Monday, May 10
Warm-up: 10:00 AMRAP @ steady pace for quality - 5 kip swings + 20 meter burpee broad jumps + 5 hand release push-ups + 10 ring rows + :30 bike
WOD:
“Bradley”
10 rounds for time -
100 meter sprint
10 pull-ups
100 meter sprint
10 burpees
*:30 rest between rounds
Accessory (optional):
Tabata v-ups (:20 on/:10 off for 4:00)
Tuesday, May 11
Warm-up: 3 rounds - 10 banded good mornings + :30 handstand hold or plank + 10 pass throughs + 5 deadlifts (add weight each round)
Strength:
In 16:00, work to complete 4-5 sets of the following -
5 ring dips + 8 ring rows
*Scale ring dips to sets of 10 dips from bench
**Sets should be challenging; Rest as needed
WOD:
11:00 AMRAP -
1 deadlift (225/155 or less)
1 handstand push-up
2 deadlift
2 handstand push-ups
3 deadlift
3 handstand push-ups
*Continue the pattern until the 10:00 is up
**Scale HSPU to pike push-ups or seated overhead press
Accessory (optional):
3x8-10 skull crushers
Wednesday, May 12
Warm-up: 2 rounds - 10 bootstrappers + 5 jumping squats + 10 groiners + :30 bike + 10 v-ups + :30 banded side steps
Strength:
9:00 EMOM -
1st: :60 straight-legged sit-ups
2nd: :60 plank
3rd: :60 rest
WOD:
20:00 AMRAP -
2,500 row buy-in
In remaining time, complete AMRAP
6 toes-to-bar
8 front squats (95/65)
10 box jumps (or step ups)
Accessory (optional):
Accumulate 2:00 wall sit, weighted if possible
Thursday, May 13
Warm-up: 5-4-3-2-1 - banded pull-aparts + muscle cleans + strict press + ring rows + inch worms w/push-up
Strength:
In 15:00, work to complete the following -
Bench press
10-8-6-4-2
*Build in weight each round if possible; If you finish the sequence w/time left, you can build towards 1RM or 2RM
WOD:
For time (18:00 cap) -
50 power clean + jerk (135/95 or 95/65)
Every 2:00, starting at 0:00, complete 20 double unders, or 40 singles
Accessory (optional):
Accumulate 2:00 battle ropes
Friday, May 14
Warm-up: 10-8-6-4-2 - sit-ups + lunges + plank-ups + scorpion stretch/side
Strength:
In 15:00, build to 75-80% 1RM, and then complete the following sequence (rest as needed) -
Back squats
3-3-3-3
WOD:
2:00 work/:60 rest for 5 rounds -
20 Russian KB swings (50/35)
15 wall balls (20/14)
Max effort bike cals in remaining time
*Score is total number of bike cals
Accessory (optional):
Accumulate 100 Russian twists (20/14)
Saturday, May 15
Warm-up: 2 rounds - 10 overhead squats w/pvc + 10 pass throughs + 10 ring rows + 10 m death march w/ light DB’s + 10 reverse Samson’s
Strength:
12:00 EMOM -
1st: 10-12 renegade rows
2nd: 6-8 strict pull-ups
3rd: :30 double under practice
WOD:
For time -
30 power snatches (95/65)
400 meter run
30 overhead squats (95/65)
500 meter row
30 thrusters (95/65)
100 double unders
Accessory (optional):
Accumulate 50-75 knees-to-elbow from rower (plank position, toes on seat of rower).