Monday, May 8 - Saturday, May 13

Monday, May 8 

Warm-up:  2 rounds - 12 banded pull-aparts + 10 pvc pass throughs + 8 push-up to pike + 6 strict press + 4 jerk balance (empty barbell) + :30 easy jump rope 

Strength: 

E3MOM x6 (18:00) - 

Strict press (start light and build to a heavy set of 2 if possible) 

12-10-8-6-4-2

*Superset with 12 alt KB gorilla rows (2 @ 54/35 or 35/20) 

WOD: 

For quality reps from rack - 

10-8-6-4-2 

Push jerk or split jerk, athlete’s choice 

30 double under or 60 singles after each set 

*Suggested barbell weight 

Set 1 - 135/95 or 95/65 or 55/35

Set 2 - 155/105 or 115/85 or 85/55

Set 3 - 175/115 or 135/95 or 95/65

Set 4 - 185/125 or 155/105 or 105/75 

Set 5 - 195/135 or 175/115 or 115/85 

Accessory: 

Accumulate 20 prone T raises + 20 prone Y raises (:01 pause in top position) 

Tuesday, May 9 

Warm-up: 3 rounds - 10 bootstrappers + 8 alt Cossack squat + 6 alt reverse Samson + :30 easy bike + :30 plank

Strength: 

15:00 EMOM - 

1. 3 front squat (build to WOD weight)

2. 12-15 sit-ups 

3. Rest

WOD: 

AMREPS in 18:00 for total bike cals - 

30 front squat (135/95 or 95/65 or 55/35) 

20 bike cals 

20 front squat (135/95 or 95/65 or 55/35) 

20 bike cals 

10 front squat (135/95 or 95/65 or 55/35) 

Max bike cals in remaining time 

Accessory: 

3x8 single leg RDL/side (54/35 or 35/20 or 20/10) 

Wednesday, May 10 

Warm-up:  3 rounds - 8 muscle clean + :30 banded lat pull-down + 8 ring rows + :30 single leg v-up + 8 single leg glute bridge/side + :30 wrist rockers 

Strength: 

Every :90 x8 (12:00) - 

1 power clean + 1 hang power clean + 1 high hang power clean (start light and build to a slightly heavier weight than you plan to lift in WOD) 

WOD: 

E3MOM x6 (18:00) - 

3 bar muscle-up or 6 pull-ups or inverted barbell rows 

5 hang power clean (165/115 155/105 or 95/65) 

7 burpees 

Accessory: 

Accumulate 50 banded tricep pulls 

Thursday, May 11

Warm-up:  2 rounds - 10 alt step-ups + :30 line hops + 8 bench press (start w/ empty barbell) + :30 runner lunge w/ thoracic rotation/side + 10 banded forward raises 

Strength: 

In 15:00, complete the following (start light and build to heavy set of 3 if possible) - 

Bench press (:90 rest between sets)

9-7-5-3-3-3

WOD: 

4 rounds for time - 

30 alt DB snatch (50/35 or 40/20) 

15 cal row or ski 

10 box jumps (30/24 or 24/20) 

Accessory: 

3x8-10 Sorenson hold with plate row (:01 pause @ top) 

Friday, May 12

Warm-up: 10-8-6-4-2 banded good morning + inch worm w/ push-up + wall ball squat + walking lunge (no weight) + KB hip opener stretch/side 

Strength: 

15:00 EMOM - 

1. 3 deadlift, building to WOD weight

2. :30-:45 DB suitcase walking lunge (2 @ 50/35 or 40/20) 

WOD: 

12:00 AMRAP - 

Buy-in: 40 deadlift (225/155 or 155/105 or 95/65) 

In remaining time, AMRAP -

5 HSPU, or any push-up variation

10 wall balls (20/14 or 14/10) 

Accessory: 

:45 hands on bench stretch + :45 seated hamstring stretch/side + :45 figure-4 stretch/side 

Saturday, May 13

Warm-up:  10 alt scorpion stretch + 100 meter easy jog + 10 alt thoracic reach from low squat + :30 banded rows + 10 banded pull-aparts 

Strength: 

12:00 EMOM @ steady pace (:45 work / :15 rest) -

1. Mountain climbers w/ :01 pause @ knee 

2. Work on gymnastics skill of choice 

3. Rest 

WOD: 

For time - 

20-18-16-14-12 

DB  front rack squats (2 @ 50/35 or 40/20 

Toes-to-bar, knees-to-elbow, or v-ups 

*100 meter run after each round 

Accessory: 

