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
Monday, March 30 - Saturday, April 4
Monday, March 30
Warm-up (15:00): 8-6-4 snatch pull + snatch high pull + muscle snatch + overhead squat (start w/ pvc and move to empty barbell) + pvc pass through + thread the needle w/ thoracic rotation/side
Strength:
Every 2:00 x6 (12:00) -
1 power snatch + 2 hang power snatch + 4 overhead squat
Rounds 1 and 2 @ 95/65 or 65/45 or 45/35
Rounds 3 and 4 @ 105/75 or 85/55 or 65/45
Rounds 5 and 6 @ 125/85 or 95/65 or 85/55
WOD:
In 20:00, complete the following for total toes-to-bar reps -
3:00 AMRAP x4 (2:00 rest between AMRAPs) -
400 meter run, row, or ski
Max toes-to-bar, knees-to-elbow, or v-ups in remaining time
Accessory:
Tabata Copenhagen w/ hip drop (4 rounds/side)
https://youtu.be/-8QZ3QpFBEE?feature=shared
Tuesday, March 31
Warm-up: 8-6-4-2 deadlift (start light and build to 60% 1RM) + reverse Samson/side + upward to downward dog + alt hamstring scoop + :30 easy jump rope + :30 cat cow
WOD:
For time -
3 rounds -
50 double under or 100 singles
10 deadlift @ 60% 1RM or 5/10 RPE
-2:00 rest-
2 rounds -
50 double under or 100 singles
10 deadlift @ 70% 1RM or 6/10 RPE
-2:00 rest-
1 round
50 double under or 100 singles
10 deadlift @ 80% 1RM or 7/10 RPE
Accessory:
3x10-12 barbell hip thrust @ 155/105 or 125/85 or 95/65
Wednesday, April 1
Warm-up: 2 rounds - 10 renegade row (light) + :30/side couch stretch + 5 inch worm w/ push-up + :30/side pigeon stretch + 10/side thoracic rotation from runners lunge
Strength:
9:00 EMOM -
10-12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
rest
WOD:
Every 10:00 x2 (20:00), each for time (try to match or beat time in interval #2) -
21-15-9
Bike calorie
Hand release push-up
—————-
*In the first 10:00 interval, complete 21 bike cal + 21 HRPU + 15 bike cal + 15 HRPU + 9 bike cal + 9 HRPU, then rest and repeat @ 10:00 on the clock.
Accessory:
Accumulate 60-75/side 1-arm banded lat pulldown
https://youtu.be/s08SWmiCbqU?si=dnFtZIHSG5KuOuV5
Thursday, April 2
Warm-up: 15:00 AMRAP - 10/side figure-4 w/ rotation + 30-ft Frankenstein + 10 alt DB box step-up (light) + 10/side scorpion stretch + 30-ft duck walk + 10 alt goblet lunge (light)
Strength:
Superset x3 (:90 rest between supersets) -
16 alt KB goblet lunge (70/53 or 53/35 or 35/20)
100-ft/side 1-arm KB front rack carry (70/53 or 53/35 or 35/20)
16 alt landmine oblique rotation @ moderate weight
Superset x3 (:90 rest between supersets) -
16 alt DB plank pull through, feet elevated (50/35 or 40/25 or 30/15)
2:00 GHD or weighted sit-up
16 alt DB box step-up @ 24/20 in or lower (50/35 or 40/25 or 30/15)
Accessory:
3x10-15/side weighted clamshell @ light to moderate weight (hold weight @ hip)
Friday, April 3
Warm-up: 15:00 AMRAP - 5 clean pull + 5 high clean pull + 5 muscle clean (light) + 5/side 1-arm ring row + 10 alt groiner + 10 kip swing + :30 alt calf stretch
Strength:
Every :90 x4 (12:00) -
Max effort unbroken strict pull-up
:30-:45 hollow rock, weighted if able @ moderate weight
WOD:
For time -
800 meter run
8 power clean (135/95 or 95/65 or 65/45)
600 meter run
6 power clean (155/105 or 125/85 or 85/55)
400 meter run
4 power clean (175/125 or 155/105 or 95/65)
200 meter run
2 power clean (185/135 or 165/115 or 115/75)
