Monday, April 8 - Saturday, April 13

April 7, 2024

Monday, April 8

Warm-up: 8-6-4 muscle snatch + overhead squat (empty barbell) + alt quad stretch + pvc pass through + banded pull-apart + :20/side child pose w/ lat stretch https://youtu.be/2pkLUbN34GI?si=D9f03A_Xh4yfr2-n

Strength:

Every :90 x6 (9:00) -

1.1.1 power snatch (:10 rest between singles)

*Start light and build by 5-10 lbs each round if possible (or stay light to work on form)

WOD:

“Nancy”

5 rounds for time (scale to 3 rounds) -

400 meter run

15 overhead squat (95/65 or 65/45 or 45/35)

*Scale OHS to KB goblet squat @ moderate weight

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

Accessory:

3x8/side prone banded open book stretch

https://youtu.be/0Dnobp9nLYw?si=GlEDnz_-1fqlz_vh

Tuesday, April 9

Warm-up: 5-4-3-2 DB power clean (start light and build) + DB push-up + thread the needle w/ thoracic rotation/side + :30 banded lat pull down from hollow

Strength:

12:00 EMOM -

6 DB push-up + renegade row (2 @ 50/35 or 40/25 or 30/15)
https://youtube.com/shorts/0OXYbaolDeg?si=6Vho0gSorZGj2DVh
9 DB power clean (2 @ 50/35 or 40/25 or 30/15)
Rest

WOD:

15:00 AMRAP -

45 double under or 90 singles

15 sit-ups (GHD or weighted if possible)

5 bar muscle-up, chest-to-bar pull-up, or other challenging pull movement

Accessory:

Accumulate 1:00-2:00 Copenhagen plank/side

https://youtube.com/shorts/Rwap0_j5i5A?si=NetWkJoXc0jH3DQ3

Wednesday, April 10

Warm-up: 15:00 AMRAP @ steady pace - 3-5 bench press (start w/ empty barbell and build to 80% 1RM) + 10 pvc pass through + 8 banded snow angels + 6 air squat

Strength:

In 12:00 complete the following (:90 rest between sets) -

5-4-3-2-1

Bench press @ 80% 1RM or challenging weight

WOD:

18:00 AMRAP -

Max row or ski meters

*Every 500 meters complete 12 wall balls (20/14 or 14/10)

Accessory:

Accumulate 30-50 DB bicep curl from v-sit on bench (2 @ moderate weight)

https://youtube.com/shorts/PiwwmaKLfU8?si=_pcOYAJ50II6zdHB

Thursday, April 11

Warm-up: 2 rounds - :30 easy bike + 12 alt groiner + 10 supine toes-to-rig + 8 alt box step-up + 6 alt back rack lunge (empty barbell) + 4 inch worm w/ push-up

Strength:

Every 2:00 x6 (12:00) -

12-10-8-8-6-4

Alt back rack lunge (start light and build to a challenging set of 4 if possible)

WOD: (18:00)

6 rounds for total toes-to-bar (2:00 work / 1:00 rest) -

10/7 cal bike

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

Max toes-to-bar, knees-to-elbow, or v-ups in remaining time

Accessory:

Accumulate 30-45/side banded Pallof rotations

https://youtube.com/shorts/4KHlAWkK_h0?si=0hjhkI56q_o6bdb3

Friday, April 12

Warm-up: 15:00 AMRAP @ steady pace - 3-5 push or split jerk from rack + 3-5 power clean (start w/ empty barbell and build to 65% 1RM for both movements) + 4 scorpion stretch/side + 6 banded good morning (athlete will need 2 separate barbells)

Strength:

25:00 EMOM -

5-4-3-2-1 power clean
:30 strict pull-up (1x - rest when you drop off bar)
5-4-3-2-1 push or split jerk
:30 handstand walk or handstand walk progression
Rest

*Suggested clean and jerk weight =

Round 1 = 5 @ 65% 1RM or 5/10 RPE

Round 2 = 4 @ 70% 1RM or 6/10 RPE

Round 3 = 3 @ 75% 1RM or 7/10 RPE

Round 4 = 2 @ 80% 1RM or 8/10 RPE

Round 5 = 1 @ 85% 1RM or 9/10 RPE

Accessory:

Accumulate 1:00/side banded pec stretch + 1:00/side banded lat stretch

Saturday, April 13

No class - moving day!

