strength.
Strength:
In 16:00, work on a lift or skill of choice (aka Max Out Friday if we’re going old school)
WOD:
:90 on/:60 off for 6 rounds -
7 toes-to-bar
7 box jump overs
AMRAP 1-arm Devil press (50/35)
*Switch arms as needed
**Score is total number of Devil press
Accessory (optional):
:60 banded hamstring stretch/side
Saturday, May 29
Warm-up: 200 m run + 3 rounds - 10 banded pull-aparts + 5 muscle cleans + 5 front squats + 10 bootstrappers
Strength:
12:00 EMOM -
1 squat clean, working towards a heavy single
*Or stay light and complete 3-5 reps every minute
WOD:
E4MOM for 16:00 (each round for time) -
400 meter run
8 power cleans (185/135 or 135/95 or 95/65)
Accessory (optional):
3x20 banded hamstring curls
Monday, 5/17 - Saturday, 5/22
Monday, 5/17
Warm-up: 5-4-3-2-1 - Bootstrappers + banded pull aparts + banded pass through + banded bent-over rows + 1 ¼ squats (building towards moderate weight)
Strength:
Every :90 for 4 rounds -
1st: :45 single leg v-ups
2nd: 6-8 1 ¼ back squats, moderate weight
WOD:
6:00 AMRAP
75/60 cal row
Max wall balls
Rest 3:00
6:00 AMRAP
75 wall balls
Max cal row
*Score is total # of wall balls in round 1 + total row cals in round 2
**Note: At the 5:00 mark, you should be close to moving on to wall balls or row cals; Scale as needed.
Accessory (optional):
Accumulate 250 mountain climbers
Tuesday, 5/18
Warm-up: 10-8-6-4-2 - banded good mornings + inch worms w/push-up + pass throughs + jump rope (singles or dubs)
Strength:
12:00 EMOM -
1st: :30 handstand hold or shoulder taps from plank
3rd: :30 DB Romanian deadlifts, build in weight if possible
WOD:
For time -
200 double unders
12 wall walks
40 Russian KB swings (70/53 or 53/35)
Rest 2:00
100 double unders
10 wall walks
30 KB swings (70/53 or 53/35)
*If still working to master double unders, you can cut reps in half so that you can practice quality reps w/o stressing; If completing single unders, add 100 reps (300/200).
Accessory:
Face pulls - 3x10
Wednesday, 5/19
Warm-up: 2 rounds - 20 m burpee broad jumps + 10 alt curtsy lunges + 10 jumping squats + :30 flutter kicks + :30 quad stretch/side
Strength:
In 12:00, work to complete the following -
5-4-3-2-1
Strict pull-ups, weighted if possible. Rest :60-:90 between sets.
WOD:
20:00 EMOM -
1st: 10 alt pistol squats
2nd: 15 sit-ups
3rd: Max effort box jump-overs or box step-overs
4th: Rest
*Score is total number of box overs
Accessory (optional):
200 m 1-arm Farmer’s carry, heavy (switch arms as needed)
Thursday, 5/20
Warm-up: 3 rounds - 5 muscle cleans + 5 strict press + 10 sit-ups + 10 pass throughs + :30 easy bike
Strength:
12:00 EMOM -
1 clean and jerk (increase weight to finish as heavy as possible)
*Or you can stay light/moderate and complete 3-5 reps every minute
WOD:
4 rounds -
2:00 work/2:00 rest
5 power cleans (135/95 or 95/65)
10 bar-facing burpees
Max toes-to-bar
*Score is total number or toes-to-bar
Accessory (optional):
Accumulate 50 bicep curls w/empty barbell
Friday, 5/21
Warm-up: 10:00 AMRAP@steady pace - 10 groiners + 10 ring rows + 10 kip swings or :30 hollow hold + :30 easy ski + 20 m high knees
WOD:
Murph Prep for time -
800 meter run
10-20-30-20-10
Pull-ups
Push-ups
Air squats
800 meter run
*Weighted vest optional
**Scale pull-ups to ring rows
Accessory (optional):
Accumulate 40 banded lat pull-downs + 40 banded tricep pulls