3x8-10 banded DB bent over row/side, moderate weight 

Monday, May 1 - Saturday, May 6

Monday, May 1

Warm-up:  5-4-3-2-1 push jerk (start w/ empty barbell and build to 65% 1RM, or moderate weight) + inch worm w/ push-up + :30 chest opening stretch 

Strength: 

Every :90 x8 (12:00) - 

Push jerk from rack (start @ 65% 1RM and build to a heavy set of 3 if possible) -

5-4-3-3-3-3-3-3

WOD: 

20:00 EMOM - 

1. 9-12 cal row or ski 

2. 6-9 burpees over rower or barbell 

3. 6 push jerk from rack (135/95 or 95/65 or 65/45) 

4. Rest

Accessory: 

Accumulate 30-50 banded tricep pull-downs

Tuesday, May 2 

Warm-up:  10-8-6-4-2  tempo ring row + banded good morning + muscle clean (empty barbell) + :30 wrist rockers

Strength: 

10:00 EMOM, building to a challenging weight - 

1 power clean + 1 hang power clean + 1 high hang power clean 

WOD: 

For time - 

60 power clean (135/95 or 95/65 or 65/45) 

*EMOM starting @ 0:00 - 5 pull-ups 

Accessory: 

50-75 sit-ups 

Wednesday, May 3 

Warm-up:  2 rounds - 12 air squats + 10 alt reverse Samson + 8 bootstrappers + 6 pass through + :30 easy jump rope + :30 elevated pigeon stretch/side 

Strength: 

In 14:00, superset the following for 4 rounds (:90 rest between rounds) -

1. 10 alt renegade rows (2 @ 50/35 or 40/20 or 20/10) 

2. 12 alt DB suitcase lunge (2 @ 50/35 or 40/20 or 20/10) 

WOD: 

For time - 

12-9-6-3

DB squat (2 @ 50/35 or 40/20 or 20/10) 

30 double under or 60 singles after each round 

-Directly into-

3-6-9-12

DB thruster (2 @ 50/35 or 40/20 or 20/10) 

30 double under or 60 singles after each round 

Accessory: 

Accumulate 50-100 mountain climbers, :01 pause @ knee 

Thursday, May 4 

Warm-up:  2 rounds - 12 banded pull-aparts + 10 alt scorpion stretch + 8 push-up to pike + 6 KB hip opener stretch/side + 4 deadlift (very light weight) 

Strength: 

10:00 EMOM - 

1 deadlift, building to WOD weight 

WOD: 

Every 4:00 x5 (20:00) @ steady pace for quality reps (zone 2) - 

15 HSPU, or any push-up variation 

10 bike cals 

5 deadlift (275/185 or 225/155 or 155/105 or 115/85) 

Accessory: 

Accumulate 30 banded hamstring curls 

Friday, May 5

Warm-up:  5-4-3-2-1 bench press (start w/ empty barbell and build to WOD weight) + banded forward raise + kip swing or :20 hollow hold + :30 banded lat pull-down

WOD: 

For time - 

1600 meter run 

15 bench press (135/95 or 95/65 or 55/35) 

800 meter run 

12 bench press (155/105 or 105/75 or 65/45) 

400 meter run 

9 bench press (175/115 or 115/85 or 75/55) 

200 meter run 

6 bench press (185/125 or 125/95 or 85/65

100 meter run 

3 bench press (195/135 or 135/105 or 95/65) 

Cash-out: 15 bar muscle-up, pull-up, or any challenging pull variation 

Accessory: 

Accumulate 30-50 seated banded rows 

Saturday, May 6 

Warm-up: 3 rounds - 12 toes-to-rig + 10 pass through + 8 muscle snatch + 6 OHS (empty barbell or pvc) + :30 runner lunge/side 

Strength: 

Every 3:00 x4 (12:00) -

:30 plank 

:30 banded row from side plank, right 

:30 banded row from side plank, left 

:30 plank 

WOD: 

15:00 AMRAP - 

5 power snatch (95/65 or 55/35)

6 overhead squat (95/65 or 55/35) or goblet squat 

7 toes-to-bar, knees-to-elbow, or v-ups 

Accessory: 

3-way banded shoulder stretch/side (:45 static hold in each position) 

Monday, April 24 - Saturday, April 29

Monday, April 24

Warm-up:  5-4-3-2-1 power clean + push or split jerk (start w/ empty barbell and build to 60% 1RM, or moderate weight) + kip swing or :20 hollow hold + challenging ring row, :03 pause in top position 

Strength: 

12:00 EMOM - 

1:00-4:00: 2 clean + 1 jerk @ 60% 1RM (RPE 6) 