We will begin training at our new location on Monday, 4/15 -

801 West Main Street in Lebanon

Monday, April 1 - Saturday, April 5

March 31, 2024

Monday, April 1

Warm-up: 8-6-4-2 power clean (start w/ empty barbell and build to 60% 1RM) + tempo ring row + push-up to pike + banded good morning

Strength:

Every 2:00 x5 (10:00) -

3 power clean singles (:10 rest between singles)

*Start @ 60% 1RM and build to a challenging set of 3 singles

WOD:

10 rounds for time -

3 power clean (135/95 or 95/65)

5 pull-up

7 push-up

Accessory:

3x10-15 kneeling banded overhead tricep extension

https://youtube.com/shorts/C-ihB7sLx5M?si=owzFXg1zTRI324N3

Tuesday, April 2

Warm-up: 1:00 easy bike (1x) directly into 5-4-3-2 front squat w/ :02 pause in bottom (start w/ empty barbell and build toward 50% 1RM) + bootstrapper + runners lunge w/ thoracic rotation/side + :30 easy jump rope

Strength:

E2MOM x5 (10:00) -

5 front squat (:02 pause in bottom of squat)

*Start @ 50% 1RM and build by 5% each round if possible

WOD: (15:00)

6 rounds for total bike cals (:90 work / :60 rest) -

30 double under or 60 singles

10 air squat

Max cal bike

Accessory:

Superset x3 (:60 rest) -

30-50 banded side step + 15-25 banded glute bridge

Wednesday, April 3

Warm-up: 3 rounds - 3 snatch pull + 3 high snatch pull + 3 muscle snatch (empty barbell) + 6 alt reverse Samson + 8 alt Cossack squat + 10 alt toe touch from plank

Strength:

Every :90 x4 (12:00) -

6-8/side 1-arm DB overhead walking lunge (50/35 or 40/25 or 30/15)
:30-:45 DB plank pull through (50/35 or 40/25 or 30/15)

WOD:

15:00 AMRAP -

30 sit-ups

20/15 cal row or ski

10 hang power snatch (95/65 or 65/45 or 45/35)

Accessory:

Accumulate 15-20 prone Y raises + 15-20 prone T raises (:01 pause @ top for both)

https://youtu.be/w1AWGKubE5U?si=o9TnHY8JyzbjXrR0

https://youtu.be/3GJoiYUYwr0?si=dF5ENqQhCDcO2lN6

Thursday, April 4

Warm-up: 3 rounds - 12 alt groiner + 10 banded pull-apart + 8 toes-to-rig + 6 bench press (start w/ empty barbell and slowly build) + 4 inch worms w/ push-up

Strength:

In 12:00, superset the following x4 (:60 rest between rounds) -

3-5 bench press, building to WOD weight
:30 DB gun hold (2 @ challenging weight)
https://youtu.be/73eiD1gDvDc?si=VcvL4Zt9lNJ-z7Fk

WOD:

20:00 EMOM -

15 KB swings (70/53 or 53/35 or 35/20)
12 toes-to-bar, knees-to-elbow, or v-ups
6 bench press @ BW, ¾ BW, or ½ BW
Rest

*Scale reps as needed to assure some rest each round

Accessory:

Accumulate 30-50 GHD Russian twist w/ plate (scale to Russian twist on floor)

https://youtu.be/3Xp-KnQt218?si=A7G_VH8G0BeOUoGk

Friday, April 5

Warm-up: 6-5-4-3-2 back squat (start w/ empty barbell and build to 65% 1RM) + KB hip opener stretch/side + burpee broad jump + :30 standing banded pvc lat pulldown

Strength:

In 12:00, complete the following x5 (:90 rest between sets) -

3 back squat @ 65, 70, 75, 80, 85% 1RM respectively

Partner WOD:

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

2 bar muscle-up or 4 challenging pull-ups

4 burpees

8 wall balls (20/14 or 14/10)

*Partners switch after 1 full round to complete 10 rounds each

Accessory:

5/side Turkish getup or Turkish sit-up @ moderate weight

https://youtu.be/saYKvqSscuY?si=Yv1lCBLZuGZmQceX

https://youtu.be/luh70nOKXR0?si=ztgKH7hfEMkpNM82

Saturday, April 6

Warm-up: In 15:00, warm up to 60% 1RM deadlift (start w/ empty barbell and complete sets of 3-5 to build to WOD weight); between warm-up sets, get 4 pike push-up from bench + 6 alt thoracic reach from low squat

WOD:

Complete the following for quality reps @ steady pace (rest as needed) -

10-8-6-4-2

Deadlift @ 60% 1RM or moderate weight

Kipping HSPU or seated DB overhead press @ moderate weight

-5:00 rest-

5-4-3-2-1

Deadlift @ 80% 1RM or challenging weight

Strict HSPU or seated DB overhead press @ slightly heavier weight than above

*During your 5:00 rest, get some warm-up sets to build to 80% 1RM

Accessory:

3x10-15/side banded clamshell https://youtube.com/shorts/qoOepTnrVyA?si=a7GoyYcxJx3c9lg4

Monday, March 25 - Saturday, March 30

March 24, 2024

Monday, March 25

Warm-up: 1:00 easy row, bike, or ski directly into 5-4-3-2 push-up to pike + DB snatch/side (start light and build) + reverse Samson/side + Cossack squat/side

Strength:

Every :90 x6 (9:00) -

18-15-12-9-6-3

Handstand push-up, pike push-up, or other challenging push-up variation

WOD:

In 10:00 complete the following for max calories -

50 alt DB snatch (50/35 or 40/25 or 30/15)

50 goblet lunge (50/35 or 40/25 or 30/15)

Max row or ski calories in remaining time

Accessory:

Tabata banded row from plank (complete 4 rounds right arm, then 4 rounds left arm)

https://youtu.be/_IMOVkjH5q0?feature=shared

Tuesday, March 26

Warm-up: 8-6-4 clean pull + high clean pull + muscle clean + front squat (start w/ empty barbell and slowly build) + banded good morning + tempo ring row + hanging scap pull

Strength:

Complete the following complex every :90 x8 (12:00); start light and build every 2 rounds if possible to end @ moderately challenging weight -

1 power clean + 1 hang power clean + 2 front squat

WOD:

9:00 AMRAP -

3 bar muscle-up or 5 pull-up or ring row

6 wall balls (20/14 or 14/10)

9 hang power clean (135/95 or 95/65 or 45/35)

Accessory:

2 rounds - :30/side banded lat stretch + :30/side KB trap stretch

https://youtu.be/mibpqZj4MK4?si=WpscYgaCH01WQDa8

Wednesday, March 27

Warm-up: 1:00 easy bike directly into 5-4-3-2 bench press (start w/ empty barbell and build to 55% 1RM) + inch worm w/ push-up + scorpion stretch/side + :30 easy jump rope

Strength:

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

9-7-5-3

Bench press (55%, 65%, 75%, 85% respectively)

*:30-:45 alt plank hip dips after each round https://youtu.be/onrtqZL5L20?si=998EJbTM1naRaQrx

WOD:

For time -

40 bench press (135/95 or 105/75 or 55/35)

-Directly into-

2 rounds -

80 double under or 160 singles

40 cal bike (scale to 25)

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

Accessory:

3x 21 bicep curl series (:60 rest between sets)

Thursday, March 28

Warm-up: 3 rounds - 6 deadlift (start w/ empty barbell and slowly build) + :20 HS hold + 8 dips from bench + :20 hollow hold + 10 banded glute bridge (:01 pause @ top)

Strength:

Every :90 x3 (9:00) -

:30-:60 handstand work of choice
3-5 deadlift, warming up to WOD weight

WOD:

20:00 EMOM -

9 deadlift (225/155 or 155/105 or 95/65)
12 ring dips, or dips from handles or bench
15 sit-ups
18 banded lat pull-down from hollow
Rest

Accessory:

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

Friday, March 29

Warm-up: 5-4-3 back squat (start w/ empty barbell and slowly build) + 1-arm ring row/side + thread the needle w/ thoracic rotation/side + :30 alt quad stretch + :30 pigeon stretch/side

