Monday, May 12 - Saturday, May 17
Monday, May 12
Warm-up: 2 rounds - 10 pvc pass through + 5 inch work w/push-up + 10 plate thoracic opener on wall ball + 5 ring row (:03 tempo) + 10 alt Cossack squat
WOD:
“Cindy”
20:00 AMRAP (weighted vest optional) -
5 pull-up
10 push-up
15 air squat
*Expected score = beginner 12, intermediate 15, advanced 20, elite 24+ rounds
Accessory:
Superset the following x2-3 (:60 rest between supersets) -
50 alt shoulder tap from plank
40 alt mountain climber (:01 pause @ knee)
30 hollow rock
20/side knee-to-elbow from side plank
https://youtu.be/RqUmE4c8Kd8?si=A15eA6TPUx_TnZ8b
Tuesday, May 13
Warm-up: 8-6-4 clean pull + high clean pull + muscle clean (light) + cat cow + scorpion stretch/side + reverse Samson/side + alt hamstring scoop + :30 wrist rocker
Strength:
Every :90 x8 (12:00) -
1 3-position power clean
Set 1 and 2 @ 60% 1RM
Set 3 and 4 @ 65% 1RM
Set 5 and 6 @ 70% 1RM
Set 7 and 8 @ 75% 1RM
https://youtu.be/2BA7tWldgi8?feature=shared
WOD:
Every 6:00 x3 (18:00) -
300 meter row or ski
3 power clean @ 75% 1RM
200 meter row or ski
2 power clean @ 80% 1RM
100 meter row or ski
1 power clean @ 85% 1RM
Accessory:
Accumulate 50-75/side banded oblique rotations
https://youtu.be/JnnxOLdLvuc?si=qvw1umBVUjpaNwqi
Wednesday, May 14
Warm-up: 2 rounds - 12 banded good morning + 10 alt quad stretch + 8 alt box step-up + 10 alt thoracic reach from low squat + 12 alt single leg v-up
WOD:
Every 6:00 x5 (30:00) -
Movement X (see below) + 400 meter run
————-
Set 1: 20 burpees or up downs
Set 2: 30 box jump or step-up (24/20 in)
Set 3: 40 sit-up
Set 4: 50 KB swing (53/35 or 40/25 or 35/20)
Set 5: 60 alt reverse lunge (no weight)
Accessory:
3x8-10/side DB/KB bird dog row @ moderate weight (:60 rest between sets)
https://youtube.com/shorts/Xnccgl4FaRI?si=nR0l6RSmX1FvLpkT
Thursday, May 15
Warm-up: 15:00 AMRAP - 8 bench press (empty barbell) + 16 banded pull-apart + 8 push-up to pike + 16 banded snow angel + 8/side KB bottoms up press + 16 tuck-up
WOD:
In about 25:00, complete the following for quality reps @ steady pace (zone 2) -
21-18-15-12-9-6-3
Bench press @ 50, 55, 60, 65, 70, 75, 80% 1RM respectively (reps don’t have to be unbroken)
Leg raise from front support (on dip handles, boxes, or rings) / scale to knee raise
https://youtube.com/shorts/ppzrxHg3Ba8?si=20WVtZDF4wMQ0Rlf
https://youtu.be/RJJnOpZBLBs?si=qCAVSEQprir4qH3F
https://youtu.be/Y_FRQ4n_mCc?si=QiYD6tHM0snLHpul
Accessory:
Superset the following x3 (:60 rest between supersets) -
3x10-12/side DB external rotation from knee @ light weight
10-12 chest supported DB lat kickback (2 @ moderate weight)
Friday, May 16
Warm-up: 3 rounds - 6 Pendlay row (start light and build) + :30 easy jump rope + 12 banded glute bridge + :30 cat cow + 12 alt toe touch from plank + :30 alt groiner
Strength:
Every :90 x4 (12:00) -
12-10-8-6
Pendlay row (135/95 or 95/65 or 65/45)
Barbell hip thrust, :01 pause @ top (same weight as above)
WOD:
12:00 AMRAP -
9 toes-to-bar, knees-to-elbow, or v-ups
6 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
30 double under or 60 singles
Accessory:
3x10 hamstring curls @ moderate weight (:60 rest between rounds)
