Monday, May 24 - Saturday, May 29

Monday, May 24 

Warm-up:  2 rounds - 10 banded pull-aparts + 10 banded bent over rows + :30 handstand hold or plank + 20 m burpee broad jumps + 5 inch worms w/push-up 

Strength: 

Every :90 for 4 rounds - 

1st: 6 tempo goblet squats, :03 eccentric tempo (challenging weight) 

2nd: 20 Russian KB swings (challenging weight) 

WOD: 

Every 3:00 for 5 rounds - 

50 double unders 

9 handstand push-ups 

12 burpees 

*Scale reps as needed to assure at least :30 rest; scale double unders to 100 singles; scale HSPU to pike push-ups or seated overhead press 

Accessory (optional): 

Tabata star plank or side plank (alternate sides - :20 on/:10 off for 8 rounds total - 4 rounds/side) 

Tuesday, May 25

Warm-up: 10:00 AMRAP @ steady pace w/empty bar - 10 good mornings + 5 muscle cleans + 5 strict press + :30 bike + 5 ring rows w/:03 hold at top 

Strength: 

15:00 EMOM - 

1st: 1 deadlift + 1 hang power clean + 1 push press (building toward WOD weight) 

2nd:  :30 hollow rocks 

3rd: 8-10 renegade rows (challenging weight) 

WOD: 

“DT”-

5 rounds for time 

12 deadlifts (155/105 or 125/85 or 95/65) 

9 hang power cleans (155/105 or 125/85 or 95/65) 

6 push jerks (155/105 or 125/85 or 95/65) 

*Strategies - recover during deadlifts.  Don’t be afraid to drop the bar between reps; After the last deadlift, go directly into hang cleans. Scale weight as needed.  

**What is a good score for DT?  Beginner 15-19 min; Intermediate 10-14 min; Advanced 6-9 min; Elite < 5 min

Accessory (optional): 

Accumulate 100 supine heel reaches 

Wednesday, May 26

Warm-up:   :60 pigeon stretch/side, followed by 10-8-6-4-2 - Reverse Samson’s + groiners + kip swings or hollow rocks + pass throughs 

WOD: 

3 rounds - 

3:00 AMRAP

400 meter run 

Max dual DB suitcase lunges (50/35 or 35/20) 

2:00 rest 

3:00 AMRAP 

400 meter row or ski 

Max pull-ups 

2:00 rest 

Accessory (optional):  

Accumulate 30-50 TRX knees to elbows from plank position 

Thursday, May 27 

Warm-up:  5-4-3-2-1 - OHS w/pvc + pass throughs + bootstrappers + front squat or back squat (start building in weight slowly to prepare for strength)

Strength:   In 15:00, complete the following cycle, build if possible - 

Front squats or back squats (athlete’s choice) 

3-2-2-1-1-1-1

WOD: 

For time - 

20-15-10 

Power snatches (95/65) 

Bike calories 

Cash-out:  50 sit-ups (GHD or traditional) 

Accessory (optional): 

Tabata Russian twists 

Friday, May 28

Warm-up:  In 10:00, complete 10 sit-ups + 10 v-ups + 10 plank rotations/side + 10 inch worms w/push up + 2:00 easy row; Spend remaining time warming up for strength. 

Strength: 

In 16:00, work on a lift or skill of choice (aka Max Out Friday if we’re going old school) 

WOD: 

:90 on/:60 off for 6 rounds - 

7 toes-to-bar 

7 box jump overs

AMRAP 1-arm Devil press (50/35) 

*Switch arms as needed 

**Score is total number of Devil press 

Accessory (optional): 

:60 banded hamstring stretch/side 

Saturday, May 29 

Warm-up:   200 m run + 3 rounds - 10 banded pull-aparts + 5 muscle cleans + 5 front squats + 10 bootstrappers 

Strength: 

12:00 EMOM - 

1 squat clean, working towards a heavy single 

*Or stay light and complete 3-5 reps every minute 

WOD: 

E4MOM for 16:00 (each round for time) - 

400 meter run 

8 power cleans (185/135 or 135/95 or 95/65) 

Accessory (optional): 

