May 27 - 31

Monday

WOD: 'Murph' 1 mile run 100 pullups 200 pushups 300 air squats 1 mile run

Tuesday

Deadlift 3-3-3-3-3

WOD: AMRAP 20 min

20 box jump 20m single arm farmer's walk @80/60 20 slam ball 20m single arm farmer's walk

Wednesday

6 rounds 3 hang power clean + 2 hang squat clean

WOD: Tabata: rest 1 minute between each movement

Deadlift @185/135 Hang Power Clean @135/95 Front Squat @85/65 Push Press @65/45

Thursday

4 rounds EMOM 40/20 lateral jumps pistol squats box jumps 30/24

WOD: 'Jackie'

1000m row
50 thrusters @45/35
30 pullups

Friday

DB Thruster 10-9-8-7-6-5-4-3-2-1

WOD: 5 min AMRAP x3 2 min rest

DB thruster 35/25 T2B DB Snatch 35/25

burpee devil's press 35/25 pullups

May 20 - 24

Monday

Snatch Complex 3x Power snatch 3x overhead squat

WOD: 21-15-12-9-6

Burpee Box Jump overs Power snatch #95/65

Tuesday

8 Rounds EMOM: 3 box jumps (increasing height)

WOD: “Frelen”

5 Rounds: 800 m run 15 Db Thrusters 15 pull ups

Wednesday

Push complex 1 strict + 2 Push Press + 3 Push Jerk accessory: 10 bent-over row

WOD: $$ 50 Wall ball

Then 3 rounds: 15 HSPU 20 T2B 25 Burpees

Thursday

Back Squat 5-5-5-3-3-3

WOD: 8 min AMRAP

30 DU 15 KB Swings

Friday

Partner Chipper #115/ #85 20 min AMRAP 0-4: DL 4-8: Squat clean 8-12: S2OH 12-16: front rack Lunges 16-20: Thrusters Ev. 4 min run 400 *1 works at a time

May 13 - 17

Monday

6x on the 90 sec: 

1 Squat Clean + 1 Front Squat 

WOD: 

3RFT

75 Double Under

25 Wallball

3 min rest

3RFT

20 DB Snatch

10 burpee

Tuesday

Deadlift

5-5-5-5-5

WOD: 12 min AMRAP

15 Cal row

10 Deadlift @ 225/155

10 ring dips

Wednesday

Bulgarian split squat

4x8 (each leg)

WOD: 3RFT

500m row

30 wallball

20 KBS @50/35

10 (each leg) OH lunge

Thursday

HS Skill: 3 Rounds, 40 sec work/20 sec rest min 1: hollow hold to superman min 2: handstand weight shift/shoulder taps min 3: slow bar Kip min 4: wall-facing handstand hold/handstand walk attempt

WOD: 20 min EMOM 45 on/15 off

min 1: air squat

min 2: HSPU

min 3: Box Jumps

min 4: bar Muscle up / C2B

Friday

'Murph' Prep

teams of 2

800m run

100 pullups

200 pushups

300 air squats

800m run

May 6 - 10

Monday

Sumo Deadlift

5-5-5-5-5

2 min active recovery between each set

30 sec rest

1:00 jump rope

30 sec rest

WOD: 5 RFT

10 Deadlift @225/155 20 air squat 30 KBS @ 50/35 20 Box Jump @24/18

Tuesday

AMRAP EMOM: 4 Rounds min1: Pullups min2: ring dips min3: pistols

WOD: AMRAP 20 min

'Cindy' 5 pullups 10 pushups 15 air squats or 'Mary' 5 HSPU 10 pistol squats 15 pullups

Wednesday

6 Rounds

2 Power Snatch + 3 OH Squat on the 2 min

WOD: 3x 5 min AMRAP

10 cal 10 Power snatch@95/65 2 min rest 10 cal 10 T2B 2 min rest 10 cal 10 thruster @95/65

Thursday

WOD: tems of 2

20 RFT 5 pullups 10 box jumps @24/18" 5 Devil's Press

Friday

Push complex 1 strict + 2 Push Press + 3 Push Jerk accessory: 3x10 bent-over row

WOD: EMOM 15 min

8-10m OH walking plate lunge (45/35) + 3-5 burpee

April 29 - May 3

Monday

Front Squat 5-5-5-5-5

accessory: RDL 3x10

WOD: 3 Rounds; 40sec on/20 off

Thruster @ 135/95 Slam Ball @50/30

2 min rest

3 rounds; 40 on/20 off Thruster @ 115/85

slam ball

2 min rest

3 rounds; 40 on/20 off Thruster @ 95/65 slam ball

Tuesday

alternating Tabata (12 min) A: Lateral box jumps B: plyo lunge C: T2B

WOD: 5 RFT

40 DU 10 Pullups 40 DU 10 Box jump @ 24/20

Wednesday

Push Jerk Complex 6 rounds, on the 2 min 2 Push Jerk +1 Split Jerk

WOD: 6 RFT

12 DB Snatch @ 50/35 30 sec plank 12 Single arm DB Push Press 30 sec plank

Thursday

bulgarian split squats 5x10 (each leg)

WOD: Partner 25 min AMRAP

10 rounds 8 Wallball @20/14 4 Power clean @135/95 then 10 rounds 8 burpees 4 thrusters then 10 rounds 8 T2B 4 Squat Clean

Friday

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

WOD: For Time

$$$1k row

30-20-10 Hang Power Snatch @ 75/55 Wallballs

Saturday

April 22 - 26

Monday

Push Press

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

WOD: 15 min AMRAP

50 burpees

then

3 rounds:

15 Push Press @ 115/85

50 Double Under

then as many burpees as possible with time remaining

Tuesday

Strict T2B

10-9-8-7-6-5-4-3-2-1

ring dips

1-2-3-4-5-6-7-8-9-10

WOD: 'Annie' on the Run*

50-40-30-20-10

Double Unders

abmat situps

*400m run after each round

Wednesday

EMOM 5 rounds 40 sec on/20 sec off

A: pistol 

B: low box jumps

WOD: 3RFT

20 pullups

20 DB box step-over

20 renegade rows

20 air squats

Thursday

Deadlift: on the 2 min: 

10-8-6-4-2

WOD: 'DT'

5 RFT

12 Deadlift @155/105

9 Hang Clean

6 Push Jerk

Friday

WOD: Teams of two, for time:

10,000/8,000 m row*

one partner must hold 225/185# deadlift while other accumulates meters on rower

April 15 - 19

Monday

EOMOM: 6 rounds

Thruster x5 (increasing)

WOD: 10 min AMRAP

15 abmat situps

12 over-bar burpee

9 thrusters @ 115/85

Tuesday

20 min to find a heavy complex:

3 power snatch + 2 OHS 

WOD: 4 rounds

400m run

20 box jumps @24/20

15 T2B

10 squat snatch @95/65

Wednesday

EMOM: 3 rounds 30 sec on/off

min1: HSPU

min2: pullups

min3: box jumps

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

Ring dips

Deadlift @ 185/135

Thursday

Clean and Jerk
5-4-3-2-1-1-1

WOD: 20 min AMRAP

500m row

30 wallballs @20/14

25 KBS @50/35

20 Power Clean & Jerk @ 95/65

15 KB Snatch

Friday

WOD: For Time, in teams of 2

400m run

100 Db Cleans

400m run

80 sit ups

400m run

60 Db Front Squat

400m run

40 pull ups

400 m run

20 HSPU

400m run

10 Db thrusters