Monday, 5/3 - Saturday, 5/8

De-load week - Intensity will be a little lighter to allow for recovery 

Monday, May 3 

Warm-up: 3 rounds - 10 pass through + 10 inch worms w/push-up + 10 reverse Samson’s 

Strength: 

12:00 EMOM - 

1st: :30 renegade rows 

2nd:  3 wall walks 

3rd: 100-200 meter run 

WOD: 

6 rounds for max reps - 

Minute 1: Max cal row 

Minute 2: Max push-ups 

Minute 3:  Max double unders 

Minute 4: Rest 

Accessory (optional): 

Accumulate 60 v-ups 

Tuesday, May 4 

Warm-up: 10:00 AMRAP @ steady pace - 10 banded pull-aparts + 10 kip swings (or :30 hollow hold) + 10 pass throughs + 10 OHS w/pvc + :30 plank 

Strength: 

10:00 EMOM - 

1st: :30 overhead squats, :03 pause in bottom of squat (light weight) 

2nd: :30 Superman hold 

WOD: 

9:00 EMOM - 

1st: 12/10 cal bike 

2nd: 10-12 DB bench press (50/35) 

3rd: 10-12 pull-ups 

At the 9:00 mark, complete -

40 calorie bike 

40 DB bench press (50/35) 

40 pull-ups 

Accessory (optional):  

Accumulate 20 single leg deadlifts/side 

Wednesday, May 5 

Warm-up: 2 rounds - 20 m walking lunges + 20 m burpee broad jumps + 20 m bear crawl + 10 m duck walk + 10 m crab walk 

Strength: 

Every :90 for 4 rounds - 

1st: :45 deficit reverse suitcase lunges 

2nd: :30-:45 handstand work (e.g., handstand push-ups, handstand walks, pike push-ups, handstand hold, shoulder taps from plank) 

WOD: 

For time (8:00 cap) - 

30-20-10

Burpees 

Air squats 

Sit-ups 

2:00 rest 

10-20-30 (8:00 cap) - 

Burpees 

Air squats 

Sit-ups 

*Wear weighted vest or hold light DB’s if desired 

Accessory (optional): 

Accumulate 30-50 tricep pulls 

Thursday, May 6 

Warm-up: 2 rounds - 10 RDL’s + 10 ring rows + 10 inch worms + :30 pigeon stretch/side + :30 bike 

Strength: 

In 16:00, work to complete the following - 

10-8-6-4-2

Strict pull-ups 

8-8-8-8-8

Banded deadlifts, light to moderate weight 

WOD: 

3 rounds for time - 

15 box jumps or step-ups 

20 hang power cleans (95/65) 

400 meter run 

Accessory (optional): 

Accumulate 30-50 hamstring curls on Swiss ball 

Friday, May 7 

Warm-up: 5-4-3-2-1 - strict press + thrusters w/empty barbell + v-ups + jumping squats + bootstrappers 

Strength: 

12:00 EMOM - 

1st: 8-10 strict press, moderate weight 

2nd: 12-16 plank-ups 

Partner WOD: 

For time (you go, I go) - 

Buy-in: 1,000 m row

80-40-20

Toes-to-bar 

Wall balls 

American KB swings (50/35) 

Accessory (optional): 

Accumulate 40 weighted side bends/side 

Saturday, May 8 

Warm-up: 3 rounds - :30 quad stretch/side + 10 kip swings + 10 ring rows + 20 smooth double unders or singles + 10 pass throughs 

WOD: 

30:00 AMRAP - 

800 meter run 

20 pistol squats 

20 pull-ups 

20 alt DB snatches (50/35) 

100 double unders (or 200 singles) 

Accessory (optional): 

400 meter Farmers carry 

Monday, 4/26- Saturday, 5/1

Monday, 4/26 

Warm-up: 200 meter run + :30 pigeon stretch/side + 5-4-3-2-1 - deadlift (add weight each round) + ring rows + hand-release push-ups + burpee broad jumps 

Strength: 

In 14:00, build to a tough deadlift single 

-or-

Stay light to moderate and complete 5 deadlifts + :30 bike every 2:00 for 14:00 

WOD: 

5 rounds - 

2:00 on/1:00 off 

3 strict pull-ups 

12 deadlifts (225/155) 

In remaining time, max bar-facing burpees 

*Score is number of burpees 

Accessory (optional): 

Accumulate 50 barbell bicep curls (45/35) 