5:00-8:00: 1 clean + 2 jerk @ 70% 1RM (RPE 7) 

9:00-12:00: 1 clean + 1 jerk @ 80% 1RM (RPE 8) 

WOD: 

14:00 bike @ moderate pace (focus on high quality pull movement) -

@ 0:00: 6 bar muscle-up or 12 pull-ups 

@ 2:00: 5 bar muscle-up or 10 pull-ups 

@ 4:00: 4 bar muscle-up or 8 pull-ups 

@ 6:00: 3 bar muscle-up or 6 pull-ups 

@ 8:00: 2 bar muscle-up or 4 pull-ups 

@ 10:00: 1 bar muscle-up or 2 pull-ups 

@ 12:00: Max unbroken BMU or pull-ups (finish on bike once you drop off bar) 

Accessory: 

Accumulate 20 dips from high rings, or 30 dips from bench 

Tuesday, April 25

Warm-up:  3 rounds - 10 banded good mornings + :30 shoulder taps from plank + 10 banded forward raises + :30 figure-4 stretch/side + 10 banded pull-aparts 

Strength: 

Every :90 x5 (15:00) -

1. 3-5 deadlift, building to WOD weight

2. :30-:45 handstand work, or challenging plank 

WOD: 

10:00 AMRAP -

10 deadlift (225/155 or 155/105 or 

10 HSPU, or any push-up variation 

Cash-out @ 10:00 on the clock - 60 DB bench press for time (2 @ 50/35 or 35/20) 

*Score is 1.) total rounds and 2.) time to complete cash-out 

Accessory: 

Accumulate 30 bent-over plate rows (45/25/15# plate) https://youtu.be/2g2c8Qgou0I

Wednesday, April 26

Warm-up:  3 rounds - 12 tuck-ups + 10 front squat (empty barbell) + 8 thoracic rotation from runners lunge + 6 bootstrappers; :30 wrist rockers between rounds 

Strength: 

Every 2:00 x8 (16:00) -

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

Front squat (start light and build) or 8-10 DB squats (2 @ moderate weight) 

WOD: 

For time -

21-18-15-12-9-6-3

Back squat (135/95 or 95/65 or 65/45) 

3-6-9-12-15-18-21

Toes-to-bar, knees-to-elbow, or v-ups 

Accessory: 

Accumulate 2:00-3:00 Sorenson hold (:60 rest) 

Thursday, April 27 

Warm-up:  10-8-6-4-2 muscle snatch (empty barbell) + pvc pass through + alt scorpion stretch + push-up to pike; :30 easy jump rope between rounds 

Strength: 

In 14:00, complete the following (build to a heavy single or stay moderate and complete 5 reps each set) -

Power or squat snatch (athlete’s choice; :90 rest between sets) 

5-4-3-2-1-1-1

WOD: 

16:00 AMRAP for max snatches - 

50 double under or 100 singles 

25 cal row or ski 

50 double under or 100 singles 

25 hang power snatch (95/65 or 65/45) 

50 double under or 100 singles 

25 cal row or ski 

50 double under or 100 singles 

Max hang power snatch (95/65 or 65/45) 

*Score is 25 + max hang snatch

Accessory: 

Accumulate 2:00 banded hollow hold https://youtu.be/eS_LdKq4PuY

Friday, April 28 

Warm-up:  5-4-3-2-1 power clean + front squat + push press (start w/ empty barbell and build to WOD weight) + inch worms w/ push-up 

Partner WOD:

20 rounds for time (you go, I go) -

3 bar-facing burpees 

3 power cleans 

3 hang squat cleans or hang cleans 

3 push press 

3 bar-facing burpees 

*Barbell weight = 135/95 or 95/65 or 65/45; partners switch after 1 full round 

Accessory: 

3x10 barbell hip thrusts (same weight as above) 

Saturday, April 29 

Warm-up:  2 rounds - 12 banded good mornings + 10 wall ball squats + 8 alt pistol squat to bench + 6 kip swings + :30 pigeon stretch/side 

Strength: 

Every :90 x4 (12:00) - 

1. 12-16 alt pistol squat 

2. 16-20 KB swings (70/54 or 54/35 or 35/20) 

WOD: 

20:00 EMOM for total wall balls - 

1. 100-200 meter run 

2. 8-10 kipping pull-ups or ring rows 

3. Max wall balls (20/14 or 14/10) 

4. Rest 

Accessory: 