*Rx+ = 175/125, 185/135, 205/145, 225/155 respectively
Accessory:
3x10-15 DB skull crusher @ moderate weight
Saturday, April 4
Warm-up: 2 rounds - :30-:60 Strength warm-up + 8 bench press (light) + :30 thoracic opener on wall ball + 10 bootstrapper + :30 straddle stretch + 12 banded pull-apart
Strength:
Pick 2 of the following and complete 3 rounds of each -
:30-:60 gymnastics skill of choice (e.g., handstand work, muscle-up work, work on rings)
100-200 ft sled push and/or pull @ challenging weight
:30-:60 work on weightlifting skill of choice
100-200 ft/side 1-arm KB overhead carry @ moderate weight
WOD:
In 18:00, complete the following for total reps -
3:00 max bench press (135/95 or 95/65 or 65/45)
3:00 max row, bike, or ski calories
6:00 max air squat
3:00 max row, bike, or ski calories
3:00 max bench press (135/95 or 95/65 or 65/45)
*Rx+ bench press option = 165/115
Accessory:
3x10-15/side cable oblique rotation @ light/moderate weight
Monday, March 23 - Saturday, March 28
Monday, March 23
Warm-up: 15:00 AMRAP - 10/side 1-arm ring row + 5 inch worm w/ push-up + 10 bootstrapper + 5/side thoracic reach from runners lunge + 10 pvc pass through
WOD:
Every 5:00 x6 (30:00) -
400 meter row or ski
2 rounds of Cindy
*Cindy = 5 pull-up + 10 push-up + 15 air squat
Accessory:
Accumulate 30-50/side cable oblique rotation (rest as needed)
https://youtu.be/u2MfrzcJFY0?si=1Wga06wpPMKyFffK
Tuesday, March 24
Warm-up: 2 rounds - 5/side 1-arm seated DB press (light) + :30/side 1-arm banded lat pulldown + 10 banded pull-apart + :30 upward to downward dog flow + 5/side kickstand RDL w/ rotation (light)
WOD:
Superset the following x3 (:90 rest between supersets) -
8-10/side seated 1-arm DB/KB strict press (50/35 or 40/25 or 30/15)
10-12/side 1-arm KB kickstand RDL w/ rotation (53/35 or 40/25 or 30/15)
8-10/side DB/KB row from Sorenson hold (53/35 40/25 or 30/15)
———————-
Superset the following x3 (:90 rest between supersets) -
8-10 hanging strict knees-to-elbow
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
8-10/side 1-arm DB straight leg sit-up @ moderate weight
Accessory:
1:00/side banded hamstring stretch
1:00 straddle stretch
1:00/side hip flexor stretch
1:00 banded lat stretch
1:00/side figure-4 stretch w/ rotation
Wednesday, March 25
Warm-up: 8-6-4 muscle clean + alt front rack lunge (light) + box step-up/side + thoracic rotation from runners lunge/side + scorpion stretch/side + :30 jump rope
Strength:
In 16:00, complete the following @ steady pace (rest as needed) -
10-8-6-4-2
Front rack split squat/side (start @ 5/10 RPE and build to 8/10 RPE)
https://youtu.be/VsgCBIQE8gU?si=3y9RBuFWxQe6D_xG
*Power clean barbell from ground for each set to get warm for WOD
WOD:
For time -
50 double under or 100 singles
25 hang power clean (155/105 or 125/85 or 95/65)
25 box jump over or step-over (24/20 in or lower)
100 double under or 200 singles
25 box jump over or step-over (24/20 in or lower)
25 hang power clean (155/105 or 125/85 or 95/65)
50 double under or 100 singles
Accessory:
3x10-12 barbell hip thrust, :01 pause @ top (155/105 or 125/85 or 95/65)
Thursday, March 26
Warm-up: 15:00 AMRAP - :30 Frankensteins + 12 alt single leg v-up + :30 alt calf stretch + 12 alt hamstring scoop + :30 alt quad stretch + 12 alt groiner + :30 high knees
