Monday, May 4 - Saturday, May 9
Monday, May 4
Warm-up: 10-8-6 ring row + push-up to pike + bootstrapper + thread the needle w/ thoracic extension/side + pvc pass through + kip swing + scorpion stretch/side
WOD:
Every 4:00 x7 (28:00) -
10 pull-up
15 push-up
20 air squat
200 meter run
*Scale to every 5:00 x7 (35:00) if needed to assure some rest each round
Accessory:
Tabata banded lat pulldown (4 rounds/side)
https://youtu.be/Rmq4Y3Yl9ow?si=kNbZkwoCWY2sZAPf
Tuesday, May 5
Warm-up: 8-6-4 muscle clean + alt front rack elbow punch + strict press (light) + alt box step-up + alt groiner + :30 wrist rockers + :30/side figure-4 stretch w/ rotation
Strength:
Every :90 x8 (12:00) -
1 power clean and jerk, push or split (start light and build to 7/10 RPE)
https://youtu.be/Cw0YyyJ8Tgw?si=CnK22KybP8icrqpW
https://youtu.be/Sk1vhXhHO_A?si=OtW5y-LvQzx9g47z
WOD:
4 rounds for time -
15 hang power clean (135/95 or 95/65 or 54/45)
15 box jump (24/20 in or lower)
Accessory:
3-4x 21 barbell bicep curl series (the 7’s) @ 65/45 or 45/35
https://youtu.be/tdbHeBu8yQg?si=PrLKA5TLZxzOmLA8
Wednesday. May 6
Warm-up: 15:00 AMRAP - :30 jump rope + 12 alt single leg v-up + :30 alt calf stretch + 10 upward to downward dog + :30/side couch stretch + 12 banded pull-apart
WOD:
30:00 AMRAP for total row or ski calories -
4 rounds -
50 double under or 100 singles
40 sit-up
30/20 calorie bike
Max calorie row or ski in remaining time
—————-
Work @ a steady pace to maintain endurance throughout; complete 4 rounds of jump rope, sit-ups, and bike cals, then row or ski (1x) until 30:00 on the clock
Accessory:
3x10 hamstring curls @ moderate weight
Thursday, May 7
Warm-up: 8-6-4 front squat (light) + inch worm w/ push-up + DB hip thrust (light) + plate thoracic opener on wall ball + KB deadlift (light) + :30 HS hold or plank
Strength:
Complete the following @ steady pace -
12-10-8-6-4-2
Front squat @ 55, 60, 65, 70, 75, 80% 1RM respectively
Strict HSPU, pike push-up from bench, or other scaled HSPU variation
After rounds 1,3,5 - 200-ft/side KB mixed rack carry (suitcase/front rack) - 2 @ 53/35 or 40/25 or 35/20
After rounds 2,4,6 - 10-12/side DB single leg hip thrust @ 50/35 or 40/25 or 30/15
https://youtu.be/8g-7b6y2q5E?si=IweOGsdLQhOe4ue2
https://youtu.be/hKXqCXSXylA?si=inxn17Qycaj43Tty
Accessory:
Accumulate 30-50/side banded row from side plank
https://youtu.be/K1GWnZ-RDPw?si=KAEw4rp57ZfMXlWf
Friday, May 8
Warm-up: 2 rounds - 6 DB deadlift (light) + 8/side thoracic rotation from runners lunge + 10 banded good morning + 12 supine toes-to-rig + :30 bench lat stretch
https://youtu.be/NWNoL8jfFmQ?si=4svU_UrLYjpEU3Ij
Partner WOD:
30:00 AMRAP (you go, I go) -
60/48 calorie row, bike, or ski
60 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
60 burpees over DB
60 toes-to-bar, knees-to-elbow, or v-ups
https://youtu.be/vYnKp2SYZOc?si=mwUxQ9np8Gw4Ksrs
*1 partner works at a time; partners to complete reps evenly
Accessory:
Superset x3 (:60 rest betweeen supersets) -
10 GHD hip extension + :30 Sorenson hold (weighted if able @ light weight)
Monday, April 27 - Saturday, May 2
Monday, April 27
Warm-up: 6-5-4 hang power clean + thruster (light) + inch worm w/ push-up + thoracic extension/side from runners lunge + alt reverse Samson + pvc pass through
Strength:
Every 2:00 x6 (12:00) -
2 power clean + 4 hang power clean (start light and build every 1-2 rounds as able)
WOD:
For time -
15 thruster (95/65 or 65/45 or 45/35)
25/20 calorie row, bike, or ski
12 thruster (115/75 or 75/55 or 65/45)
