May 20-26, 2019
Monday May 20
Holiday
Tuesday May 21
Back Squat
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%
Front Squat
5 @ 60%
3×5 @ 65%
Wednesday May 22
0-12 Min
4 Rounds
50 Double Unders
15 Push Press 75/55
10 Toes 2 Bar
12-24 min
21-15-9
DB Burpee 50/35
Pull Up
Thursday May 23
AMRAP 35(moderate pace)
1 min Handstand Hold
40/30 Cal. Row or Bike
50′ Overhead DB Carry
100′ Walking Lunge
50′ Front Rack KB Carry
400 M Run
1 min FLR on Rings
Friday May 24
Back Squat
2×5 @ 65%
3×5 @ 70%
Front Squat
4×5 @ 60%
EMOM 15
Alternate
15-20 sec Lhang
30-45 sec Wall Sit
20 Russian Twists
Saturday May 25
Deadlift
3 sets of 6 @ 75%
For Time
15-12-9 Clean & Jerk 115/75
10-20-30 Push Up
10-15-20 Tuck Up
Sunday May 26
For Time:
2000 M Run
1000 M Row
50 DB Box Step Overs 50/35
May 13-19, 2019
Monday May 13
Back Squat
5@70%
5@80%
2@85%
3@90%
1@100%
Front Squat
5@65%
4@75%
4@80%
4@85%
Tuesday May 14
AMRAP 3
15 Power Clean 95/65
15 Burpee
rest 3
AMRAP 3
12 Power Clean 115/75
12 Burpee
rest 3
AMRAP 3
9 Power Clean 135/95
9 Burpee
rest 3
AMRAP 3
6 Power Clean 155/105
6 Burpee
Wednesday May 15
Partner WOD
3 Rounds For Time
200 M Row
400 M Run
600 M Row
Thursday May 16
Back Squat
4@70%
4@75%
4@80%
4@85%
Front Squat
5@60%
5@65%
2×5@70%
Friday May 17
5 Minute Easy Row/Bike
rest 1
AMRAP 6*add 2 reps each round
2 DB Snatch 50/35
2 Knee 2 Elbow
rest 2
EMOM 12
Min 1: 20-30 sec Seated Pike Up Hold
Min 2: 15-20 Sec/per side Side Plank
Min 3: 5 Seated Box Jumps to Ascending Height
Saturday May 18
EMOM 8
Alternate:
5-8 Ring Dips
5-8 Handstand Pushup
**Complete strict if able – complete with kip to scale
AMRAP 12
16 Wall Balls (20#/14#)
14 Pistols
12 Hand Release Pushups
200m Run
Sunday May 19
15 min NFT
10 Pendlay Rows (challenging weight but not too heavy for form breakdown)
8 Glute Ham Raises
2L Bear Crawl (1 forward / 1 reverse)
12 DB Pullovers (challenging weight but not too heavy for form breakdown)
R3
Tabata Double Unders
R3
Tabata Toes to Bar
May 6-12, 2019
Monday May 6
Back Squat
6@70%
6@80%
3@90%
2@95%
Front Squat
5@65%
4@75%
2×4@80%
Tuesday May 7
4 Rounds
In 3 minutes complete
15/12 Cal. Row
6 Toes 2 Bar
4 Pull Up
2 Chest 2 Bar
15 DB Shoulder to Overhead 50/35
AMRAP Burpee in remaining time
rest 2 min
Wednesday May 8
AMRAP 35(moderate pace)
30/20 Calorie Row
20 Step Ups 24/20
100′ Farmer Carry 70/53
20/15 Calorie Bike
30 second FLR on Rings
20 second Dead Hang
Thursday May 9
Back Squat
4@75%
3×4@80%
Front Squat
5@60%
5@65%
2×5@70%
Friday May 10
For Time:
20 Shoulder 2 Overhead 115/75
50 Double Under
400 M Run
30 Deadlift 225/155
100 Double Under
400 M Run
50 Double Under
20 Shoulder 2 Overhead
Saturday May 11
Snatch Balance
3 sets of 2 @ 80%
AMRAP 10
3 Hang Power Snatch 95/65
6 Overhead Squat
9 Bar Facing Burpee
Sunday May 12
4 Rounds
500 M Row
400 M Run
.3 Mile Bike
rest 90 seconds
Apr 29 – May 5, 2019
Apr 29
Back Squat
% work up to 4@90%
Front Squat
% work up to 3@90%
Apr 30
