Monday, April 18 - Saturday, April 23
Monday, April 18
Warm-up: 10:00 AMRAP @ steady pace - 12 banded good mornings + 10 alt single leg v-ups + 8 alt Cossack squats (no weight) + 6 scorpion stretch/side
Strength:
Every 2:30 for 5 rounds (12:30) -
5 deadlifts + :30 barbell roll-outs or barbell plank
*Add weight each round to build to WOD weight
WOD:
1:00 AMRAP for 10 rounds -
10 toes-to-bar, knees-to-elbow, or v-ups
Max deadlift (225/155 or 185/125 or 135/95)
*Rest 1:00 between round
**Score is total # of deadlifts
Accessory (optional):
Banded x-walk 3x12-15/side
Tuesday, April 19
Warm-up: 10-8-6-4-2 banded forward raises + banded bent-over rows + alt DB 1-arm hang clean and jerk, light weight + wall ball cleans
Strength:
In 12:00, work to complete the following single DB sequence -
5-4-3-2-1
1-arm alt hang clean and jerk/side
*Build to a heavy single/side, resting at least 1:00 between sets
WOD:
Every 4:00 for 4 rounds -
20-30 wall balls
15/12- 12/9 bike cals
10 alt DB snatch (50/35 or 40/20)
Accessory (optional):
3x:30 alt side plank rotations/side
Wednesday, April 20
Warm-up: 3 rounds - 8 push-up to pike + 10 pass through + 8 banded lateral raises/side https://youtu.be/yfNg5sFndbw + 8 rings rows + 5 kip swings
Strength:
12:00 EMOM -
1st: Isometric glute bridge + 8-10 chest fly https://youtu.be/7CwTEnfX2MM
2nd: :60 max DB bench press, moderately heavy weight
3rd: Rest
WOD:
10:00 EMOM -
1st: 100-200 meter run
2nd: 10-12 handstand push-ups, or any push-up variation
-Directly into-
10:00 EMOM -
1st: 30-50 double unders or 60-100 singles
2nd: 2-4 muscle-ups, 6-8 C2B pull-ups, 8-10 kipping pull-ups or inverted ring rows
Accessory (optional):
3x10-12 Dead Bug, weighted if possible (focus on pressing lower back to the ground the entire time)
Thursday, April 21
Warm-up: 5-4-3-2-1 clean pull + clean high pull + muscle clean + front squat + strict press (empty barbell for all rounds) + inch worms w/push-up
Strength:
Every 2:00 for 6 rounds (12:00) -
1 clean pull + 1 high hang power clean + 1 high hang squat clean + 2 jerk (split or push)
*Build in weight to end with a moderately heavy complex, or stay light/moderate and complete 1 complex every :60
WOD:
15:00 EMOM -
1st: 2 squat clean + 4 front squat
2nd: 6-8 thrusters
3rd: 4 hang power cleans + 6 bar-facing burpees
*Barbell weight no heavier than 135/95
Accessory (optional):
1:00/side banded hip flexor stretch + 1:00 banded hamstring stretch/side
Friday, April 22
Warm-up: 3 rounds - 10 alt groiners + :20 quad stretch/side + :30 jumping jacks + :30 bike + :30 shoulder taps from plank
Partner WOD:
30:00 for max row cals -
Partner A: 600 meter run
Partner B: Max row calories
*Partners are working at the same time and switch from run to row each round; score is total number of row calories; sub running with 600 meter ski
**Tip: Use the run as your rest, but don’t go too slow :)
Accessory (optional):
Accumulate 75-100 sit-ups
Saturday, April 23
Warm-up: 10:00 AMRAP @ steady pace - 3 snatch pull + 3 snatch high pull + 3 muscle snatch + 3 OHS (empty barbell) + 10 pass throughs + 10 banded pull-aparts
Strength:
Every :90 for 4 rounds (12:00) -
1st: 2-4 power or squat snatch, building to WOD weight
2nd: :30 side plank banded row/side https://youtu.be/K1GWnZ-RDPw
WOD:
Every 2:00 for 10 rounds -
15 box jumps or step-ups
10 toes-to-bar, knees-to-elbow, or v-ups