25/20 calorie row, bike, or ski
9 thruster (135/95 or 95/65 or 75/55)
25/20 calorie row, bike, or ski
Accessory:
3x15-20/side banded crossbody rear delt pull
https://youtu.be/BuYaC8pr-TU?si=f1yiETbUkGoTeAUA
Tuesday, April 28
Warm-up: 15:00 AMRAP -10/side side lying banded open book stretch + 8 barbell bent-over row (light) + :30 easy jump rope + 8/side 1-arm ring row + 10 kip swing + :30 alt calf stretch + :30 scap pull
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
8-10 barbell bent-over row (135/95 or 95/65 or 65/45)
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
12-16 DB plank pull through, feet elevated if able (50/35 or 40/25 or 30/15)
WOD:
Every 4:00 x5 (20:00) -
200 meter run
50 double under or 100 singles
5 bar muscle-up or 10 pull-up
Accessory:
Accumulate 2:00/side Copenhagen plank, weighted w/ light DB @ hip if able
https://youtu.be/2aw35NcNmU8?si=BJGi0WVnSsJGbxmP
Wednesday, April 29
Warm-up: 2 rounds - 12/side scorpion stretch + 10 push-up to pike + 8 alt DB snatch (light) + 6/side thread the needle w/ thoracic extension + 4/side DB OH walking lunge (light)
WOD:
30:00 AMRAP @ steady pace (zone 2) -
20 sit-up, weighted or GHD if able
20 hand release push-up
400-ft KB Farmers carry, 4x length of gym (2 @ 70/53 or 53/35 or 40/25)
20 alt DB snatch (50/35 or 40/25 or 30/15)
20 DB overhead walking lunge, 10/side (50/35 or 40/25 or 30/15
Accessory:
3x12-15 seated DB hammer curl (2 @ challenging weight), :60 rest between sets
Thursday, April 30
Warm-up: 10-8-6 supine toes-to-rig + upward to downward dog + alt quad stretch + bootstrapper + alt groiner + :30/side lat stretch + :30/side pigeon stretch
WOD: (30:00)
5:00 AMRAP x5 (1:00 rest between AMRAPs) for total calories -
X movement
Row, bike, or ski calories in remaining time (RPE 7/10)
Round 1: X = 800 meter run (scale to 600)
Round 2: X = 40 toes-to-bar, knees-to-elbow, or v-ups
Round 3: X = 40 alt goblet box step-up (53/35 or 40/25 or 30/15 @ 24/20 in or lower)
Round 4: X = 40 toes-to-bar, knees-to-elbow, or v-ups
Round 5: X = 800 meter run (scale to 600)
Accessory:
3x10-12 hamstring @ moderately challenging weight (7/10 RPE)
Friday, May 1
Warm-up: 2 rounds - 12 banded snow angel + 10 DB bench press (light) + 12 banded pull-apart + 10/side banded single leg RDL + 12 alt thoracic reach from low squat
Strength:
Complete 6 rounds of the following @ steady pace -
8 DB bench press (start light/moderate and build to heavy set as able)
After rounds 1,3,5 - 10/side KB single leg RDL @ 53/35 or 40/25 or 30/15
After rounds 2,4,6 - 12 bent-over DB reverse fly @ light / moderate weight
https://youtu.be/hf7jnF45N_I?si=7GHsG4Xa9s-pQzXv
Accessory:
Superset x3 -
10-12 cable face pull @ moderate weight
10-12 hip thrust @ moderate weight
Saturday, May 2
Warm-up: 2 rounds - 8 back squat (light) + 10 alt Cossack squat + 8 thoracic opener on wall ball + 10 chest supported Cuban press (light) + :30 lateral line hops
https://youtube.com/shorts/ANXyVUX0A1w?si=EwM4yN2hbwVWENiH
Strength:
Every 2:00 x10 (20:00) -
3 back squat (start light and build every 1-2 rounds as able)
WOD:
Every 3:00 x5 (15:00) -
15/12 calorie row (scale to 12/9)
12 burpees over rower (scale to 9)
Accessory:
3x max distance unbroken HS walk or :30-:60 HS work or challenging core work
Monday, April 20 - Saturday, April 25
Monday, April 20
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean + front squat + push press (light) + inch worm w/ push-up + pvc pass through + :30 easy jump rope
Strength:
Every 2:00 x7 (14:00) -
3 hang squat clean (start light and build to a challenging set @ 7-8/10 RPE)
WOD:
12:00 AMRAP -
9 push press (95/65 or 65/45 or 45/35)
6 burpees
30 double under or 60 singles
Accessory:
Tabata DB gun hold (2 @ light to moderate weight)
https://youtu.be/8yo2XJPe-JY?si=K3D5o_B3YWPWfbQX
Tuesday, April 21
Warm-up: 2 rounds - 6/side 1-arm DB OH walking lunge (light) + :30 banded glute bridge + 8 alt KB gorilla row (light) + :30 banded side step + 10 alt Cossack squat
Strength:
In 15:00, superset x3 (:90 rest between supersets) -
8-10/side DB overhead walking lunge (50/35 or 40/25 or 30/15)
10-12 barbell hip thrust, :01 pause @ top (155/105 or 135/95 or 115/75)
12-16 alt KB gorilla row (2 @ 53/70 or 53/35 or 40/25)
WOD:
For time -
2,000 meter row or ski
Accessory:
3x10-12 DB lat pullover (50/35 or 40/25 or 30/15)
Wednesday, April 22
Warm-up: 2 rounds - 10 slow tempo ring row + :30 alt quad stretch + 10 alt hamstring scoop + :30 alt calf stretch + 10/side scorpion stretch + :30 high knees + 10 banded pull-apart
WOD:
In 30:00, complete the following sprint intervals for total pull-up reps -
2:00 AMRAP x6 (3:00 rest between AMRAP’s) -
200 meter run
Max pull-up or ring row in remaining time
*The goal is to work hard and rest long; pull-up reps do not need to be unbroken
Accessory:
1:00/side banded lat stretch
1:00/side banded hamstring stretch
1:00 chest opening stretch
1:00 straddle stretch
Thursday, April 23
Warm-up: 15:00 AMRAP - 10 upward to downward dog + :30 easy bike + 10 DB deadlift (light) + :30/side figure-4 stretch + 10/side thoracic rotation from runners lunge
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
10-15 GHD hip extension, :01 pause @ top
10-15/side clamshell from benches, weighted if able w/ light DB @ hip
WOD:
For time -
21-15-9-15-21
DB deadlift (2 @ 50/35 or 40/25 or 30/15)
Sit-up (GHD or weighted if able)
Bike calories
Accessory:
3x10-12 hamstring curls @ moderate weight
Friday, April 24
Warm-up: 15:00 AMRAP - 12 pvc pass through + 10 pvc overhead squat + 8 alt box step-up + 10 supine toes-to-rig + 12 alt KB front rack march (light) + :30 kip swing
Strength:
In 15:00, complete 4 rounds @ steady pace -
8 overhead squat @ light to moderate weight (build as able)
100-ft//side KB mixed front rack/suitcase carry (2 @ 70/53 or 53/35 or 40/25)
WOD:
16:00 EMOM for total reps -
:45 box jump or alt step-up (30/24 or 24/20 in)
:45 toes-to-bar, knees-to-elbow, or v-up
:45 push-up
Rest
Accessory:
3x10-12 DB skull crusher @ light to moderate weight
https://youtu.be/IAHDkC6vJw4?si=JzagKztSf4kBvjL6
Saturday, April 25
Warm-up: 15:00 AMRAP - 5 bench press or back squat + 10 alt shoulder tap from HS, pike, or plank + 15 banded snow angel + 10 thoracic opener on wall ball + 5/side thread the needle w/ thoracic extension
WOD:
For quality reps @ steady pace -
10-9-7-6-5-4-3-2-1
Bench press OR back squat (start @ 50% 1RM and build by 5% every 1-2 rounds)
—————-
After rounds 1,3,5,7,9 -
50-ft HS walk or :30-:60 HS walk progression or :30-:45 hollow rock (weighted if able)
After rounds 2,4,6,8,10 -
200-ft sled push or pull or 200-ft sandbag carry (heavy) or 12-16 alt pistol squat
Accessory:
Accumulate 3:00/side Copenhagen plank, weighted if able (light)
Monday, April 13 - Saturday, April 18
Monday, April 13
Warm-up: 2 rounds - 5 clean pull + 5 clean high pull + 5 muscle clean + 5 split jerk balance + 10 banded good morning + 15 pvc pass through + 10/side groiner
Strength:
Every :90 x8 (12:00) -
