Monday, April 14 - Saturday, April 19
Monday, April 14
Warm-up: 15:00 AMRAP - 10 pvc pass through + 5 muscle clean + 5 overhead press + 5 front squat (start w/ empty barbell) + 10 alt scorpion stretch + 10/side thoracic rotation from runners lunge
Partner WOD:
For time (you go, I go - partners split reps evenly) -
60 cal bike
30 power clean
60 cal row or ski
30 hang clean and jerk
60 cal row or ski
30 thruster
60 cal bike
*Suggested barbell weight = 135/95 or 95/65 or 65/45
Strength:
3x10 DB lat kickback (2 @ moderate weight or RPE 7/10)
https://youtu.be/E7Bu5WVIxgY?si=RRGoQhCI9JGXU062
Tuesday, April 15
Warm-up: 8-6-4 barbell bent over row + barbell hip thrust (start w/ empty barbell) + 1-arm ring row/side + push-up to pike + bootstrapper + cat cow + :30 easy jump rope
Strength:
9:00 EMOM -
8-10 barbell bent-over row (135/95 or 95/65 or 65/45)
8-10 barbell hip thrust (135/95 or 95/65 or 65/45)
Rest
WOD:
Every 4:00 x5 (20:00) -
2 rounds Cindy
50 double under or 100 singles
*1 round Cindy = 5 pull-up + 10 push-up + 15 air squat
Accessory:
Accumulate 1:00/side banded hamstring stretch + 1:00/side banded hip flexor stretch + 1:00 chest opening stretch + 1:00 weighted thoracic extension on med ball
Wednesday April 16
Warm-up: 15:00 AMRAP - 12 alt single leg v-up + 10 alt reverse Samson + 8 Cossack squat/side + 6 DB RDL (2 @ light weight) + 4 inch worm w/ push-up
Strength:
Every :90 x4 (12:00) -
10-15 DB RDL (2 @ 70/50 or 50/35 or 35/20)
:30-:60 alt DB knee to elbow from plank
WOD:
20:00 EMOM for total wall walks -
200 meter run (scale to 100)
15-20 sit-up (weighted or GHD if possible)
Max wall walk
Rest
Accessory:
3x10-15 side plank clamshells (deficit from bench if possible)
https://youtu.be/FhgJNgvyVVU?si=lmlGrgCip2jEwxkU
Thursday, April 17
Warm-up: 2 rounds - 12 alt hamstring scoop + 10 bench press (start w/ empty barbell) + 8 reverse lunge (no weight) + 10/side thread the needle w/ thoracic extension + 12 banded snow angel
WOD:
Superset the following at steady pace x10 (:90 rest between supersets) -
10-9-8-7-6-5-4-3-2-1
Bench press (start light and slowly build to a challenging single if possible)
20-18-16-14-12-10-8-6-4-2
Goblet lunge (50/35 or 40/25 or 30/15)
Accessory:
Tabata barbell curls (45/35)
Friday, April 18
Warm-up: 8-6-4 snatch pull + snatch high pull + muscle snatch (empty barbell) + alt shoulder tap from HS or plank + supine toes-to-rig + alt thoracic reach from low squat
Strength:
15:00 EMOM -
5-4-3-2-1 power snatch (start light and build to challenging single if able; reps don’t need to be touch and go)
30-foot handstand walk or :30-:45 handstand skill work
Rest
WOD:
In 16:00, complete the following for total bike cals -
2:00 AMRAP x4 (2:00 rest between AMRAPs)
20 toes-to-bar, knees-to-elbow, or v-ups (scale to 15)
Max bike cals in remaining time
Accessory:
Accumulate 2:00 star plank (scale to side plank)
https://youtu.be/-9toG6869YY?si=OoV382GFyi4RbUMl
Saturday, April 19
Warm-up: 15:00 AMRAP - 12 banded pulldown from hollow + 12 banded pull-apart + 6 back squat (start w/ empty barbell) + 8 tempo ring row + 8 ring lat press down https://youtu.be/7VB5wascD1c?feature=shared
Partner WOD:
14 rounds for time (you go, I go) -
3 bar muscle-up or 6 pull-up
9 burpees or up downs
12 back squat (135/95 or 95/65 or 65/45)
*Partners switch after 1 full round (each partner to complete 7 rounds)
Accessory:
3x10/side X band walk
Monday, April 7 - Saturday, April 12
Monday, April 7
Warm-up: 6-5-4 clean pull + power clean (start w/ empty barbell and slowly build) + KB bottoms up press/side (light) + inch worm w/ push-up + scorpion stretch/side
