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W.O.D.

Thursday – May 14

3 Sets

50/40 Cal Row

Rest 2 Minutes between sets

*Record total time, including rest

3 Sets

20 Alternating DB Snatch

12 Toes to Bar

Rest 2 Minutes between sets

*Record total time, including rest

3 Sets

20 Box Jumps (step down)

12 Pull Ups

Rest 2 Minutes between sets

*Record total time, including rest

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Another interval piece that should allow you to get a solid recovery and work at a 75-80% pace consistently. Move well here, don’t go full send.

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SUGGESTED WARM UP

  1. Thoracic Moblity / Rolling – 3-5 Minutes
  2. 10 Step Ups + 5 Box Jumps
  3. 30 Second Hang from Pull Up Bar
  4. 5 Kips + 5 Knee Raises + 5 Toes to Bar
  5. Stretch Hamstrings / Low Back
  6. 5 Kips + 5 Pull Ups
  7. Row 15/12 Cal at faster than intended workout pace

Wednesday – May 13

Every 8 Minutes for 4 Sets (@0:00, 8:00, 16:00, 24:00)

800 M Run

21 Burpees

*Record times of all 4 rounds separately, aim to be consistent (within 10 seconds fastest to slowest)

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Simple and effective. This will be very much about your ability to pace the runs correctly so you don’t fall apart during the burpees. Ideally these runs take anywhere form 2:40-4:00 so you can properly attack the burpees but allow enough time for a solid recovery. Scale the distance if needed.

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SUGGESTED WARM UP

  1. 10 Walking Lunges + 5 Press Ups – 2 rounds
  2. 10 Punter Kicks + 5 Toe Touches
  3. 200 M Run (slow)
  4. 10 Fire Hydrants (each leg) + 10 Grasshoppers (slow)
  5. 400 M Run (medium)
  6. 5 Burpees slow + 5 burpees medium + 5 burpees fast
  7. Stretch/ mobilize calves and hamstrings
  8. 800 M Run (hard)
  9. If this is too much running for a warm up, cut distances approximately in half. However, it would help to see how long your 800 M run will take….

Tuesday – May 11

NOT FOR TIME:

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

Squat Cleans 

Strict Handstand Push Ups 

*Add weight to barbell every 2 sets (8-6-4-2)

*Suggested %: 65-70-75-80-85

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This is 55 total squat cleans that will ascend in weight in addition to 55 total strict HSPU. While we don’t want this to turn in to a full blown send, try to find the methodical pace that allows you to never reach failure, but still challenges you to move well and consistently.

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SUGGESTED WARM UP

  1. 10 Cossack Squats (5 R / 5 L) + 10 Shoulder Pass Throughs – 2x
  2. Mobilize wrists and triceps for front rack
  3. 20 ft Slow Bear Crawl + 10 Jumping Air Squats – 2x
  4. Mobilize hips and low back
  5. 3 Tall Cleans (45/35) + 3 Tall Cleans (75/55)
  6. 2 Clean Pulls + 2 Power Cleans + 2 Squat Cleans (30-40%)
  7. 10 Seconds Handstand + 10 Seconds Half HSPU Reps + 10 Seconds Strict HSPU. Rest between segments if needed.

Monday – May 11

AMRAP 25

12 KB Swings

10 Wall Balls

8 Pull Ups

Rest 1 Minute after each round

*Each round should be done as fast as possible

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A few rounds of this may not seem to bad, but because you are getting the 1 minute rest to regroup over and over, we want intensity high here. Go get it, keep your transitions quick.

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SUGGESTED WARM UP

  1. Every 3 Minutes for 3 Sets: 200 M Jog or Row + 5 Scap Push Ups + 5 Scap Pull Ups (increase run/row rate each round)
  2. 5 Shoulder Pass throughs + 5 figure 8’s – 2 rounds
  3. 5 Russian KB Swings + 5 MB Squats +5 Kips
  4. 5 KB Swings + 5 Wall Balls + 5 Pull Ups

Saturday – May 9

In Teams of 2 (1 working / 1 resting)

AMRAP 4

100 M Run

2 Minute Rest

AMRAP 4

3 Burpees

8 Air Squats

2 Minute Rest

AMRAP 4

100 M Run

2 Minute Rest

AMRAP 4

3 Burpees

6 Step Ups

2 Minute Rest

AMRAP 4

100 M Run

2 Minute Rest

AMRAP 4

3 Burpees

6 Reverse Lunges

*Entire workout is “I go, you go”

*Add weight to lower body movements if you want

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Each individual working set is short and simple, thus your goal is max intensity. “Easy” movements do not equal “Easy” workout. You can always go faster.