1 power or squat snatch
*Choose a challenging snatch weight where you can maintain pristine form with no misses; score is sum of snatch weight from each round
Accessory (optional):
2x15-20 weighted side bends/side
Monday, April 11 - Saturday, April 16
Monday, April 11
Warm-up: 5-4-3-2-1 banded good mornings + inch worms w/push-up + power cleans (start w/empty barbell and build to starting WOD weight) + groiners/side
Strength:
12:00 EMOM -
1st: :30 banded push-ups https://youtu.be/bmRr-B3xxRs
2nd: :30 sandbag hang to shoulder, sandbag hold, or KB front rack hold
3rd: Rest
WOD:
Heavyweight
On the 0:00
21 power cleans (115/85 or 85/55)
30/21 cal bike
21 power cleans (115/85 or 85/55)
On the 8:00
15 power cleans (155/105 or 105/75)
30/21 cal bike
15 power cleans (155/105 or 105/75)
On the 16:00 -
9 power clean (185/135 or 135/95)
31/21 cal bike
9 power clean (185/135 or 135/95)
Accessory:
Bird dog row - 3x6-8/side
Tuesday, April 12
Warm-up: 10:00 AMRAP @ steady pace - 5 muscle cleans + 5 front squats + 5 strict press (empty barbell) + 8 reverse Samsons + :30 jump rope
Strength:
Every 3:00 for 3 sets -
16 KB reverse lunges + 8/8 single arm KB swings
*Choose a moderately heavy weight
WOD:
Boomshakalaka
12:00 EMOM -
1st: 8 push press + 16 double unders or 32 singles
2nd: 8 front squats + 4 alt pistols
*Barbell weight no heavier than 95/65; take barbell from ground if possible
Accessory:
2 x :30 side plank with light plate circles
Wednesday, April 13
Warm-up: 10-8-6-4-2 pass throughs + banded pull-aparts + bench press (start with banded empty barbell and slowly build to a moderate/comfortable weight)
Strength:
In 14:00, complete 3-4 supersets of the following, resting :60-:90 between sets -
5 banded tempo bench press (:03 eccentric tempo) https://youtu.be/UVc0XMOpM4A
5 strict pull-ups (weighted if possible), challenging ring rows, or inverted barbell rows
*Weight shoulder be no heavier than 65% 1RM; descent to chest should be a :03 tempo, then focus on speed out of the bottom
WOD:
Too Legit
20:00 AMRAP -
2,500 meter row or ski buy-in
In remaining time, AMRAP -
6 toes-to-bar, knees-to-elbow, or v-ups
8 hand-release push-ups
10 box jump-over or step-over
*Score is total # of rounds completed after row or ski meters
Accessory:
Pancake stretch, weighted if possible - accumulate 1:00 - 2:00
Thursday, April 14
Warm-up: 3 rounds - :30 plate ground to overhead (light) + 8/side banded single leg deadlift https://youtu.be/WkV4U7N2VSw + 10 reverse lunges + :30 quad stretch/side
Strength:
Every :90 for 4 rounds (12:00) -
1st: 8-10/side DB split-stance squats (2 @ challenging weight) https://youtu.be/Wcmg-3iHwjQ
2nd: :45-:60 mountain climbers
WOD:
Dynamite
For time -
42-30-18
Wall balls
Sit-ups
Burpees
Accessory:
3x6-8/side KB single leg deadlift, moderate weight
Friday, April 15
Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell); :20 handstand hold or plank between rounds
Strength:
12:00 EMOM -
1st: 3 power or squat snatch (build to and get comfy with starting WOD weight)
2nd: :30-:60 handstand work or handstand work progressions
3rd: Rest
WOD:
Hercules
4 rounds for quality -
9 power or squat snatches (105/75)
7 power or squat snatches 115/85)
5 power or squat snatches (135/95)
*1 round consists of 9-7-5; rest 1:00 between rounds
Accessory:
3x12-15 banded face pull
Saturday, April 16