3x12-15/side banded row from side plank

Monday, April 17 - Saturday, April 22

Monday, April 17

Warm-up: 3 rounds - 12 banded forward raises + 10 banded good mornings + 8 push-up to pike + :20 handstand hold, pike hold off box, or challenging plank 

Strength: 

Every :90 x8 (12:00) -

3 deadlift, building to WOD weight 

WOD: 

For time -

7-14-21-14-7

Deadlift (225/155 or 155/105 or 95/65) 

HSPU, or any push-up variation 

Accessory: 

3x10-12 Sorenson hold w/ plate row (:03 pause @ top position) https://youtu.be/vjQUTc_x-3I

Tuesday, April 18 

Warm-up:  3 rounds - 5 kip swings or :20 hollow hold + 10 tempo ring rows + :30 plank + 5 strict press (empty barbell) + 10 banded pull-aparts + :30 easy jump rope 

Strength: 

12:00 EMOM - 

1. 1-2 unbroken gymnastics complex (complex = 1 pull-up + 1 C2B + 1 muscle-up) or :30 work on challenging pull movement

2. :45-:60 plank, weighted if possible 

3. Rest 

WOD: 

Every 4:00 x5 (20:00) -

20 double under or 40 singles 

20 push press (95/65 or 55/35) 

20 double under or 40 singles 

Accessory: 

Accumulate 1:00/side prone shoulder stretch https://youtu.be/2ZGgqR_kUck

Wednesday, April 19

Warm-up: 10-8-6-4-2 alt reverse Samson + alt single leg v-up + bootstrappers + runners lunge w/ thoracic rotation/side + alt quad stretch 

Strength: 

In 14:00, complete 4 rounds (:90 rest between rounds) - 

1. 15-20 sit-ups (weighted if possible) 

2. 12-15 Superman banded row https://youtu.be/5xQRtwy9Sj4

WOD: 

On a 12:00 running clock for max calories - 

40 bike cals 

80 alt back rack lunges (95/65 or 65/45) or air squats 

Max bike cals in remaining time 

Accessory: 

3x 15-20 weighted side bends/side (50/35 or 35/20) 

Thursday, April 20 

Warm-up: 2 rounds - 10 muscle clean + :30 calf stretch/side + 10 alt toe touch from plank + :30 wrist rockers + 100 meter easy jog 

Strength: 

8:00 EMOM - 

1 power clean, building to 75% 1RM, or RPE 7 

WOD: 

From 0:00-7:00:

3 rounds -

300 meter run + 3 power clean @ 75% 1RM (or RPE 7) 

From 7:00-14:00:

3 rounds -

200 meter run + 2 power clean @ 80% 1RM or RPE 8 

From 14:00-21:00: 

3 rounds -

100 meter run + 1 power clean @ 85% 1RM or RPE 9 

*If lifting on the lighter side, double power clean reps 

Accessory: 

Tabata DB gun hold (2 @ 30/20 or 20/10) https://youtu.be/73eiD1gDvDc

Friday, April 21

Warm-up: 3 rounds - 5 inch worms w/ push-up + 5 DB squats (light weight) + 10 alt thoracic reach from low squat + 10 toes-to-rig + 10 bench press (empty barbell) 

Strength: 

15:00 EMOM - 

1. 3-5 bench press, building to WOD weight 

2. 8 1 ¼ DB front rack squats (2 @ 50/35 or 40/20) 

3. Rest 

WOD: 

For time -

Buy-in - 30 toes-to-bar, knees-to-elbow, or v-ups 

-Directly into-

5 rounds -

15/12 cal row or ski 

10 bench press (155/105 or 115/85 or 95/65) 

Cash-out - 30 toes-to-bar, knees-to-elbow, or v-ups 

Accessory: 

Accumulate 50/side foot elevated single leg glute bridge 

Saturday, April 22

Warm-up: 10-8-6-4-2 back squat + front squat (start w/ empty barbell and build to WOD weight) + alt DB snatch (start light and build) + Cossack squat/side + kip swing or banded lat pull down from hollow 

Strength: 

In 12:00, complete 4 rounds (:90 rest) - 

DB snatch, alternating (70/50 or 50/35 or 40/20) 

16-14-12-10

WOD: 

For time - 

15-12-9

Back squats (135/95 or 95/65) 

Pull-ups or ring rows 

-3:00 rest-

For time -

15-12-9

Front squats (135/95 or 95/65) 

Burpees to target (target should be 6” above max reach) 

Accessory: 

Accumulate 30-50 prone T raises 

Monday, April 10 - Saturday, April 15

Monday, April 10 

Warm-up: 2 rounds - 12 alt quad stretch + 10 alt toe touch from plank + 8 banded good mornings + 6 tempo ring rows + :30 high knees