Strength:

Superset the following every 3:00 x3 (9:00) -

Max strict pull-up, :01 chin over bar pause (use band if needed for volume)
3 back squat, continuing to build toward 60% 1RM, or moderate weight

WOD:

Complete the following for quality reps @ steady pace (:90 rest between rounds) -

10-8-6-4-2

Back squat @ 60% 1RM, or moderate weight

-3:00 rest-

5-4-3-2-1

Back squat @ 80% 1RM, or moderately heavy weight

Accessory:

3x8/side DB 1-arm bent over row (50/35 or 40/25 or 30/15)

Saturday, March 30

Warm-up: 8-6-4 split jerk balance (start w/ empty barbell from rack and add light weight) + alt box step-up + hand release push-up + pvc pass through + :30 gymnastics warm-up

https://youtu.be/VKsztHiM4X4?si=KZTYergn4iR0DlVd

Strength:

In 12:00, complete 4 rounds of the following (:90 rest between rounds) -

:30-:60 work on gymnastics skill of choice
3 jerk (push or split), warming up to WOD weight (from rack)

WOD:

20:00 EMOM for total burpees -

200 meter run (scale to 100)
3 jerk (push or split) @ 175/125 or 135/95 or 95/65
6 box jump (30/24 or 24/20 in) + max burpees
Rest

Accessory:

Tabata - alternating single leg v-up, weighted if possible

https://youtube.com/shorts/UOW4niZO6fo?si=AugF-LjBmG8OMlIC

Monday, March 18 - Saturday, March 23

March 17, 2024

Monday, March 18

Warm-up: 2:00 easy row, bike, ski, or run, directly into 5-4-3-2 thruster (start w/ empty barbell) + kip swing or :20 hollow hold + push-up to pike + Cossack squat/side + prone swimmers https://youtu.be/P_YdO_bLrwk?si=XoCtEbbe0EQBPiyi

WOD:

24.3 (15:00 cap)

5 rounds for time -

10 thrusters (95/65 or 65/45 or 45/35)

10 chest-to-bar pull-ups, jumping pull-up, or bent-over DB row (2 @ moderate weight)

-1:00 rest-

5 rounds for time -

7 thrusters (135/95 or 95/65 or 65/45)

7 bar muscle-up, chin-over-bar pull-up, or push-ups

Accessory:

2-3 rounds -

:30 alt supine lumbar rotations https://youtu.be/oXmpayN4xaU?si=bgNCEzfOtUG4ZU68
:30/side seated hamstring stretch
:30/side lateral lat/trunk stretch from rig https://youtube.com/shorts/RTbCz00XFEM?si=5qt3zcAztWZt5vUi
:30/side banded hip flexor stretch
:30/side prone pec stretch https://youtu.be/F9jT9kNLm54?si=l-AO9c2peLC4RpVK
10-15 cat cow

Tuesday, March 19

Warm-up: 2 rounds - :30 easy row + 8 alt reverse Samson + :30 easy bike + 10 alt toe touch from plank + :30 easy ski + 6/side 1-arm OH walking lunge (start light)

Strength:

Every :90 x3 (9:00) -

8-10 DB lat pullover (50/35 or 40/25 or 30/15)
https://youtu.be/FK4rHfWKEac?si=2a_JJ9ZxFTjzqips
8-10/side 1-arm overhead walking lunge (50/35 or 40/25 or 30/15)

WOD:

Every 7:00 x3 (21:00) @ steady pace -

40/30 cal row or ski (scale to 30/20)

30 sit-ups

20/15 cal bike (scale to 15/9)

10 burpees or up downs

Accessory:

3x10-12/side banded Pallof rotations

https://youtube.com/shorts/6v5xUCxIf9s?si=mOfjvcb1rVG2uaG0

Wednesday, March 20

Warm-up: 2 rounds - 12 alt groiners + 10 banded good morning + 8 deadlift (light weight) + 6/side thread the needle w/ thoracic rotation + 4 inch worm w/ push-up

Strength:

8:00 EMOM -

3 deadlift, building to slightly heavier weight than you plan to lift in WOD

WOD:

16:00 EMOM -

2 wall walks + 4 deadlift (275/205 or 225/155 or 135/95)
50 double under or 100 singles (scale to 30 dubs / 75 singles)
9 renegade row plus push-up (2 @ 50/35 or 40/25 or 30/15)
https://youtu.be/hJ94rl4OL8c?si=DtOINkmG3f88sFaB
Rest

Accessory:

Accumulate 1:00-2:00/side Copenhagen plank

https://youtube.com/shorts/Rwap0_j5i5A?si=VEtt1CDUzSn8BGmB

https://youtu.be/tKb76R21AfM?si=vQpeYOgtsFOuhI_l

Thursday, March 21

Warm-up: 8-6-4 bootstrapper + alt quad stretch + alt box step up + alt scorpion stretch + KB hip opener stretch/side + back squat (start w/ empty barbell and slowly build)

Strength:

In 15:00, superset the following x4 (:90 rest between supersets) -

5 back squat (start light and build to WOD weight)
10-15/side banded X walk
https://youtu.be/RyJonI6zQaE?si=-ouoTy_m5VZZX8a0

WOD:

For time -

15 back squat (175/125 or 155/105 or 105/75)

12 toes-to-bar, knees-to-elbow, or v-up variation

9 box jump over or step over (24/20 in)

18 back squat (155/105 or 135/95 or 85/55)

15 toes-to-bar, knees-to-elbow, or v-up variation

12 box jump over or step over (24/20 in)

21 back squat (135/95 or 95/65 or 45/35)

18 toes-to-bar, knees-to-elbow, or v-up variation

15 box jump over or step over (24/20 in)

Accessory:

Accumulate 50-75 seated banded hamstring curls

https://youtu.be/0Jyb9AJIWGc?feature=shared

Friday, March 22

Warm-up: 2:00 easy row, bike, ski or run directly into 5-4-3-2-1 power clean + bench press (start w/ empty barbell and build to WOD weight) + thoracic rotation/side from runners lunge + :30 alt calf stretch + :30 high knees

Partner WOD:

For time (you go, I go) -

Buy-in: 400 meter run (together)

40-30-20-10

Bench press (155/105 or 105/75 or 75/55)

Bike calories

-Directly into-

10-20-30-40

Hang power clean (155/105 or 105/75 or 75/55)

Row or ski cals

Cash-out: 400 meter run (together)

Accessory:

8-10/side supine banded open book https://youtu.be/0Dnobp9nLYw?si=m-OSzVwzTEU3p9T_

Saturday, March 23

Warm-up: 5-4-3-2 power snatch (start w/ empty barbell + build to 60% 1RM) + OHS w/ light barbell or pvc + pvc pass through + :30 HS hold or plank + :30 warm up for gymnastics skill of choice

Strength:

Every :90 x4 (12:00) -

:30-:45 work on handstand skill of choice (e.g., HS walk, HSPU, etc)
:30-:45 skill work on rings or rig (e.g., toes-to-rings, pull-up, muscle-up, etc)

WOD:

In 20:00 complete the following @ steady pace (:60 rest between sets) -

Power snatch or push press (athlete’s choice)

10-9-8-7-6 @ 60% 1RM or moderate weight (touch and go if possible)

5-4-3-2-1 @ 75% 1RM or moderately heavy weight (:10 rest between singles)

Accessory:

4x8-10 v-sit hammer curl from bench (2 @ 30/20 or 20/10) https://youtu.be/-dyp9IBQbek?si=ht2kWNktq8dnd8RT

Monday, March 11 - Saturday, March 16

March 10, 2024

Monday, March 11

Warm-up: 10-8-6-4 banded good morning + alt Cossack squat + alt reverse Samson + deadlift (start light and build to WOD weight) + :30 easy jump rope + :30 easy row

WOD:

20:00 AMRAP -

300 meter row

10 deadlift (185/125 or 135/95 or 75/55)

50 double under, singles, or jumping jacks

Accessory:

Superset the following x3 (:60 rest between supersets) -

16-20 alt renegade row (2 @ 40/25 or 30/15 or 20/10)
16-20 strict press (empty barbell @ 45/35)
16-20 alt back rack lunge (empty barbell @ 45/35 or 30/15 or 20/10)