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
10-12/side 1-arm DB straight leg sit-up (moderate weight)
:30-:45 DB overhead march (2 @ moderate weight)
WOD:
In 15:00, complete the following -
3:00 AMRAP -
15 power clean (135/95 or 95/65 or 65/45)
15 lateral burpees over barbell
Max calorie row, bike, or ski
-3:00 rest-
3:00 AMRAP -
12 power clean (155/105 or 115/75 or 95/65)
12 lateral burpees over barbell
Max calorie row, bike, or ski
-3:00 rest-
3:00 AMRAP -
9 power clean (165/135 or 135/95 or 115/75)
9 lateral burpees over barbell
Max calorie row, bike, or ski
Accessory:
3x10-15/side DB external rotations @ light/moderate weight
https://youtu.be/sq-YBIBe6z8?si=eibP4Cqu_vCtyTdQ
Tuesday, April 8
Warm-up: 5-4-3-2 front squat (start light and build to 60% 1RM) + 1-arm DB strict press/side (light) + 1-arm ring row/side (slow tempo) + kip swing + :30 easy jump rope
Strength:
Every 2:00 x5 (20:00) -
10-8-6-4-2
Front squat from rack @ 60, 65, 70, 75, 80% 1RM
1-arm DB strict press/side @ 50/35 or 40/25 or 30/15
*Complete 1 movement per interval (e.g., front squat 0:00-2:00, DB press 2:00-4:00)
WOD:
9:00 AMRAP -
30 double under or 60 singles
3 bar muscle-up or 6 chest-to-bar or chin-over-bar pull-up
Accessory:
3x10-12/side half kneeling DB woodchopper @ moderate weight
https://youtube.com/shorts/9WIxNGEXrCA?si=AoQWVruVZ6PytwYH
Wednesday, April 9
Warm-up: 2 rounds - 12 banded good morning + 10 glute bridge + 8 upward to downward dog + 6 KB swing (light) + 8 cat cow + 10 alt groiner + 12 banded row
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
8-10/side DB single leg hip thrust @ moderate weight
8-10 ring row, as horizontal as possible (feet elevated for extra challenge)
WOD:
Every 5:00 x4 (20:00) -
400 meter row or ski
25 Russian KB swing (70/53 or 53/35 or 35/20)
Accessory:
Accumulate 2:00 alternating Superman
https://youtube.com/shorts/60rDAM5BUEU?si=B0_dlp1YzunHka4W
Thursday, April 10
Warm-up: 8-6-4 alt shoulder tap from handstand or plank + banded pull-apart + push-up to pike + thread the needle w/ thoracic extension/side + pvc pass through
Strength:
Every :90 x4 (12:00) -
30-ft handstand walk or :30 handstand walk progressions
6-10 strict knees-to-elbow
WOD:
For time -
50 cal bike (scale to 35)
50 handstand push-up, or any push-up variation
50 cal bike (scale to 35)
Accessory:
Accumulate 30-50 prone T raises (thumbs up), :01 pause @ top
https://youtu.be/yejKRcxeH90?si=bRHCNc28p-FFMN5A
Friday, April 11
Warm-up: 15:00 AMRAP - 5 snatch pull + 5 snatch high pull + 5 muscle snatch (light) + 10 alt box step-up + 10 alt Cossack squat + 10 alt hamstring scoop + 10/side banded side lying open book stretch
WOD:
Every 6:00 x5 (30:00) -
400 meter run (scale to 200)
20 box jump over or step over (24/20 in or lower)
10 power snatch (weight suggestions below)
Round 1: 85/55 or 65/45 or 45/35
Round 2: 95/65 or 85/55 or 65/45
Round 3: 115/75 or 95/65 or 85/55
Round 4: 125/85 or 115/75 or 95/65
Round 5: 135/95 or 125/85 or 115/75
Accessory:
3x8-10/side 1-arm Sorenson row @ moderate weight
https://youtube.com/shorts/BEMfeiCrVso?si=Zklolkm9P9QA7VEc
Saturday, April 12
Warm-up: 2 rounds - 5 back squat (light) + 10 DB bench press (2 @ light weight) + 5 Turkish sit-up/side (light) + 10 supine toes-to-rig + :30 gymnastics skill primer
https://youtu.be/h-B1_MP-PUE?si=77-MCwwjWxJ4cCCH
Strength:
In 12:00, complete 3 rounds of the following @ steady pace (rest as needed) -
2/side Turkish get-up @ moderate weight
:30-:60 work on gymnastics skill of choice
WOD:
3 rounds for time -
20 back squat (135/95 or 95/65 or 65/45)
