Monday, May 8 - Saturday, May 13
Monday, May 8
Warm-up: 2 rounds - 12 banded pull-aparts + 10 pvc pass throughs + 8 push-up to pike + 6 strict press + 4 jerk balance (empty barbell) + :30 easy jump rope
Strength:
E3MOM x6 (18:00) -
Strict press (start light and build to a heavy set of 2 if possible)
12-10-8-6-4-2
*Superset with 12 alt KB gorilla rows (2 @ 54/35 or 35/20)
WOD:
For quality reps from rack -
10-8-6-4-2
Push jerk or split jerk, athlete’s choice
30 double under or 60 singles after each set
*Suggested barbell weight
Set 1 - 135/95 or 95/65 or 55/35
Set 2 - 155/105 or 115/85 or 85/55
Set 3 - 175/115 or 135/95 or 95/65
Set 4 - 185/125 or 155/105 or 105/75
Set 5 - 195/135 or 175/115 or 115/85
Accessory:
Accumulate 20 prone T raises + 20 prone Y raises (:01 pause in top position)
Tuesday, May 9
Warm-up: 3 rounds - 10 bootstrappers + 8 alt Cossack squat + 6 alt reverse Samson + :30 easy bike + :30 plank
Strength:
15:00 EMOM -
3 front squat (build to WOD weight)
12-15 sit-ups
Rest
WOD:
AMREPS in 18:00 for total bike cals -
30 front squat (135/95 or 95/65 or 55/35)
20 bike cals
20 front squat (135/95 or 95/65 or 55/35)
20 bike cals
10 front squat (135/95 or 95/65 or 55/35)
Max bike cals in remaining time
Accessory:
3x8 single leg RDL/side (54/35 or 35/20 or 20/10)
Wednesday, May 10
Warm-up: 3 rounds - 8 muscle clean + :30 banded lat pull-down + 8 ring rows + :30 single leg v-up + 8 single leg glute bridge/side + :30 wrist rockers
Strength:
Every :90 x8 (12:00) -
1 power clean + 1 hang power clean + 1 high hang power clean (start light and build to a slightly heavier weight than you plan to lift in WOD)
WOD:
E3MOM x6 (18:00) -
3 bar muscle-up or 6 pull-ups or inverted barbell rows
5 hang power clean (165/115 155/105 or 95/65)
7 burpees
Accessory:
Accumulate 50 banded tricep pulls
Thursday, May 11
Warm-up: 2 rounds - 10 alt step-ups + :30 line hops + 8 bench press (start w/ empty barbell) + :30 runner lunge w/ thoracic rotation/side + 10 banded forward raises
Strength:
In 15:00, complete the following (start light and build to heavy set of 3 if possible) -
Bench press (:90 rest between sets)
9-7-5-3-3-3
WOD:
4 rounds for time -
30 alt DB snatch (50/35 or 40/20)
15 cal row or ski
10 box jumps (30/24 or 24/20)
Accessory:
3x8-10 Sorenson hold with plate row (:01 pause @ top)
Friday, May 12
Warm-up: 10-8-6-4-2 banded good morning + inch worm w/ push-up + wall ball squat + walking lunge (no weight) + KB hip opener stretch/side
Strength:
15:00 EMOM -
3 deadlift, building to WOD weight
:30-:45 DB suitcase walking lunge (2 @ 50/35 or 40/20)
WOD:
12:00 AMRAP -
Buy-in: 40 deadlift (225/155 or 155/105 or 95/65)
In remaining time, AMRAP -
5 HSPU, or any push-up variation
10 wall balls (20/14 or 14/10)
Accessory:
:45 hands on bench stretch + :45 seated hamstring stretch/side + :45 figure-4 stretch/side
Saturday, May 13
Warm-up: 10 alt scorpion stretch + 100 meter easy jog + 10 alt thoracic reach from low squat + :30 banded rows + 10 banded pull-aparts
Strength:
12:00 EMOM @ steady pace (:45 work / :15 rest) -
Mountain climbers w/ :01 pause @ knee
Work on gymnastics skill of choice
Rest
WOD:
For time -
20-18-16-14-12
DB front rack squats (2 @ 50/35 or 40/20
Toes-to-bar, knees-to-elbow, or v-ups
*100 meter run after each round
Accessory:
3x8-10 banded DB bent over row/side, moderate weight
Monday, May 1 - Saturday, May 6
