Monday, May 26 - Saturday, May 31

Monday, May 26

Warm-up: 200 meter easy jog (1x) directly into 3 rounds - 10 alt thoracic reach from low squat + 5 push-up to pike + 10 bootstrapper + 5/side 1-arm ring row + 10 alt Cossack squat + 10 pvc pass through 

Murph

For time - 

1 mile run 

100 pull-up 

200 push-up 

300 air squat 

1 mile run 

(Wear weighted vest if desired) 

*Partition reps as follows - 

20 rounds -

5 pull-up

10 push-up 

15 air squat 

OR 

10 rounds - 

10 pull-up 

20 push-up 

30 air squat 

**Scaling ideas - complete ½ Murph instead of full; row, bike, or ski instead of run; sub ring rows for pull-ups; sub cable tricep pulls for push-ups 

Tuesday, May 27

Warm-up: 2 rounds - :30 cat cow + 8 plate thoracic opener on med ball + 10 supine toes-to-rig + :30/side pigeon stretch + 8/side scorpion stretch + 10 alt quad stretch 

WOD: 

In 30:00, complete the following @ steady pace (zone 2) -

5,000 / 4,000 meter row or ski (scale to 3,000 / 2,000) OR 300/240 cal bike (scale to 200 / 120)

Every 3:00, starting @ 3:00 - 15 sit-up

*If you I want to use various machines between sit-ups, just complete 30:00 AMRAP so you don’t have to math :)

Accessory: 

Tabata banded row from side plank 

https://youtu.be/K1GWnZ-RDPw?si=DHvNjfPPnJ79aSvQ

Wednesday, May 28

Warm-up: 15:00 AMRAP - 5/side 1-arm DB OH walking lunge (light) + 10 banded snow angel + 5/side banded single leg RDL + 10 prone pvc behind the neck press

https://youtu.be/F_n0S9kUNT4?si=Cg7LTsAzAc3OrbGn

Strength: 

On a 40:00 running clock - 

In 12:00, superset the following x3 (:90 rest between supersets) - 

16-12-8

Alternating DB renegade row (2 @ moderate weight) 

DB 1-arm overhead walking lunge (8-6-4/side) @ moderate weight 

————

100-ft/side 1-arm KB/DB Farmers carry, moderate to heavy weight (1x)

https://youtu.be/cVbg1QgIjwA?si=rX28BMB02R92Bsks

————

In 12:00, superset the following x3 (:90 rest between supersets) - 

16-12-8

DB chest-supported lat kickback (2 @ light to moderate weight) 

KB single leg deadlift (8-6-4/side) @ light to moderate weight 

————

100-ft/side 1-arm KB/DB Farmers carry, moderate to heavy weight (1x)

————

In 12:00, superset the following x3 (:90 rest between supersets) -

16-12-8

DB lat pullover @ moderate weight 

DB banded hip thrust @ moderate weight

https://youtu.be/vP-iYcLRApo?si=yCNv1imlu4YCXM8Z

————

100-ft/side 1-arm KB/DB Farmers carry, moderate to heavy weight (1x)   

Accessory: 

Accumulate 1:00 tabletop stretch + 1:00/side banded hamstring stretch 

Thursday, May 29

Warm-up: 8-6-4 clean pull + clean high pull + muscle clean + alt elbow punch from front rack (light) + alt hamstring scoop + banded good morning + :30 easy jump rope  https://youtu.be/3CcSy1ZqQ40?si=tH-tbW-3AJzGhs-4

Strength:

9:00 EMOM - 

1. 3-5 power clean, warming up to WOD weight 

2. 8-10 barbell ab rollout https://youtube.com/shorts/lpXOnRMBp5A?si=5j4PXfv6_zr1SPsf

3. Rest 

WOD:

For time - 

2 rounds - 

50 double under or 100 singles + 5 power clean 

-:60 rest-

2 rounds -

40 double under or 80 singles + 4 power clean 

-:60 rest-

2 rounds - 

30 double under or 60 singles + 3 power clean

-:60 rest-

2 rounds -

20 double under or 40 singles + 2 power clean

-:60 rest-

2 rounds - 

10 double under or 20 singles + 1 power clean

*Suggested barbell weight for all power clean reps = 185/135 or 135/95 or 95/65 

Accessory: 

3x10/side DB external rotation @ light weight

https://youtu.be/WwyuTrmFPKY?si=1TBkMtfeWk6etMJf

Friday, May 30

Warm-up: 15:00 AMRAP - :30 warm-up for gymnastics skill or barbell lift of choice + 10 supine toes-to-rig + 8 alt groiner + 6 alt DB snatch (light) + 4 inch worm w/ push-up

