Monday, May 2 - Saturday, May 7
Monday, May 2
Warm-up: 3 rounds - 3-5 kip swings or :20 hollow rocks + 8 ring rows + 1 bear complex (building) + :20 chest opening stretch + 8 alt groiners
Strength:
12:00 EMOM -
1 bear complex (155/105 or 135/95 or 95/65)
*1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind-the-neck push press https://youtu.be/NvE63HqxFqQ
WOD:
3 rounds for time -
5 bar muscle-ups, or 10 chest-to-bar pull-ups or challenging ring rows
50 sit-ups
500 meter row or ski
Accessory:
3x15-20 banded hollow lat pull-down
Tuesday, May 3
Warm-up: 10-8-6-4-2 good mornings w/empty barbell + inch worms w/push-up + pass throughs + walking alt quad stretch https://youtu.be/IfPJusD37WE
Strength:
Every :90 for 4 rounds -
1st: 8-10 renegade rows, moderate weight
2nd: 3-5 deadlift, building to WOD weight
WOD:
For time -
Buy-in: 400 m run
5-10-15-20
Handstand push-up, or any push-up variation
Deadlift (225/155 or 155/105 or 135/95)
Buy-out: 400 m run
Accessory:
3x12-15 plank w/banded row/side
Wednesday, May 4
Warm-up: 10:00 AMRAP @ steady pace - 8 alt reverse Samsons + 5 back squats (building to 55% 1RM) + 8 alt Cossack squats + :30 figure-4 stretch/side
Strength:
In 14:00, work to complete the following -
6x3-5 back squats w/:03 pause @ the bottom
*Start at 60% 1RM and build by 5% each set if possible, or stay light/moderate and work on form; if struggling with depth, complete 6x3-5 box squats
WOD:
Every 2:00 for 12:00 -
9/7 cal bike sprint
From 12:00-15:00 on the clock -
Max effort walking 1-arm DB OH lunges or 1-arm DB front rack lunges (1@50/35 or 40/20); switch arms as needed
*Score is total # of lunges
Accessory:
3x8-10 single leg elevated glute bridge/side
Thursday, May 5
Warm-up: In 10:00, warm up to bench press WOD weight; between warm up sets, get 10 plank-ups + 5 muscle clean and press (empty barbell)
Strength:
15:00 EMOM -
1st: 3-position power clean + 1 jerk (power or split) https://youtu.be/x6sIlDGWMTU (start light and build to a moderate set)
2nd: Max effort strict toes-to-bar https://youtu.be/xX9Hzi7Onnw or strict hanging knees-to-elbow https://youtu.be/_DUlB4YpZRw (1 set, then rest once you drop off the bar) or high quality v-ups
3rd: Rest
WOD:
12:00 AMRAP -
2-4-6-8-etc…
Bench press (135/95 or 95/65)
DB hang power cleans (2@50/35 or 40/20)
Accessory:
3x8-10 cable lat pull-downs
Friday, May 6
Warm-up: 5-4-3-2-1 push-up to pike + burpee broad jump + single leg v-up/side + scorpion stretch/side
Strength:
Every :90 for 4 rounds -
1st: 7 leg raises + 7 straight leg sit-ups + 7 v-ups
2nd: :30-:45 weighted plank-ups https://youtu.be/LkzM9-tbW-Q
WOD:
5 rounds for time -
30 double under or 60 singles
20 cal row
10 burpees over rower
:90 rest between rounds
Accessory:
Accumulate 2:00 feet elevated side plank/side
Saturday, May 7
Warm-up: 3 rounds - 10 banded bent-over rows + :30 high knees + 10 banded bent-over forward raises + :30 jumping jacks + 10 banded pull-aparts
Strength:
In 12:00, work to complete the following -
10-8-6-4-2
Barbell bent-over rows
100 m Farmers carry
*Both movements done @ moderately heavy weight
WOD:
For time -
30 power snatch (95/65 or 65/35)
5 wall walk
400 meter run
5 wall walk
30 push press
*Barbell weight 95/65 or 65/35
Accessory:
Accumulate 75-100 Russian KB swings, moderately heavy weight
Monday, April 25 - Saturday, April 30