Monday, May 1
Warm-up: 5-4-3-2-1 push jerk (start w/ empty barbell and build to 65% 1RM, or moderate weight) + inch worm w/ push-up + :30 chest opening stretch
Strength:
Every :90 x8 (12:00) -
Push jerk from rack (start @ 65% 1RM and build to a heavy set of 3 if possible) -
5-4-3-3-3-3-3-3
WOD:
20:00 EMOM -
9-12 cal row or ski
6-9 burpees over rower or barbell
6 push jerk from rack (135/95 or 95/65 or 65/45)
Rest
Accessory:
Accumulate 30-50 banded tricep pull-downs
Tuesday, May 2
Warm-up: 10-8-6-4-2 tempo ring row + banded good morning + muscle clean (empty barbell) + :30 wrist rockers
Strength:
10:00 EMOM, building to a challenging weight -
1 power clean + 1 hang power clean + 1 high hang power clean
WOD:
For time -
60 power clean (135/95 or 95/65 or 65/45)
*EMOM starting @ 0:00 - 5 pull-ups
Accessory:
50-75 sit-ups
Wednesday, May 3
Warm-up: 2 rounds - 12 air squats + 10 alt reverse Samson + 8 bootstrappers + 6 pass through + :30 easy jump rope + :30 elevated pigeon stretch/side
Strength:
In 14:00, superset the following for 4 rounds (:90 rest between rounds) -
10 alt renegade rows (2 @ 50/35 or 40/20 or 20/10)
12 alt DB suitcase lunge (2 @ 50/35 or 40/20 or 20/10)
WOD:
For time -
12-9-6-3
DB squat (2 @ 50/35 or 40/20 or 20/10)
30 double under or 60 singles after each round
-Directly into-
3-6-9-12
DB thruster (2 @ 50/35 or 40/20 or 20/10)
30 double under or 60 singles after each round
Accessory:
Accumulate 50-100 mountain climbers, :01 pause @ knee
Thursday, May 4
Warm-up: 2 rounds - 12 banded pull-aparts + 10 alt scorpion stretch + 8 push-up to pike + 6 KB hip opener stretch/side + 4 deadlift (very light weight)
Strength:
10:00 EMOM -
1 deadlift, building to WOD weight
WOD:
Every 4:00 x5 (20:00) @ steady pace for quality reps (zone 2) -
15 HSPU, or any push-up variation
10 bike cals
5 deadlift (275/185 or 225/155 or 155/105 or 115/85)
Accessory:
Accumulate 30 banded hamstring curls
Friday, May 5
Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and build to WOD weight) + banded forward raise + kip swing or :20 hollow hold + :30 banded lat pull-down
WOD:
For time -
1600 meter run
15 bench press (135/95 or 95/65 or 55/35)
800 meter run
12 bench press (155/105 or 105/75 or 65/45)
400 meter run
9 bench press (175/115 or 115/85 or 75/55)
200 meter run
6 bench press (185/125 or 125/95 or 85/65
100 meter run
3 bench press (195/135 or 135/105 or 95/65)
Cash-out: 15 bar muscle-up, pull-up, or any challenging pull variation
Accessory:
Accumulate 30-50 seated banded rows
Saturday, May 6
Warm-up: 3 rounds - 12 toes-to-rig + 10 pass through + 8 muscle snatch + 6 OHS (empty barbell or pvc) + :30 runner lunge/side
Strength:
Every 3:00 x4 (12:00) -
:30 plank
:30 banded row from side plank, right
:30 banded row from side plank, left
:30 plank
WOD:
15:00 AMRAP -
5 power snatch (95/65 or 55/35)
6 overhead squat (95/65 or 55/35) or goblet squat
7 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
3-way banded shoulder stretch/side (:45 static hold in each position)
Monday, April 24 - Saturday, April 29
Monday, April 24
Warm-up: 5-4-3-2-1 power clean + push or split jerk (start w/ empty barbell and build to 60% 1RM, or moderate weight) + kip swing or :20 hollow hold + challenging ring row, :03 pause in top position
Strength:
12:00 EMOM -
1:00-4:00: 2 clean + 1 jerk @ 60% 1RM (RPE 6)
5:00-8:00: 1 clean + 2 jerk @ 70% 1RM (RPE 7)