EMOM 12
Alternate:
Strict Handstand Pushups (Try for consistent total across rounds)
100m Run
R4
AMRAP 3
5/5 DB Hang Power Cleans (50#/35#)
12 Box Jumps
R90s
AMRAP 3
5/5 KB Snatch (53#/35#)
12 Burpees
May 1
Bench Press
Tempo 2s pause @ 1/2 way eccentric and 2s pause off chest
Ramp sets of 3 to max 8 sets
For Time:
6 Pullups
12 Double Unders
6 Toes to Bar
25 Double Unders
6 Pullups
50 Double Unders
6 Toes to Bar
75 Double Unders
May 2
Back Squat
% work up to 6@80%
Front Squat
% work up to 5@70%
May 3
Min 0-8
1000/800m Row (2:05 or less pace)
Min 9-17
1000m Run (5 min pace)
Min 18-26
Grace
30 Clean and Jerks (135#/95#)
May 4
“Brian Tripp”
AMRAP 23
3 Pullups
7 Wall Balls (20#/14#)
19 Situps
68 Double Unders
May 5
Partner WOD
3 Rounds OT1:15
DBall Cleans (100#/80#)
Bike (cal)
Sled (70#)
Burpee Box Jumps (24″/20″)
DB Snatch (50#/35#)
KB Rows (53#/35#)
Rest
**Break up work however you want
Apr 22-28, 2019
Apr 22
Back Squat
% work up to 6@85%
Front Squat
% work up to 5@85%
Teams of 2-4
Max Cal Bike in 6 min
Apr 23
Turkish Getup
2×4 (alternating)
Annie
50-40-30-20-10
Double Unders
Situps
Apr 24
Power Clean
7-5-3 (Work up to 85-90%)
21-18-15-12
Pullups
Hang Power Cleans (95#/65#)
Pushups
Apr 25
Back Squat
% work up to 8@80%
Front Squat
% work up to 5@70%
3 RNFT
6 Band Hip Extensions
10 Psoas Pulls (alternating 5 per side)
8 Adductor Planks (per side)
Apr 26
Work up to 80% Strict Press, overload 10-15% Push Press, overload 10-15% Push Jerk
Dennis Carey
Complete 20 reps of Strict Press – Push Press – Push Jerk @ 80% of Strict Press
R 30s between each complex
Apr 27
6 RFT
10 Deadlift 185/125
14 Pistol
7 T2b
Apr 28
AMRAP 40(Moderate Pace)
500 M Row
100′ Bear Crawl
20 Step Ups 24/20
50′ Dball Carry 100/80
.5 Mile Bike
100′ Suitcase/Waiter Carry AHAP
Apr 15-21, 2019
Apr 15
Back Squat
% work up to 6@85%
Front Squat
% work up to 5@80%
Tabata
Wall Balls (20#/14#)
Apr 16
OTM for 7 Rounds
15/12 Cal Row
16 KB Swings (53#/35#)
12 Burpees
Apr 17
12-9-6-3
Devils Press (50#/35#)
Run 200m after each set
R3
12-9-6-3
Chest to Bar Pullups
40 Double Unders after each set
Apr 18
Back Squat
% work up to 8@75%
Front Squat
% work up to 5@70%
3 RNFT
6 Half Kneeling Chops (per side)
8-12 Reverse Hypers
Apr 19
Good Friday
Apr 20
For TIme
400m Run
30 Toes to Bar
30 Wall Balls (20#/14#)
30 Renegade Rows (40#/25#)
60 Double Unders
30 Russian Swings (70#/53#)
400m Run
Apr 21
AMRAP 8
100m Farmers Carry (53#/35#)
8 Power Cleans (95#/65#)
8 Pushups
R4
AMRAP 8
12 Situps
9 Cal Row
6 Pullups
Apr 8-14, 2019
Apr 8
Back Squat
% work up to 6 reps @ 80%
Front Squat
% work up to 5 reps @ 75%
For Time
30-26-22
DB Lunges (50#/35#)
30s Rest Between Each Round
Apr 9
3 Rounds
4 min
Run 400m
4 min
10 Pull ups
6 Power Cleans (135#/95#)
6 Burpee Box Jump Overs (24″/20″)
Apr 10
AMRAP 18
40 Double Unders
20 Hollow Rocks
10 Hand Release Pushups
Apr 11
Back Squat
% work up to 8 reps @ 80%
Front Squat
% work up to 5 reps @ 70%