Strength: 

In 14:00, work on gymnastics skill of choice or barbell lift of choice  

WOD: 

For time -

30-24-18

Toes-to-bar, knees-to-elbow, or v-ups 

20-16-12

Lateral burpees over DB 

10-8-6

DB snatch, alternating (75/50 or 50/35 or 40/25) 

Accessory: 

Accumulate 30-50 prone shoulder lift-offs (each lift counts as 1 rep) 

https://youtube.com/shorts/lCNcSFQ7oWk?si=WXLsJr3l6KNFLoUP

Saturday, May 31  

Warm-up:  5-4-3-2-1 back squat (start light and build to 70% 1RM) + barbell thruster (light) + upward to downward dog flow + figure-4 stretch/side w/ rotation

https://youtube.com/shorts/QfMX1s6nD0s?si=0_yta_gP8CHr_JyE

Strength: 

Every 2:00 x6 (12:00) -

6 back squat @ 70% 1RM 

WOD: 

For time - 

10-8-6-4-2

Thruster (135/95 or 95/65 or 65/45) 

400 meter run after each round 

Accessory: 

Complete 3 rounds of 1 of the following 3 options (:60 rest between rounds) - 

1. Max distance unbroken handstand walk

2. :30-:60 alt shoulder tap from handstand on wall or plank

3. 10-15 pike-up from rower

   https://youtu.be/YGXAGH4bUDE?si=eG1DV0euhhjdrje8

Monday, May 19 - Saturday, May 24

Monday, May 19

Warm-up:  5-4-3 snatch pull + snatch high pull + power snatch + OHS (empty barbell) + scorpion stretch/side + thread the needle w/ thoracic rotation/side + :30 jump rope 

Strength: 

9:00 EMOM - 

1. 8-10 overhead squat, :01 pause in bottom position (light/moderate weight) 

2. :30-:45 Russian twist w/ plate @ challenging weight 

3. Rest 

WOD: 

For time - 

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

Power snatch (95/65 or 65/45 or 45/35) 

30 double under or 60 singles after each round 

Accessory: 

30 prone T-raises, :01 pause @ top, weighted if possible (2 @ very light weight) 

https://youtu.be/HYeSjiEvtik?si=LryPqspeOsjukEZa

Tuesday, May 20

Warm-up: 2:00 easy row, bike, or ski (1x) into 2 rounds - 12 alt single leg v-up + 10 alt hamstring scoop + 8/side thoracic reach from runners lunge + 6 alt quad stretch 

WOD: 

In 30:00, complete the following - 

For time (work to rest ratio 1:1) - 

10-15-20-25-30-25-20-15-10

Row, bike, or ski calories 

Accessory: 

2-3 rounds (:60 rest between rounds) - 

50 alternating flutter kicks 

40 sit-up 

30 alternating supine heel taps 

https://youtube.com/shorts/L1uY38FyxNU?si=FmJm5FMXvFKZVXnc

Wednesday, May 21

Warm-up:  5-4-3-2 back squat (start w/ empty barbell and build to Strength weight) + inch worm w/ push-up + banded single leg RDL/side + upward to downward dog flow 

Strength:

Every 2:00 x4 (16:00) -

1. 6 back squat @ BW, ¾ BW, or ½ BW 

2. 6/side single leg KB RDL @ moderate weight 

WOD: 

Every 3:00 x5 (15:00) -

200 meter run 

12-14-16-18-20 

Wall ball (20/14 or 14/10 or 10/6) 

*Scaling option = Every 4:00 x5 (20:00) 

Accessory: 

Accumulate 2:00 Sorenson hold, weighted w/ plate if possible 

https://youtu.be/v64xC_x6bks?si=d4XVExNgEV50GwBd

Thursday, May 22

Warm-up:  8-6-4 DB bench press (2 @ light weight) + supine toes-to-rig + alt hamstring scoop + alt groiner + cat cow + med ball thoracic opener w/ plate 

Strength: 

In 14:00, complete the following waves (1 set about every :90) - 

Hang power clean 

8 @ 55% 1RM 

4 @ 60% 1RM 

2 @ 65% 1RM

————

8 @ 60% 1RM

4 @ 65% 1RM 

2 @ 70% 1RM 

————

8 @ 65% 1RM 

4 @ 70% 1RM 

2 @ 75% 1RM  

WOD: 