Warm-up: 10-8-6-4-2 banded bent-over rows + ring rows + alt toe touches from plank + windmills/side https://youtu.be/nDdFurMm_ko; :20 high knees between rounds
Strength:
In 14:00, complete the following series of barbell bent-over rows -
1st: Build to a 2 rep max
2nd: Complete 3 x 5 at 80% of 2RM
3rd: Complete 1 x max unbroken reps @ 50% 2RM
WOD:
Old School
For time -
Buy in - 30 push-ups
10 pull-ups or ring rows
800 meter run
20 pull-ups or ring rows
400 meter run
30 pull-ups or ring rows
200 m run
Cash-out - 30 push-ups
*Wear weighted vest if desired
Accessory:
Back plank - 4x:30-:45, weighted if possible
Monday, April 4 - Saturday, April 9
Monday, April 4
Warm-up: 5-4-3-2-1 inch worms + squat clean (start with empty barbell and build to 80% 1RM squat clean; :30 jumping jacks between lifts
Strength:
12:00 EMOM -
1 squat clean @ 80% 1RM, or moderately heavy weight
WOD:
High Five
20:00 AMRAP -
Max bike cals
Every 5:00, starting at 0:00, -
400 m run
50 double unders or 100 singles
*Scale 400 meter run to 200 meter run or 400 meter row or ski if needed; Score is total bike cals
Accessory:
90/90 hip stretch - 2x:30/side
Tuesday, April 5
Warm-up: 10:00 AMRAP @ steady pace - 10 pass throughs + 8 reverse Samsons + 6 alt Cossack squats (no weight) https://youtu.be/dhDjKmTX8tU + 4 front squats (building to 65% 1RM)
Strength:
Every 2:00 for 5 rounds (10:00) -
10 front squats @ 65% 1RM, or moderate weight
WOD:
Gangsta Party
For total reps -
3:00 max effort 1-arm alt DB hang clean and jerk (50/35 or 40/20)
1:00 rest
3:00 max effort alt DB snatch (50/35 or 40/20)
1:00 rest
3:00 max effort 1-arm OH walking lunge (switch arms as needed) or goblet lunge (50/35 or 40/20)
1:00 rest
3:00 max effort toes-to-bar, knees-to-elbow, or v-ups
Accessory:
2x:30 3-way banded shoulder stretch/side
Wednesday, April 6
Warm-up: 3 rounds - 5 step back burpees + 10 ring rows + 15 banded lat pull-downs + 20 shoulder taps from plank + :30 lateral line hops
WOD:
“Cora”
For time -
21-18-15-12-9-6-3
Sit-ups
Box jumps or step-ups (24/20 or lower)
Burpees
Pull-ups
*3 HSPU after each round
Accessory:
3 x :30 banded plank walk-outs https://youtu.be/7HywSzAa0PQ
Rest :60 between sets
Thursday, April 7
Warm-up: 10:00 AMRAP @ steady pace - 10 banded good mornings + 10 banded bent-over row + 5 strict press (empty barbell) + 5 scorpion stretch/side + 3 deadlift (light weight)
Strength:
In 16:00, work to complete the following -
3-3-3-3-3
Deadlifts (build toward WOD weight)
5-4-3-2-1
Strict press (build to heavy single, or stay moderate)
WOD:
Deadhead
For quality (moderate pace) -
2-4-6-8-10
Renegade rows (2 @ 50/35 or 40/20)
Deadlifts (275/185 or 225/155 or 155/105)
*20 American KB swings after each round (54/35 or 35/20)
Accessory:
3 x 12-15 banded bird dog/side
Friday, April 8
Warm-up: In 10:00, warm up for gymnastics work of choice; between movements, get 3-5 power cleans, building toward WOD weight
Strength:
Every :90 for 6 rounds (9:00) -
1st: :30-:45 gymnastics work of choice (e.g., handstand work, challenging core work, muscle-ups, double unders, HSPU, pistol squats, toes-to-bar, etc.)
WOD:
Cookies and Cream
In teams of 2, you go, I go -
300/220 calorie row or ski
At 0:00, start death by power cleans (135/95 or 95/65)
0:00 - 1 power clean
1:00 - 2 power cleans
2:00 - 3 power cleans
3:00 - 4 power cleans
4:00 - 5 power cleans ….
