Monday, April 21 - Saturday, April 27
Monday, April 22
Warm-up: 8-6-4 alt KB bench press from hollow (light weight) + pvc pass through + banded pull-apart + push-up to pike + :30 easy row or ski
Strength:
Every :90 x4 (12:00) -
:30-:60 dual KB front rack hold (2 @ 54/35 or 35/25 or 25/15) https://youtu.be/fkCkiP_CMUs?si=nIjy-eWZFWfhtelq
10-12 alt KB bench press from hollow (2 @ 54/35 or 35/25 or 25/15) https://youtu.be/QTSlQi-WHR8?si=GsLpfNrPkUxPuMiN
WOD:
20:00 AMRAP -
Max calorie row or ski
*Every 500 meters, complete 4 bar muscle-up or 8 pull-up
Accessory:
Accumulate 30-50 banded face pull
https://youtu.be/zt8EqEGoX6o?si=MM-B6Imzw-vd3WOa
Tuesday, April 23
Warm-up: 10-8-6-4-2 power clean (start w/ empty barbell and build to Strength weight) + bootstrapper + alt toe touch from plank + :30 easy jump rope
Strength:
E2MOM x6 (12:00) -
3 power clean @ 80% 1RM or (7/10 RPE) + :30 barbell rollout or plank on barbell
*Reps do not need to be touch-and-go; take :10 rest between singles if needed
https://youtu.be/80wyM461lec?si=MmFl3hNlZb1Al5QV
WOD:
For time -
50 air squat
400 meter run
30 sit-up
20 burpees or up-downs
100 double under or 150 singles
20 burpees or up-downs
30 sit-up
400 meter run
50 air squat
Accessory:
Accumulate 30-45/side - side plank w/ knee drive
https://youtu.be/9XtKtWU3cjc?si=KGQmbFBPOFJhiZSZ
https://youtube.com/shorts/aZVvKi6ZnCA?si=mf15nsG35IRTWB47
Wednesday, April 24
Warm-up: 2 rounds - 12 supine toes-to-rig + 10 alt scorpion stretch + 8 banded good morning + 6 strict press (empty barbell) + 4 dual DB snatch (light weight)
Strength:
In 15:00, complete the following x6 (:90 rest between rounds) -
8-8-6-6-4-4
Strict press (start light and slowly build to challenging set of 4 if possible)
WOD:
E2MOM X8 (16:00) for quality reps -
6 dual DB snatch (2 @ 50/35 or 40/25 or 25/15)
8 push-up on DB’s
10 toes-to-bar, knees-to-elbow, or v-ups
https://youtu.be/WILPdCTo-3w?si=VsQy6pmYGsHH06m3
Accessory:
2x :30/side banded trap stretch + :30/side banded lat stretch + :30/side pigeon stretch
Thursday, April 25
Warm-up: :60 easy bike (1x) directly into 8-6-4-2 back squat (start w/ empty barbell and build to WOD weight) + alt Cossack squat + alt reverse Samson + banded single leg RDL/side
Strength:
In 14:00, superset the following x4 (:90 rest between supersets) -
:30-:45 DB hip thrust, :02 pause @ top (moderate weight) https://youtu.be/LxdfGyNBuRU?si=CYsXi5QylAvm_q04
6-8/side single leg KB RDL w/ knee drive (moderate weight) https://youtube.com/shorts/fkSRi40aTo8?si=zAr7RERzmLj20zfF
WOD:
E2MOM x8 (16:00) for total bike cals -
8 back squat (135/95 or 95/65 or 65/45) + x bike cals (see below)
8/6 cals (or :10 bike)
10/8 cals (or :20 bike)
12/10 cals (or :30 bike)
14/12 cals (or :40 bike)
16/14 cals (or :50 bike)
18/16 cals (or :60 bike)
Max cals
Max cals
Accessory:
Accumulate 1:00/side banded hip flexor stretch + 1:00/side banded hamstring stretch
Friday, April 26
Warm-up: 2 rounds - 5 Pendlay row (light weight) + :30/side child’s pose w/ lat stretch + 5/side split stance squat + :30 chest opening stretch + 10 plate hops (45#)
Strength:
Every :90 x5 (15:00) -
9-7-5-5-5 Pendlay row (start light and build to challenging set if possible) https://youtu.be/O9v7sb3JAPk?si=8sp2GgZL3dyxmdBc