Monday, April 25
Warm-up: 5-4-3-2-1 muscle snatch + snatch balance (pvc or empty barbell) + pass throughs + thread the needle w/rotation per side https://youtu.be/TfAWLN1-T0A + push-up to pike
Strength:
9:00 EMOM -
1st: :30 supine heel taps https://youtu.be/unVXDP2LNHk
2nd: Max effort L-sit, tuck hold, L-hang, or tuck hang
3rd: Rest
WOD:
High Five
For time -
25-20-15-10-5
Power snatches (95/65 or 65/35)
Calorie row or ski
Accessory:
4x8 barbell bicep curls w/:05 eccentric tempo, moderately heavy
Tuesday, April 26
Warm-up: 10:00 AMRAP @ steady pace - 5 muscle cleans + 5 front squats + 5 back squats (empty barbell) + 10 alt groiners + 5 inch worms
Strength:
In 16:00, work to complete the following sequence (build in weight or stay light/moderate and focus on form) -
12-9-6-3-1-1-1
Back squat
WOD:
Thunder Thighs
AMREPS in 12:00 -
3:00 Max bike cals
-Directly into-
3:00 Max hang power cleans (95/65 or 65/35)
-Directly into-
3:00 Max bike cals
Directly into -
3:00 Max front squats (95/65 or 65/35)
*Score is total # of reps across all 3:00 intervals
Accessory:
3x12-15 barbell hip thrusts
Wednesday, April 27
Warm-up: In 10:00, warm up to 80% 1RM bench press (start with empty barbell); between warm up lifts, get 8 banded good mornings + 5 ring rows
Strength:
Every :90 for 4 rounds (12:00) -
1st: 3-5 bench press @ 80% 1RM
2nd: :30-:45 kettlebell swings, moderate to heavy weight
WOD:
Riptide
For quality -
1-2-3-4-5-6-7-8-9-10
Strict pull-ups, or ring rows as horizontal to the ground as possible
30 double unders or 60 singles after each round
*Rx+ weighted strict pull-ups
Accessory:
2x6 shoulder CARS/side
Thursday, April 28
Warm-up: 3 rounds - 6 alt front rack elbow punches + 8 bootstrappers + 10 air squats + 12 alt v-ups + :20 handstand hold or plank + :30 figure 4 stretch/side
Strength:
In 12:00, build to a tough barbell sequence -
1 power clean + 1 hang power clean + 1 squat clean + 1 hang squat clean
WOD:
Variety Pack
7:00 AMRAP -
3 wall walks
6 deadlifts (135/95 or 95/65)
9 sit-ups
-3:00 rest-
7:00 AMRAP -
3 hang squat cleans (135/95 or 95/65)
6 handstand push-ups, or any push-up variation
9 toes-to-bar
Accessory:
2x6 hip CARS/side
Friday, April 29
Warm-up: 10-8-6-4-2 walking lunges + alt Cossack squats + Pendlay rows (empty barbell) + wall ball cleans + banded pull-aparts
Strength:
In 15:00, superset the following for 4 rounds -
10 alt dual DB reverse lunges, deficit if possible https://youtu.be/qdOdC0o--po
10-12 Pendlay rows, moderate weight https://youtu.be/O9v7sb3JAPk
*Rest at least :60 between rounds
WOD:
Chipper
For time -
800 meter run
60 wall balls
40 alt DB snatch (choose a weight heavier than you typically do)
20 burpee box jump-over or burpee step-over
Accessory:
Accumulate 75-100 Russian twists
Saturday, April 30
Warm-up: 10:00 AMRAP @ steady pace - 10 plank-ups + :30 mountain climbers + 10 overhead squats w/pvc or empty barbell + :30 glute bridge hold + 5 kip swings
Strength:
15:00 EMOM -
1st: 5-7 ring dips or 8-10 dips from bench
2nd: :30-:45 TRX knees-to-elbow
3rd: Rest
WOD:
Greek Goddess
For quality -
12-9-6-3
Overhead squat (135/95 or 95/65 or 75/35) or snatch balance (light weight)
Muscle-ups, chest-to-bar pull-ups, or challenging ring rows
Accessory:
Accumulate 2:00 Superman pulls with band
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