Monday, May 20

Warm-up: 2 rounds - 1:00 easy row, bike, or ski + 10 alt Cossack squat + :30 easy jump rope + 8 alt reverse Samson + :30 figure-4 stretch/side + 6/side thoracic reach from low squat 

WOD

For time (25:00 cap) -

1500/1350 meter row or ski 

100 double under or 150 singles 

50/40 cal bike 

100 double under or 150 singles 

1500/1350 meter row or ski 

Accessory

3x6-8 supine hamstring walk-out (:60 rest between rounds) 

https://youtu.be/jQ9BcglfyVo?si=X8L5Sz0wUvEV071i

Tuesday, May 21

Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell or pvc) + box step up/leg + scorpion stretch/side + broad jump 

Strength

Every :90 x9 (14:00) -

Power snatch 

Set 1 - 3 reps @ 70% 1RM 

Set 2 - 2 reps @ 75% 1RM 

Set 3 - 1 rep @ 80% 1RM 

Set 4 - 3 reps @ 75% 1RM 

Set 5 - 2 reps @ 80% 1RM 

Set 6 - 1 rep @ 85% 1RM

Set 7 - 3 reps @ 80% 1RM 

Set 8 - 2 reps @ 85% 1RM 

Set 9 - 1 rep @ 90% 1RM 

WOD:

Every 4:00 x3 (12:00) -

10-8-6

Alt DB snatch (50/35 or 40/25 or 30/15) 

Box jump over or step-over (24/20 in) 

*Athlete will complete 24 reps of each movement within 4:00 interval  

Accessory

3x6/side banded 3-point clock plank, light band (:60 rest) 

https://youtu.be/OfBwA_yyEI0?si=Hdv29U-OnZIgrFbK

Wednesday, May 22

Warm-up:  5-4-3-2 front squat + back squat (start w/ empty barbell and build to 65% 1RM front squat) + DB hang power clean + DB front rack lunge/side (light) + inch worm w/ push-up 

Strength

12:00 EMOM from rack @ 65% 1RM front squat or moderate weight -

  1. 3 front squat 

  2. 6 back squat 

WOD

3:00 work/1:00 rest x4 (16:00) -

12 DB hang power clean + 12 DB front rack lunge (2 @ 50/35 or 40/25 or 30/15) 

AMRAP sit-up in remaining time 

Accessory

2-3x 10-12 side plank banded row w/ knee drive (:01 pause in row position)

https://youtu.be/zGic6Og1omU?feature=shared

Thursday, May 23

Warm-up: 200 meter easy run, row or ski (1x) directly into 8-6-4 tempo trx row + alt curtsy lunge + banded good morning + pvc pass through + :20 pike hold from bench

Strength

In 12:00, superset the following x3 (:60 rest between supersets) -

  1. 8-10/side - crossover box step-up (24/20 in) 

    https://youtu.be/BkJATNEwNGQ?si=yls2YSlRc_nZsscm

  2. :30-:45 weighted frog pump, :01 pause @ top (moderate weight)

    https://youtube.com/shorts/y-yo8NBhs0k?si=RavofxzwNn2aKKol

WOD:

7:00 AMRAP for total reps -

800 run (or row or ski) 

Max bar muscle-up, pull-up or challenging trx row 

-3:00 rest-

5:00 AMRAP -

400 meter run (or row or ski) 

Max burpees or up downs in remaining time 

-3:00 rest-

3:00 AMRAP -

200 meter row, ski, or run 

Max HSPU, pike push-up, or any push-up variation in remaining time 

Accessory

Accumulate 1:00/side from rig - banded hip flexor stretch + banded hamstring stretch 

Friday, May 24

Warm-up:  3 rounds - 8 bench press (start w/ empty barbell and build) + 8 supine toes-to-rig + :30 supine weighted chest opener stretch + :30/side OH tricep stretch   https://youtu.be/fGx6URbI99A?si=w_Y77kkmUpiNFphK

https://youtu.be/6jp7eMS-FRM?si=TazkbwdLgYEtE7sP

Strength

Every :90 x4 (12:00) -

  1. 10-12 DB chest fly (2 @ moderate weight) https://youtu.be/z8juzhSsFKU?si=mECMzDb8avDVmTU2

  2. 8-10/side 1-arm DB bent-over row @ moderately challenging weight

WOD

20:00 AMRAP (steady state - zone 2) -

5-10-15-20-25….

Bench press (135/95 or 95/65 or 65/45) 

Toes-to-bar, knees-to-elbow, or v-up 

Kettlebell swing (54/35 or 35/20) 

*Continue adding 5 reps until 20:00 is up 

Accessory

2-3x/side 30-ft KB bottoms up carry, light to moderate weight (rest as needed) 

https://youtu.be/ppT0fNUrHKI?si=BJRVfALAqK7sh7AU

Saturday, May 25

Warm-up:  2:00 easy bike (1x) directly into 8-6-4-2 deadlift (start w/ empty barbell and build to 80% 1RM) + wall ball thruster + :20 easy jump rope + :20 weight shift from handstand or pike or alt shoulder tap from plank https://youtu.be/EiNDnxLsL3Q?si=jaQDvLY4ZsrWrzlC

WOD

30:00 EMOM -

  1. 30 double under or 60 singles 

  2. 15 wall ball (20/14 or 14/10) 

  3. 5 deadlift @ 80% 1RM 

  4. 15/12 cal bike 

  5. 30-ft handstand walk or :30 handstand walk progression 

  6. Rest 

Accessory

30 prone pvc behind the neck press + 1:00/side prone banded shoulder stretch 

https://youtu.be/2ezfoZ3WaDE?si=PvS4Vwqw-mF_tmEd

https://youtu.be/32YbRbOPb-w?si=5Ihj_LPWZ-rjOjWo

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