Tuesday, May 30 - Saturday, June 3
Tuesday, May 30
Warm-up: 2 rounds - :30 shoulder tap from plank + 15 glute bridges + :30 banded side step + 15 banded pull-apart + :30 banded pec stretch/side https://youtu.be/BtZs1GgX8tc
Strength:
8:00 EMOM -
:30-:45 alternating side plank rotation https://youtu.be/VBd6DBVNUYg
:30 banded row from Superman https://youtu.be/p0DoMiaIA-I
WOD:
7:00 AMRAP x3 (21:00) -
1,000 meter row or ski
Max sit-ups
Accessory:
Accumulate 75 lateral v-ups/side https://youtu.be/ikDIDDVeIlE
Wednesday, May 31
Warm-up: 10-8-6-4-2 power clean (start w/ empty barbell and build toward 80% 1RM) + banded forward raises + banded good morning
Strength:
Every :90 x5 (15:00) -
3 power clean, building to 80% 1RM, or moderately heavy weight
6-8 seated DB press @ moderate weight https://youtu.be/RgkzQ008m3I
WOD:
5:00 EMOM -
1 power clean @ 80% 1RM
-Directly into-
5:00 EMOM -
1 power clean @ 85% 1RM
-Directly into-
5:00 EMOM -
1 power clean @ 90% 1RM
Accessory:
Accumulate 30-50 banded bicep curls https://youtu.be/MkPz57rN2nw
Thursday, June 1
Warm-up: 5-4-3-2-1 back squat (start w/ empty barbell and build toward 65% 1RM) + Cossack squat/side (no weight) + single leg v-ups/side + inch worm w/ push-up
Strength: 14:00
E2MOM x7 (start @ 65% 1RM and build to a heavy triple if possible) -
3-5 back squat
WOD:
For time -
40 wall balls (20/14 or 14/10)
30 toes-to-bar or knees-to-elbow or v-ups
20 burpees
30 toes-to-bar or knees-to-elbow or v-ups
40 wall balls (20/14 or 14/10)
Accessory:
3x 6-8 single leg KB RDL/side
Friday, June 2
Warm-up: 3 rounds - 10 pvc pass through + :30 easy jump rope + 8 plank-up + 6 bench press (start w/ empty barbell and slowly build) + :30 gymnastics warm-up
Strength:
12:00 EMOM -
3 bench press, building toward 80% 1RM, or moderately heavy weight
:45-:60 gymnastics skill work
Rest
WOD:
E3MOM x6 (18:00) -
15 DB deadlift (2 @ 50/35 or 40/20)
30 double under or 60 singles
3 bench press @ 80% 1RM, or moderately heavy weight
Accessory:
200-400 meter Farmer’s carry @ deadlift weight
Saturday, June 3
Warm-up: 10-8-6-4-2 alt reverse Samson + 1-arm KB strict press/side (light weight) + alt toe touch from plank + alt box step-up
Strength:
In 14:00, superset the following for 4 rounds (:90 rest between rounds) -
16-20 alt KB goblet lunge (70/54 or 54/35 or 35/20)
6-8 KB push jerk (70/54 or 54/35 or 35/20)
WOD: 16:00
4 rounds (3:00 work/1:00 rest) for max box jump-overs -
15-20 KB swings (70/54 or 54/35 or 35/20)
10-15 bike cals
Max box jump-over or step-over (24/20 in)
Accessory:
Accumulate 1:00 banded hip flexor stretch/side + 1:00 banded hamstring stretch/side
Monday, May 22 - Monday, May 29
Monday, May 22
Warm-up: 3 rounds - 9 air squats + 7 strict press + 5 kip swings + :30 easy jump rope + :30 chest opening stretch
Strength: (12:00)
Every :90 x 8 (build to a challenging single or stay light/moderate and complete 5 reps each round)
5-4-3-2-1-1-1-1
WOD:
E3MOM x6 (18:00) -
3 bar muscle-up or 6 challenging pull-ups
6 thrusters (95/65 or 65/45)
30 double under or 60 singles
*Scale reps as needed to assure 1:00 rest each round
Accessory:
3x10-12 banded face pulls https://youtu.be/zt8EqEGoX6o
Tuesday, May 23
