Tuesday 5.3.22

WARMUP

10 min AMRAP

1 min cardio

10 Walking Lunges

5 KB Deadlift

5 Russian KB Swings

5 Goblet Squats

3 Kips Swings

3 Toes to Bar

Then…

KB Snatch Practice w/ Coach

Single Arm Swing + Snatch

STRENGTH

KB or DB Snatch

3×5 each

*Practice your KB snatch or just go heavier on the DBs.

Banded Pull Aparts

3×15

WOD

Buy In: 60/48 Calorie Bike (sub 80/60 on the row)
Then…
AMRAP 20min
6 Toes to Bar
12 Russian Kettlebell Swing (Rx+ 70/53) (Rx 53/35) (Fit 35/25)
18 Goblet Walking Lunge

**Look at the clock when you are done with your bike, then your 20 minutes start. 2 Scores: Time completed and total reps (not including the bike)

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

OPTIONAL POST WOD

Grunt Work:
3 Rounds For Quality:
5 Double Kettlebell Clean
50′ Double Kettlebell Overhead Carry
50′ Double Kettlebell Front Rack Carry

Monday 5.2.22

WARMUP

10 min AMRAP

1 min cardio

10 Air Squats

3 Inchworms w/ Push-up

5 Ring Rows

10 Light DB Strict Press

3+3+3 Scap, Kip, Pull-ups

Then…

1 min deep squat hold

STRENGTH

Strict Press :
9-7-5-3

*Increasing in weight each set.

Banded Pullups

3×10-20

**If you completed 3 sets easily last week, do 4 sets this week.

WOD

“Bring Sally Up”

Back Squats – (Rx+ 135/95) (Rx 95/65) (Fit Body Weight)

**Every time the song says “bring Sally up” you stand up, and “bring Sally down” you go down. When you are “down” make sure you aren’t losing tension in your core, so you don’t hurt your back! This is tough even with body weight, so choose weight appropriately.

OPTIONAL POST WOD

Midline:
Side Plank + Reach Through
3 x 10ea

GHD Sit-Up
3 x 10-15 reps

GHD Hip Extension Hold or Superman Hold:
Accumulate 3 minutes

Friday 4.29.22

WARMUP

10 min AMRAP

1 min cardio

10 banded side steps

10 Air Squats

5 Jump Squats

10 DB Strict Press

10 banded external rotation

Then…

BB Warmup + Power Clean + Push Jerk

STRENGTH

EMOM x 10 – Use this time to warmup up for the WOD!

1 Power Clean + 1 Front Squat + 1 Push Jerk

WOD

EMOM x 10:
3 Power Cleans
3 Front Squats
3 Push Jerks

*Score Is Lowest Completed Weight

  • Conditioning Category: Grind
  • Athletes choose their own weights.
  • Power clean can be performed in singles. Ideally, the front squats into the push jerks are completed unbroken. However, as long as you make all reps within the minute, the weight will count.
  • The idea is to choose a challenging weight to use across all sets.
  • Score: Lowest weight. If you miss a minute, your score will be zero. Choose your weights wisely!

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 4.28.22

WARMUP

10 min AMRAP

1 min cardio

10 DB Floor Press (light)

10 DB Row (light)

10 DB Snatch (Light)

10 Box Step Ups

Then…

3-5 min foam roll

STRENGTH

Pausing Bench Press (3 sec pause at bottom)

3×5

Bent DB Rows

3×10

WOD – Recovery Pace

400m Run/500m Ski/Row
20 Alt DB Clean and Jerk (50/35) (35/25)
20 Empty Barbell Good Morning (45/35)
1 min Plank
1000m Calorie Bike
20 Alt DB Snatch (50/35) (35/25)
20 Empty Barbell Romanian Deadlift (45/35)
1 min Plank
400m Run/500m Ski/Row
20 Alt DB Front Rack Box Step Ups
20 Barbell Front Squat (45/35)
1 min Plank

STIMULUS:
Duration: Long
Weight: Light
Skill: Moderate
Volume: Recovery

OPTIONAL POST WOD

Midline Accessory:
3 Rounds For Quality:
Russian Twists x 20 reps
Flutter Kick x :30seconds

Wednesday 4.27.22

WARMUP

10 min AMRAP

1 min cardio

10 Banded Side Steps

10 Light KB Upright Rows

10 PVC Passthroughs

10 PVC OHS

Then…

10 PVC Sotts Press

Then…

BB Warmup

STRENGTH

EMOM 9 min:
–Min 1, 2, 3: OHS x 2 (60%)
–Min 4, 5, 6: OHS x 2 (65%)
–Min 7, 8, 9: OHS x 2 (70%)
From the rack or the ground. Share racks as needed.