9:00-12:00: 1 clean + 1 jerk @ 80% 1RM (RPE 8)
WOD:
14:00 bike @ moderate pace (focus on high quality pull movement) -
@ 0:00: 6 bar muscle-up or 12 pull-ups
@ 2:00: 5 bar muscle-up or 10 pull-ups
@ 4:00: 4 bar muscle-up or 8 pull-ups
@ 6:00: 3 bar muscle-up or 6 pull-ups
@ 8:00: 2 bar muscle-up or 4 pull-ups
@ 10:00: 1 bar muscle-up or 2 pull-ups
@ 12:00: Max unbroken BMU or pull-ups (finish on bike once you drop off bar)
Accessory:
Accumulate 20 dips from high rings, or 30 dips from bench
Tuesday, April 25
Warm-up: 3 rounds - 10 banded good mornings + :30 shoulder taps from plank + 10 banded forward raises + :30 figure-4 stretch/side + 10 banded pull-aparts
Strength:
Every :90 x5 (15:00) -
3-5 deadlift, building to WOD weight
:30-:45 handstand work, or challenging plank
WOD:
10:00 AMRAP -
10 deadlift (225/155 or 155/105 or
10 HSPU, or any push-up variation
Cash-out @ 10:00 on the clock - 60 DB bench press for time (2 @ 50/35 or 35/20)
*Score is 1.) total rounds and 2.) time to complete cash-out
Accessory:
Accumulate 30 bent-over plate rows (45/25/15# plate) https://youtu.be/2g2c8Qgou0I
Wednesday, April 26
Warm-up: 3 rounds - 12 tuck-ups + 10 front squat (empty barbell) + 8 thoracic rotation from runners lunge + 6 bootstrappers; :30 wrist rockers between rounds
Strength:
Every 2:00 x8 (16:00) -
8-7-6-5-4-3-2-1
Front squat (start light and build) or 8-10 DB squats (2 @ moderate weight)
WOD:
For time -
21-18-15-12-9-6-3
Back squat (135/95 or 95/65 or 65/45)
3-6-9-12-15-18-21
Toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 2:00-3:00 Sorenson hold (:60 rest)
Thursday, April 27
Warm-up: 10-8-6-4-2 muscle snatch (empty barbell) + pvc pass through + alt scorpion stretch + push-up to pike; :30 easy jump rope between rounds
Strength:
In 14:00, complete the following (build to a heavy single or stay moderate and complete 5 reps each set) -
Power or squat snatch (athlete’s choice; :90 rest between sets)
5-4-3-2-1-1-1
WOD:
16:00 AMRAP for max snatches -
50 double under or 100 singles
25 cal row or ski
50 double under or 100 singles
25 hang power snatch (95/65 or 65/45)
50 double under or 100 singles
25 cal row or ski
50 double under or 100 singles
Max hang power snatch (95/65 or 65/45)
*Score is 25 + max hang snatch
Accessory:
Accumulate 2:00 banded hollow hold https://youtu.be/eS_LdKq4PuY
Friday, April 28
Warm-up: 5-4-3-2-1 power clean + front squat + push press (start w/ empty barbell and build to WOD weight) + inch worms w/ push-up
Partner WOD:
20 rounds for time (you go, I go) -
3 bar-facing burpees
3 power cleans
3 hang squat cleans or hang cleans
3 push press
3 bar-facing burpees
*Barbell weight = 135/95 or 95/65 or 65/45; partners switch after 1 full round
Accessory:
3x10 barbell hip thrusts (same weight as above)
Saturday, April 29
Warm-up: 2 rounds - 12 banded good mornings + 10 wall ball squats + 8 alt pistol squat to bench + 6 kip swings + :30 pigeon stretch/side
Strength:
Every :90 x4 (12:00) -
12-16 alt pistol squat
16-20 KB swings (70/54 or 54/35 or 35/20)
WOD:
20:00 EMOM for total wall balls -
100-200 meter run
8-10 kipping pull-ups or ring rows
Max wall balls (20/14 or 14/10)
Rest
Accessory:
3x12-15/side banded row from side plank
Monday, April 17 - Saturday, April 22
Monday, April 17
Warm-up: 3 rounds - 12 banded forward raises + 10 banded good mornings + 8 push-up to pike + :20 handstand hold, pike hold off box, or challenging plank