Tuesday, 4/27 

Warm-up: 3 rounds - 10 pass throughs + 10 presses from split jerk stance + 100 meter run + 5 inch worms 

Strength: 

In 14:00, work to complete the following jerk sequence, building in weight each round if possible. Rest as needed between sets - you have 2:00 to complete each set - 

Split jerk or push jerk 

5-3-3-2-2-1-1  

WOD: 

3 rounds for time - 

20 wall balls (20/14) 

10 power snatches (95/65) 

20 wall balls  (20/14) 

10 push press (95/65) 

Accessory (optional): 

Accumulate 2:00 wall sit 

Wednesday, 4/28 

Warm-up: 10:00 AMRAP @ steady pace - 5 muscle cleans + :30 bike + 10 sit-ups + :30 banded punches/side + 10 air squats 

Strength: 

10:00 EMOM -

1st: 3 touch-and-go power cleans, building towards weight you plan to lift in WOD

2nd: :30 barbell roll-outs or plank on barbell 

WOD: 

For time - 

Buy-in: 10 power cleans (165/115 or 135/95 or 95/65) 

Directly into, 4 rounds - 

250 meter row 

8 toes-to-bar 

Cash-out: 10 power cleans (165/115 or 135/95 or 95/65)

*Rx plus for power cleans = 185/125

Accessory (optional): 

Complete 30/side - DB half kneeling woodchoppers 

Thursday, 4/29 

Warm-up:  2 rounds - :30 banded side steps + 10 alt reverse Samson’s + :30 plank + 10 bootstrappers + :30 hollow hold 

Strength: 

Every :90 for 4 rounds - 

1st: 6 1 ¼ squats, moderate weight (barbell on back) 

2nd: :45 Russian KB swings (53/35) 

WOD: 

For time - 

42-30-18 

Sit-ups 

Double unders 

Front-rack lunges (95/65) 

Accessory (optional): 

3x8-10 Pendlay rows 

Friday, 4/30

Warm-up: 2 rounds - 10 pass throughs + 10 banded pull-aparts + 10 inch worms w/push-up + 10 groiners 

Strength: 

In 10:00, complete 3-4 rounds of max effort dips, getting sufficient rest between sets (ring dips, GHD dips, or dips from bench or box) 

WOD: 

20:00 AMRAP - 

10 bench press (135/95 or less) 

400 meter run 

15 push-ups 

Accessory (optional): 

Accumulate 2:00 star plank or side plank/side 

Saturday, 5/1 

Warm-up:  2 rounds - 20 m bear crawl + 20 m Spider-Man stretch + 20 meter high knees + 20 Franksteins 

Extended warm-up: 

15:00 EMOM - 

1st: :30 1-arm push press, right 

2nd: :30 1-arm push press, left 

3rd: :30 single DB step-ups (24/20)

WOD: 

For time - 

10-20-30-40-50

Row, bike, or ski calories 

Alt DB snatches (50/35) 

Accessory (optional):  

Accumulate 30 single leg glute bridges/side w/stability leg on med ball if able

Monday, 4/29 - Friday, 4/23

Monday, 4/19 

Warm-up: 10:00 AMRAP @ steady pace - 10 banded good mornings + :30 bike + 10 kip swings + :30 wall sit + 10 bootstrappers + :30 pigeon stretch/side 

Strength: 

Every :90 for 6 sets, complete the following complex unbroken - 

1 clean grip deadlift + 1 low hang squat clean + 1 front squat (weight should be around 70% 1RM clean or moderate weight) 

WOD: 

4 rounds for max reps of movements listed below - 

3:00 on/1:00 rest

400 meter run 

Movement x

Round 1:  Pull-ups 

Round 2: Burpees 

Round 3 - Sit-ups 

Round 4 - Goblet squats (53/35) 

Accessory (optional): 

Accumulate 40 single leg glute bridges/side 

Tuesday, 4/20 

Warm-up: 2 rounds - 5 inch worms w/push-up + 10 banded pull-aparts + 5 push-ups to pike + 10 pass throughs + 100 meters 

Strength: 

15:00 EMOM - 

1st: 10 DB bench press 

2nd: :30 dips (from rings, GHD, or bench) 

3rd: :30 plank, weighted if possible 

WOD: 

13:00 AMRAP - 

8/6 calorie bike 

9 push press (95/65 or 75/45) 

12 box jump-overs or step-overs 

*Only attempt box jumps if you have mastered a soft landing consistently 

Accessory (optional): 