Strength: 

In 14:00, superset the following for 4 rounds (:60 rest between rounds) - 

40 m KB suitcase carry (2 @ 70/54 or 54/35 or 35/20) + :60 plank 

WOD: 

“Helen”

3 rounds for time -

400 meter run 

21 KB swings (54/35 or 35/20) 

12 pull-ups or ring rows 

*Expected times for “Helen” - beginner 15-17 mins; intermediate 11-14 mins; advanced 9-10 mins; elite < 8 mins

Accessory: 

Accumulate 1:00/side KB suitcase march (70/54 or 54/35 or 35/20) https://youtu.be/pIqDUHisUkE

Tuesday, April 11

Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and slowly build) + thread the needle w/ thoracic rotation/side + :30 easy jump rope + :30 hands on box stretch 

Strength: (16:00)

Every 2:00 x8 - start light and build to a heavy set of 3 (or stay moderate for 5-7) -

Bench press

9-7-5-3-3-3-3-3

WOD: (15:00) 

5 rounds for max wall walks (2:00 on/1:00 off) 

100-80-60-40-20

Double under (200-160-120-80-40 singles)

Max wall walks in remaining time 

Accessory: 

3x 10-12 DB OH tricep extensions (50/35 or 35/20) 

Wednesday, April 12 

Warm-up: 3 rounds - 5 back squat (empty barbell) + 10 alt scorpion stretch + 5 alt Cossack squat/side + 10 single leg v-ups 

Strength: 

Every :90 x8 (12:00) -

3-5 back squats or box squats, building to WOD weight 

WOD: 

Every 2:30 x8 (20:00) - 

3 back squats or box squats (@ BW or ½ BW) 

6 toes-to-bar, knees-to-elbow, or v-ups 

9/7 cal bike 

Accessory: 

Accumulate 2:00-3:00 Sorenson hold 

Thursday, April 13

Warm-up: 2 rounds - 2 Turkish get-up or 4 sit-up (very light weight) + :30 seated banded row/side + 8 alt step-up (24/20 in) + :30 elevated pigeon stretch/side 

Strength:   

In 14:00, complete 4 rounds of the following (:60 rest between rounds) -

1. 2 Turkish get-ups/side or 6 Turkish sit-ups/side (50/35 or 35/20)

2. 12 alt gorilla row (2 @ 50/35 or 35/20) https://youtu.be/DhxkHHRez7w

WOD: 

For time - 

5-10-15-20-15-10-5

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

Sit-ups, weighed if possible 

Cash-out: 30 burpees or no push-up burpees 

Accessory: 

Accumulate 30 dips from rings, handles, or bench 

Friday, April 14

Warm-up: 10-8-6-4-2 muscle clean + strict press + banded rows + alt reverse Samson + :30 figure-4 stretch/side 

Strength: 

Every :90 x8 (12:00) , build to a heavy complex, or stay moderate to focus on form -

1 power clean + 1 hang power clean + 1 jerk (split or push) 

Partner WOD: 

12 rounds for time -

Athlete A = 

12 deadlifts + 9 hang power cleans + 6 shoulder to overhead 

Athlete B

15/12 cal row 

*Athlete A starts on barbell, while Athlete B rows; athlete’s switch when done at their station; each athlete complete 6 rounds; barbell weight = 115/85 or 95/65 or 65/45

Accessory: 

Accumulate 2:00 side plank rotation/side or side plank rotation from knee/side  https://youtu.be/OMc5f_JUDUU / https://youtu.be/04NtytDAk8E

Saturday, April 15 

Warm-up: 3 rounds - 10 bootstrappers + 8 plank-up + 6 KB hip opener stretch/side + 4 kip swings or :20 hollow hold + 

Strength: 

In 15:00, complete 4 rounds of the following (:90 rest between rounds) - 

1. :60 handstand work or challenging plank variation 

2. 2 front squat + 4 front rack alt reverse lunge, building to WOD weight 

WOD: 

15:00 EMOM @ steady pace - zone 2 (take barbell from rack) -

1. :60 front rack lunge ( 155/105 or 115/85 or 95/65 or 65/45) 

2. :60 push-ups 

3. :60 front squat (155/105 or 115/85 or 95/65 or 65/45) 

4. :60 muscle-up, chest-to-bar or chin-over-bar pull-ups, or ring rows 

5. Rest 

Accessory: 

Accumulate 80-100 DB plank pull through (moderate weight) https://youtu.be/ElwC02KRF-Y