Wednesday 5.18.22

WARMUP

10 min AMRAP

1 min cardio

1 min jump rope/double under practice

10 Deep Squat to Hamstring Stretch

10 Samson Lunges

10 DB Press

Then…

BB Warmup + 3 Position Clean + Push Jerk

STRENGTH

3 Position Clean and Jerk:
-Take 15 min to find a heavy weight for the day
*High Hang, Hang, Floor

WOD

4 Rounds For Time:
60 Double Under
30 Air Squat
15 Power Cleans (Rx 135/95) (Fit 95/65)
Goal: Sub 2:30 for each round

STIMULUS:
Duration: Moderate – Long
Weight: Moderate
Skill: High
Volume: High

OPTIONAL POST WOD

800m Run

*Add a weight vest, if you’d like

Tuesday 5.17.22

WARMUP

10 min AMRAP

1 min cardio

10 KBS

5 Single Arm Push Press

5 Box Step/Jumps

10 Banded Straight Arm Pulldowns

10 Diagonal Banded Pull Aparts

10 Light DB Snatch

Then…

1:00 Banded Shoulder Distraction

:30 Pushup Scap Retractions

:30 Active Hang From the Bar

Then…

BB Push Press

STRENGTH

Push Press
8-8-8

Strict Pull-ups

3×5-10

WOD

AMRAP 7 min:
30 Alternating Hang Dumbbell Snatch (Rx 50/35) (Fit 35/25)
20 Box Jump Over (24/20″)
10 Bar Muscle Up

REST 3-MINUTES

AMRAP 7 min:
30 Alternating Dumbbell Snatch (50/35)
20 Box Jump
10 Bar Muscle Up
Goal- 2+ Rounds for each interval

**Note: the first round of DB Snatch is from the hang, the second round is from the ground. First round is jump overs, second just box jumps.

STIMULUS:
Duration: Moderate
Weight: Moderate
Skill: High
Volume: High

OPTIONAL POST WOD

Ladder Accessory:
Unbroken Strict Handstand Push Up or Push-ups
10-8-6-4-2-4-6-8
*Rest 1-2minutes between sets.

Monday 5.16.22

WARMUP

10 min AMRAP

1 min cardio or 200m jog

5 Hip Hinge

10 Air Squats

10 Sit-ups

5 Scap Retractions

3 Kip Swings

3 T2B

Then…

Medball Clean Practice: 5 Medball DL + 5 Medball Front Squat + 5 Medball Cleans

STRENGTH

Front Squat:
8-8-8

*Each set should be challenging with the goal of no failed reps

Glute Bridge (heels on a bench)
2 x 10

*Do single leg to make it more challenging

WOD

3 Rounds For Time:
30 MedBall Clean (Rx 20/14) (Fit 14/10)
20 Toes to Bar
Run 400 meters
Goal- Sub 15 minutes

STIMULUS:
Duration: Moderate
Weight: Light
Skill: Moderate
Volume: High

OPTIONAL POST WOD

For Quality:
1min Weighted Plank
1min GHD Hollow Hold or Hollow Hold
:45sec Weighted Plank
:45sec GHD Hollow Hold
:30sec Weighted Plank
:30sec GHD Hollow Hold
Goal- Unbroken

Friday 5.13.22

All great achievements require time.” – Maya Angelou

WARMUP

10 min AMRAP

1 min cardio

10 Leg Swings

10 KBS

10 Ring Rows

3 Inchworms w/ Push-up to Down Dog

3 Kip Swings + 3 Pull-ups

Then…

Burgener Warmup

STRENGTH

Snatch
5 x 3
*Drop Between Each Rep and use 85% for all sets.

WOD

Rowing Helen

3 Rounds For Time

500 meter Row

21 American Kettlebell Swings (53/35)

12 Pull-Ups

OPTIONAL POST WOD

Durante’s CORE

5 Rounds for Time

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest

Thursday 5.12.22

WARMUP

5 min cardio

Shoulder Maintenance:

3 set of 10 each:

Banded Pull Aparts

Diagonal Banded Pull Aparts

Banded External Rotation

Bent Over Y’s (small plates)

Bent Over T’s

STRENGTH

Front Rack Lunge (from the rack)

3×10

WOD

EMOM x 30-minutes (:30sec work – :30sec rest)
Minute 1: Air Squats
Minute 2: Row
Minute 3: Push-ups
Minute 4: Bike
Minute 5: Sit-ups

OPTIONAL POST WOD

400m Run x 2 – add a weight vest if planning to do Murph

Wednesday 5.11.22

WARMUP

10 min AMRAP

200m Jog/Walk

5 KB Deadlift

5 KB Swings

10 Banded Side Steps

Then…

BB Warmup + Power Clean + Push Jerk

STRENGTH

Power Clean + Push Jerk:
5 sets of 2 + 1
*Use 80% for all 5 sets.

