Monday, April 8 - Saturday, April 13
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)
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
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)
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
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
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)
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)
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
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
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