Saturday, May 17
Warm-up: 8-6-4 back squat (start w/ empty barbell) + alt shoulder tap from handstand or plank + alt DB snatch (light) + 1-arm DB overhead walking lunge (light) + kip swing + pvc pass through
WOD:
In 30:00, complete the following @ steady pace -
21-15-9
Back squat (135/95 or 95/65 or 65/45)
Bike calories
———
30-ft handstand walk or :30 handstand progressions or challenging core work (1x)
———-
18-12-6
Alternating DB snatch (50/35 or 40/25 or 30/15)
1-arm DB walking lunge (9-6-3/side)
———-
30-ft handstand walk or :30 handstand progressions or challenging core work (1x)
———
15-9-3
Bar muscle-up or pull-up
200 meter run
———
30-ft handstand walk or :30 handstand progressions or challenging core work (1x)
Accessory:
2-3x 21 bicep curl series (45/35)
Monday, May 5 - Saturday, May 10
Monday, May 5
Warm-up: 15:00 AMRAP - 4/side DB snatch (light) + 6 alt back rack lunge (start w/ empty barbell and build to WOD weight) + 8 alt Cossack squat + 6 kip swing + 4 inch worm w/ push-up
Strength:
Every 2:00 x5 (10:00) -
10-8-6-4-2
Back rack lunge, alternating
Round 1: 135/95 or 95/65 or 65/45
Round 2: 155/105 or 105/75 or 75/55
Round 3: 165/115 or 115/85 or 95/65
Round 4: 175/125 or 135/95 or 105/75
Round 5: 185/135 or 155/105 or 115/85
WOD:
9 rounds for time -
3 bar muscle-up or 6 pull-ups
3 DB snatch, right @ 50/35 or 40/25 or 25/15
3 DB snatch, left @ 50/35 or 40/25 or 25/15
Accessory:
3x10 hamstring curls @ moderate weight
Tuesday, May 6
Warm-up: 2 rounds - 12 alt hamstring scoop + :30 jump rope + 10 alt quad stretch + :30/side pigeon stretch + 8/side thread the needle w/ thoracic rotation + :30 cat cow
WOD:
25:00 EMOM -
200 meter run (scale to 100)
15/12 cal row or ski (scale to 12/9)
12/9 cal bike (scale to 9/6)
40 double under or 80 singles
Rest
Accessory:
Accumulate 50-75 v-up, weighted if possible
https://youtu.be/-0hd7qDTbIA?si=VAM_LMJOGK2fT1yI
Wednesday, May 7
Warm-up: 8-6-4 deadlift (start w/ empty barbell) + alt reverse Samson + upward to downward dog flow + DB hip thrust (light) + alt scorpion stretch + pvc pass through
Strength:
16:00 EMOM -
3-5 deadlift, building slightly heavier than WOD weight
:30 barbell ab rollout @ current deadlift weight
:30 DB hip thrust @ challenging weight, :01 pause @ top
Rest
WOD:
For time -
50 sit-up
40 push-up
30 deadlift (225/155 or 155/105 or 95/65)
40 push-up
50 sit-up
Accessory:
Tabata alternating KB gorilla row (2 @ moderate weight)
https://youtu.be/Ln1j7lm6SrE?si=7J9PrnjmoXRjKr_l
Thursday, May 8
Warm-up: 15:00 AMRAP - 5 1 ¼ back squat (start w/ empty barbell) + 10 banded pull-apart + :20/side couch stretch + 10 pvc pass through + 5/side thoracic rotation from runners lunge
Strength:
Every :90 x4 (12:00) -
6-8 1 ¼ back squat (155/105 or 105/75 or 75/45)
Max effort (1x) L-sit on plates, parallettes, or rings (scale to tuck-sit)
WOD:
In 20:00, complete the following for total wall ball reps -
4:00 AMRAP x4 (:60 rest between AMRAP’s) -
600 meter run (scale to 400)
Max wall ball reps in remaining time (20/14 or 14/10 or 10/6)
Accessory:
Accumulate 100 alternating banded X walk (50/side)
https://youtu.be/RyJonI6zQaE?si=jp56-XDDFhrQmJdN
Friday, May 9