1 power clean and jerk (power or split jerk)
*Start light and build by 5% every 1-2 rounds as able
WOD:
5 rounds for time -
5-4-3-2-1 @ 60, 65, 70, 75, 80% 1RM respectively
Hang power clean
400 meter run after each round
Accessory:
Tabata v-up weighted @ light weight of able
Tuesday, April 14
Warm-up: 2 rounds - 1 Turkish getup/side (light) + 5/side lateral box step-up + 9/side single leg banded RDL + 11/side thoracic reach from runners lunge + :30 cat cow
Strength:
Superset x3 (:90 rest between supersets) -
8-10/side KB single leg RDL (53/35 or 40/25 or 35/20)
8-10/side ipsilateral lateral box step-up @ 24/20 in (53/35 or 40/25 or 35/20)
2-4/side DB/KB Turkish getup (53/35 or 40/25 or 35/20)
WOD:
8:00 EMOM (:40 moderate to hard effort / :20 easy effort) -
Max calorie row, bike, or ski
Accessory:
3x10-12 hamstring curl @ moderate / challenging weight (:60 rest between sets)
Wednesday, April 15
Warm-up: 15:00 AMRAP - 10/side scorpion stretch + :30 easy jump rope + 5 bench press (start light and build to 70% 1RM) + 10 kip swing + :30/side 1-arm ring row hold
https://youtu.be/msQ2Cj49AvU?si=gFUvBgFDQqqG6i7X
Strength:
Every 2:00 x5 (10:00) -
Round 1 (0:00-2:00): 10 bench press @ 70% 1RM
Round 2 (2:00-4:00): 8 bench press @ 75% 1RM
Round 3 (4:00-6:00): 6 bench press @ 80% 1RM
Round 4 (6:00-8:00): 4 bench press @ 85% 1RM
Round 5 (8:00-10:00) - 1 max effort unbroken bench press set @ 50% 1RM
WOD:
15:00 AMRAP -
5 bar muscle-up or 10 pull-up
15 sit-up (weighted or GHD if possible)
50 double under or 100 singles
Accessory:
3x 21 bicep curl series (the 7’s) @ 55/45 or 45/35 or 35/25
Thursday, April 16
Warm-up: 10-8-6-4-2 back squat (start light and build to 70% 1RM) + push-up to pike + alt Cossack squat + alt hamstring scoop + alt reverse Samson
Strength:
Every 2:00 x7 (14:00) -
3-5 back squat @ 70% 1RM or 7/10 RPE
WOD:
For time -
15 front squat from ground (115/85 or 85/55 or 55/35)
30 lateral burpees over barbell
15 front squat from ground (115/85 or 85/55 or 55/35)
Accessory:
3x10-12 barbell hip thrust, :01 pause @ top (135/95 or 95/65)
Friday, April 17
Warm-up: 2 rounds - 5 snatch pull + 5 snatch high pull + 5 muscle snatch + 10 supine toes-to-rig + 10/side thread the needle w/ thoracic extension + 10/side figure-4 stretch w/ rotation
WOD:
30:00 EMOM -
15/12 calorie row or ski (scale to 12/9)
10 hang power snatch (95/65 or 65/45 or 45/35)
12/9 calorie bike (scale to 9/6)
12 toes-to-bar, knees-to-elbow, or v-ups
15/12 calorie row or ski (scale to 12/9)
Rest
Accessory:
Accumulate 30-60 prone T-raise, :01 pause @ top (thumbs up)
https://youtu.be/yejKRcxeH90?si=pPY0OuLbJoV0p8F6
Saturday, April 18
Warm-up: 15:00 AMRAP - 10 alt shoulder tap from HS or plank + 10 DB deadlift (light) + 10 alt thoracic reach from low squat + 10 bootstrapper + 10 pvc pass through
Strength:
In 15:00, superset x4 (:90 rest between supersets) -
12-15 DB deadlift, deficit from plate if able (2 @ 50/35 or 40/25 or 30/15)
:30-:60 handstand work or challenging core work of choice
WOD:
For time -
800 meter run
60 wall ball (20/14 or 14/10 or 10/6)
400 meter run
20 wall ball (20/14 or 14/10 or 10/6)
Accessory:
200 meter Farmers carry (2 @ 50/35 or 40/25 or 30/15)
Monday, April 6 - Saturday, April 11
Monday, April 6
Warm-up: 8-6-4 snatch pull + snatch high pull + muscle snatch + overhead squat + alt Cossack squat + pvc pass through + bootstrapper + KB windmill/side (light)
https://youtu.be/3rtUK_jUv4s?si=RfOi8FeNDG2r3LQH
Strength:
Every :90 x8 (12:00) -
2 power snatch + 2 overhead squat OR 2 squat snatch