Saturday, 5/22
Warm-up: 3 rounds - 10 pass through + 10 OHS w/pvc + :30 banded side steps + 10 banded quadruped hip extensions/side + :30 pigeon stretch/side
Strength:
In 12:00, work to complete the following @ 50-55% back squat 1RM -
Lunges (back rack)
10-8-5-4-2
*Rest as needed between sets
WOD:
For time -
40-30-20-10
Bike cals
Hang power snatch (45/35)
Thrusters (45/35)
Accessory (optional):
3x8 1-arm bent-over rows/side, challenging weight
Monday, 5/10 - Saturday, 5/15
Monday, May 10
Warm-up: 10:00 AMRAP @ steady pace for quality - 5 kip swings + 20 meter burpee broad jumps + 5 hand release push-ups + 10 ring rows + :30 bike
WOD:
“Bradley”
10 rounds for time -
100 meter sprint
10 pull-ups
100 meter sprint
10 burpees
*:30 rest between rounds
Accessory (optional):
Tabata v-ups (:20 on/:10 off for 4:00)
Tuesday, May 11
Warm-up: 3 rounds - 10 banded good mornings + :30 handstand hold or plank + 10 pass throughs + 5 deadlifts (add weight each round)
Strength:
In 16:00, work to complete 4-5 sets of the following -
5 ring dips + 8 ring rows
*Scale ring dips to sets of 10 dips from bench
**Sets should be challenging; Rest as needed
WOD:
11:00 AMRAP -
1 deadlift (225/155 or less)
1 handstand push-up
2 deadlift
2 handstand push-ups
3 deadlift
3 handstand push-ups
*Continue the pattern until the 10:00 is up
**Scale HSPU to pike push-ups or seated overhead press
Accessory (optional):
3x8-10 skull crushers
Wednesday, May 12
Warm-up: 2 rounds - 10 bootstrappers + 5 jumping squats + 10 groiners + :30 bike + 10 v-ups + :30 banded side steps
Strength:
9:00 EMOM -
1st: :60 straight-legged sit-ups
2nd: :60 plank
3rd: :60 rest
WOD:
20:00 AMRAP -
2,500 row buy-in
In remaining time, complete AMRAP
6 toes-to-bar
8 front squats (95/65)
10 box jumps (or step ups)
Accessory (optional):
Accumulate 2:00 wall sit, weighted if possible
Thursday, May 13
Warm-up: 5-4-3-2-1 - banded pull-aparts + muscle cleans + strict press + ring rows + inch worms w/push-up
Strength:
In 15:00, work to complete the following -
Bench press
10-8-6-4-2
*Build in weight each round if possible; If you finish the sequence w/time left, you can build towards 1RM or 2RM
WOD:
For time (18:00 cap) -
50 power clean + jerk (135/95 or 95/65)
Every 2:00, starting at 0:00, complete 20 double unders, or 40 singles
Accessory (optional):
Accumulate 2:00 battle ropes
Friday, May 14
Warm-up: 10-8-6-4-2 - sit-ups + lunges + plank-ups + scorpion stretch/side
Strength:
In 15:00, build to 75-80% 1RM, and then complete the following sequence (rest as needed) -
Back squats
3-3-3-3
WOD:
2:00 work/:60 rest for 5 rounds -
20 Russian KB swings (50/35)
15 wall balls (20/14)
Max effort bike cals in remaining time
*Score is total number of bike cals
Accessory (optional):
Accumulate 100 Russian twists (20/14)
Saturday, May 15
Warm-up: 2 rounds - 10 overhead squats w/pvc + 10 pass throughs + 10 ring rows + 10 m death march w/ light DB’s + 10 reverse Samson’s
Strength:
12:00 EMOM -
1st: 10-12 renegade rows
2nd: 6-8 strict pull-ups
3rd: :30 double under practice
WOD:
For time -
30 power snatches (95/65)
400 meter run
30 overhead squats (95/65)
500 meter row
30 thrusters (95/65)
100 double unders
Accessory (optional):
Accumulate 50-75 knees-to-elbow from rower (plank position, toes on seat of rower).
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