Saturday – 5/21/22

Partner WOD – 1 person works at a time except the run

100 Wall Balls 20,14
100 AM KB Swings (53/35)
100 Double Unders
100 Push ups
100 Sit-Ups
100 Squats

Every 3 minutes perform 200m run together. First run begins at minute 3.

Friday – 5/20/22

13min AMRAP (or for time) of:
3 wall balls (20/14 – 10/9)
3 pull ups
200m row
6 wall balls
6 pull ups
300m row
9 wall balls
9 pull ups
400m row
18 wall balls
18 pull ups
500m row
3 thrusters (45/35)
3 ring rows
200m run
6 thrusters
6 ring rows
300m run
9 thrusters
9 ring rows
400m run
18 thrusters
18 ring rows
500m run

Thursday – 5/19/22

WOD
A: Every 2 minutes on the minute for 10 minutes: 1 Front Squat (all reps at 90%)

B: 15min to complete:
10m Walking Lunges
10 Hollow Rocks
1 Wall Walk
9m Walking Lunges
9 Hollow Rocks
1 Wall Walk
8-8-1
7-7-1
6-6-1
5-5-1
4-4-1
3-3-1
2-2-1
1-1-1
Remainder of time: Max reps Burpees

Score – # of Burpees (or reps you completed)

Endurance

A: 6 minute run out, run back in.

B:
AFAP: 4 Rounds of 250m Row and 8 Wall Balls (14/20)
– Rest 2 minutes
AFAP: 5 Rounds of 200m Row and 6 Wall Balls (14/20)
– Rest 2 minutes
AFAP: 6 Rounds of 150m Row and 4 Wall balls (14/20)

Wednesday – 5/18/22

3min AMRAP of
3 Power Snatches 75/55
6 Burpees over the bar

Rest 1 min

3min AMRAP of
3 Power Cleans 75/55
6 Pull-Ups

Rest 1 min

3min AMRAP of:
3 Push Jerks 75/55
6 Double Unders

Rest 1 min

3min AMRAP of
3 Clusters 75/55
6 Toes to Bar

Tuesday – 5/17/22

A: Every 2 minutes on the minute for 12 minutes: 2 Push-presses (all at 85%)

B: Deadlifts:
5@40%
5@50%
5@60%
2×5@70%
3×3@75%
2×2@80%

C: Tabata Planks

Monday – 5/16/22

A. Toes to Bar Technique Work

B. 10 Rounds for time of: (15min Cap)
4 Pistols (2/2)
4 Double Unders
4 Sumo Deadlift High-pulls (95/65)
4 Abmat Sit-ups
4 Push-ups

Saturday – 5/14/22

Every 2 minutes on the minute for 30 minutes:
5 Back Squats (115/85)
5 Burpees
100m Run

Friday – 5/13/22

A: Kipping Pull-up clinic

B: For Time: (RX+ sub Handstand Push-ups for Z press)
10 DB Z Presses – 1 Pull up
9 DB Z Presses – 2 Pull up
8 DB Z Presses – 3 Pull up
7 DB Z Presses – 4 Pull up
6 DB Z Presses – 5 Pull up
5 DB Z Presses – 6 Pull up
4 DB Z Presses – 7 Pull up
3 DB Z Presses – 8 Pull up
2 DB Z Presses – 9 Pull up
1 DB Z Presses – 10 Pull up

Thursday – 5/12/22

8 min of Cal Row – Complete 8 Double DB Snatches (35/20) at the top of each minute

Rest 4 Minutes

8 min of Double Unders – Complete 8 DB Thrusters at the top of each minute

Wednesday – 5/11/22

A. 10 minutes to find Thrusters 3-rep max

B: E2MOM for 12 minutes: 2 reps of Front Squat at 85%

C: 21 – 15 – 9 Reps for time of:
Power Cleans
Push-ups

Tuesday – 5/10/22

A. Box Jump Practice – 5×3 building in height

B. 15 Minute AMRAP of:
5 Bear Complexes* (95/65)
5 Pull-Ups
5 Ring Dips
250m Row
* 1 Bear Complex= 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press

Monday – 5/9/22

A. Rope Climbing Practice

B.”WHITE” (cap 25min)
5 Rounds for time:
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run

Friday – 5/6/22

A: Every 2 minutes on the minute for 14 minutes:
2 Push Presses @ 80%

B: Deadlift
2×5 at: 65%
3×3 at: 70%
2×2 at: 75%

C: 6 min AMRAP of
Farmer Carry to No Parking sign back
Max Knees to Elbows (max before failing)
Score is amount of K2E

Thursday – 5/5/22

A: Toes to Bar Clinic

B: 4 Rounds for time of:
20 Wallball Sit-ups
20 Push Up + Db Pull Under
Reverse sled-walk to no parking sign (95/55)

Wednesday – 5/4/22

A: 5.5.5.5.5 reps of Thrusters (add weight each round to heavy for the day)

B: 12-9-6 Reps for time of:
Cal Row
Pull-ups
Box Jumps (24/20)

Tuesday – 5/3/22

A. Front Squat – E2MOM 14:
2 reps at 80%

B. 5 Rounds:
1 min on & 1 min off = 1rd
10 Double DB Power Cleans into Max Burpees
RX=45/30
Score is Total Burpees

Monday – 5/2/22

2 Rds of
10 wall balls
5 pull ups

into 200m run

Then 4 rds of
10 alt. DB snatch
5 toes to bar

into 400m run