*P1 completes the designated # of power cleans at the top of the minute, starting at 0:00; P2 starts rowing or skiing as soon as P1 is done with cleans; athletes switch movements each minute; work out ends when designated # of calories are reached, or athlete fails to complete designated # of cleans within the minute
Accessory:
Accumulate 1:00 figure 4 stretch/side + hands on box shoulder stretch
Saturday, April 9
Warm-up: In 10:00, build to complex weight you plan to lift in WOD; between lifts get 3-5 bench press (building to light/moderate weight for Strength) + 5 push-up to pike
Strength:
In 16:00, work to complete the following, building to a heavy single if possible -
5-5-3-3-3-1-1-1
Bench press
WOD:
Last Call
16:00 EMOM -
1 thruster + 2 front squat + 1 shoulder to overhead + 2 back squat
*Weight should be 60% 1RM jerk for all reps
Accessory:
Accumulate 3:00 wall sit, weighted if possible
Monday, March 28 - Saturday, April 2
Monday, March 28
Warm-up: 10-8-6-4-2 push-up to pike + bootstrappers + alt scorpion stretch + back squats (start with empty barbell and build to 50% 1RM)
Strength:
12:00 EMOM -
1 back squat (start at 50% 1RM, or light weight, and build by 5% each round, to finish around 90% 1RM, or complete all reps at moderate weight)
WOD:
Oh My Quads
6:00 AMRAP -
150 air squats
Max distance row or ski meters
-Rest 3:00-
6:00 AMRAP -
800 meter row or ski
Max air squats
Accessory:
3x12-15 foot elevated single leg glute bridges
Tuesday, March 29
Warm-up: 3 rounds - 10 banded good mornings + :30 plate hops + 20 shoulder taps from plank + :30 figure 4 stretch/side + 10 alt groiners
Strength:
12:00 EMOM -
1st: 3 deadlifts (build toward WOD weight)
2nd: :60 sit-ups (GHD or weighted if possible)
WOD:
“Christine”
3 rounds for time -
500 meter row
12 deadlifts (bodyweight or ½ bodyweight)
21 box jumps or step-ups (24/20 or lower)
*Expected times for “Christine” - beginner 15-20 mins; intermediate 12-14 mins; advanced 9-11 mins; elite < 8
Accessory:
3x8-10 GHD hip extensions or 3x:30 Superman hold
Wednesday, March 30
Warm-up: 5-4-3-2-1 pass throughs + muscle snatch + overhead squats + inch worms with push-up
Strength:
Every :90 for 8 rounds (12:00) -
1 snatch pull + 1 snatch high pull + 1 power snatch + 1 hang power snatch + 2 OHS
*Keep weight light to dial in on technique; try to go a little heavier than last week if form is on point; use pvc for OHS portion if needed
WOD:
Diamondback
For time -
21-15-9
Power snatch (95/65 or 65/35)
Handstand push-ups or any push-up variation
-Rest 3:00-
15-12-9
Overhead squats (95/65 or 65/35 or pvc)
Chest-to-bar or chin-over-bar pull-ups, or challenging ring rows
Accessory:
2x6-8 shoulder CARs (controlled articulate rotations)
Thursday, March 31
Warm-up: 3 rounds - 20 jumping jacks + 10 single leg v-ups + 10 alt pistol squats to bench + 10 reverse Samsons
WOD:
Chutes and Ladders
Every 10:00 for 3 rounds -
50 double unders or 100 singles
400 meter run
30 burpees
20 toes-to-bar, knees-to-elbow, or v-ups
10 alt pistol squats
*Adjust reps as needed to assure at least :90 rest
Accessory:
Accumulate 2:00/side seated hamstring stretch (see image below)
Friday, April 1
Warm-up: 10:00 AMRAP @ steady pace - 3 bench press (build to 50% 1RM) + 10 alt toe touch from plank + 10 m DB death march https://youtu.be/NMIx-S_8VEY + 10 banded pull-aparts
Strength:
E2MOM for 12:00 -
3 bench press + 6 DB row/side
*Start around 50% 1RM bench press and slowly build to tough set of 3
WOD:
It’s a Doozie
For time -
2-4-6-8-6-4-2
Wall walks or walk-outs from box
10-20-30-40-50
Russian KB swing (70/53 or 53/35 or 35/20)
Accessory:
200 1-arm KB overhead carry or 1-arm KB front rack carry (switch arms as needed)