3x20 banded hamstring curls

Monday, 5/17 - Saturday, 5/22

Monday, 5/17 

Warm-up: 5-4-3-2-1 - Bootstrappers + banded pull aparts + banded pass through + banded bent-over rows + 1 ¼ squats (building towards moderate weight) 

Strength: 

Every :90 for 4 rounds - 

1st: :45 single leg v-ups 

2nd: 6-8 1 ¼  back squats, moderate weight 

WOD: 

6:00 AMRAP

75/60 cal row 

Max wall balls 

Rest 3:00 

6:00 AMRAP

75 wall balls 

Max cal row 

*Score is total # of wall balls in round 1 + total row cals in round 2

**Note: At the 5:00 mark, you should be close to moving on to wall balls or row cals; Scale as needed.  

Accessory (optional):  

Accumulate 250 mountain climbers 

Tuesday, 5/18 

Warm-up:  10-8-6-4-2 - banded good mornings + inch worms w/push-up + pass throughs + jump rope (singles or dubs) 

Strength: 

12:00 EMOM - 

1st: :30 handstand hold or shoulder taps from plank 

3rd: :30 DB Romanian deadlifts, build in weight if possible 

WOD: 

For time - 

200 double unders 

12 wall walks 

40 Russian KB swings (70/53 or 53/35)

Rest 2:00

100 double unders 

10 wall walks 

30 KB swings (70/53 or 53/35)

*If still working to master double unders, you can cut reps in half so that you can practice quality reps w/o stressing; If completing single unders, add 100 reps (300/200).

Accessory: 

Face pulls - 3x10 

Wednesday, 5/19 

Warm-up: 2 rounds - 20 m burpee broad jumps + 10 alt curtsy lunges + 10 jumping squats + :30 flutter kicks + :30 quad stretch/side 

Strength: 

In 12:00, work to complete the following - 

5-4-3-2-1 

Strict pull-ups, weighted if possible. Rest :60-:90 between sets.

WOD: 

20:00 EMOM - 

1st: 10 alt pistol squats 

2nd: 15 sit-ups 

3rd: Max effort box jump-overs or box step-overs

4th: Rest 

*Score is total number of box overs 

Accessory (optional):  

200 m 1-arm Farmer’s carry, heavy (switch arms as needed) 

Thursday, 5/20 

Warm-up: 3 rounds - 5 muscle cleans + 5 strict press + 10 sit-ups + 10 pass throughs + :30 easy bike 

Strength: 

12:00 EMOM - 

1 clean and jerk (increase weight to finish as heavy as possible) 

*Or you can stay light/moderate and complete 3-5 reps every minute 

WOD: 

4 rounds - 

2:00 work/2:00 rest 

5 power cleans (135/95 or 95/65) 

10 bar-facing burpees 

Max toes-to-bar 

*Score is total number or toes-to-bar 

Accessory (optional):  

Accumulate 50 bicep curls w/empty barbell 

Friday, 5/21 

Warm-up: 10:00 AMRAP@steady pace - 10 groiners + 10 ring rows + 10 kip swings or :30 hollow hold + :30 easy ski + 20 m high knees 

WOD: 

Murph Prep for time - 

800 meter run 

10-20-30-20-10

Pull-ups 

Push-ups 

Air squats 

800 meter run 

*Weighted vest optional 

**Scale pull-ups to ring rows 

Accessory (optional):  

Accumulate 40 banded lat pull-downs + 40 banded tricep pulls 

Saturday, 5/22 

Warm-up: 3 rounds - 10 pass through + 10 OHS w/pvc + :30 banded side steps + 10 banded quadruped hip extensions/side + :30 pigeon stretch/side 

Strength: 

In 12:00, work to complete the following @ 50-55% back squat 1RM -

Lunges (back rack)

10-8-5-4-2

*Rest as needed between sets 

WOD: 

For time - 

40-30-20-10

Bike cals 

Hang power snatch (45/35) 

Thrusters (45/35) 

Accessory (optional):  

3x8 1-arm bent-over rows/side, challenging weight 

Monday, 5/10 - Saturday, 5/15

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). 

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