In 20:00, complete the following for quality reps @ steady pace (rest as needed) -

3-6-9-12-15-18

DB bench press (2 @ 70/50 or 50/35 or 40/25) 

Toes-to-bar, knees-to-elbow, or v-ups 

Accessory: 

Accumulate 30-60 barbell bicep curls (55/45 or 45/35)

Friday, May 23

Warm-up: 2 rounds - 12 alt Cossack squat + 10 banded snow angel + 8/side KB goblet reverse lunge (light) + 6 barbell bent-over row + 6 barbell hip thrust (light) 

Strength: 

In 24:00, superset the following x4 (:90 rest between supersets) - 

1. 6/side deficit KB goblet reverse lunge (70/53 or less / 45# plate or lower) 

   https://youtu.be/fxjapCtnYnc?si=BPWDBBlL3ZRai91U

2. 8 barbell bent over row (135/95 or 95/65 or 65/45) 

3. 10 barbell hip thrust, :01 pause @ top (135/95 or 95/65 or 65/45) 

4. Max unbroken strict pull-up (1x) 

Accessory: 

Tabata alternating lateral banded side step 

-2:00 rest-

Tabata Copenhagen plank

https://youtube.com/shorts/Rwap0_j5i5A?si=jrBVm-Qs4A1kZWFq

Saturday, May 24 

Warm-up: 15:00 AMRAP - :30 tabletop stretch + 10 alt toe touch from plank + :30 primer for skill / lift of choice + 10 pvc pass through + :30 banded row from Superman  

Strength: 

14:00 technique work on one (or both) of the following - 

1. Gymnastics skill of choice (e..g, handstand walk, kipping pull-up, etc)

2. Barbell lift of choice 

WOD: 

12:00 EMOM - 

1. :45-:60 alternating single leg v-up 

2. :45-:60 alternating shoulder tap from plank 

3. :45-:60 plank knee-to-elbow       

   https://youtu.be/91s-u0HnRQo?si=d37gMenX

4. Rest 

Accessory: 

Accumulate the following - 1.):60/side pigeon stretch 2.):60/side banded hamstring stretch 3.):60/side couch stretch 4.):60 chest opening stretch 

Monday, May 12 - Saturday, May 17

Monday, May 12

Warm-up:  2 rounds - 10 pvc pass through + 5 inch work w/push-up + 10 plate thoracic opener on wall ball + 5 ring row (:03 tempo) + 10 alt Cossack squat 

WOD: 

“Cindy”

20:00 AMRAP (weighted vest optional) - 

5 pull-up

10 push-up 

15 air squat 

*Expected score = beginner 12, intermediate 15, advanced 20, elite 24+ rounds

Accessory: 

Superset the following x2-3 (:60 rest between supersets) -

50 alt shoulder tap from plank 

40 alt mountain climber (:01 pause @ knee) 

30 hollow rock 

20/side knee-to-elbow from side plank

https://youtu.be/RqUmE4c8Kd8?si=A15eA6TPUx_TnZ8b

Tuesday, May 13

Warm-up: 8-6-4 clean pull + high clean pull + muscle clean (light) + cat cow + scorpion stretch/side + reverse Samson/side + alt hamstring scoop + :30 wrist rocker

Strength: 

Every :90 x8 (12:00) -

1 3-position power clean 

Set 1 and 2 @ 60% 1RM 

Set 3 and 4 @ 65% 1RM

Set 5 and 6 @ 70% 1RM 

Set 7 and 8 @ 75% 1RM

https://youtu.be/2BA7tWldgi8?feature=shared

WOD: 

Every 6:00 x3 (18:00) - 

300 meter row or ski 

3 power clean @ 75% 1RM

200 meter row or ski 

2 power clean @ 80% 1RM

100 meter row or ski 

1 power clean @ 85% 1RM 

Accessory: 

Accumulate 50-75/side banded oblique rotations 

https://youtu.be/JnnxOLdLvuc?si=qvw1umBVUjpaNwqi

Wednesday, May 14 

Warm-up: 2 rounds - 12 banded good morning + 10 alt quad stretch + 8 alt box step-up + 10 alt thoracic reach from low squat + 12 alt single leg v-up

WOD: 

Every 6:00 x5 (30:00) -

Movement X (see below) + 400 meter run

————-

Set 1: 20 burpees or up downs 

Set 2: 30 box jump or step-up (24/20 in) 

Set 3: 40 sit-up 

Set 4: 50 KB swing (53/35 or 40/25 or 35/20) 

Set 5: 60 alt reverse lunge (no weight) 