*Sub Front Squat if needed

WOD

Buy In: 50 Double Unders

21-15-9

Snatch (Rx+ 135/95 Squat Snatch) (Rx Squat Snatch 95/65) (Fit: Power Snatch 75/55)

Cal Bike

Buy Out: 50 Double Unders

OPTIONAL POST WOD

5 Rounds For Quality Bodyweight Version:
:30sec per side Side Plank Hold
:45sec Plank Hold
50ft Bear Crawl

Tuesday 4.26.22

WARMUP

10 min AMRAP

1 min cardio

10 Air Squats

10 Samson Lunges

5 Push-up to Down Dog

10 Light DB Press

Then…

:30 Deep Squat Hold

:30 Warrior Squats

10 each Side Lying DB Rotator Cuff

Then…

Take 5 min to warmup your Back Squat

WOD

Partner Workout
6 Rounds For Time:
Row 500 meters
10 Back Squat (Rx+ 225/155) (Rx 155/105) (Fit 95/65) -from the rack

**Immediately Into the next 6 Rounder**

6 Rounds For Time:
Row 500 meters
10 Handstand Push Up (Fit: Push-ups)

-Athletes work in a you go, I go fashion. While one athlete is working through a round the other is resting. Each athlete will complete 3 rounds of each. *Some of you can start on the second part if there isn’t enough rack space.

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

OPTIONAL POST WOD

Accumulate the following:
–50 Abmat Sit Up
–50 Hip Extension
–3 min in Wall Sit

Monday 4.25.22

WARMUP

10 min AMRAP

1 min cardio

10 Plate Thrusters

10 Halos

3 Inchworms w/ Push-up

10 Banded Pull Aparts

10 Double KB Deadlift (light)

5 Box Step/Jumps

3 Scap + 3 Kip + 3 PU

Then…

3 min pull-up practice (negatives, kipping, C2B, MU)

1 min up dog

1 min Childs pose

STRENGTH

Double KB Deadlift

3×10-15

Banded Strict Pull-ups (everyone uses a band!)

3×20

*Unbroken sets if possible! Or as few breaks as possible. Scale the reps back to 10, if 20 will take you more than 2-3 breaks.

WOD

3 Rounds For Total Reps:
1 Minute Max Wallballs (20/14)
1 Minute Max KB Sumo Deadlift High Pull (53/35)
1 Minute Max Box Jump Overs (24″/20″)
1 Minute Max Knees to Elbows (not knees to triceps! 😉)
1 Minute Max Bike Calories
1 Minute Rest

**Perform the movements in any order that you would like. Score is total reps across all rounds.

OPTIONAL POST WOD

3×20 each

Alt V-ups

Banded Side Steps

Friday 4.22.22

WARMUP

10 min AMRAP

1 min cardio

:30 Jump Rope

10 Plate Thrusters

10 Halos

10 PVC Passthroughs

10 PVC OHS

3 Scap + 3 Kip + 3 T2B

Then…

:30 Deep Squat Hold

:30 Warrior Squats

Then…

Burgener Warmup

STRENGTH

Snatch OTM x 9 min
Min 1: 3 @ 70%
Min 2: 2 @ 80%
Min 3: 1 @ 90%
//repeat cycle 3 times//

*Do Squat Snatch if you are able- Power Snatch or Power Clean for a Scaling Option

WOD

AMRAP 12 min:
4 Thruster (Rx+ 135/95) (Rx 95/65) (Fit65/45)
6 Toes to Bar
24 Double Unders

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

OPTIONAL POST WOD

For Quality:
15-12-9-6-3
Unbroken Handstand Push Up
D-Ball Ground to Over the Shoulder

Thursday 4.21.22

WARMUP

5 min cardio

10 Box Step Ups

5 Box Jumps

5 Inchworm to Down Dog w/ Push-up

Then…

5 min Foam Roll Back, Lats, Shoulders

SHOULDER MAINTENANCE:

Accumulate the following in as few sets as possible:
50 Band Pull Aparts
50 Straight Arm Banded Pull Down
50 Banded Face Pull
50 Banded Row
25 GHD Plate Muscle Snatch

WOD – Recovery Pace

AMRAP 10min:
20/16 Calorie Row
10 KB Box Step Up (Rx+ 70/53) (Rx 53/35) (Fit 35/25)
5 Push-Up

Then… Directly Into

AMRAP 10min:
20/16 Calorie Bike
10 Box Jump (24/20″)
5 Pull Ups

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

OPTIONAL POST WOD

Wednesday 4.20.22

WARMUP

10 min AMRAP

1 min cardio

5 KB Deadlift

5 KB Swings

3 Scap + 3 Kip Swings + 3 Pull-ups

Then..

–2min Forward Fold
–1min per side Pigeon Stretch

Then…

BB Warmup + Power Clean + Push Jerk

STRENGTH

Weightlifting:
Touch and Go Power Clean and Jerk
5-5-5
-Rest 4 min between sets, adjust weight as needed on each set.

WOD

For Time:
12 Deadlift (Rx+ 315/225) (Rx 225/155) (Fit 155/105)
9/6 Bar Muscle Up
9 Deadlift
6/3 Muscle Up
6 Deadlift
3/1 Muscle Up
Goal- Sub 8 minutes

STIMULUS:
Duration: Short
Weight: Heavy
Skill: High
Volume: Low

OPTIONAL POST WOD

Ladder Work:
Rope Climb or Sled Drag
6-5-4-3-2-1
-Rest 1-2min between sets