WOD:
32:00 AMRAP @ steady pace (zone 2) -
400 meter run
400 meter row or ski
40/30 calorie bike
40 sit-up
Accessory:
Tabata 1-arm bent-over row (4 rounds/arm) @ 50/35 or 40/25 or 30/15
https://youtu.be/xeJMDUC5nck?si=oCfreKnVgNn15kgI
Friday, March 27
Warm-up: 2 rounds - 12 banded snow angel + 8 bench press (light) + 12 alt thoracic reach from low squat + 8 KB deadlift (light) + 10 thoracic opener on wall ball
Strength:
Every :90 x4 (12:00) -
50-ft Farmers carry @ 70/53 or 53/35 or 40/25 (50-ft = 2x length of gym)
8 bench press (start light and build slightly heavier than your WOD weight)
WOD:
In 15:00, complete the following for total KB swing -
:90 work / :90 rest x5 (15:00) -
18-15-12-9-6
Bench press (135/95 or 95/65 or 65/45)
KB swing in remaining time (53/35 or 40/25 or 30/15)
Accessory:
3x max effort dual DB bicep curl, :06 eccentric tempo @ moderate/challenging weight
https://youtu.be/R8PoUkfweFs?si=tIYHjUGAPRKV7sIh
Saturday, March 28
Warm-up: 10-8-6 overhead squat (start w/ pvc, then empty barbell) + pvc pass through + alt shoulder tap from HS, pike, or plank + kip swing + slow tempo ring row
Strength:
Every 2:00 x4 (16:00) -
6-8 overhead squat, :03 pause in bottom position (light)
:30-:60 handstand work of choice (e.g., HS walk, shoulder taps from HS on wall or from pike on bench, pike-up on rower…)
WOD:
Every 5:00 x4 (20:00) -
200 meter run, row, or ski (or 15/12 calorie bike)
5 bar muscle-up or 10 chest-to-bar pull-up or chin-over bar pull-up
200 meter run, row, or ski (or 15/12 calorie bike)
Accessory:
Mobility as needed
Monday, March 16 - Saturday, March 21
Monday, March 16
Warm-up: 8-6-4 muscle snatch (light) + kip swing + 1-arm ring row/side + push-up to pike + thread the needle w/ thoracic opener/side + :30 banded pulldown from hollow + :30 jump rope
*If completing 26.3, see warm-up from Friday, March 13
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
3-position power snatch @ light/moderate weight
*Reps do not need to be unbroken; Strength is optional if doing 26.3
https://youtu.be/_rNAk6SSgR8?si=sP4svTy_U1EZzqlq
WOD:
For time -
2-4-6-8-10
Bar muscle-up (or 4-8-12-16-20 kipping pull-up)
60-50-40-30-20
Double under (or 120, 100, 80, 60, 40 singles)
OR
26.3 (see training from Friday, March 13)
Accessory:
1:00/side banded lat stretch
1:00 thoracic opener on wall ball
1:00 chest opener stretch on rings
Tuesday, March 17
Warm-up: 2 rounds - 10 alt box step-up + 10 alt Cossack squat + 10 reverse Samson + 10 alt hamstring scoop + 10 upward to downward dog + 10 cat cow
WOD:
In 25:00, complete the following for total calories (row + bike) -
Every 2:00 x5 (0:00-10:00) -
20 sit-ups
Max bike calories in remaining time
-5:00 rest (10:00-15:00)-
Every 2:00 x5 (15:00-25:00) -
20 box jumps or step-ups @ 24/20 in or lower (scale to 12-15 reps)
Max row or ski calories in remaining time
Accessory:
Tabata alt KB gorilla row (2 @ 53/35 or 35/35 or 25/15)
https://youtu.be/Ln1j7lm6SrE?si=DA1k_U6q9h2mesPE
Wednesday, March 18
Warm-up: 8-6-4 clean pull + clean high + muscle clean + front squat (light) +
Strength:
Every 2:00 x6 (12:00) -
1 power clean + 2 hang power clean + 3 front squat
*Start light (5/10 RPE) and build to a challenging complex (8/10 RPE)
WOD:
In 18:00, complete the following -