Tuesday, March 12

Warm-up: 3 rounds - 8 bootstrappers + :30 gymnastics skill warm-up + 4/side 1-arm DB thruster (start light and build) ) + :30 easy bike + 8 pvc pass through

Strength:

Every :90 x4 (12:00) -

:45-:60 work on gymnastics skill of choice
:30-:60 DB plank pull through (use thruster weight if possible) https://youtu.be/DrNMoMm6rg8?si=kK_iUuay9TYw4iG-

WOD:

Every 3:00 x6 (18:00) -

6 1-arm DB thruster, right (50/35 or 40/25 or 30/15)

10 bike cals (scale to 7)

6 1-arm DB thruster, left (50/35 or 40/25 or 30/15)

Accessory:

Accumulate 30-45 banded cat cows

https://youtu.be/X0z0Yo2Ijl0?si=zBQ5EASpGoxyEb7-

Wednesday, March 13

Warm-up: 100 meter jog directly into 5-4-3-2-1 hanging scap pull or banded scap pull + pistol squat to bench/side + ring row (:03 pause @ top) + :30 alt quad stretch

https://youtu.be/4sXIirLEnoU?si=jlTMnJx-XyDH1U8H

https://youtu.be/MMO_tFxrVko?si=mP_3A0A5iOl0VGHl

Strength:

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

20-18-16-14

Alt pistol squat (see videos below for scaling ideas)

V-up (weighted if possible)

https://youtube.com/shorts/fUGQ7oMEIFI?si=aa3_YfWroNm4Cm0g

https://youtu.be/rg9xC1Yl4Xs?si=CjE7bHHH0A2TQo63

WOD:

For time -

75 pull-ups or ring rows (scale to 55)

*200 meter run every time you break

Accessory:

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

Thursday, March 14

Warm-up: 6-5-4-3 power clean (start w/ empty barbell and build to 55% 1RM) + banded pull-apart + scorpion stretch/side + thoracic reach from low squat/side

Strength:

8:00 EMOM (start @ 55% and build to a challenging complex if possible) -

1 power clean + 1 hang power clean

WOD:

15:00 EMOM for total reps -

:45 max hang power clean (95/65 or 65/45)
:45 max sit-ups
Rest

Accessory:

Accumulate 40-60 Superman arch-ups https://youtu.be/dMirQ7T3adU?si=cP8qAGEVwnxwwWIs

Friday, March 15

Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 85% 1RM) + push-up to pike + alt box step-up + banded snow angel

Strength:

In 14:00, superset the following drop set for 3 rounds (:90 rest between rounds) -

4 bench press @ 85% 1RM
6 bench press @ 75% 1RM
8 bench press @ 65% 1RM

WOD:

For time -

20 toes-to-bar or knees-to-elbow

40 box jump over or step over (24/20 in)

20 toes-to-bar or knees-to-elbow

40 burpees or up downs

Accessory:

3x8-10/side 1-arm ring row

https://youtu.be/cN_Jbp8WF_Y?si=8W_kxARLJhbGO8Cn

Saturday, March 16

Warm-up: 3 rounds - 5 front squat + 5 back squat (start w/ empty barbell and build to WOD weight) + :30 HS hold or plank + 5 dual DB snatch + 5 dual DB power clean (start light and build to WOD) + :30 alt toe touch from plank

WOD:

30:00 EMOM -

7 back squat (155/105 or 125/85 or 95/65)
5 DB snatch (2 @ 50/35 or 40/25 or 30/15) + max push-ups on DB’s
Rest
7 front squat (155/105 or 125/85 or 95/65)
5 DB power clean (2 @ 50/35 or 40/25 or 30/15) + max distance HS walk, HS weight shifts on wall (or from pike position), or challenging plank
Rest

https://youtu.be/Wvnz_6VLB74?si=DhVTCgdj517gtAPU

Accessory:

3x8-10/side supine banded open book

https://youtu.be/0Dnobp9nLYw?si=_jtD_Hcm0-rg8k1i

Lift & Move

Monday, April 8 - Saturday, April 13

Monday, April 1 - Saturday, April 5

Monday, March 25 - Saturday, March 30

Monday, March 18 - Saturday, March 23

Monday, March 11 - Saturday, March 16