Strength:
Every :90 x8 (12:00) -
3 deadlift, building to WOD weight
WOD:
For time -
7-14-21-14-7
Deadlift (225/155 or 155/105 or 95/65)
HSPU, or any push-up variation
Accessory:
3x10-12 Sorenson hold w/ plate row (:03 pause @ top position) https://youtu.be/vjQUTc_x-3I
Tuesday, April 18
Warm-up: 3 rounds - 5 kip swings or :20 hollow hold + 10 tempo ring rows + :30 plank + 5 strict press (empty barbell) + 10 banded pull-aparts + :30 easy jump rope
Strength:
12:00 EMOM -
1-2 unbroken gymnastics complex (complex = 1 pull-up + 1 C2B + 1 muscle-up) or :30 work on challenging pull movement
:45-:60 plank, weighted if possible
Rest
WOD:
Every 4:00 x5 (20:00) -
20 double under or 40 singles
20 push press (95/65 or 55/35)
20 double under or 40 singles
Accessory:
Accumulate 1:00/side prone shoulder stretch https://youtu.be/2ZGgqR_kUck
Wednesday, April 19
Warm-up: 10-8-6-4-2 alt reverse Samson + alt single leg v-up + bootstrappers + runners lunge w/ thoracic rotation/side + alt quad stretch
Strength:
In 14:00, complete 4 rounds (:90 rest between rounds) -
15-20 sit-ups (weighted if possible)
12-15 Superman banded row https://youtu.be/5xQRtwy9Sj4
WOD:
On a 12:00 running clock for max calories -
40 bike cals
80 alt back rack lunges (95/65 or 65/45) or air squats
Max bike cals in remaining time
Accessory:
3x 15-20 weighted side bends/side (50/35 or 35/20)
Thursday, April 20
Warm-up: 2 rounds - 10 muscle clean + :30 calf stretch/side + 10 alt toe touch from plank + :30 wrist rockers + 100 meter easy jog
Strength:
8:00 EMOM -
1 power clean, building to 75% 1RM, or RPE 7
WOD:
From 0:00-7:00:
3 rounds -
300 meter run + 3 power clean @ 75% 1RM (or RPE 7)
From 7:00-14:00:
3 rounds -
200 meter run + 2 power clean @ 80% 1RM or RPE 8
From 14:00-21:00:
3 rounds -
100 meter run + 1 power clean @ 85% 1RM or RPE 9
*If lifting on the lighter side, double power clean reps
Accessory:
Tabata DB gun hold (2 @ 30/20 or 20/10) https://youtu.be/73eiD1gDvDc
Friday, April 21
Warm-up: 3 rounds - 5 inch worms w/ push-up + 5 DB squats (light weight) + 10 alt thoracic reach from low squat + 10 toes-to-rig + 10 bench press (empty barbell)
Strength:
15:00 EMOM -
3-5 bench press, building to WOD weight
8 1 ¼ DB front rack squats (2 @ 50/35 or 40/20)
Rest
WOD:
For time -
Buy-in - 30 toes-to-bar, knees-to-elbow, or v-ups
-Directly into-
5 rounds -
15/12 cal row or ski
10 bench press (155/105 or 115/85 or 95/65)
Cash-out - 30 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 50/side foot elevated single leg glute bridge
Saturday, April 22
Warm-up: 10-8-6-4-2 back squat + front squat (start w/ empty barbell and build to WOD weight) + alt DB snatch (start light and build) + Cossack squat/side + kip swing or banded lat pull down from hollow
Strength:
In 12:00, complete 4 rounds (:90 rest) -
DB snatch, alternating (70/50 or 50/35 or 40/20)
16-14-12-10
WOD:
For time -
15-12-9
Back squats (135/95 or 95/65)
Pull-ups or ring rows
-3:00 rest-
For time -
15-12-9
Front squats (135/95 or 95/65)
Burpees to target (target should be 6” above max reach)
Accessory:
Accumulate 30-50 prone T raises
Monday, April 10 - Saturday, April 15
Monday, April 10
Warm-up: 2 rounds - 12 alt quad stretch + 10 alt toe touch from plank + 8 banded good mornings + 6 tempo ring rows + :30 high knees
Strength:
In 14:00, superset the following for 4 rounds (:60 rest between rounds) -