8-10 DB lat pullover @ moderate weight
WOD:
10:00 AMRAP -
2-4-6-8-10-x
KB goblet lunge (54/35 or 40/25 or 35/20)
Box jump or alt step-up (24/20 in) or plate hops
*Continue to add 2 reps to each movement until time is up
Accessory
Accumulate 50-75 banded lat pull-down
Saturday, April 27
Warm-up: 8-6-4 bench press + KB deadlift (start light and build to WOD weight) + banded snow angel + KB hip opener stretch/side + alt quad stretch + alt calf stretch + :30 easy jump rope
Partner WOD:
For time (you go, I go) -
Buy-in: 400 meter run (together)
150 double under or 250 singles
100 bench press (135/95 or 95/65 or 65/45)
100 KB deadlift (2 @ 54/35 or 40/25 or 25/15)
150 double under or 250 singles
50 bench press (same as above)
50 KB deadlift (same as above)
150 double under or 250 singles
Cash-out: 400 meter run (together)
*Partners split reps evenly
Accessory:
3x6-8/side - 1-arm KB Sorenson row (light/moderate weight)
Monday, April 15 - Saturday, April 20
Monday, April 15
Warm-up: 2 rounds - 10 banded good morning + 8 alt groiner + 6 muscle clean + 4 alt lunge + 6 strict press (start w/ empty barbell and slowly build) + 8 tempo ring row + 10 pvc pass through
Strength:
15:00 EMOM -
1 Curtis P complex (start light and build to challenging weight if possible) https://youtu.be/FVMFhQE7Mow?feature=shared
:30 banded pvc hollow body push down (static hold) https://youtu.be/F_Tr45dImsA?si=sIhwRJcXw0NdXmSf
Rest
WOD:
4 rounds for quality reps @ steady pace -
8 hang power clean (135/95 or 105/75 or 85/55)
8 front rack reverse lunge (135/95 or 105/75 or 85/55)
4 bar muscle-up, or 8 chest-to-bar pull-up or other challenging pull movement
Accessory:
Accumulate 1:00/side banded trap stretch + 1:00/side child’s pose w/ lat stretch
https://youtube.com/shorts/xXbmJoQEc9M?si=TySmpUOYfTAiHllN
https://youtu.be/B8Z29sfQDI8?si=4IXl1qqDgtrTYwwF
Tuesday, April 16
Warm-up: 2:00 easy row or ski directly into 8-6-4 - banded bent over row + banded pull-apart + push-up to pike + DB bench (light weight) + scorpion stretch/side
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
8-10 KB RDL w/ row (2 @ 54/35 or 35/25 or 25/15) https://youtu.be/NRo2ue7W-Kk?si=Ogn8CxF8ZsECXpwG
8-10 KB push-ups (same KB’s as above) https://youtu.be/6aMmSehlZTk?si=Ny5t1Fwu-6hx6nd7
WOD:
Every :90 x8 (12:00) for total bench press reps -
200 meter row or ski
Max DB bench press reps (2 @ 50/35 or 40/25 or 30/15)
*There is no built in rest for this WOD, so grab a quick break as needed; don’t come out too hot - pace yourself
Accessory:
Accumulate 1:00/position - 3-way banded shoulder stretch
Wednesday, April 17
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to Strength weight) + alt Cossack squat + alt quad stretch + :30 easy jump rope
Strength:
Every :90 x4 (12:00) -
6 back squat @ BW, 3/4 BW, or 1/2 BW
:30-:45 prone banded hamstring curls https://youtu.be/LtTcXXgeRYo?si=j5QMs6k47mV8sMvY
WOD:
“Annie”
For time -
50-40-30-20-10
Double under (or 100-80-60-40-20 singles)
Sit-up
*Expected times = beg 10-12; int 8-10; adv 7-8; elite < 6:00
**Rx+ option = GHD sit-ups (add 5:00 to expected times)
Accessory:
3x8-10/side - banded X walk
https://youtu.be/LRkZTWs5RZE?feature=shared
Thursday, April 18
