Monday, June 7 - Saturday, June 12

Monday, June 7

Warm-up: 2:00 easy bike + 5-4-3-2-1 v-ups + sit-ups + bootstrappers + thrusters w/empty barbell + pass throughs

Strength: 

In 10:00, complete 3 sets of max effort toes-to-bar (as many as you can get before dropping off the bar).  Rest at least :90 between sets.  Try to match or beat your first number each set.  Scale to knees-to-elbow or v-ups.  

WOD: 

For time - 

18 thrusters (95/65)

200 meter run 

15 thrusters

200 meter run 

12 thrusters 

200 meter run 

9 thrusters 

200 meter run 

6 thrusters 

200 meter run 

3 thrusters 

Accessory (optional): 

3x12 supine hamstring curls w/wall ball 

Tuesday, June 8 

Warm-up:  10-8-6-4-2 ring rows + muscle cleans + inch worms w/push-up + groiners 

Strength: 

Every :90 for 4 rounds - 

1st:  :30 max effort strict pull-ups 

2nd: 3-5 touch-and-go power cleans, building toward WOD weight 

WOD: 

For time - 

Buy-in: 30 burpees over bar 

Directly into: 

10-9-8-7-6-5-4-3-2-1

Power cleans (155/105 or 125/85 or 95/65) 

30 double unders after each set 

Accessory (optional): 

3x10 pendlay rows, moderate weight 

Wednesday, June 9 

Warm-up:  3 rounds - 5 jerk balances + 10 banded good mornings + 20 m alt quad stretch + 20 m Spider-Man stretch 

Strength: 

In 12:00, build to a heavy single - 

Push jerk or split jerk

WOD:

For time - 

30-24-18-12

KB swings (70/53 or 53/35) 

20-16-12-8

Bike calories 

Cash out: 500 meter row 

Accessory (optional): 

Tabata flutter kicks (:20 on/:10 off for 8 rounds) 

Thursday, June 10 

Warm-up:  10:00 AMRAP@steady pace - 5 front squats (build to 75%) + 5 kip swings + :20 handstand hold or plank + 10 banded pull-aparts + 10 banded bent-over rows 

Strength: 

In 12:00, complete the following sequence @ 75% 1RM, or moderate weight - 

Front squats 

5-5-5-5-5

WOD: 

20:00 EMOM - 

1st: 3-5 bar muscle-ups or 8-10 pull-ups 

2nd: 150 meter row or ski 

3rd: 8-10 handstand push-ups 

4th: 100 meter run 

5th: Rest 

*Scale HSPU to pike push-ups or seated overhead DB press 

Accessory (optional): 

2x40 meter dual KB overhead bottoms-up carry 

Friday, June 11

Warm-up:  In 10:00, complete 15 hand-release push-ups + 15 muscle snatches + 20 meter burpee broad jumps; spend remaining time warming up for bench press

Strength: 

In 15:00, complete the following sequence at 85% 1RM, or challenging weight - 

Bench press 

3-3-3-3-3

WOD: 

12:00 EMOM - 

1st: 1 power snatch + 3 overhead squats (135/95 or 95/65 or 45/35) 

2nd: Max burpee box jump-overs

*Score is total number of burpee box jump-overs 

**Scale box jump-overs to step-overs if needed 

Accessory (optional): 

3x6-8 ring dips, or dips off GHD, or 12-15 dips off bench 

Saturday, June 12 

Warm-up: 3 rounds - :30 banded side steps + 15 glute bridges + 10 RDL’s w/empty barbell + 5 strict press w/empty barbell 

Strength: 

15:00 EMOM - 

1st: 12 deficit goblet lunges (50/35 or 35/25 off 25# plate) 

2nd: :30 mountain climbers 

3rd: :30 hollow rocks 

WOD: 

15:00 AMRAP - 

10 deadlifts (225/155) 

10 DB push press (50/35) 

10/7 cal bike 

Accessory (optional): 

3x12 alt renegade rows 

Tuesday, June 1st - Saturday, June 6th

Tuesday, June 1st 

Warm-up: 10:00 AMRAP@steady pace - :30 side plank/side + :30 chest opening stretch + 10 v-ups + 10 alt scorpion stretch + 10 reverse Samson’s 

Strength: 

12:00 EMOM -

1st: 6-8 half kneeling 1-arm DB press, right 

2nd: 6-8 half kneeling 1-arm DB press, left 

3rd: :45 plank 

WOD: 

16:00 AMRAP - 

15 Russian KB swings (70/53) 

12 Toes-to-bar

9 Bike cals 

Accessory (optional): 

3x10 midline cable rows

Wednesday, June 2nd 

Warm-up:  10-8-6-4-2 - bootstrappers + plate ground to overhead + back squats (start w/empty bar, then slowly build to prep for strength)

Strength: 

In 15:00, complete the following sequence, building in weight if possible - 

Back squats 

5-3-3-2-2-1-1

WOD: 

10 rounds for time - 

15 wall balls (20/14) 

10 sit-ups

Accessory (optional): 

3x10 GHD hip extensions or 3x20 quadruped hip extensions/side 

Thursday, June 3rd 

Warm-up:  200 meters +  5-4-3-2-1 - OHS w/pvc + pass throughs + groiners + DB bench press (start light and build towards strength weight) + push-ups 

Strength: 

12:00 EMOM - 

1st: :30 max effort DB bench press 

2nd: :30 max effort handstand push-ups 

WOD: 

For time - 

150 double unders 

40 deadlifts (175/125) 

30 cal row 

20 bar facing burpees 

10 power cleans (175/125) 

Accessory (optional): 

3x40 meters - double KB waiter’s walk (rest as needed between sets) 

Friday, June 4th 

Warm-up: 3 rounds - 10 pass throughs w/pvc + 5 snatch balances w/pvc + 5 OHS w/pvc + 5 ring rows w/:03 hold in top position

Strength: 

Every :90 for 12:00 (8 sets) - 

1st: 1 power snatch or squat snatch (athlete’s choice); Build to tough single, or stay light/moderate and complete 3-5 reps every :90

WOD: 

For time - 

30 alt DB snatches (50/35)

30 pull-ups 

400 meter run 

30 pull-ups 

30 alt DB snatches (50/35)

Accessory (optional): 

3x10 lat pull-downs 

Saturday, June 5th 

Warm-up: 2 rounds - 20 meter walking lunges + 10 muscle cleans + 10 strict press + 5 inch worms w/push-up

Strength: 

In 14:00, build to a heavy complex - 

1 power clean + 1 lunge/leg + 1 push press

WOD: 

3:00 on/:60 off for 4 rounds - 

25 burpees 

25 double unders 

Max hang power cleans (95/65) 

*Score is total number of power cleans 

Accessory (optional): 

50 barbell bicep curls (45/35) 

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).