Tuesday, May 30 - Saturday, June 3

Tuesday, May 30 

Warm-up: 2 rounds - :30 shoulder tap from plank + 15 glute bridges + :30 banded side step + 15 banded pull-apart + :30 banded pec stretch/side https://youtu.be/BtZs1GgX8tc

Strength: 

8:00 EMOM - 

1. :30-:45 alternating side plank rotation https://youtu.be/VBd6DBVNUYg

2. :30 banded row from Superman https://youtu.be/p0DoMiaIA-I

WOD: 

7:00 AMRAP x3 (21:00) - 

1,000 meter row or ski 

Max sit-ups 

Accessory: 

Accumulate 75 lateral v-ups/side https://youtu.be/ikDIDDVeIlE

Wednesday, May 31

Warm-up: 10-8-6-4-2 power clean (start w/ empty barbell and build toward 80% 1RM) + banded forward raises + banded good morning 

Strength: 

Every :90 x5 (15:00) -

1. 3 power clean, building to 80% 1RM, or moderately heavy weight

2. 6-8 seated DB press @ moderate weight https://youtu.be/RgkzQ008m3I

WOD: 

5:00 EMOM -

1 power clean @ 80% 1RM 

-Directly into-

5:00 EMOM -

1 power clean @ 85% 1RM 

-Directly into-

5:00 EMOM -

1 power clean @ 90% 1RM 

Accessory: 

Accumulate 30-50 banded bicep curls https://youtu.be/MkPz57rN2nw

Thursday, June 1 

Warm-up: 5-4-3-2-1 back squat (start w/ empty barbell and build toward 65% 1RM)  + Cossack squat/side (no weight) + single leg v-ups/side + inch worm w/ push-up 

Strength: 14:00

E2MOM x7 (start @ 65% 1RM and build to a heavy triple if possible) -

3-5 back squat  

WOD: 

For time - 

40 wall balls (20/14 or 14/10) 

30 toes-to-bar or knees-to-elbow or v-ups

20 burpees 

30 toes-to-bar or knees-to-elbow or v-ups

40 wall balls (20/14 or 14/10) 

Accessory: 

3x 6-8 single leg KB RDL/side 

Friday, June 2 

Warm-up:  3 rounds - 10 pvc pass through + :30 easy jump rope + 8 plank-up + 6 bench press (start w/ empty barbell and slowly build) + :30 gymnastics warm-up 

Strength: 

12:00 EMOM - 

1. 3 bench press, building toward 80% 1RM, or moderately heavy weight 

2. :45-:60 gymnastics skill work 

3. Rest 

WOD: 

E3MOM x6 (18:00) - 

15 DB deadlift (2 @ 50/35 or 40/20) 

30 double under or 60 singles 

3 bench press @ 80% 1RM, or moderately heavy weight 

Accessory: 

200-400 meter Farmer’s carry @ deadlift weight 

Saturday, June 3 

Warm-up: 10-8-6-4-2 alt reverse Samson + 1-arm KB strict press/side (light weight) + alt toe touch from plank + alt box step-up 

Strength: 

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

1. 16-20 alt KB goblet lunge (70/54 or 54/35 or 35/20) 

2. 6-8 KB push jerk (70/54 or 54/35 or 35/20) 

WOD: 16:00

4 rounds (3:00 work/1:00 rest) for max box jump-overs - 

15-20 KB swings (70/54 or 54/35 or 35/20) 

10-15 bike cals 

Max box jump-over or step-over (24/20 in) 

Accessory: 

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

Monday, May 22 - Monday, May 29

Monday, May 22 

Warm-up: 3 rounds - 9 air squats + 7 strict press + 5 kip swings + :30 easy jump rope + :30 chest opening stretch 

Strength: (12:00) 

Every :90 x 8 (build to a challenging single or stay light/moderate and complete 5 reps each round)

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

WOD: 

E3MOM x6 (18:00) - 

3 bar muscle-up or 6 challenging pull-ups 

6 thrusters (95/65 or 65/45) 

30 double under or 60 singles 

*Scale reps as needed to assure 1:00 rest each round 

Accessory: 