Warm-up: 2:00 easy bike (1x) directly into 3 rounds - :30 HS hold or pike hold from bench or plank + 6 alt DB snatch (light weight) + 4 inch worm w/ push-up
Strength:
In 14:00, complete the following x4 (:90 rest between rounds) -
8 alt DB snatch (start moderate and build to heavy set of 8 if possible)
30 ft handstand walk or :30 pike hold from bench w/ weight shift or :45-:60 challenging plank
WOD:
For time (1:1 work/rest ratio) -
9-12-15-21-15-12-9
Bike calories
*Scaling option = 6-9-12-15-12-9-6
Accessory:
3x8-10 cable tricep pull (:60 rest between sets)
Friday, April 19
Warm-up: 2 rounds - 12 supine toes-to-rig + 10 alt pistol squat to bench + 8 strict press (empty barbell) + 6/side runners lunge w/ thoracic rotation + :30 high knees
Strength:
12:00 EMOM -
12-16 alt pistol squat
2-4 push or split jerk (start light and build to WOD weight)
Rest
WOD:
E3MOM x6 (18:00) -
200 meter run
12 toes-to-bar, knees-to-elbow, or v-ups
6-5-4-3-2-1 push jerk or split jerk (from rack)
*Weight suggestions -
Round 1 - 6 @ 135/95 or 95/65 or 45/35
Round 2 - 5 @ 155/105 or 115/75 or 65/45
Round 3 - 4 @ 165/115 or 125/85 or 85/55
Round 4 - 3 @ 175/125 or 135/95 or 95/65
Round 5 - 2 @ 185/135 or 155/105 or 105/75
Round 6 - 1 @ 195/145 or 165/115 or 125/85
Accessory:
3x 10-15 GHD hip extension (:60 rest between sets)
Saturday, April 20
Warm-up: 6-4-2 deadlift + muscle clean (start w/ empty barbell and build to WOD weight) + alt thoracic rotation from low squat + burpee broad jump + :30 figure 4 stretch/side
WOD:
30:00 EMOM for total wall balls -
6 hang power clean (135/95 or 95/65) + 6 lateral burpees over barbell
8 deadlift (135/95 or 95/65) + 8 box jump or alt step-up (24/20 in)
Rest
Max wall ball (20/14 or 14/10)
Rest
Accessory:
3x8-10 Russian push-up or alt plank-up (:60 rest between sets)
Monday, April 8 - Saturday, April 13
Monday, April 8
Warm-up: 8-6-4 muscle snatch + overhead squat (empty barbell) + alt quad stretch + pvc pass through + banded pull-apart + :20/side child pose w/ lat stretch https://youtu.be/2pkLUbN34GI?si=D9f03A_Xh4yfr2-n
Strength:
Every :90 x6 (9:00) -
1.1.1 power snatch (:10 rest between singles)
*Start light and build by 5-10 lbs each round if possible (or stay light to work on form)
WOD:
“Nancy”
5 rounds for time (scale to 3 rounds) -
400 meter run
15 overhead squat (95/65 or 65/45 or 45/35)
*Scale OHS to KB goblet squat @ moderate weight
**Expected times for Nancy - beginner 17-20 mins; intermediate 13-16; advanced 10-12; elite < 9
Accessory:
3x8/side prone banded open book stretch
https://youtu.be/0Dnobp9nLYw?si=GlEDnz_-1fqlz_vh
Tuesday, April 9
Warm-up: 5-4-3-2 DB power clean (start light and build) + DB push-up + thread the needle w/ thoracic rotation/side + :30 banded lat pull down from hollow
Strength:
12:00 EMOM -
6 DB push-up + renegade row (2 @ 50/35 or 40/25 or 30/15)
9 DB power clean (2 @ 50/35 or 40/25 or 30/15)
Rest
WOD:
15:00 AMRAP -
45 double under or 90 singles
15 sit-ups (GHD or weighted if possible)
5 bar muscle-up, chest-to-bar pull-up, or other challenging pull movement
Accessory:
Accumulate 1:00-2:00 Copenhagen plank/side
https://youtube.com/shorts/Rwap0_j5i5A?si=NetWkJoXc0jH3DQ3
Wednesday, April 10
