Monday, May 18 - Saturday, My 23
Monday, May 18
Warm-up: 8-6-4 alt DB snatch (light) + DB 1-arm bent-over row (light) + Cuban press (light) + pvc pass through + scorpion stretch/side + cat cow + :30 easy jump rope
https://youtu.be/XpcOM9Np9LQ?si=BXvauG4AD3ckl33s
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
10 alt DB snatch (70/50 or 50/35 or 40/25)
10/side single arm bent-over row (70/50 or 50/35 or 40/25)
WOD:
In 18:00, complete 3 rounds for total reps -
:90 jump rope (doubles or singles)
:90 calorie row, bike, or ski
:90 sit-up
:90 rest
Accessory:
Tabata alt DB bicep curl @ moderate weight
Monday, May 11 - Saturday, May 16
Monday, May 11
Warm-up: 8-6-4 clean or snatch pull + clean or snatch high pull + muscle clean and press or muscle snatch (light) + alt KB gorilla row (light) + scorpion stretch/side + banded side lying open book stretch/side
Strength:
In 14:00, superset the following x4 (:90 rest between supersets) -
16-20 alt KB gorilla row (2 @ 53/35 or 40/25 or 30/15)
3-5 clean and jerk or power snatch, building slightly heavier than WOD weight
WOD:
“Grace”
For time -
30 clean and jerk (135/95 or 95/65 or 65/45)
OR
“Isabel”
For time -
30 power snatch (135/95 or 95/65 or 65/45)
Accessory:
Accumulate 30-60 prone T raise, :01 pause @ top
https://youtu.be/3GJoiYUYwr0?si=inDH7qsK5wE_abC5
Tuesday, May 12
Warm-up: 2 rounds - 10 ring row + 10 kip swing + 5 inch worm w/ push-up + 5/side thread the needle w/ thoracic extension + 10 bootstrapper + 10 pvc pass through
WOD:
In 30:00, complete the following for total Cindy rounds -
8:00 AMRAP x3 (2:00 rest between AMRAP) -
800 meter row or run (scale to 600)
Max rounds Cindy in remaining time (5 pull-up + 10 push-up + 15 air squat)
*Pick up where you left off each round (e.g., if you end with 5 pull-up round 1, start w/ 10 push-up round 2 after your 800 meters)
Accessory:
3x10-12 hamstring curls @ moderate weight
Wednesday, May 13
Warm-up: 15:00 AMRAP - 2 Turkish getup/side (light) + 8 single DB alt box step-up (light) + 12 banded good morning + 12 alt Cossack squat + :30 figure-4 stretch
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
2/side Turkish getup (53/35 or 40/25 or 30/15)
10-12 single DB/KB alt box step-up (53/35 or 40/25 or 30/15 @ 24/20 in or lower)
https://youtu.be/QbfMt9Q14uM?si=vRd1kFgSzxCX_anz
WOD:
Complete the following @ steady pace (zone 2) -
60-40-20
Sit-up (weighted or GHD if able)
KB swing (53/35 or 40/25 or 30/15)
*200-ft/side 1-arm Farmers carry (70/50 or 50/35 or 40/25) after each round
Accessory:
Tabata star plank or side plank (4 rounds/side)
https://youtu.be/5oB44pBFIVE?si=GU4hp--kxnuY9fi6
Thursday, May 14
Warm-up: 8-6-4 bench press (light) + alt DB renegade row (light) + thoracic reach from runners lunge/side + banded crossbody rear delt pull/side + :30/side lat stretch
WOD:
30:00 EMOM -
10-8-6-4-2 bench press @ 55, 60, 65, 70, 75% 1RM respectively
12/9 calorie bike
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
15/12 calorie row or ski (scale to 12/9)
10-12 alt DB renegade row (2 @ 50/35 or 40/25 or 30/25)
Rest
Accessory:
3x10-12 hip thrust, :01 pause @ top (moderate weight)
Friday, May 15
Warm-up: 2 rounds - 6 alt back rack lunge (light) + :30 HS hold or plank + 12 supine toes-to-rig + :30 easy jump rope + 6 wall ball thruster (light) + :30/side couch stretch
Strength:
Every :90 x4 (12:00) -
12 alt back rack lunge (start light and build to 7-8/10 RPE)
:30-:60 HS walk practice, HS walk drills (e.g., shoulder taps on wall or from pike, or pike-up on rower), or challenging core work
WOD:
12:00 AMRAP -
24 double under or 48 singles
12 toes-to-bar, knees-to-elbow, or v-up
12 wall ball (20/14 or 14/10 or 10/6)
Accessory:
3x12-15 GHD hip extension
Saturday, May 16
Warm-up: 15:00 AMRAP - 12 upward to downward dog + :30 warm-up for open gym choice + 12 alt hamstring scoop + :30 alt calf stretch + 10/side KB hip opener stretch + 10 deadlift (light) OR complete warm-up written for WOD of choice (add primer for open gym skill)
Strength:
16:00 open gym -
Work on gymnastics/bodyweight skill of choice and/or weightlifting skill of choice
WOD:
For time -
30 deadlift (155/105 or 135/95 or 95/65)
800 meter run, row, or ski (or 60/40 calorie bike)
30 deadlift (155/105 or 135/95 or 95/65)
OR
Complete a WOD that you missed this week (athlete’s choice)
Accessory:
1:00/side banded hamstring stretch
1:00/side banded lat stretch
1:00 banded straddle stretch
1:00 thoracic extension w/ plate on wall ball
1:00 supine chest opener stretch on bench w/ light plates
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)
Saturday, May 9
Warm-up: 2 rounds - 12 alt thoracic reach from squat + 8 bench press or back squat (WOD choice) + 12 banded snow angel + :30 warm-up for Strength skill of choice
Strength:
In 15:00, work on gymnastics or weightlifting skill of choice
WOD:
Every 2:00 x10 (20:00) -
3-5 bench press
OR
3-5 back squat
*Start light and build every 1-2 rounds as able
Accessory:
1:00/side banded hamstring stretch
1:00 banded straddle stretch
1:00/side lat stretch
1:00 chest opening stretch
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)