Accessory: 

3x8-10/side DB/KB bird dog row @ moderate weight (:60 rest between sets) 

https://youtube.com/shorts/Xnccgl4FaRI?si=nR0l6RSmX1FvLpkT

Thursday, May 15

Warm-up: 15:00 AMRAP - 8 bench press (empty barbell) + 16 banded pull-apart + 8 push-up to pike + 16 banded snow angel + 8/side KB bottoms up press + 16 tuck-up 

WOD: 

In about 25:00, complete the following for quality reps @ steady pace (zone 2) - 

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

Bench press @ 50, 55, 60, 65, 70, 75, 80% 1RM respectively (reps don’t have to be unbroken)

Leg raise from front support (on dip handles, boxes, or rings) / scale to knee raise 

https://youtube.com/shorts/ppzrxHg3Ba8?si=20WVtZDF4wMQ0Rlf

https://youtu.be/RJJnOpZBLBs?si=qCAVSEQprir4qH3F

https://youtu.be/Y_FRQ4n_mCc?si=QiYD6tHM0snLHpul

Accessory: 

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

1. 3x10-12/side DB external rotation from knee @ light weight

   https://youtu.be/WwyuTrmFPKY?si=2sT_v6d8V84PGcEr

2. 10-12 chest supported DB lat kickback (2 @ moderate weight)

   https://youtu.be/E7Bu5WVIxgY?si=C_JLnqeX9Nrb81Yk

Friday, May 16

Warm-up: 3 rounds - 6 Pendlay row (start light and build) + :30 easy jump rope + 12 banded glute bridge + :30 cat cow + 12 alt toe touch from plank + :30 alt groiner 

Strength: 

Every :90 x4 (12:00) -

12-10-8-6

1. Pendlay row (135/95 or 95/65 or 65/45)

   https://youtu.be/ezrZnmjZTR4?si=wafNJTwUT1hRXX4m

2. Barbell hip thrust, :01 pause @ top (same weight as above) 

WOD: 

12:00 AMRAP - 

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

6 DB deadlift (2 @ 50/35 or 40/25 or 30/15) 

30 double under or 60 singles 

Accessory: 

3x10 hamstring curls @ moderate weight (:60 rest between rounds) 

Saturday, May 17 

Warm-up: 8-6-4 back squat (start w/ empty barbell) + alt shoulder tap from handstand or plank + alt DB snatch (light) + 1-arm DB overhead walking lunge (light) + kip swing + pvc pass through 

WOD: 

In 30:00, complete the following @ steady pace - 

21-15-9

Back squat (135/95 or 95/65 or 65/45) 

Bike calories 

———

30-ft handstand walk or :30 handstand progressions or challenging core work (1x) 

———-

18-12-6

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

1-arm DB walking lunge (9-6-3/side) 

———-

30-ft handstand walk or :30 handstand progressions or challenging core work (1x)  

———

15-9-3

Bar muscle-up or pull-up 

200 meter run 

———

30-ft handstand walk or :30 handstand progressions or challenging core work (1x) 

Accessory: 

2-3x 21 bicep curl series (45/35) 

Monday, May 5 - Saturday, May 10

Monday, May 5

Warm-up:  15:00 AMRAP - 4/side DB snatch (light) + 6 alt back rack lunge (start w/ empty barbell and build to WOD weight) + 8 alt Cossack squat + 6 kip swing + 4 inch worm w/ push-up 

Strength:  

Every 2:00 x5 (10:00) -

10-8-6-4-2 

Back rack lunge, alternating

Round 1: 135/95 or 95/65 or 65/45

Round 2: 155/105 or 105/75 or 75/55

Round 3: 165/115 or 115/85 or 95/65 

Round 4: 175/125 or 135/95 or 105/75 

Round 5: 185/135 or 155/105 or 115/85 

WOD: 

9 rounds for time - 

3 bar muscle-up or 6 pull-ups 

3 DB snatch, right @ 50/35 or 40/25 or 25/15 

3 DB snatch, left @ 50/35 or 40/25 or 25/15 

Accessory: 

3x10 hamstring curls @ moderate weight 

Tuesday, May 6

Warm-up: 2 rounds - 12 alt hamstring scoop + :30 jump rope + 10 alt quad stretch + :30/side pigeon stretch + 8/side thread the needle w/ thoracic rotation + :30 cat cow 

WOD: 

25:00 EMOM -

1. 200 meter run (scale to 100) 

2. 15/12 cal row or ski (scale to 12/9) 

3. 12/9 cal bike (scale to 9/6) 