20 DB bench press (2 @ 50/35 or 40/25 or 30/15)
20 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Tabata barbell bicep curls (45/35)
Monday, March 31 - Saturday, April 5
Monday, May 31
Warm-up: 5-4-3-2-1 kip swing + back squat (start light and build) + ring row (as horizontal as possible) + inch worm w/ push-up + quadruped thread the needle w/ thoracic rotation/side
Strength:
Every 2:00 x6 (12:00) -
Back squat
5 @ BW or ¾ BW or ½ BW
WOD:
2:00 work / 1:00 rest x5 (15:00) -
18/15 cal row, bike, or ski
Max bar muscle-up or pull-up in remaining time
Accessory:
Tabata banded seated row
https://youtu.be/oiP_S1jwHvE?si=4NsklNoQI2zdn7mY
Tuesday, April 1
Warm-up: 8-6-4 - snatch pull + snatch high pull + muscle snatch + OHS (empty barbell) + supine toes-to-rig + alt hamstring scoop + pvc pass through + cat cow
Strength:
Every 2:00 x6 (12:00) -
2 power snatch + 2 OHS + 2 hang power snatch + 2 OHS @ light/moderate weight
WOD:
Every 4:00 x4 (16:00) -
12 toes-to-bar, knees-to-elbow, or v-ups
16 alt DB snatch (50/35 or 40/25 or 30/15)
12 toes-to-bar, knees-to-elbow, or v-ups
*Athlete should get at least 1:00 rest per round; scale reps accordingly
Accessory:
Accumulate 40-60/side Copenhagen plank rotations
https://youtu.be/X4P6aeUbAN4?feature=shared
Wednesday, April 2
Warm-up: 2 rounds - 10 banded pull-apart + :30 easy jump rope + 10 alt single leg v-up + :20 HS hold or plank + 10 alt scorpion stretch + :30 alt lat stretch from child’s pose
https://youtube.com/shorts/fn3bPDM4gk8?si=C4cLkcQhf2_NXvyC
Strength:
12:00 EMOM -
30 ft HS walk or :30 alt shoulder tap from HS or plank
:30-:45 banded hollow rock
Rest
WOD:
5 rounds for time (1:00 rest between rounds) -
30 double under or 60 singles
30 sit-up
30 double under or 60 singles
Accessory:
3x8-10/side KB windmill @ light/moderate weight (:60 rest between rounds)
https://youtu.be/3rtUK_jUv4s?si=49pbT9jUSIXrGT7x
Thursday, April 3
Warm-up: 8-6-4 power clean + jerk (start w/ empty barbell) + banded good morning + alt Cossack squat + alt reverse Samson + thoracic rotation from runners lunge/side
Strength:
Every :90 x8 (12:00) -
1 clean and jerk (push or split)
*Start light and build every 1-2 rounds if able, ending @ RPE 8/10
WOD:
For time -
30 deadlift
20 hang power clean
10 push jerk
*Suggested barbell weight = 155/105 or 115/85 or 95/65
Accessory:
Accumulate -
1:00 lateral banded lat stretch from straddle + 1:00/side figure-4 stretch w/ rotation
https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared
Friday, April 4
Warm-up: 8-6-4 alt front rack reverse lunge (start w/ empty barbell) + push-up to pike + KB chainsaw row/side (light) + 1-arm KB press from hollow (light) + alt quad stretch
Strength:
In 16:00, superset the following x4 (:60 rest between supersets) -
8-12/side 1-arm KB chainsaw row https://youtu.be/hBTyQIL6AL4?si=HeFpOiJawHPm_iSy
8-12/side 1-arm KB press from hollow https://youtu.be/U0ybVas0Bnk?si=_JOL-paSyZWW5sJa
WOD:
16:00 EMOM -
18 hand release push-up (scale to 12)
12 alt front rack reverse lunge (135/95 or 95/65 or 65/45)
12/9 cal bike (scale to 9/6)
Rest
Accessory:
Accumulate 60-100 banded lat pulldown
https://youtu.be/LfGyMCw_Zd0?si=8ab7lQRgOJiyHcvL
Saturday, April 5
Warm-up: 2 rounds - 12 alt thoracic reach from low squat + 10 weighted bootstrapper from box + 8 tempo ring row + 10 alt groiner + 12 banded snow angel + 5 kip swing
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
21 barbell bicep curl series (45/35)
12 DB lat pull-over (50/35 or 40/25 or 30/15)
WOD:
For time -
4-6-8-10-12
Wall ball (20/14 or 14/10 or 10/6)
Pull-up or ring row