Warm-up: 2 rounds - 10 alt reverse Samson + 8 banded good mornings + 6 banded single leg RDL/side https://youtu.be/WkV4U7N2VSw + :30 figure-4 stretch/side
Strength:
In 14:00, superset the following for 4 rounds (:90 rest between rounds) -
12-16 alt KB goblet lunge (54/35 or 35/20)
6-8 single leg KB RDL/side (54/35 or 35/20)
WOD:
For time -
60-40-20
KB swings (54/35 or 35/20)
30-20-10
Sit-ups
15-10-5
Burpees
Accessory:
Accumulate 2:00 alt side plank rotation https://youtu.be/7jNc3L6PL50
Wednesday, May 24
Warm-up: 10-8-6-4-2 bench press + deadlift (start w/ empty barbell and build to 50% 1RM, or light weight) + push-up to pike + pvc pass through
WOD:
For quality reps @ steady pace (start @ 50% 1RM and build to a moderate/heavy single) -
10-9-8-7-6-5-4-3-2-1
Bench press
Deadlift
*:30 handstand work or challenging plank between rounds
Accessory:
Accumulate 30-50 plate row from Sorenson hold (25# or 15# or 10#)
Thursday, May 25
Warm-up: 2 rounds - 12 toes-to-rig + 10 bootstrappers + 8 alt Cossack squat + 6 inch worms + 4 back squat (empty barbell)
Strength:
8:00 EMOM -
3 back squat, building slightly heavier than WOD weight
WOD:
16:00 EMOM for max toes-to-bar reps -
8-10 back squat (135/95 or 95/65)
9-12 bike calories (or :45 bike)
Max toes-to-bar, knees-to-elbow, or v-ups
Rest
Accessory:
3x12-15 banded hamstring curl (:90 rest between rounds)
Friday, May 26
Warm-up: 5-4-3-2-1 - alt thoracic reach from runners lunge + power clean (start w/ empty barbell and build to WOD weight) + inch worm w/push-up
Partner WOD:
For time (perform row or ski together and then alternate rounds of “the Chief”) -
1,000 meter row, or ski
10 rounds of “the Chief”
800 meter row, or ski
8 rounds of “the Chief”
600 meter row, or ski
6 rounds of “the Chief”
400 meter row, or ski
4 rounds of “the Chief”
200 meter row, or ski
2 rounds “the Chief”
*1 round “the Chief” = 3 power clean (135/95 or 95/65 or 65/45) + 6 push-ups + 9 air squats
Accessory:
Accumulate 30-50 barbell bicep curls (45/35)
Saturday, May 27
Warm-up: 3 rounds - :30 seated banded row + 10 alt single leg v-ups + :30 easy jump rope + 10 alt groiners + :30 Superman hold
Strength:
Every :90 for 4 rounds (12:00) -
8-10 alt renegade rows (2 @ 50/35 or 40/20 or 20/10)
:30-:45 banded row from Superman https://youtu.be/5xQRtwy9Sj4
WOD:
“Annie”
For time -
50-40-30-20-10
Double under (or 100-80-60-40-20 singles)
Sit-ups
*Expected times for “Annie” - beginner 10-12 mins; intermediate 8-10 mins; advanced 7-8 mins; elite < 6 mins
Accessory:
3x10 DB lat pull-over https://youtu.be/FK4rHfWKEac
Monday, May 29
Happy Memorial Day! Thank you to those who have served our country and fought for our freedom.
“Murph” (10 am group workout)
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*Wear a weighted vest if desired
**Possible ways to split reps - 10 rounds - 10 pull-up + 20 push-up + 30 air squat
OR 20 rounds - 5 pull-up to 10 push-up + 15 air squat
Monday, May 15 - Saturday, May 20
Monday, May 15
Warm-up: 3 rounds - :30 pike hold or plank from box + 8 tempo ring rows + 10 alt toe touch from plank + :30 chest opening stretch
Strength:
15:00 EMOM -
:30-:60 handstand work or challenging plank
12-15 sit-ups
Rest
WOD:
15:00 AMRAP @ steady pace for quality reps -
3-6-9-12-15-18-21….