3x8-10 external rotations w/band or light DB 

Wednesday, 4/21 

Warm-up: 10-8-6-4-2 - RDL’s + muscle cleans + v-ups + banded bent over rows + plank-ups 

Strength: 

In 12:00, build to a power clean single slightly heavier than you plan to lift for WOD 

*Get some double under or jump rope practice between lifts 

WOD: 

15 rounds for time (20:00 cap) - 

1 power clean (185/115 or 135/95 or 95/65) 

3 toes-to-bar 

5 handstand push-ups, pike push-ups, or traditional push-ups 

Accessory (optional): 

200 meter Farmers carry 

Thursday, 4/22 

Warm-up: 10:00 AMRAP @ steady pace - 10 walking lunges + :30 hollow hold + 100 meter run + :30 smooth jump rope (doubles or singles) 

Strength: 

Every :60 for 12:00 - 

1st: 10 DB suitcase lunges 

2nd: :30 flutter kicks 

WOD: 

3 rounds for time - 

50 KB swings 

500 meter row 

50 double unders or 100 singles 

Accessory (optional): 

Accumulate 150 mountain climbers 

Friday, 4/23 

Warm-up: 5-4-3-2-1 - pass throughs + OHS w/pvc + ring rows + muscle snatches w/empty barbell + groiners 

Strength: 

Every :90 for 4 rounds - 

1st: 3-5 overhead squats, building in weight each round if possible 

2nd: Max effort strict pull-ups 

WOD: 

14:00 EMOM - 

1st: 8 unbroken power snatches 

2nd: 200 meter run 

*For snatches, choose a weight that you can cycle through unbroken; Option exists to complete 10 DB snatches instead of 8 barbell snatches.

Accessory (optional): 

3x6 1-arm DB bent-over rows/side, challenging weight 

Monday, 4/12 - Saturday, 4/17

Monday, 4/12 

Warm-up:  10:00 AMRAP @ steady pace - 10 pass throughs + 5 strict press w/empty barbell + 10 alt step-ups + 5 burpee broad jumps + :30 bike 

Strength: 

In 12:00, build to a heavy jerk single (if you are not ready to build heavy on this lift, treat it like an EMOM and complete 3-5 push press each minute) 

WOD: 

3:00 AMRAP for 4 rounds - 

8 push press (95/65) 

6 burpee box jump overs 

:60 between each AMRAP 

*Scale to burpee step overs if needed 

Accessory: 

Accumulate 60 plank-ups 

Tuesday, 4/13 

Warm-up: 10-8-6-4-2 - Bootstrappers + reverse Samson’s + kip swings + back squat (building toward 75% or moderate weight). 

Strength: 

In 12:00, complete the following - 

5-5-5-5

Back squats @ 75% 1RM or moderate weight

WOD: 

For time - 

Buy in: 800 meter run

Directly into 3 rounds - 

10 alt pistol squats 

20 pull-ups 

30 hand-release push-ups 

Cash-out: 800 meter run 

Accessory: 

3x6 single leg deadlifts/side 

Wednesday, 4/14 

Warm-up: 3 rounds - 10 RDLs w/empty barbell + 10 muscle cleans + :30 jump rope + 5 push-ups to pike + :30 pigeon stretch/side 

Strength: 

In 14:00, build to a power clean single that is slightly heavier than what you plan to lift in the WOD.  

WOD: 

10 rounds for time - 

5 power cleans (155/105 or 135/95 or 95/65) 

25 double unders 

*Scale 25 dubs for 50 singles if needed

Accessory: 

Accumulate 100 single leg v-ups 

Thursday, 4/15 

Warm-up: 10:00 AMRAP @ steady pace - :30 banded side steps + 10 med ball cleans + :30 Superman hold + 10 groiners + 200 meter run 

Strength: 

Every :90 for 4 rounds - 

1st: :30 goblet reverse lunges, deficit if possible off 25# plate (53/35 or less) 

2nd: :45 KB swings 

WOD: 

20:00 EMOM - 

1st: 12 toes-to-bar 

2nd: 10 wall balls (20/14) 

3rd: 12 sit-ups w/wall ball 

4th: 10 front squats (95/65) 

Accessory: 

Accumulate 30 side plank rotations w/light DB/side 

Friday, 4/16 

Warm-up: 10-8-6-4-2 - banded good mornings + banded pull-aparts + muscle snatches + calorie ski 

Strength: 

In 15:00, build to a tough set of 3 bench press 

WOD: 

In teams of 2, 1 partner working at at time - 

In 20:00 - 

Max distance row 

At minute 0 and 10, complete 30 clean and jerks (125/85 or 95/65) 