AMRAP 6
6 Toes to Bar
6 Deadlifts (225#/155#)
6 Bar over Burpees
Apr 12
Tempo Push Press
Up to heavy single
Partner WOD – For Time
800m Row
800m Run
40 Bench Press (135#/95#)
80 DB Snatches (50#/35#)
Apr 13
In 12 Minutes:
3 rounds
20/15 Cal Row
20 Box Jump Overs 24/20
15 DB Front Squat 50/35
In Remaining time Max Snatch
Apr 14
5 Rounds each for time
5 Ring Dip
20′ Handstand Walk
10 KB Swing 70/53
12/8 Cal Bike
rest 2 min
Apr. 1-7, 2019
Mon Apr 1
Back Squat
% work up to 4@80%
Front Squat
% work up to 3×5@70%
AMRAP 7
3,6,9,12…
Box Jumps (24″/20″)
Situps
Tues Apr 2
Groups of 2 OT2M x 2
Max Cal Bike
Max D-Ball Cleans (100#/80#)
Max Length Wheelbarrow
Max Burpees to Plate
200m Run (done together) + Max Double Unders
Wed Apr 3
Tempo Push Press
Up to 2RM
21-18-15
Double DB Power Snatch (50#/35#)
CTB Pullups
BB Strict Press (75#/55#)
Thurs Apr 4
Back Squat
% work up to 8@75%
Front Squat
% work up to 5@70%
4 RNFT
1L Bear Crawl
1L Reverse Bear Crawl
30s Side Plank L
30s Side Plank R
Fri Apr 5
Practice Jumping Bar Muscle Ups for 10 min
For Time:
750/700m Row
6 Rounds
6 Handstand Pushups
6 Hand Release Pushups
10 Ring Rows
Sat Apr 6
Deadlift
Ramp over 3 working sets to 5 reps @ 70-80%
AMRAP 12
5 Hang Squat Snatches (75#/55#)
20 Double Unders
10 Power Snatches (75#/55#)
20 Double Unders
Sun Apr 7
4 RFT
Row 400m
R2
Run 800m
R2
March 25-31, 2019
Monday March 25
Tempo Push Press
Find Heavy 3 RM
4 Rounds For Time
20 WallBalls 20/14
10 Burpee
Tuesday March 26
Flight Simulator
Unbroken Double Unders
rest 2
AMRAP 5
6 Ring Dips
6 Push Up
12 KB Clean 2×53/35
rest 2
For Time
75/50 Cal Bike
Wed. March 27
Back Squat
1 Rep Max
Row 500 M rest 2
Row 500 M
Thursday March 28
AMRAP 8
12 Alt. DB Snatch 50/35
25′ Overhead Walking Lunge @ 50/35
12 Alt. DB Snatch
25′ Overhead Walking Lunge
rest 3
AMRAP 8
6 Pull Up
12 Medball Clean 20/14
24 Sit up
Friday March 29
“The Crushinator”
AMRAP 20
Deadlift 155/105
Power Clean
Front Squat
Jerk
Saturday March 30
6 Rounds For Time
3 Bar Muscle Ups
10 Toes 2 Bar
15 KB Swing 53/35
20 Box Jump Overs 30/24
Sunday March 31
For Time
200 Double Unders
1000 M Row
100 Box Step Ups 24/20
2 mile Bike
March 18-24, 2019
Monday March 18
Tempo Push Press
Work to Heavy 4 Rep Max
Partner WOD
For Time
30-20-10 Bench Press 135/95
60-40-20 Cal. Row
Tuesday March 19
AMRAP 20
30 Wallball 20/14
25 Double Unders
8 Devil Press 2×50/35
25 Double Unders
12 Pull Up
Wed. March 20
Back Rack Reverse Lunge
3×16 @ Last weeks Weight
2K Row
Thursday March 21
For Time
200 M Run
then
2 Rounds
10 Burpees
10 Deadlifts 135/95
then
200 M Run
then
2 Rounds
8 Power Clean 135/95
12 Box Jumps 24/20
then
200 M Run
Friday March 22
Open 19.5
Saturday March 23
BB Row
3×10-12
Glute Ham Raise
3×10
3 RFT
40 Air Squats
30 Russian KB Swings (50#/35#)
20 Tuck Ups
Sunday March 24
AMRAP 5
15/12 Cal Row
12 DB Snatches (50#/35#)
R2
AMRAP 5
40 Double Unders
10 Pushups
R2
AMRAP 5
12 Burpees
10 Box Jumps (24″/20″)