Warm-up: 15:00 AMRAP @ steady pace - 3-5 bench press (start w/ empty barbell and build to 80% 1RM) + 10 pvc pass through + 8 banded snow angels + 6 air squat
Strength:
In 12:00 complete the following (:90 rest between sets) -
5-4-3-2-1
Bench press @ 80% 1RM or challenging weight
WOD:
18:00 AMRAP -
Max row or ski meters
*Every 500 meters complete 12 wall balls (20/14 or 14/10)
Accessory:
Accumulate 30-50 DB bicep curl from v-sit on bench (2 @ moderate weight)
https://youtube.com/shorts/PiwwmaKLfU8?si=_pcOYAJ50II6zdHB
Thursday, April 11
Warm-up: 2 rounds - :30 easy bike + 12 alt groiner + 10 supine toes-to-rig + 8 alt box step-up + 6 alt back rack lunge (empty barbell) + 4 inch worm w/ push-up
Strength:
Every 2:00 x6 (12:00) -
12-10-8-8-6-4
Alt back rack lunge (start light and build to a challenging set of 4 if possible)
WOD: (18:00)
6 rounds for total toes-to-bar (2:00 work / 1:00 rest) -
10/7 cal bike
10 box jump over or step-over (24/20 in)
Max toes-to-bar, knees-to-elbow, or v-ups in remaining time
Accessory:
Accumulate 30-45/side banded Pallof rotations
https://youtube.com/shorts/4KHlAWkK_h0?si=0hjhkI56q_o6bdb3
Friday, April 12
Warm-up: 15:00 AMRAP @ steady pace - 3-5 push or split jerk from rack + 3-5 power clean (start w/ empty barbell and build to 65% 1RM for both movements) + 4 scorpion stretch/side + 6 banded good morning (athlete will need 2 separate barbells)
Strength:
25:00 EMOM -
5-4-3-2-1 power clean
:30 strict pull-up (1x - rest when you drop off bar)
5-4-3-2-1 push or split jerk
:30 handstand walk or handstand walk progression
Rest
*Suggested clean and jerk weight =
Round 1 = 5 @ 65% 1RM or 5/10 RPE
Round 2 = 4 @ 70% 1RM or 6/10 RPE
Round 3 = 3 @ 75% 1RM or 7/10 RPE
Round 4 = 2 @ 80% 1RM or 8/10 RPE
Round 5 = 1 @ 85% 1RM or 9/10 RPE
Accessory:
Accumulate 1:00/side banded pec stretch + 1:00/side banded lat stretch
Saturday, April 13
No class - moving day!
We will begin training at our new location on Monday, 4/15 -
801 West Main Street in Lebanon
Monday, April 1 - Saturday, April 5
Monday, April 1
Warm-up: 8-6-4-2 power clean (start w/ empty barbell and build to 60% 1RM) + tempo ring row + push-up to pike + banded good morning
Strength:
Every 2:00 x5 (10:00) -
3 power clean singles (:10 rest between singles)
*Start @ 60% 1RM and build to a challenging set of 3 singles
WOD:
10 rounds for time -
3 power clean (135/95 or 95/65)
5 pull-up
7 push-up
Accessory:
3x10-15 kneeling banded overhead tricep extension
https://youtube.com/shorts/C-ihB7sLx5M?si=owzFXg1zTRI324N3
Tuesday, April 2
Warm-up: 1:00 easy bike (1x) directly into 5-4-3-2 front squat w/ :02 pause in bottom (start w/ empty barbell and build toward 50% 1RM) + bootstrapper + runners lunge w/ thoracic rotation/side + :30 easy jump rope
Strength:
E2MOM x5 (10:00) -
5 front squat (:02 pause in bottom of squat)
*Start @ 50% 1RM and build by 5% each round if possible
WOD: (15:00)
6 rounds for total bike cals (:90 work / :60 rest) -
30 double under or 60 singles
10 air squat
Max cal bike
Accessory:
Superset x3 (:60 rest) -
30-50 banded side step + 15-25 banded glute bridge
Wednesday, April 3
Warm-up: 3 rounds - 3 snatch pull + 3 high snatch pull + 3 muscle snatch (empty barbell) + 6 alt reverse Samson + 8 alt Cossack squat + 10 alt toe touch from plank
