Monday, June 12 - Saturday, June 17

Monday, June 12 

Warm-up: 3 rounds - 5 kip swing or :20 hollow rocks + :30 easy jump rope + 10 alt reverse Samson + :30 glute bridge hold + 10 banded lat pull-down from hollow 

Strength: 

Every 2:30 x6 (15:00) - 

6-5-4-3-2-1 bar muscle-up or 12-10-8-6-4 chest-to-bar or chin-over-bar pull-ups, or other challenging pull-movement 

*Extra challenge - complete reps unbroken; use band if needed 

WOD: 

15:00 AMRAP - 

50 double under or 100 singles 

10 DB overhead walking lunge, right (50/35 or 40/20 or 20/10) 

10 DB overhead walking lunge, left (50/35 or 40/20 or 20/10) 

*Sub overhead lunge for 20 alt goblet lunge if needed 

Accessory: 

3x 6-8/side bird dog row, moderate weight https://youtu.be/IrMVMZoQum4

Tuesday, June 13

Warm-up: 5-4-3-2-1 inch worms w/ push-up + dual DB snatch (start light and slowly build to WOD weight) + scorpion stretch/side + pvc pass through 

Strength: 

Every :90 x4 (12:00) -

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

2. :30 banded banded YTW https://youtu.be/69sfvYgWK2Y

WOD: 

For time  - 

10-8-6-4-2 

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

30-25-20-15-10

Row or ski cals 

15-15-15-15-15

Sit-ups (weighted or GHD for extra challenge) 

Accessory: 

Banded 3-way shoulder stretch, :30 in each position 

Wednesday, June 14

Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to Strength weight) + alt Cossack squat + alt thoracic reach from squat; :30 wrist rockers between rounds 

Strength: 

Every :90 x8 (12:00) - 

5 back squat @ BW or ½ BW 

WOD: 

Every 4:00 x4 (16:00) - 

400 meter run 

8 front squat (155/105 or 115/85 or 95/65) 

Accessory: 

3x 6/side single leg KB RDL, moderate weight 

Thursday, June 15

Warm-up: 3 rounds - 4 clean pulls + 6 high clean pulls + 8 muscle cleans (empty barbell) + 10 plank-ups + 12 alt toe touch from plank 

Strength: 

12:00 EMOM - 

1. 3 power cleans, building to 60% 1RM 

2. Max unbroken chin-ups or bicep curls on rings, supinated grip https://youtu.be/6AOo5BtcqO4

3. Rest 

WOD: 

20:00 EMOM - 

5 wall balls (20/14 or 14/10) + 3 bar-facing burpees + 1 power clean

*Start @ 60% 1RM power clean and add weight every 4 rounds if possible 

Accessory: 

3x 10-12/side banded tricep kickbacks (:60 rest between rounds)  https://youtu.be/vzi_BxHuKqA

Friday, June 16

Warm-up:  3 rounds - 10 alt KB bottoms up press from hollow, light weight  https://youtu.be/j3_Uihi8FIs + 10 banded good mornings + :30 chest opening stretch 

Strength: 

In 14:00, start moderate and build to a heavy set of 8, or stay moderate for all sets - 

DB bench press (:90 rest betwteeen sets) 

8-8-8-8-8-8

WOD: 

For time - 

5 HSPU, or any push-up variation 

5 DB deadlift 

10 HSPU, or any push-up variation 

10 DB deadlift 

15 HSPU, or any push-up variation 

15 DB deadlift 

20 HSPU, or any push-up variation 

20 DB deadlift 

25 HSPU, or any push-up variation 

25 DB deadlift 

*Deadlift weight = 2 @ 50/35 or 40/20 

Accessory: 

Accumulate 2:00-3:00 Sorenson hold 

Saturday, June 17

Warm-up: 10-8-6-4-2 jerk balance https://youtu.be/aRumIbqT7gI or push jerk (start w/ empty barbell and build toward 60% 1RM jerk) + toes-to-rig + banded pull-apart 

Strength: 

In 14:00, compete the following from rack (start @ 60% 1RM jerk and build to a heavy single if possible, or stay moderate and stick with sets of 5 each round) -

Push jerk or split jerk, athlete’s choice (:90 rest between rounds) 

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

WOD: 

20:00 EMOM - 

1. 15/12 bike cals (scale as needed) 

2. 12 goblet squats (70/54 or 54/35 or 35/20) 