“The Chief”
3:00 AMRAP x5 (1:00 rest between AMRAPs) -
3 power clean (135/95 or 95/65 or 65/45)
6 push-up
9 air squat
*Start each AMRAP at the beginning; score is sum of total reps for each movement
Accessory:
3x8-10 dual DB bicep curl, :06 eccentric tempo
https://youtu.be/9tLWzt4gFaU?si=bgpNEadXjbVXJDyD
Thursday, March 19
Warm-up: 15:00 AMRAP - 12 pvc pass through + 10 supine toes-to-rig + 8 alt groiner + 6 inch worm w/ push-up + 8 banded pull-apart + 10 banded good morning
Strength:
12:00 EMOM -
12 DB lat pullover (50/35 or 40/25 or 30/15)
12 chest supported lat kick back (2 @ 50/35 or 40/25 or 30/15)
12 DB bent-over reverse fly (2 @ light/moderate weight)
Rest
WOD:
For time -
400 meter row or ski
30 toes-to-bar, knees-to-elbow, or v-ups
400 meter row or ski
10 wall walk
400 meter row or ski
30 toes-to-bar, knees-to elbow, or v-up
400 meter row or ski
Accessory:
Tabata KB weighed side bend @ 70/53 or 53/35 or 40/25 (4 rounds/side)
Friday, March 20
Warm-up: 2 rounds - 4 DB deadlift + 6 alt reverse suitcase lunge + 8 DB bench press + 10 alt renegade row (light weight for all movements) + :30/side figure-4 w/ rotation + :30/side scorpion stretch
WOD:
32:00 EMOM -
15 DB deadlift
12 alt DB suitcase reverse lunge https://youtu.be/GaJgv23695g?si=LZWXMw0hwvhZlMVS
12/9 calorie bike
Rest
15 DB bench press
12 alt renegade row
200 meter run
Rest
*Suggested DB weight for all comments = 2 @ 50/35 or 40/25 or 30/15
Accessory:
Superset x3 (:90 rest between supersets) -
10 GHD hip extension
:30 Sorenson hold
Saturday, March 21
Warm-up: 2 rounds - 6 back squat (light) + :30 easy jump rope + 10 alt single leg v-up + :30/side pigeon stretch + 12 bootstrapper + :30/side banded hamstring stretch
Strength:
Every 3:00 x5 (15:00) -
18 back squat @ 50% 1RM
15 back squat @ 55% 1RM
12 back squat @ 60% 1RM
9 back squat @ 65% 1RM
6 back squat @ 70% 1RM
WOD:
For time -
“Annie”
50-40-30-20-10
Sit-ups
Double under (or 100-80-60-40-20 singles)
Accessory:
3x10-12/side cable oblique rotation
Monday, March 9 - Saturday, March 14
Monday, March 9
Warm-up: 12 pvc pass through + 10 alt box step-up + 12 alt single leg v-up + 10 upward to downward dog + 12 alt toe touch from plank + 10/side scorpion stretch
*If completing 26.2, refer to warm-up from Friday, 3/6
WOD:
26.2 (see training from Friday, 3/6)
OR
Complete 5 rounds for time (1:00 rest between rounds) -
10-20-30-40-50
Sit-up
10 burpee box jump over or burpee step-over after each round (24/20 in or lower)
Accessory:
Superset x3 (:90 rest between supersets) -
10-15/side Copenhagen hip dip https://youtu.be/pZdvJzY4Oik?si=3qdovedu4VeAhkuU
:30-:60 Sorenson hold
Tuesday, March 10
Warm-up: 15:00 AMRAP - 6 alt renegade row (light) + 8 bench press (light) + 6 inch worm w/ push-up + 8/side thoracic rotation from runners lunge + :30 Frankensteins
https://youtu.be/GmrEY4evl24?si=LeqFGWcxKG8qG4PK
Strength:
12:00 EMOM -
10-12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
3-5 bench press, building to 70% 1RM or 7/10 RPE
Rest
WOD:
2:00 work / 2:00 rest x5 (20:00) -
200 meter run
Max unbroken bench press @ 70% 1RM or 7/10 RPE
———————
*Pick a weight where you can get 10-15 reps/round (if you fall below 10 reps, drop weight); After 1 unbroken set, re-rack your barbell and rest in the remaining 2:00.