Strength:
Every :90 x4 (12:00) -
6-8/side 1-arm DB overhead walking lunge (50/35 or 40/25 or 30/15)
:30-:45 DB plank pull through (50/35 or 40/25 or 30/15)
WOD:
15:00 AMRAP -
30 sit-ups
20/15 cal row or ski
10 hang power snatch (95/65 or 65/45 or 45/35)
Accessory:
Accumulate 15-20 prone Y raises + 15-20 prone T raises (:01 pause @ top for both)
https://youtu.be/w1AWGKubE5U?si=o9TnHY8JyzbjXrR0
https://youtu.be/3GJoiYUYwr0?si=dF5ENqQhCDcO2lN6
Thursday, April 4
Warm-up: 3 rounds - 12 alt groiner + 10 banded pull-apart + 8 toes-to-rig + 6 bench press (start w/ empty barbell and slowly build) + 4 inch worms w/ push-up
Strength:
In 12:00, superset the following x4 (:60 rest between rounds) -
3-5 bench press, building to WOD weight
:30 DB gun hold (2 @ challenging weight)
WOD:
20:00 EMOM -
15 KB swings (70/53 or 53/35 or 35/20)
12 toes-to-bar, knees-to-elbow, or v-ups
6 bench press @ BW, ¾ BW, or ½ BW
Rest
*Scale reps as needed to assure some rest each round
Accessory:
Accumulate 30-50 GHD Russian twist w/ plate (scale to Russian twist on floor)
https://youtu.be/3Xp-KnQt218?si=A7G_VH8G0BeOUoGk
Friday, April 5
Warm-up: 6-5-4-3-2 back squat (start w/ empty barbell and build to 65% 1RM) + KB hip opener stretch/side + burpee broad jump + :30 standing banded pvc lat pulldown
Strength:
In 12:00, complete the following x5 (:90 rest between sets) -
3 back squat @ 65, 70, 75, 80, 85% 1RM respectively
Partner WOD:
20 rounds for time (you go, I go) -
2 bar muscle-up or 4 challenging pull-ups
4 burpees
8 wall balls (20/14 or 14/10)
*Partners switch after 1 full round to complete 10 rounds each
Accessory:
5/side Turkish getup or Turkish sit-up @ moderate weight
https://youtu.be/saYKvqSscuY?si=Yv1lCBLZuGZmQceX
https://youtu.be/luh70nOKXR0?si=ztgKH7hfEMkpNM82
Saturday, April 6
Warm-up: In 15:00, warm up to 60% 1RM deadlift (start w/ empty barbell and complete sets of 3-5 to build to WOD weight); between warm-up sets, get 4 pike push-up from bench + 6 alt thoracic reach from low squat
WOD:
Complete the following for quality reps @ steady pace (rest as needed) -
10-8-6-4-2
Deadlift @ 60% 1RM or moderate weight
Kipping HSPU or seated DB overhead press @ moderate weight
-5:00 rest-
5-4-3-2-1
Deadlift @ 80% 1RM or challenging weight
Strict HSPU or seated DB overhead press @ slightly heavier weight than above
*During your 5:00 rest, get some warm-up sets to build to 80% 1RM
Accessory:
3x10-15/side banded clamshell https://youtube.com/shorts/qoOepTnrVyA?si=a7GoyYcxJx3c9lg4
Monday, March 25 - Saturday, March 30
Monday, March 25
Warm-up: 1:00 easy row, bike, or ski directly into 5-4-3-2 push-up to pike + DB snatch/side (start light and build) + reverse Samson/side + Cossack squat/side
Strength:
Every :90 x6 (9:00) -
18-15-12-9-6-3
Handstand push-up, pike push-up, or other challenging push-up variation
WOD:
In 10:00 complete the following for max calories -
50 alt DB snatch (50/35 or 40/25 or 30/15)
50 goblet lunge (50/35 or 40/25 or 30/15)
Max row or ski calories in remaining time
Accessory:
Tabata banded row from plank (complete 4 rounds right arm, then 4 rounds left arm)
https://youtu.be/_IMOVkjH5q0?feature=shared
Tuesday, March 26