3. 9 toes-to-bar, knees-to-elbow, or v-ups 

4. Rest

Accessory: 

Accumulate 1:00/side prone banded shoulder stretch https://youtu.be/4mL9mVK_CTk

Monday, June 5 - Saturday, June 10

Monday, June 5

Warm-up: 3 rounds - 3 bear complex (start w/ empty barbell and slowly build) + 5 inch worms w/ push-up + 7 thoracic rotations from runners lunge/side

Strength: 

Every :90 x8 (12:00) - 

1-2 bear complex, building to a heavy single if possible (1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press)

*Athlete can use DB’s if preferred 

WOD: 

For time - 

9-7-5-3 

Wall walks 

*400 meter run after each round 

Accessory: 

Accumulate 1:00 figure-4 stretch on wall https://youtu.be/Wrc8bvRpKUA

Tuesday, June 6

Warm-up: 2 rounds - 12 banded good mornings + 10 banded pull-aparts + 8 tempo ring rows + 6 DB deadlift (light weight) + :30 pigeon stretch/side 

Strength: 

In 14:00, superset the following x4 (:90 rest between rounds) - 

1. 8-10 DB deadlift, banded and/or deficit if possible (2 @ moderate weight) https://youtu.be/20-utFXBwG0 / https://youtu.be/AWHcTQWMePU

2. :30-:45 seated alt banded row with pause https://youtube.com/shorts/kZRYaaHG6fw?feature=share

WOD: 

4 rounds for time - 

15 pull-ups or ring rows 

15 cal row or ski 

Accessory: 

3x 12-15/side - side plank with knee drive https://youtu.be/9XtKtWU3cjc

Wednesday, June 7

Warm-up: 10-8-6-4-2 alt reverse Samson + alt Cossack squat + alt thoracic reach from squat + :30 easy jump rope 

Strength: 

12:00 EMOM - 

1. :30-:45 alt DB suitcase pulse lunge (2 @ 50/35 or 40/20) https://youtu.be/aAhBDEWjc1A

2. Rest 

WOD: 

Every 6:00 x3 (18:00) - 

25 sit-ups 

75 double under or 150 singles 

25 wall balls (20/14 or 14/10) 

*Scale reps as needed to assure :60 rest each round 

Accessory: 

3x 12-15 supine med ball hamstring curls

Thursday, June 8

Warm-up:  2 rounds - 12 plank-ups + 10 pvc pass through + 8 toes-to-rig + 6 muscle snatch + 4 OHS (pvc or empty barbell) + :30 handstand hold or plank 

Strength: 

15:00 EMOM - 

1. 8-10 overhead squat, light/moderate weight 

2. Max unbroken HSPU, or any push-up variation 

3. Rest 

WOD: 

For quality reps @ steady pace - 

15 power or squat snatch (95/65 or 55/35) 

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

10 power or squat snatch (115/85 or 85/55) 

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

5 power or squat snatch (135/95 or 95/65) 

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

Accessory: 

Accumulate 1:00 stranding banded hamstring stretch/side https://youtu.be/hb0RpgIxD8k

Friday, June 9

Warm-up:  3 rounds - 5 clean pulls + 5 clean high pulls +  5 muscle clean (empty barbell) + :30 wrist rockers + :30 alt quad stretch 

Strength: 

E2MOM x8 (16:00) -

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

Power clean (start light and build to moderate/heavy single) 

WOD: 

14:00 AMRAP - 

10/8 cal bike 

2 power clean @ 85% 1RM or heavy weight 

Accessory: 

2-3x max effort supinated chin-over bar hold (rest :60 once your chin drops below bar) or 3x 12-15 bicep curls w/ empty barbell 

Saturday, June 10 

Warm-up:  10-8-6-4-2 explosive glute bridge https://youtu.be/LlV_F7r0tEg + banded lat pull-down from hollow + thruster (empty barbell) + alt scorpion stretch 

Strength: 

Every :90 x8 (12:00) - 

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

Thruster (build to a heavy single, or stay moderate and stick with 3-5 reps each set) 

*Take barbell from rack; use DB’s if preferred 

WOD: 

2 rounds for time - 

30 cal row or ski 

25 front squat (135/95 or 95/65 or 65/45) 

20 burpees 

15 push jerk (135/95 or 95/65 or 65/45) 

10 bar muscle-up, or challenging pull movement 

Accessory: 

2-3x 8-10 dips from rings, dip handles, or bench 

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