-2:00 rest-
12-10-8-6-4
Wall ball (20/14 or 14/10 or 10/6)
Pull-up or ring row
Accessory:
1-2 rounds (rest as needed) -
100 meter/side mixed KB rack overhead carry (2 @ moderate weight)
Monday, March 24 - Saturday, March 29
Monday, March 24
Warm-up: 5-4-3 strict press + push press (empty barbell) + inch worm w/ push-up + thread the needle w/ thoracic rotation/side + banded side lying open book stretch/side
Strength:
Every 2:00 x6 (12:00) -
5 strict press + 5 push press
*Start light and build to a moderately heavy weight or RPE 7/10
WOD:
Every 3:00 x6 (18:00) -
18/15 cal bike
18/15 cal row or ski
*Scale to 15/12 or 12/9 cals per machine
Accessory:
Tabata top down DB bicep curls (2 @ moderate weight)
https://youtu.be/Hstapypowcc?si=JWwMCgtVBjpBznMw
Tuesday, March 25
Warm-up: 8-6-4 1-arm ring row/side + alt reverse Samson + alt box step-up + alt pistol squat to bench + thoracic reach from runners lunge/side + 90 90 hip switch/side https://youtu.be/gQ3IkH0B9cY?si=BhGzj8Gdqek2IdMn
Strength:
In 12:00, complete 3 rounds of the following (:90 between rounds) -
2/side Turkish get-up @ moderate weight
10-16 alt pistol squat
WOD:
In 20:00, complete the following @ steady pace -
10-8-6-4-2
Strict pull-up
KB suitcase lunge + step-up/side (2 @ moderate weight / moderate box height)
https://youtu.be/ykzvWqjckEg?si=zHeZYbIF9aFOALlK
Accessory:
Accumulate 50-75 banded Pallof rotations/side
https://youtube.com/shorts/A6Li7GeQSP8?si=CzpRqmlBh-ylfxn9
Wednesday, March 26
Warm-up: 5-4-3-2-1 power clean (start w/ empty barbell and build to 70% 1RM) + kip swing + scorpion stretch/side + banded good morning + :30 easy jump rope
Strength:
Every :90 x8 (12:00) -
3 hang power clean @ 70% 1RM power clean
WOD:
In 15:00, complete 5 rounds for max burpees (:90 work / :90 rest) -
30 double under or 60 singles
15 toes-to-bar, knees-to-elbow, or v-ups
Max burpees in remaining time (scale to up downs or HRPU)
Accessory:
3x10-12/side half kneeling DB woodchoppers @ moderate weight
https://youtu.be/qyM7NdixJzI?si=5AN2TbnS1uteoW9Y
Thursday, March 27
Warm-up: 5-4-3-2 bench press (start light and build to WOD weight) + pvc pass through + Cossack squat/side + cat cow + med ball thoracic opener https://youtu.be/RGKSvvjzMzI?si=rS5AXE2tTTa004t9
WOD:
25:00 EMOM -
5 bench press @ BW, ¾ BW, or ½ BW
10 DB plank pull through @ moderate weight (feet elevated if desired)
l5 KB swing (53/35 or 40/25 or 35/20)
20 sit-up, weighted if able
Rest
Accessory:
400 meter 1-arm Farmers carry @ 53/35 or 40/25 or 35/15 (switch arms as needed)
Friday, March 28
Warm-up: 15:00 AMRAP - 5 front squat (start w/ empty barbell and build) + 10 alt quad stretch + 5/side KB kickstand deadlift w/ rotation (light) + 10 alt shoulder tap from handstand or plank + 5 kip swing
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
8-10 front squat (135/95 or 95/65 or 65/45)
8-10/side KB kickstand deadlift w/ rotation (53/35 or 40/25 or 30/15)
WOD:
3 rounds for time (1:00 rest between rounds) -
200 meter run
5 bar muscle-up or 10 pull-up
15 handstand push-up or any push-up variation
5 bar muscle-up or 10 pull-up
200 meter run
Accessory:
3x10 chest supported DB lat kickbacks (2 @ moderate weight)
https://youtu.be/E7Bu5WVIxgY?si=cJMvqiwQ6VUrbSh7
Saturday, March 29
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch (empty barbell) + alt upward to downward dog + KB hip opener/sde + 20-ft walking lunge (no weight)
Strength:
Every 2:00 x6 (12:00) -
1 power snatch + 2 hang power snatch (start light and build to heavy complex if able)
WOD:
For time -
50 alt DB snatch
50 1-arm overhead DB walking lunge (switch arms every 5 reps)