3x10-12 banded face pulls https://youtu.be/zt8EqEGoX6o

Tuesday, May 23 

Warm-up:  2 rounds - 10 alt reverse Samson + 8 banded good mornings + 6 banded single leg RDL/side https://youtu.be/WkV4U7N2VSw + :30 figure-4 stretch/side 

Strength: 

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

1. 12-16 alt KB goblet lunge (54/35 or 35/20) 

2. 6-8 single leg KB RDL/side (54/35 or 35/20) 

WOD: 

For time - 

60-40-20

KB swings (54/35 or 35/20) 

30-20-10 

Sit-ups 

15-10-5

Burpees

Accessory: 

Accumulate 2:00 alt side plank rotation https://youtu.be/7jNc3L6PL50

Wednesday, May 24 

Warm-up:  10-8-6-4-2 bench press + deadlift (start w/ empty barbell and build to 50% 1RM, or light weight) + push-up to pike + pvc pass through 

WOD: 

For quality reps @ steady pace (start @ 50% 1RM and build to a moderate/heavy single) - 

10-9-8-7-6-5-4-3-2-1 

Bench press 

Deadlift 

*:30 handstand work or challenging plank between rounds 

Accessory: 

Accumulate 30-50 plate row from Sorenson hold (25# or 15# or 10#) 

Thursday, May 25 

Warm-up:  2 rounds - 12 toes-to-rig + 10 bootstrappers + 8 alt Cossack squat + 6 inch worms + 4 back squat (empty barbell) 

Strength: 

8:00 EMOM - 

3 back squat, building slightly heavier than WOD weight 

WOD: 

16:00 EMOM for max toes-to-bar reps -

1. 8-10 back squat (135/95 or 95/65) 

2. 9-12  bike calories (or :45 bike) 

3. Max toes-to-bar, knees-to-elbow, or v-ups 

4. Rest 

Accessory: 

3x12-15 banded hamstring curl (:90 rest between rounds) 

Friday, May 26

Warm-up: 5-4-3-2-1 - alt thoracic reach from runners lunge + power clean (start w/ empty barbell and build to WOD weight) + inch worm w/push-up

Partner WOD: 

For time (perform row or ski together and then alternate rounds of “the Chief”) -

1,000 meter row, or ski 

10 rounds of “the Chief” 

800 meter row, or ski 

8 rounds of “the Chief” 

600 meter row, or ski 

6 rounds of “the Chief” 

400 meter row, or ski 

4 rounds of “the Chief” 

200 meter row, or ski 

2 rounds “the Chief” 

*1 round “the Chief” = 3 power clean (135/95 or 95/65 or 65/45) + 6 push-ups + 9 air squats 

Accessory: 

Accumulate 30-50 barbell bicep curls (45/35) 

Saturday, May 27

Warm-up:  3 rounds - :30 seated banded row + 10 alt single leg v-ups + :30 easy jump rope + 10 alt groiners + :30 Superman hold 

Strength: 

Every :90 for 4 rounds (12:00) - 

1. 8-10 alt renegade rows (2 @ 50/35 or 40/20 or 20/10) 

2. :30-:45 banded row from Superman https://youtu.be/5xQRtwy9Sj4

WOD: 

“Annie” 

For time - 

50-40-30-20-10 

Double under (or 100-80-60-40-20 singles) 

Sit-ups 

*Expected times for “Annie” - beginner 10-12 mins; intermediate 8-10 mins; advanced 7-8 mins; elite < 6 mins

Accessory: 

3x10 DB lat pull-over https://youtu.be/FK4rHfWKEac

Monday, May 29 

Happy Memorial Day!  Thank you to those who have served our country and fought for our freedom.  

“Murph” (10 am group workout) 

1 mile run

100 pull-ups 

200 push-ups 

300 air squats 

1 mile run 

*Wear a weighted vest if desired

**Possible ways to split reps - 10 rounds - 10 pull-up + 20 push-up + 30 air squat

OR 20 rounds - 5 pull-up to 10 push-up + 15 air squat

Monday, May 15 - Saturday, May 20

Monday, May 15 

Warm-up: 3 rounds - :30 pike hold or plank from box + 8 tempo ring rows + 10 alt toe touch from plank + :30 chest opening stretch 

Strength: 

15:00 EMOM - 

1. :30-:60 handstand work or challenging plank 

2. 12-15 sit-ups 

3. Rest 

WOD: 

15:00 AMRAP @ steady pace for quality reps - 

3-6-9-12-15-18-21….