Warm-up: 5-4-3-2 bench press (start light and build to 60% 1RM) + box step-up/side + weighted bootstrapper from bench + :30 banded snow angel + :30 tabletop stretch
https://youtube.com/shorts/KTcxL4T9tmM?si=LYls7i6g8YTamw7c
Strength:
In 30:00, superset the following x5 (2:00 rest between supersets) -
10-8-6-4-2
Bench press @ 60, 65, 70, 75, 80% 1RM respectively
After each set, complete -
10 DB lat pullover (50/35 or 40/25 or 30/15)
10 chest supported DB lat kickback (2 @ 40/25 or 30/15 or 20/10)
10 alt single DB box step-up (50/35 or 40/25 or 30/15)
https://youtu.be/QbfMt9Q14uM?si=CXGIbEagXre3hfbm
Accessory:
Tabata alternating DB bicep curl (2 @ moderate weight)
https://youtu.be/WYezBGuUsdw?si=aHdzd2iuSfl1j2zy
Saturday, May 10
Warm-up: 2 rounds - 10 supine toes-to-rig + :30/side pigeon stretch + 5 high hang power clean (light) + :30 easy jump rope + 10 alt shoulder tap from HS or plank
Strength:
15:00 EMOM -
5-4-3-2-1 high hang power clean (start light and build to challenging single)
30-foot handstand walk or :30-:45 HS walk progression or core work
Rest
Partner WOD:
20:00 AMRAP (you go, I go) -
20 double under or 40 singles
10 toes-to-bar, knees-to-elbow, or v-ups
5 power clean (155/105 or 105/75 or 75/55)
*P1 rests while P2 completes 1 round, then partners switch
Accessory:
Accumulate 2:00-3:00 Sorenson hold, weighted if possible
Monday, April 28 - Saturday, May 3
Monday, April 28
Warm-up: 5-4-3 clean pull or snatch pull + high clean pull or high snatch pull + muscle clean or muscle snatch (empty barbell) + inch worm w/ push-up + :30 pvc pass through + :30/side cross body banded stretch
https://youtu.be/soDtG7lQzKw?si=d1ZqCulNoOF5ofR-
Strength:
In 14:00, complete 3 rounds of the following (:90 rest between rounds) -
8-10/side 1-arm DB straight leg sit-up @ moderate weight
3-5 power snatch or clean and jerk, getting warm for WOD
WOD:
Athlete to complete 1 of the benchmark WODs listed below for time (record time and weight, as we will re-test at the end of the year) -
“Isabel”
30 power snatch (135/95 or 95/65 or 65/45)
OR
“Grace”
30 clean and jerk (135/95 or 95/65 or 65/45)
*Expected times = beginner 7:00; intermediate 5:00; advanced 4:00; elite < 2:00
Accessory:
Tabata star plank or side plank (4 rounds/side)
Tuesday, April 29
Warm-up: 2 rounds - 40 m/side KB bottoms up carry (light) + 12 alt single leg v-up + 10 alt reverse Samson + 12 alt Cossack squat + 10 bootstrapper + 12 alt groiner
Strength:
Every:90 x4 (12:00) -
40 meter Farmers carry (2 @ heavy weight)
:30-:45 plank rolls
WOD:
Every 4:00 x5 (20:00) -
200 meter run
12-14-16-18-20
Alt reverse DB/KB goblet lunge (50/35 or 40/25 or 30/15)
V-ups
Accessory:
Superset 2-3x (:90 rest between supersets) -
8-10 GHD hip extension + :30 Sorenson hold
Wednesday, April 30
Warm-up: 15:00 AMRAP - 10/side scorpion stretch + 8 push-up to pike + 6/side 1-arm ring row + 4 front squat (start w/ empty barbell and build to WOD weight)
Strength:
In 20:00, complete 5 rounds @ steady pace (:90 rest between rounds) -
10-8-6-4-2
Strict pull-up (with weighted vest if proficient)
Front squat, :01 @ bottom (155/105 or 125/85 or 95/65)
*After each round, complete a 30-foot HS walk or :30-:40 HS walk progression