40 m KB suitcase carry (2 @ 70/54 or 54/35 or 35/20) + :60 plank
WOD:
“Helen”
3 rounds for time -
400 meter run
21 KB swings (54/35 or 35/20)
12 pull-ups or ring rows
*Expected times for “Helen” - beginner 15-17 mins; intermediate 11-14 mins; advanced 9-10 mins; elite < 8 mins
Accessory:
Accumulate 1:00/side KB suitcase march (70/54 or 54/35 or 35/20) https://youtu.be/pIqDUHisUkE
Tuesday, April 11
Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and slowly build) + thread the needle w/ thoracic rotation/side + :30 easy jump rope + :30 hands on box stretch
Strength: (16:00)
Every 2:00 x8 - start light and build to a heavy set of 3 (or stay moderate for 5-7) -
Bench press
9-7-5-3-3-3-3-3
WOD: (15:00)
5 rounds for max wall walks (2:00 on/1:00 off)
100-80-60-40-20
Double under (200-160-120-80-40 singles)
Max wall walks in remaining time
Accessory:
3x 10-12 DB OH tricep extensions (50/35 or 35/20)
Wednesday, April 12
Warm-up: 3 rounds - 5 back squat (empty barbell) + 10 alt scorpion stretch + 5 alt Cossack squat/side + 10 single leg v-ups
Strength:
Every :90 x8 (12:00) -
3-5 back squats or box squats, building to WOD weight
WOD:
Every 2:30 x8 (20:00) -
3 back squats or box squats (@ BW or ½ BW)
6 toes-to-bar, knees-to-elbow, or v-ups
9/7 cal bike
Accessory:
Accumulate 2:00-3:00 Sorenson hold
Thursday, April 13
Warm-up: 2 rounds - 2 Turkish get-up or 4 sit-up (very light weight) + :30 seated banded row/side + 8 alt step-up (24/20 in) + :30 elevated pigeon stretch/side
Strength:
In 14:00, complete 4 rounds of the following (:60 rest between rounds) -
2 Turkish get-ups/side or 6 Turkish sit-ups/side (50/35 or 35/20)
12 alt gorilla row (2 @ 50/35 or 35/20) https://youtu.be/DhxkHHRez7w
WOD:
For time -
5-10-15-20-15-10-5
Box jump over or step over (24/20 in)
Sit-ups, weighed if possible
Cash-out: 30 burpees or no push-up burpees
Accessory:
Accumulate 30 dips from rings, handles, or bench
Friday, April 14
Warm-up: 10-8-6-4-2 muscle clean + strict press + banded rows + alt reverse Samson + :30 figure-4 stretch/side
Strength:
Every :90 x8 (12:00) , build to a heavy complex, or stay moderate to focus on form -
1 power clean + 1 hang power clean + 1 jerk (split or push)
Partner WOD:
12 rounds for time -
Athlete A =
12 deadlifts + 9 hang power cleans + 6 shoulder to overhead
Athlete B
15/12 cal row
*Athlete A starts on barbell, while Athlete B rows; athlete’s switch when done at their station; each athlete complete 6 rounds; barbell weight = 115/85 or 95/65 or 65/45
Accessory:
Accumulate 2:00 side plank rotation/side or side plank rotation from knee/side https://youtu.be/OMc5f_JUDUU / https://youtu.be/04NtytDAk8E
Saturday, April 15
Warm-up: 3 rounds - 10 bootstrappers + 8 plank-up + 6 KB hip opener stretch/side + 4 kip swings or :20 hollow hold +
Strength:
In 15:00, complete 4 rounds of the following (:90 rest between rounds) -
:60 handstand work or challenging plank variation
2 front squat + 4 front rack alt reverse lunge, building to WOD weight
WOD:
15:00 EMOM @ steady pace - zone 2 (take barbell from rack) -
:60 front rack lunge ( 155/105 or 115/85 or 95/65 or 65/45)
:60 push-ups
:60 front squat (155/105 or 115/85 or 95/65 or 65/45)
:60 muscle-up, chest-to-bar or chin-over-bar pull-ups, or ring rows
Rest
Accessory:
Accumulate 80-100 DB plank pull through (moderate weight) https://youtu.be/ElwC02KRF-Y