Pull-ups or ring rows
Push-ups
200 meter run after each round
*Continue increasing pull-ups and push-ups by 3 reps
Accessory:
Accumulate :90/side - side plank with knee drive or modified side plank https://youtu.be/mwmYCMjpzOc / https://youtu.be/U7cLUU7110k
Tuesday, May 16
Warm-up: 3 rounds - 8 foot elevated single leg glute bridge/side + 10 alt reverse Samson + 8 air squat + 10 alt Cossack squat
Strength:
In 14:00, superset the following for 4 rounds (:90 rest after each round) -
20 m 1-arm DB overhead walking lunge (switch arms as needed) or :30-:45 DB goblet lunge (50/35 or 40/20 or 20/10)
:45-:60 glute bridge iso hold, plate weighted if possible https://youtu.be/N7aj3PVp4qw
WOD:
AMREPS in 15:00 (for max row or ski meters) -
50 air squats
250 meter row or ski
50 air squats
250 meter row or ski
50 air squats
Max row or ski meters
*Scale to 30 squats each round if desired
Accessory:
Accumulate 1:00/side banded hip flexor stretch + banded hamstring distraction
https://youtu.be/g1sOD9TYrLY / https://youtu.be/hr6rWJzbg6E
Wednesday, May 17
Warm-up: 10-8-6-4-2 muscle clean + strict press + banded good morning + banded pull-apart + :30 easy bike
Strength:
Every :90 x8 (12:00) -
1 power clean + 2 hang power clean + 1 jerk (push or split)
*Start light and build to a moderate weight
WOD:
16:00 AMRAP -
10/7 cal bike
2 power clean (135/95 or 95/65 or 55/35)
4 bar-facing burpees
*Power clean reps - 2, 4, 6, 8, 10, 12, 14…..continue to add 2 reps per round; burpees and bike cals remain the same
Accessory:
3x10-12 banded tricep kickbacks https://youtu.be/vzi_BxHuKqA
Thursday, May 18
Warm-up: 2 rounds - :30 alt calf stretch from rig + 10 seated banded rows + :30 banded chest flys + 10 alt box step-up + :30 inch worm w/ push-up
Strength:
In 14:00, superset the following for 4 rounds (:90 rest between rounds) -
8-10 DB seal row (2 @ 50/35 or 40/20 or 20/10)
:30-:45 banded chest flys https://youtu.be/egjWCIUqsXk
WOD:
12:00 EMOM (same weight as above) -
9 DB bench press + 9 toes-to-bar, knees-to-elbow, or v-ups
12 box jump-over or step-overs (24/20 in)
15 dual DB deadlift
Accessory:
200 meter Farmers carry (2 @ moderately heavy weight)
Friday, May 19
Warm-up: 2 rounds - 10 alt thoracic reach from squat + 8 alt groiners + :30 jump rope + :20 HS or pike hold + 8 thrusters (empty barbell) + 10 banded forward raises
WOD:
24:00 EMOM for max jump rope reps -
15-20 wall balls (20/14 or 14/10)
8-10 handstand push-up, or any challenging push-up variation
Max double under or singles
Rest
Accessory:
3x7-10 dips from rings, dip handles, or bench
Saturday, May 20
Warm-up: 3 rounds - 10 pvc pass through + 8 pvc OHS + 6 muscle snatch (empty barbell) + :30 high knees + :30 warm up for gymnastics skill of choice
Strength:
In 15:00, complete the following, building to a moderately heavy weight (:90 rest between rounds) -
3-3-2-2-1-1
Power or squat snatch (athlete’s choice)
*:30 work on gymnastics skill of choice after each set
WOD:
“Nancy”
5 rounds for time -
400 meter run
15 overhead squat (95/65 or 65/45 or light plate or pvc)
*Expected times for Nancy - Beginner 17-20 mins; intermediate 13-16 mins; advanced 10-12 mins; elit < 9 mins
Accessory:
Accumulate 20 prone Y raises + 20 prone T raises
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)