WOD:
For time -
1,000 meter row or ski
30 strict handstand push-up or hand release push-up
1,000 meter row or ski
Accessory:
3x10 DB lat pullover @ 50/35 o4 40/25 or 30/15
Thursday, May 1
Warm-up: 2 rounds - :30 easy jump rope + 8 alt pistol squat to bench + :30 easy bike + 10 supine toes-to-rig + :30 alt quad stretch + 8 alt thoracic reach from low squat
WOD:
25:00 EMOM -
10 alt pistol squat
12/10 cal bike
14 toes-to-bar or knees-to-elbow
40 double under or 80 singles
Rest
Accessory:
Accumulate 30 reps - med ball thoracic opener w/ plate
https://youtu.be/RGKSvvjzMzI?si=DOgMcqkmjRLceMdv
Friday, May 2
Warm-up: 15:00 AMRAP - 3 power clean OR push or split jerk (start w/ empty barbell and build toward 65% 1RM) + 6/side thread the needle w/ thoracic rotation + 8 upward to downward dog flow + 10 banded pull-apart + 12 banded good morning
Strength:
In 14:00, choose an option below to build to a 1RM (reps do not need to be touch-and-go, rest as needed) -
5-4-3-2-1
Power clean
OR
5-4-3-2-1
Push jerk or split jerk
Partner WOD:
5 rounds for total burpees -
P1: 200 meter run / P2: Max burpees
P1: Max burpees / P2: 200 meter run
*The above equals 1 round - when P1 returns from run, partners switch
Accessory:
Superset x2-3 (:60 rest between supersets) -
8-10 DB skull crusher (2 @ moderate weight) + 21 barbell bicep curl series @ 45/35
https://youtu.be/IAHDkC6vJw4?si=KbJpl0jZNlPChrLO
https://youtu.be/xbwabcVL3Jw?si=W-I7rNMFewOsztp5
Saturday, May 3
Warm-up: 5-4-3-2 back squat (start w/ empty barbell and build to WOD weight) + thoracic reach from runners lunge/side + DB bench press (2 @ light weight) + hanging scap pull, :01 pause @ top + DB RDL (2 @ light weight)
https://youtu.be/pE8PJsWEV7k?si=MJh81GszZpwgpyhl
WOD:
In 35:00, work to complete the following @ steady pace (rest as needed) -
16-12-8
Back squat (@ BW, ¾ BW or ½ BW)
Weighted sit-up w/ wall ball (20/14 or 14/10 or 10/6)
16-12-8
DB bench press (2 @ 70/50 or 50/35 or 40/25)
Ring row, as horizontal as possible (feet elevated if able)
16-12-8
DB RDL (2 @ 70/50 or 50/35 or 40/25)
Strict knees-to-elbow on bar or rings
https://youtu.be/_DUlB4YpZRw?si=odR82WM_nATDL46o
Accessory:
1:00/side banded hamstring stretch + 1:00/side pigeon stretch + 1:00 weighted chest opening stretch on bench https://youtu.be/fGx6URbI99A?si=1MbaOySVPkV_delO
Monday, April 21 - Saturday, April 26
Monday, April 21
Warm-up: 2 rounds - 8/side KB hip opener + 10 alt standing quad stretch + 12 pvc pass through + 10 standing pvc thoracic rotation + 8 split jerk balance
https://youtu.be/aLft9rmJ04I?si=z694QVnnBC0Wc9tG
https://youtu.be/VKsztHiM4X4?si=b_HRpQPKJ6vrJBoo
Strength:
In 10:00, work on split jerk technique @ light to moderate weight (no heavier than 75% 1RM)
WOD:
Complete the following @ steady pace (zone 2) -
800 meter run (scale to 400)
600 meter row (scale to 300)
40 cal bike (scale to 25)
600 meter ski (scale to 300)
800 meter run (scale to 400)
*Switch order as needed to accommodate machine volume
Accessory:
Accumulate 2:00-3:00 weighted plank @ challenging weight
https://youtu.be/hy6Ap1iH8xw?si=sYVPCvMavhHySNF3
Tuesday, April 22