4. 40 double under or 80 singles 

5. Rest 

Accessory: 

Accumulate 50-75 v-up, weighted if possible 

https://youtu.be/-0hd7qDTbIA?si=VAM_LMJOGK2fT1yI

Wednesday, May 7

Warm-up: 8-6-4 deadlift (start w/ empty barbell) + alt reverse Samson + upward to downward dog flow + DB hip thrust (light) + alt scorpion stretch + pvc pass through 

Strength: 

16:00 EMOM - 

1. 3-5 deadlift, building slightly heavier than WOD weight 

2. :30 barbell ab rollout @ current deadlift weight

   https://youtu.be/3C1TRMJveXo?si=_t6IOh0CDr9K7S6A

3. :30 DB hip thrust @ challenging weight, :01 pause @ top 

   https://youtu.be/LxdfGyNBuRU?si=6-LIcWLGP7APkGsh

4. Rest 

WOD: 

For time - 

50 sit-up 

40 push-up 

30 deadlift (225/155 or 155/105 or 95/65) 

40 push-up 

50 sit-up 

Accessory: 

Tabata alternating KB gorilla row (2 @ moderate weight)

https://youtu.be/Ln1j7lm6SrE?si=7J9PrnjmoXRjKr_l

Thursday, May 8

Warm-up: 15:00 AMRAP - 5 1 ¼ back squat (start w/ empty barbell) + 10 banded pull-apart + :20/side couch stretch + 10 pvc pass through + 5/side thoracic rotation from runners lunge 

Strength: 

Every :90 x4 (12:00) -

1. 6-8 1 ¼ back squat (155/105 or 105/75 or 75/45)

   https://youtu.be/ukhJDU44pyQ?si=yWcv6tZjl1mcIjBK

2. Max effort (1x) L-sit on plates, parallettes, or rings (scale to tuck-sit) 

   https://youtube.com/shorts/TuU_WizQ29w?si=BVZAIodB2uLuDUoc

   https://youtube.com/shorts/SCNCbpqjffU?si=I5xY-oJ2Z2pTdY62

WOD: 

In 20:00, complete the following for total wall ball reps - 

4:00 AMRAP x4 (:60 rest between AMRAP’s) -

600 meter run (scale to 400) 

Max wall ball reps in remaining time (20/14 or 14/10 or 10/6) 

Accessory: 

Accumulate 100 alternating banded X walk (50/side) 

https://youtu.be/RyJonI6zQaE?si=jp56-XDDFhrQmJdN

Friday, May 9

Warm-up:  5-4-3-2 bench press (start light and build to 60% 1RM) + box step-up/side + weighted bootstrapper from bench + :30 banded snow angel + :30 tabletop stretch

https://youtube.com/shorts/KTcxL4T9tmM?si=LYls7i6g8YTamw7c

Strength: 

In 30:00, superset the following x5 (2:00 rest between supersets) -

10-8-6-4-2

Bench press @ 60, 65, 70, 75, 80% 1RM respectively 

After each set, complete - 

10 DB lat pullover (50/35 or 40/25 or 30/15) 

10 chest supported DB lat kickback (2 @ 40/25 or 30/15 or 20/10) 

10 alt single DB box step-up (50/35 or 40/25 or 30/15)

https://youtu.be/QbfMt9Q14uM?si=CXGIbEagXre3hfbm

Accessory: 

Tabata alternating DB bicep curl (2 @ moderate weight) 

https://youtu.be/WYezBGuUsdw?si=aHdzd2iuSfl1j2zy

Saturday, May 10

Warm-up: 2 rounds - 10 supine toes-to-rig + :30/side pigeon stretch + 5 high hang power clean (light) + :30 easy jump rope + 10 alt shoulder tap from HS or plank   

Strength: 

15:00 EMOM - 

1. 5-4-3-2-1 high hang power clean (start light and build to challenging single) 

2. 30-foot handstand walk or :30-:45 HS walk progression or core work

   https://youtu.be/WZHu9VeusOs?si=eokRChKkm3X22M4s 

3. Rest 

Partner WOD: 

20:00 AMRAP (you go, I go) - 

20 double under or 40 singles 

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

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

*P1 rests while P2 completes 1 round, then partners switch 

Accessory: 

Accumulate 2:00-3:00 Sorenson hold, weighted if possible 

https://youtu.be/XKDwOdO40Oo?si=MZRllouH2eHOoam9

https://youtu.be/v64xC_x6bks?si=g7Jg_eC8BzOhqhcl