Warm-up: 8-6-4 clean pull + high clean pull + muscle clean + front squat (start w/ empty barbell and slowly build) + banded good morning + tempo ring row + hanging scap pull
Strength:
Complete the following complex every :90 x8 (12:00); start light and build every 2 rounds if possible to end @ moderately challenging weight -
1 power clean + 1 hang power clean + 2 front squat
WOD:
9:00 AMRAP -
3 bar muscle-up or 5 pull-up or ring row
6 wall balls (20/14 or 14/10)
9 hang power clean (135/95 or 95/65 or 45/35)
Accessory:
2 rounds - :30/side banded lat stretch + :30/side KB trap stretch
https://youtu.be/mibpqZj4MK4?si=WpscYgaCH01WQDa8
Wednesday, March 27
Warm-up: 1:00 easy bike directly into 5-4-3-2 bench press (start w/ empty barbell and build to 55% 1RM) + inch worm w/ push-up + scorpion stretch/side + :30 easy jump rope
Strength:
In 14:00, complete the following for 4 rounds (:90 rest between rounds) -
9-7-5-3
Bench press (55%, 65%, 75%, 85% respectively)
*:30-:45 alt plank hip dips after each round https://youtu.be/onrtqZL5L20?si=998EJbTM1naRaQrx
WOD:
For time -
40 bench press (135/95 or 105/75 or 55/35)
-Directly into-
2 rounds -
80 double under or 160 singles
40 cal bike (scale to 25)
20 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
3x 21 bicep curl series (:60 rest between sets)
Thursday, March 28
Warm-up: 3 rounds - 6 deadlift (start w/ empty barbell and slowly build) + :20 HS hold + 8 dips from bench + :20 hollow hold + 10 banded glute bridge (:01 pause @ top)
Strength:
Every :90 x3 (9:00) -
:30-:60 handstand work of choice
3-5 deadlift, warming up to WOD weight
WOD:
20:00 EMOM -
9 deadlift (225/155 or 155/105 or 95/65)
12 ring dips, or dips from handles or bench
15 sit-ups
18 banded lat pull-down from hollow
Rest
Accessory:
1:00/side banded hip flexor stretch + 1:00/side banded hamstring stretch
Friday, March 29
Warm-up: 5-4-3 back squat (start w/ empty barbell and slowly build) + 1-arm ring row/side + thread the needle w/ thoracic rotation/side + :30 alt quad stretch + :30 pigeon stretch/side
Strength:
Superset the following every 3:00 x3 (9:00) -
Max strict pull-up, :01 chin over bar pause (use band if needed for volume)
3 back squat, continuing to build toward 60% 1RM, or moderate weight
WOD:
Complete the following for quality reps @ steady pace (:90 rest between rounds) -
10-8-6-4-2
Back squat @ 60% 1RM, or moderate weight
-3:00 rest-
5-4-3-2-1
Back squat @ 80% 1RM, or moderately heavy weight
Accessory:
3x8/side DB 1-arm bent over row (50/35 or 40/25 or 30/15)
Saturday, March 30
Warm-up: 8-6-4 split jerk balance (start w/ empty barbell from rack and add light weight) + alt box step-up + hand release push-up + pvc pass through + :30 gymnastics warm-up
https://youtu.be/VKsztHiM4X4?si=KZTYergn4iR0DlVd
Strength:
In 12:00, complete 4 rounds of the following (:90 rest between rounds) -
:30-:60 work on gymnastics skill of choice
3 jerk (push or split), warming up to WOD weight (from rack)
WOD:
20:00 EMOM for total burpees -
200 meter run (scale to 100)
3 jerk (push or split) @ 175/125 or 135/95 or 95/65
6 box jump (30/24 or 24/20 in) + max burpees
Rest
Accessory:
Tabata - alternating single leg v-up, weighted if possible
https://youtube.com/shorts/UOW4niZO6fo?si=AugF-LjBmG8OMlIC