WOD

AMRAP 15-minutes:
3 Push Jerk (Rx+ 185/125) (Rx 135/95) (Fit 95/65)
6 Power Clean
400 Meter Run

STIMULUS:
Duration: Moderate
Weight: Heavy
Skill: High
Volume: Moderate

OPTIONAL POST WOD

Grunt Work Accessory:
4 Rounds For Quality:
50′ Farmers Carry
:30sec Handstand Hold

Tuesday 5.10.22

WARMUP

10 min AMRAP

1 min cardio

:30 jump rope

10 Banded Bench Press from the rig

10 Ring Rows

10 Plate Thrusters

10 Halos

3-5 Pull-ups

Then…

:30 Deep Squat Hold

:30 Hamstring Stretch

1:00 Chest/Pec Stretch on Wall

STRENGTH

Double DB Strict Press:
10-8-6-4-2

Bent Rows

4×8

WOD

For Time:
50 Pull Up (Rx+ C2B) (Fit Ring Rows)
100 Wallballs (Rx+ 30/20) (Rx 20/14) (Fit 14/10)
200 Double Under
Goal- Sub 12-minutes

**Scale this workout by breaking into rounds.

STIMULUS:
Duration: Moderate
Weight: Light
Skill: High
Volume: High

OPTIONAL POST WOD

Ladder Accessory:
Unbroken Strict Handstand Push Up
8-6-4-2-4-6-8
*Rest 1-2minutes between sets.

Monday 5.9.22

WARMUP

10 min AMRAP

1 min cardio

5 Air Squats w/ :03sec pause

5 ring rows

3 inchworms w/ push-up

3 burpees

5 box steps/jumps

3 Kip Swings

3 pull-ups

Then..
–10ea Lying Thoracic Twist w/ a :01sec pause
–10 Roll Over V-Sit

STRENGTH

Back Squat:
10-8-6-4-2

Weighted Pull Up:

*Build to a heavy single weighted strict pull up.

*Then take 50% of daily 1RM and do a max set of strict pull ups.

**If you do not have strict pull-ups, do 3×5 of the variation you have been working on.

WOD

18 min AMRAP
12 Altnernating Dumbbell Snatch (Rx+ 70/50) (Rx 50/35) (Fit 35/25)
15 Burpee
18 Box Jump Over (24/20)

OPTIONAL POST WOD

Posterior Chain Accessory:
2-3 Rounds For Quality
10ea Feet Elevated Single Leg Glute Bridge
:20-:30sec Hip Hinge + Lateral Raise Hold

https://vimeo.com/518810852

Friday 5.6.22

WARMUP

10 min AMRAP

1 min cardio

10 Air Squats

3 Wide Leg Inchworms

10 DB Floor Press

5 Push-ups to Down Dog

5 KB Deadlift

5 KB Swings

5 KB Goblet Squats

Then…

Barbell Warmup + DL + Squat Clean

STRENGTH

Take 15 min to warmup for the WOD

WOD

Partner Linda
10-9-8…1
Deadlift (315/225)
Bench Press (185/125)
Squat Clean (155/105)

*This will still be the same amount of volume as the individual version but essentially an interval. Partner one completes the round of 10 Deadlift, 10 Bench Press, 10 Squat Cleans, then partner two does 10,10,10, then partner 1 does 9,9,9 partner 2 does 9,9,9 etc. Continue this until both partners have finished the workout. **Weights will vary depending on who you are partnered with so don’t stress too much here. Try to pick a partner with similar weights on the bench press mainly. You can set up multiple bars if needed for the other lifts (and if there are enough bars).

OPTIONAL POST WOD

800m run x 2

Thursday 5.5.22

WARMUP

3 min cardio

1 min each: up dog, down dog, Childs pose, thread the needle, lying shoulder t Stretch, lizard pose, pigeon pose, standing forward fold, couch stretch

STRENGTH

KB Single Leg RDLs

3×5 each

KB Bent Row

3x5each

Pallof Press

3×10 each

IYT

3×5

WOD

2 Rounds: Recovery Pace or go hard if you missed a workout this week

1 min cardio

1 min ab mat sit-ups

1 min cardio

1 min Russian Twists

1 min cardio

1 min flutter kicks

1 min cardio

1 min Superman’s

1 min cardio

1 min plank

NOT OPTIONAL POST WOD

5 min foam roll