50 cal row, bike, or ski
*Suggested DB weight = 50/35 or 40/25 or 30/15
Accessory:
3x10 hamstring curls @ moderate weight
Monday, March 17 - Saturday, March 22
Monday, March 17
Warm-up: 8-6-4-2 supine toes-to-rig + push-up to pike + back squat (start w/ empty barbell and build to 65% 1RM) + box step-up/side + alt reverse Samson + cat cow
Strength:
Every :90 x8 (12:00) -
5 back squat @ 65% 1RM or moderately heavy weight
WOD:
For time -
21-15-9
Toes-to-bar or knees-to-elbow
Burpee box jump over or step-over (30/24 in or lower)
Accessory:
2 rounds (2:00 rest between rounds) -
12-10-8-10-12
DB bicep curl (2 @ light weight, 2 @ moderate weight, 2 @ heavy weight, 2 @ moderate weight, 2 @ light weight respectively)
Tuesday, March 18
Warm-up: 15:00 AMRAP - 6 DB RDL (2 @ light weight and build) + :30 easy row + 8 upward to downward dog flow + :30 alt scorpion stretch + 10 alt Cossack squat
Strength:
12:00 EMOM -
10-12 DB RDL (2 @ 70/50 or 50/35 or 40/25)
:30-:45 DB mountain climbers https://youtube.com/shorts/-2h2a0vgWtU?si=NTK18X2hy-RpX94n
Rest
WOD:
Every 4:00 x5 (20:00) -
500/350 meter row in as few pulls as possible
*The goal is to focus on long, powerful pulls
Accessory:
3x10 cable tricep pulls @ moderate weight (:90 rest between sets)
Wednesday, March 19
Warm-up: 8-6-4-2 power clean (start light + build to WOD weight) + strict press (empty barbell) + alt hamstring scoop + :30 banded pull-apart + :30 pvc pass through
*Each athlete will need 2 barbells for today’s training
WOD:
10 rounds for quality reps @ steady pace -
10-9-8-7-6-5-4-3-2-1
Strict press (build every 2 rounds - @ 65, 70, 75, 80, 85% 1RM respectively
3 power clean after each round @ 185/135 or 155/105 or 105/75
*Power clean weight stays the same the entire work-out
Accessory:
Accumulate 50-100 banded hollow rocks
https://youtu.be/tWNv7pCaVA4?si=Cj5AJRaJmUc2jvVE
Thursday, March 20
Warm-up: 2 rounds - 10/side thoracic rotation from runners lunge + 10 alt single leg v-up + 10 bootstrapper + 5 inch worm w/ push-up + :30 easy jump rope
WOD:
Complete the following @ steady pace (zone 2) -
10-20-30-40-50
Bike calories
Sit-ups (w/ plate if possible)
*50 double under or 100 singles after each round
Accessory:
Tabata push-ups
Friday, March 21
Warm-up: 5-4-3-2 kip swing + wall ball thruster (light) + 1-arm ring row/side + KB hip opener stretch/side + :30 alt thoracic reach from low squat + :30 banded snow angel
Strength:
Every 2:00 x3 (12:00) -
8 muscle snatch + 6 overhead squat (slow temp w/ empty barbell)
6/side DB 1-arm overhead walking lunge (50/35 or 40/25 or 30/15)
WOD:
3 rounds for time (2:00 rest between rounds) -
15 wall ball (20/14 or 14/10 or 10/6)
5 bar muscle-up or 10 pull-up
15 cal row, bike, or ski
5 bar muscle-up or 10 pull-up
15 wall ball (20/14 or 14/10 or 10/6)
Accessory:
Accumulate 1:00/side couch stretch + 1:00/side figure-4 stretch w/ rotation + 1:00 reverse tabletop pose + 1:00/side seated hamstring stretch
Saturday, March 22
Warm-up: 2 rounds - 8/side thread the needle w/ thoracic extension + 8 DB bench (light) + 8 rower pike-ups or :20 pike hold from bench + :30 easy jump rope https://youtu.be/YGXAGH4bUDE?si=UIQ_soScSF_77_lv
WOD:
In teams of 2 (you go, I go) -
For time -
10,000 meter row or ski
Athlete A: Row or ski
Athlete B: 1 round -
5 wall walk
10 DB bench press (2 @ 50/35 or 40/25 or 30/15)
15 KB swing (53/35 or 40/25 or 35/20)
200 meter run
25 double under or 50 singles
*Partners switch once Athlete B is finished
Accessory:
5:00 EMOM -
Max unbroken HS walk (1x/minute) or :30-:40 HSW progression or challenging plank