At minute 5 and 15, complete 30 power snatches (125/85 or 95/65) 

Accessory: 

Accumulate 40 banded face pulls 

Saturday, 4/17 

Warm-up: 

12:00 EMOM - 

1st: :30 handstand hold or plank 

2nd: 8-10 pendlay rows (light to moderate weight) 

3rd: :30 bike (easy to moderate pace) 

WOD: 

“Barbara Ann” 

5 rounds for time - 

20 handstand push-ups 

30 deadlifts (135/95) 

40 sit-ups 

50 double unders (or 100 singles) 

Rest 3:00 between rounds 

*Scale HSPU to pike push-ups off box, traditional push-ups, or seated DB press 

Monday, 4/5 - Saturday, 4/10

Monday, April 5

Warm-up: 10:00 AMRAP @ steady pace - 10 pass throughs + 5 inch worms w/push-ups + 10 m duck walk + 10 kip swings or ring rows + :30 easy bike 

Strength: 

In 14:00, build to a heavy complex from rack - 

3 front squats + 1 jerk 

WOD: 

For time - 

21-15-9

Cal row 

Pull-ups 

Clean and jerks (125/85 or 95/65) 

Accessory:

Accumulate 60 banded hollow rocks or 2:00 hollow hold 

Tuesday, April 6 

Warm-up: 3 rounds - 10 banded bent-over rows + 5 push-up to pike + :30 chest opening stretch + 10 reverse Samson’s 

Strength: 

Every :90 for 4 rounds - 

1st: :30 HSPU, pike push-ups, handstand hold, or plank

2nd: 6-8 1-arm bent-over rows/side @ challenging weight 

WOD: 

18:00 EMOM - 

1st: 15/10 cal bike 

2nd: 10 DB bench (50/35) 

3rd: 12 goblet lunges (53/35) 

*Scale reps as needed to assure rest

Accessory:

Accumulate 60 banded lat pull-downs or 30 cable lat pull-downs 

Wednesday, April 7 

Warm-up: 3 rounds - 10 banded good mornings + :30 elevated pigeon stretch/side + 5 slow burpees (step back + step forward) + 10 scorpions 

Strength: 

In 16:00, complete the following - 

10-8-6-4-2 - Deadlifts, building to slightly heavier weight than you plan to lift for WOD 

200 meter run after each set 

*Note: Rest as needed.  Keep in mind, you have about 3:00 to complete each round.  You may not need this much time - just move at a steady pace that works for you.  

WOD: 

6 rounds (12:00) - 

:60 on/:60 rest 

10 deadlifts (225/155 or 195/125 or 175/95) 

Max burpees over bar 

*Score is total number of burpees 

Accessory:

Accumulate 2:00 KB front rack hold or sandbag hold 

Thursday, April 8 

Warm-up: 3 rounds - 10 pass throughs + 10 pvc OHS + 10 banded pull aparts + 3 muscle snatches + :05 chin-over-bar hold 

Strength: 

12:00 EMOM - 

1st: 3-5 overhead squats, moderate weight 

2nd: 3-5 strict pull-ups 

3rd: Rest

WOD: 

15:00 AMRAP - 

6 power snatch (95/65) 

8 hand-release push-ups 

12 sit-ups 

*You can sub power snatches for DB snatches 

Accessory:

3x10 skull crushers 

Friday, April 9 

Warm-up: 10:00 AMRAP @ steady pace - :30 banded side steps + 10 v-ups + 10 med ball cleans + 100 meter run 

Extended warm-up:  

10:00 EMOM - 

1st: :30 lateral skates or lateral hops 

2nd: :30 mountain climbers 

WOD: 

For time - 

100 cal row 

80 KB swings 

60 double unders 

40 wall balls 

20 toes-to-bar 

Accessory:

Accumulate 2:00 weighted star plank or side plank/side 

Saturday, April 10 

Warm-up: 3 rounds - 5 split-stance squats/side + :30 alt quad stretch + 10 alt step-ups + :30 jacks + 10 plank-ups 

Strength: 

In 12:00, work to complete 3-4 rounds of the following at a steady pace - 

8 goblet split-stance squats/side 

100 meter Farmer’s carry 

WOD: 

4 rounds for max reps - 

:60 alternating 1-arm clean and jerks (50/35) 

:60 alt single DB step-ups (50/35) 

:60 alt 1-arm Devils press (50/35) 

:60 rest 

Accessory:

Max effort plank