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SUGGESTED WARM UP

  1. 20 ft. Walking Lunge + 10 Leg swings each leg
  2. 10 Alternating Step Ups + 10 Fire hydrants each leg
  3. 10 Toe Pulls (each leg) + Press Ups
  4. 3 Sets: 100 M Run (increasing intensity each run)

Friday – May 8

For Time:

50 Box Jump Overs (24/20)

50 Toes to Bar

50 Hang Power Snatch (95/65)

50/40 Cal Row

50 Handstand Push Ups

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A 250-rep chipper that is designed to slow down any and every athlete at some point unless you’re the rare jack of all trades athlete. Protect yourself from sheer failure by maintaining the approach that you are NOT at failure at the halfway point of any movement respectively.

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SUGGESTED WARM UP:

  1. Roll out thoracic: ideally hands above head and grabbing something
  2. On all fours next to wall: Windshield wiper motion with arm closest to wall – 10 reps
  3. AMRAP 2: 15/12 Cal Row + Max Barbell Hang Snatch (3 second pause at top) – 75-80% pace
  4. AMRAP 2: 15 Box Jumps + Max effort handstand
  5. Stretch / Mobilize thoracic
  6. 5 Scap Pull Ups + 4 Kips + 3 Toes to Bar – 2 rounds
  7. 10 Second Handstand + 10 seconds half rep HSPU + 10 seconds HSPU – take breaks between if needed

Thursday – May 7

Part 1:

15 Minutes to work up to heavy:

2 Deadlifts + 2 Hang Squat Cleans + 2 Front Squats

*Must be done unbroken

*Aim to do 5-6 sets here, ending near 80% of 1 RM Clean if possible

Part 2:

AMRAP 5

20 Push Ups

20 Goblet Squats (53/35)

*Reduce push ups by 3 reps each round

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Noting fancy about part 1. Don’t hesitate to start light (around 40-45% of 1 RM clean) and take big jumps. In part 2, we want as much movement as possible over the short time domain. Scale the push ups accordingly so you can get through that first round without stopping more than once.

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SUGGESTED WARM UP

  1. 5 Bulgarian Split Squats (R and L) + 5 Press Ups – 2 rounds
  2. 5 Burpees + 10 Alternating Step Ups – 2 rounds
  3. Stretch and mobilize hamstrings / glutes / low back
  4. Stretch and mobilize front rack / wrists
  5. AMRAP 3: 5 Push Ups + 5 Deadlifts + 5 Hang Cleans + 5 Front Squats (45/35)

Wednesday – May 6

3 Rounds

400 M Run

500/400 M Row

100 Double Unders

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The run and row will each take 1:30-2:00 on average each time give give or take. The win or loss will be decided at the jump rope.

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SUGGESTED WARM UP:

  1. 10 Grasshoppers + 10 Mountain Climbers
  2. 5 Inchworms + 5 Press Ups
  3. Mobilize / stretch calves and feet
  4. 100 M Run + 150 M Row + 20 Double Unders
  5. Rest 2-3 Minutes
  6. 200 M Run + 300 M Row + 40 Double Unders

Tuesday – May 5

2-4-6-8-10

Strict Pull Ups

Strict Press (95/65)

Rest 3 Minutes, then

10-8-6-4-2

Push Jerks (155/105)

Chest to Bar Pull Ups

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A couple push-pull couplets that don’t add to a ton of volume, but they will catch up to you if you try and work through failure early on. Be smooth with your pace, not an all-out effort.

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SUGGESTED WARM UP

  1. 1-3-5: Burpees / Scap Pull Ups
  2. 1-3-5: Strict Press / Scap Push Ups
  3. Roll out thoracic
  4. Mobilize/stretch wrists and shoulders
  5. 3 Strict Pull Ups / 3 Push Jerks / 3 Chest to Bar Pull Ups

Sunday – May 3

Every 2 Minutes for 10 Sets

Back Squat

Sets 1-2: 5 Reps (70-75%)

Sets 3-4: 4 Reps (75-80%)

Sets 5-6: 3 Reps (80-85%)

Sets 7-8: 2 Reps (85-90%)

Sets 9-10: 1 Rep (90+%)

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You will need a solid 3-4 sets of warm up squats to get up to that first weight safely, take your time. You are only adding weight after your even sets (2,4,6,8)

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SUGGESTED WARM UP

  1. 5 Deficit Lunges – each leg
  2. 5 Tempo Goblet Squats (3 sec down+ 3 sec pause + explode up)
  3. Mobilize hips and low back
  4. Mobilize ankles and quads
  5. 5 reps @ 35% / 4 reps @ 45 % / 3 reps @55% / 2 reps @65%