Accessory:
Accumulate 30-50 prone T raise, :01 pause @ top
https://youtu.be/3GJoiYUYwr0?si=UuM9tEfiQhyvJ1IP
Wednesday, March 11
Warm-up: 10-8-6 KB deadlift (light) + reverse Samson + hamstring scoop + thread the needle w/ thoracic rotation/side + banded pull-apart + banded forward raise
Strength:
Every 2:00 x3 (12:00) -
50-ft/side KB mixed grip carry (2 @ 70/53 or 53/35 or 35/20)
12-15 deadstop KB swing (70/53 or 53/35 or 40/25)
*50-ft Farmers carry = 2x length of gym (switch arm positions after 50 feet)
WOD:
For time -
21-15-9-15-21
Row calories
Toes-to-bar
*Scaling option = 15-12-9-12-15 reps
Accessory:
1:00/side banded lat stretch
1:00/side banded hamstring stretch
1:00 straddle stretch
Thursday, March 12
Warm-up: 15:00 AMRAP - :30/side banded hip flexor stretch + 10 alt Cossack squat + :30 easy jump rope + 10 bootstrapper + :30 cat cow + 10/side figure-4 w/ rotation
Partner WOD:
In 24:00, complete the following for total bike calories -
2:00 work / 2:00 rest x6 (you go, I go) -
50 double under or 100 singles
Max bike cals in remaining time
——————
*From 0:00-2:00, P1 completes jump rope and bike cals while P2 rests, then from 2:00-4:00 P2 completes jump rope and bike cals while P1 rests, until each partner completes 6 rounds (12 total).
Accessory:
4x10 hamstring curl @ moderate weight (:60 rest between sets)
Friday, March 13
Warm-up: 8-6-4-2 muscle clean (light) + thruster (light) + push-up to pike + alt thoracic reach from low squat + 90 90 hip stretch https://youtu.be/VBBnG1TTeL8?si=dgXI-UejLacnlvef
WOD:
For time (16:00 timecap) -
2 rounds -
12 burpees over the bar
12 cleans (95/65 or 65/45 or 45/25)
12 burpees over the bar
12 thruster (95/65 or 65/45 or 45/25)
——————
2 rounds -
12 burpees over the bar
12 cleans (115/75 or 85/55 or 55/35)
12 burpees over the bar
12 thruster (115/75 or 85/55 or 55/35)
——————-
2 rounds -
12 burpees over the bar
12 cleans (135/85 or 95/65 or 65/45)
12 burpees over bar
12 thruster (135/85 or 95/65 or 65/45)
Accessory:
Superset x3 (:90 rest between supersets) -
10 barbell hip thrust, :01 pause @ top @ moderate weight
10/side deficit clamshell
Saturday, March 14
Warm-up: 2 rounds - :30 Strength warm-up + 10 alt box step-up + :30/side pigeon stretch + 10 alt single leg v-up + :30 cat cow + 10 alt gorilla row (light)
Strength:
In 15:00, work on gymnastics skill or barbell lift of choice
WOD:
20:00 EMOM -
:40 weighted plank @ moderate weight
:40 alt DB box step-up @ 24/20 in or lower (50/35 or 40/25 or 30/15)
:40 weighted v-up @ moderate weight
:40 alt gorilla row (2 @ 53/35 or 40/25 or 35/15)
Rest
Accessory:
200 meter Farmers carry (2 @ moderate weight)