Warm-up: 2 rounds - 10 alt reverse Samson + :30 weight shift from HS, pike, or plank + 10 bootstrapper + :30 push-up to pike + 10/side scorpion stretch + :30 cat cow
Strength:
8:00 EMOM -
Max unbroken handstand walk (1x) or :30-:45 handstand work of choice (e.g., pike-ups on rower) https://youtu.be/YGXAGH4bUDE?si=OjBByBRnFGyEbeec
Rest
WOD:
2-3 rounds w/ empty barbell @ steady pace (:90 rest between rounds) -
10 curls
20 strict press
30 back rack lunge
40 v-up or tuck-up
30 bent over row
20 front squat
10 curls
Accessory:
Tabata Copenhagen plank (4 rounds/side)
https://youtube.com/shorts/Rwap0_j5i5A?si=swOeZeKbYXkcOgEn
Wednesday, April 23
Warm-up: 15:00 AMRAP - 5 hang power clean (start light and build to 55% 1RM) + 10 supine toes-to-rig + 5 kip swing + 10 banded pull-apart + 5 inch worm w/ push-up
Strength:
In 15:00, complete 5 rounds (:10 rest between singles, :90 rest between rounds) -
5-4-3-2-1
3-position power clean @ 55, 60, 65, 70, 75% 1RM respectively
https://youtu.be/OWO_WboqIbs?si=el-qP2bRTEyJ-XGq
WOD:
Every 2:30 x6 (15:00) -
6 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
12 toes-to-bar, knees-to-elbow, or v-ups
6 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
Accessory:
3x8-10/side DB single leg glute bridge, foot elevated
https://youtu.be/KNAuMP86V3w?si=xWqRduRVcDTQmVKO
Thursday, April 24
Warm-up: 2 rounds - 12 upward to downward dog flow + 6/side lateral box step down (no weight) + 12 alt single leg v-up + 6/side Cossack squat + 12 alt plank-up
Strength:
In 14:00, superset the following x3 (:90 rest between supersets) -
8-10/side goblet lateral box step down @ moderate weight (24/20 or lower)
3x8-10 chest supported DB lat kickback (2 @ moderate weight)
WOD:
For time -
150 sit-ups (scale to 100), weighted or GHD if able
E2MOM starting @ 2:00 - 10 handstand push-up, or any push-up variation
Accessory:
400 meter 1-arm Farmers carry @ moderate weight (switch arms as needed)
Friday, April 25
Warm-up: 8-6-4-2 back squat (start w/ empty barbell and build to 65% 1RM) + thoracic rotation from runners lunge/side + DB bench press (2 @ light weight) + :30 easy jump rope + med ball thoracic opener w/ plate
https://youtu.be/RGKSvvjzMzI?si=r6MAOy0LO99WYRFe
Strength:
Every 2:00 x6 (12:00) -
5 back squat @ 65% 1RM
WOD:
20:00 EMOM -
5 bar muscle-up or 10 pull-up
15 DB bench press (2 @ 50/35 or 40/25 or 30/15)
45 double under or 90 singles
Rest
Accessory:
Superset the following 2-3x (2:00 rest between supersets) -
Dual DB bicep curl
6-8 @ challenging weight + 8-10 @ moderate weight + 10-12 @ light weight
Saturday, April 26
Warm-up: 2 rounds - 12 alt hamstring scoop + 6 DB deadlift (2 @ light weight) + :30 easy bike + 6/side thread the needle w/ thoracic extension + 12 banded row from Superman https://youtu.be/5xQRtwy9Sj4?si=FwVmm3IyjFyvGzcV
Strength:
Every :90 x4 (12:00) -
16 alt KB gorilla row (2 @ 53/35 or 35/25 or 25/15)
12 DB plank pull through, feet elevated if possible @ moderate weight
Partner WOD:
20:00 EMOM (you go, I go) -
10 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
Max bike cals
*Each partner to complete 10 rounds
Accessory:
8-10/side weighted single leg hip thrust
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