Rounds 1 and 2 - 5/10 RPE
Rounds 3 and 4 - 6/10 RPE
Rounds 5 and 6 - 7/10 RPE
Rounds 7 and 8 - 8/10 RPE
WOD:
In 21:00, complete the following, each for time (scale cals as needed to ensure 1:00 rest/round) -
Every 6:00 x2 (12:00) -
60/40 calorie row, bike, or ski
Every 3:00 x3 (9:00) -
30/20 calorie row, bike, or ski
Accessory:
1:00/side banded hamstring stretch
1:00/side banded straddle stretch
1:00/side banded lat stretch
Tuesday, April 7
Warm-up: 15:00 AMRAP - 8 muscle clean + 8 alt barbell elbow punch (light) + :30 jump rope + 8 push-up to pike + 8/side scorpion stretch + :30/side pigeon stretch
Strength:
In 12:00, superset x3 (2:00 rest between supersets) -
8-10 dual DB bicep curl, :06 eccentric tempo (2 @ moderate weight)
10-12 dips from rings, dip handles, or bench
WOD:
Every 2:00 x10 (20:00) -
30 double under or 60 singles
10-9-8-7-6-5-4-3-2-1
Power clean (start @ 50% 1RM and build by 5% every 2 rounds as able)
Accessory:
3x10-12 cable face pull @ challenging weight
Wednesday, April 8
Warm-up: 2 rounds - 12 alt reach from low squat + 10 alt groiner + 8 Pendlay row (light) + 6 wall ball thruster + 4 inch worm w/ push-up + :30 supine toes-to-rig
Strength:
Superset x3 (:90 rest between supersets) -
10-12 Pendlay row (135/95 or 95/65 or 65/45)
10-12 barbell hip thrust, :01 pause @ top (135/95 or 95/65 or 65/45)
WOD:
20:00 AMRAP -
10 toes-to-bar, knees-to-elbow, or v-ups
200 meter run
15 wall ball (20/14 or 14/10 or 10/6)
200 meter run
Accessory:
Tabata Copenhagen plank (4 rounds/side), weighted if able @ light/moderate weight
https://youtu.be/2aw35NcNmU8?si=ha7hblqlSgsuZ_GD
Thursday, April 9
Warm-up: 8-6-4-2 deadlift (start light and build to WOD weight) + alt reverse Samson + thoracic reach from runners lunge/side + alt upward to downward dog
WOD:
25:00 EMOM for total push-ups -
12 deadlift @ BW, ¾ BW, or ½ BW
16 alt goblet lunge (53/35 or 40/25 or 30/15)
20 sit-up
Max hand release push-up
Rest
Accessory:
3x10-12 DB lat pullover @ 50/35 or 40/25 or 30/15
Friday, April 10
Warm-up: 2 rounds - 12 kip swing + :30 alt shoulder tap from HS or plank + 12 ring row (slow) + :30/side side lying banded open book stretch + 12 banded good morning
Strength:
In 14:00, complete 3 rounds @ steady pace -
:30-:60 handstand work of choice
:30-:60 Sorenson hold
200-ft/side 1-arm KB Farmers carry (70/53 or 53/35 or 40/25)
WOD:
10:00 EMOM for consistent, high quality reps -
X bar muscle-up, chest-to-bar pull-up, or chin-over-bar pull-up
*X = the number of reps you can consistently complete for 10 rounds w/ great form; take into account total volume when planning this number
Accessory:
Accumulate 50-100 feet-anchored straight-arm Russian twist (light/moderate)
https://youtu.be/1Naz42D3WNY?si=3-t2nm2KEWi_-sLC
Saturday, April 11
Warm-up: 15:00 AMRAP - :30-:60 warm up for Strength lift + 10 alt box step-up + 5 front squat from ground (light) + 10/side thread the needle w/ thoracic extension + 5 broad jump + :30 alt calf stretch
Strength:
Every 2:00 x7 (14:00) -
3-3-3-3-3-3-3 (start @ 50% 1RM and build by 5% every 1-2 rounds as able)
Back squat OR bench press OR push press (athlete’s choice)
Partner WOD:
12 rounds for time (you go, I go) -
6 box jump over or step-over (24/20 in or lower)
6 front squat from ground (135/95 or 95/65 or 65/45)
6 burpee box jump or burpee step-up (30/24 in or lower)
*P1 does 1 round while P2 rests, then partners switch to complete 6 rounds each
Accessory:
3x10-12 hamstring curls @ moderate/challenging weight