Pull-ups or ring rows 

Push-ups 

200 meter run after each round

*Continue increasing pull-ups and push-ups by 3 reps

Accessory: 

Accumulate :90/side - side plank with knee drive or modified side plank  https://youtu.be/mwmYCMjpzOc / https://youtu.be/U7cLUU7110k

Tuesday, May 16 

Warm-up: 3 rounds - 8 foot elevated single leg glute bridge/side + 10 alt reverse Samson + 8 air squat + 10 alt Cossack squat 

Strength: 

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

1. 20 m 1-arm DB overhead walking lunge (switch arms as needed) or :30-:45 DB goblet lunge (50/35 or 40/20 or 20/10) 

2. :45-:60 glute bridge iso hold, plate weighted if possible https://youtu.be/N7aj3PVp4qw

WOD: 

AMREPS in 15:00 (for max row or ski meters) - 

50 air squats 

250 meter row or ski 

50 air squats 

250 meter row or ski 

50 air squats 

Max row or ski meters 

*Scale to 30 squats each round if desired 

Accessory: 

Accumulate 1:00/side banded hip flexor stretch + banded hamstring distraction

https://youtu.be/g1sOD9TYrLY / https://youtu.be/hr6rWJzbg6E

Wednesday, May 17

Warm-up: 10-8-6-4-2 muscle clean + strict press + banded good morning + banded pull-apart + :30 easy bike 

Strength: 

Every :90 x8 (12:00) - 

1 power clean + 2 hang power clean + 1 jerk (push or split) 

*Start light and build to a moderate weight 

WOD: 

16:00 AMRAP - 

10/7 cal bike 

2 power clean (135/95 or 95/65 or 55/35) 

4 bar-facing burpees                 

*Power clean reps - 2, 4, 6, 8, 10, 12, 14…..continue to add 2 reps per round; burpees and bike cals remain the same

Accessory: 

3x10-12 banded tricep kickbacks https://youtu.be/vzi_BxHuKqA

Thursday, May 18 

Warm-up:  2 rounds - :30 alt calf stretch from rig + 10 seated banded rows + :30 banded chest flys + 10 alt box step-up + :30 inch worm w/ push-up 

Strength: 

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

1. 8-10 DB seal row (2 @ 50/35 or 40/20 or 20/10) 

2. :30-:45 banded chest flys https://youtu.be/egjWCIUqsXk

WOD: 

12:00 EMOM (same weight as above) -

1. 9 DB bench press + 9 toes-to-bar, knees-to-elbow, or v-ups 

2. 12 box jump-over or step-overs (24/20 in)

3. 15 dual DB deadlift 

Accessory: 

200 meter Farmers carry (2 @ moderately heavy weight) 

Friday, May 19 

Warm-up: 2 rounds - 10 alt thoracic reach from squat + 8 alt groiners + :30 jump rope + :20 HS or pike hold + 8 thrusters (empty barbell) + 10 banded forward raises 

WOD: 

24:00 EMOM for max jump rope reps  - 

1. 15-20 wall balls (20/14 or 14/10) 

2. 8-10 handstand push-up, or any challenging push-up variation 

3. Max double under or singles 

4. Rest 

Accessory: 

3x7-10 dips from rings, dip handles, or bench 

Saturday, May 20 

Warm-up: 3 rounds - 10 pvc pass through +  8 pvc OHS + 6 muscle snatch (empty barbell) + :30 high knees + :30 warm up for gymnastics skill of choice 

Strength: 

In 15:00, complete the following, building to a moderately heavy weight (:90 rest between rounds) - 

3-3-2-2-1-1

Power or squat snatch (athlete’s choice) 

*:30 work on gymnastics skill of choice after each set 

WOD:

“Nancy” 

5 rounds for time - 

400 meter run 

15 overhead squat (95/65 or 65/45 or light plate or pvc) 

*Expected times for Nancy - Beginner 17-20 mins; intermediate 13-16 mins; advanced 10-12 mins; elit < 9 mins 

Accessory: 

Accumulate 20 prone Y raises + 20 prone T raises 

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)