Saturday, April 2
Warm-up: 5-4-3-2-1 muscle clean + front squat + strict press (all reps done with empty barbell); :30 chest opening stretch between sets
Strength:
In 15:00, build to a challenging weight for the following barbell sequence, or stay light/moderate and work on form -
1 squat clean + 1 hang squat clean + 1 front squat + 1 jerk (push or split)
WOD:
Breakfast Club
3:00 AMRAP for 5 sets -
8 cal bike
10 hang power cleans (95/65 or 65/45)
Max push press reps (95/65 or 65/45)
*Rest 1:00 between rounds; score is total # push press
Accessory:
3 x max effort strict pull-ups, or challenging pull movement; get sufficient rest between sets
Monday, March 21 - Saturday, March 26
Monday, March 21
Warm-up: In 10:00, warm up to power clean weight you plan to lift in the WOD; between lifts, get 10 banded good mornings + :15 chin-over-bar hold
Strength:
Every :90 for 5 rounds -
1st: :30 - :45 handstand work or dual DB overhead hold @ moderate weight
2nd: :30 - :45 double under or general jump rope practice
WOD:
20 rounds for time -
1 power clean (185/125 or 155/105 or 95/65)
2 box jump-overs or step-overs (24/20 or lower)
3 chest-to-bar pull-ups
Accessory:
3x12–15 split stance banded Pallof press
Tuesday, March 22
Warm-up: 5-4-3-2-1 swimmers + reverse Samsons/side + pass throughs + push jerk (building toward 75% 1RM, or moderately heavy weight)
Strength:
EMOM for 10:00 -
2 jerks (push or split) @ 75% jerk 1RM, or moderately heavy weight
WOD:
Every 3:00 for 6 sets -
9 push press (115/75 or 85/55)
12 alt back rack lunges (115/75 or 85/55)
15 sit-ups
Accessory:
Accumulate 2:00/side side plank with knee raise
Wednesday, March 23
Warm-up: 10-8-6-4-2 push-up to pike + alt groiners + v-ups; 15 jumping jacks between rounds
WOD:
4 rounds, each for time -
20/15 cal row
10 burpees over rower
50 double under or 100 singles
10 burpees over rower
20/15 cal row
*Rest 2:00 between rounds
Accessory:
2 x max effort flutter kicks; rest at least 1:00 between sets; try to match your first time
Thursday, March 24
Warm-up: 3 rounds - 10 banded pull-aparts + :30 chest opening stretch + 5 muscle snatch + 5 OHS (start w/pvc, then switch to barbell if able) + 10 bootstrappers
Strength:
Every :90 for 8 rounds (12:00) -
1 snatch pull + 1 high snatch pull + 1 power snatch + 2 overhead squat
*Keep weight on the lighter side to dial in on technique
WOD:
For time -
40 toes-to-bar, knees-to-elbow, or v-ups
20 wall balls
Rest 1:00
30 toes-to-bar, knees-to-elbow, or v-ups
30 wall balls
Rest 1:00
20 toes-to-bar, knees-to-elbow, or v-ups
40 wall balls
Accessory:
Accumulate 20-30 prone tricep extensions, or 30-50 plank-ups
Friday, March 25
Warm-up: 5-4-3-2-1 scorpion stretch/side + back squats ( start light and build towards WOD) + DB hang power cleans (start light and build towards strength) + inch worms
Strength:
In 12:00, work to complete the following -
10-8-6-4-2
Dual DB hang power cleans
*Build in weight if possible
WOD:
For time -
1-2-3-4-5-6-7-8-9-10
Back squat (225/155 or 155/105 or 95/65) `
100 meter run after each round
*Sub run for 200 m row or ski
Accessory:
3x8-10 reverse DB flys
Saturday, March 26
Warm-up: In 15:00, warm up to deadlift and bench press weight you plan to lift in WOD; between warm up sets, get 8 ring rows + :20 handstand hold or plank
WOD:
For time -
“Diane”
21-15-9
Handstand push-ups or seated overhead press
Deadlifts (225/155)
*Expected times - beginner 10-14 mins; intermediate 6-9 mins; advanced 5-6 mins; elite < 4 mins
5:00 rest
For time -
“Volkswagen”
21-15-9
Bench press (bodyweight, or moderately heavy weight)
Pull-ups or ring rows
Accessory:
3x8-10 renegade rows