May 8-13 WODs

Monday

Warm Up
400m Run

 

Joint Prep
2 Rounds
10 Dr Tri Blue Ball Extravaganza (under/behind leg)
10 Standing Arc-Pause-Slide Band Stretch
10 Instep Squats

 

S/T – FRONT SQUAT

4 x 6 @ 40%
3 x 5 @ 50%
2 x 4 @ 55%
1 x 3 @ 60%

 

WOD
10min EMOM
EVEN: 40 x DOUBLE UNDERS
ODD: MAX EFFORT BURPEES

*SCORE IS TOTAL BURPEES

 

CORE FINISHER: 50 x SCISSOR KICKS UP & DOWN

 

L1 – SINGLE UNDERS
L2 – 20 DOUBLE UNDERS / ATTEMPTS
Rx – Above
Comp – UNBROKEN SETS OF DUs

 

Tuesday

Warm Up
PVC Circle Circus

 

Joint Prep
60 Sec Back Ext Hold
20 Shoulder Un-shrugs
20 Box Step Ups High Knee (foot stays on box)
10 Push Up 3-2-1 Squat(as a group)

 

S/T

5 ROUNDS WORKING UP TO AHAP

5 & 5 PISTOLS

** SUPERSET WITH

5 & 5 SINGLE ARM DUMBBELL / KETTLEBELL ROW

 

WOD

-TEAMS OF 3/4, WATERFALL STYLE

5 ROUNDS: (REPS PER PERSON)
10 x USA KETTLEBELL SWINGS 53/35
15 x TOES TO BAR
20 x SITUPS
25 x AIRSQUATS

 

CORE FINISHER: 25 & 25 CROSSBODY LOW-HIGH

 

L1 – (26/18), V-UPS
L2 – (35/26), KNEES TO SOMEWHERE
Rx – Above
Comp – (70/53)

 

Wednesday

Warm Up
2 Rounds
200m Run
10 Inch Worms

 

Joint Prep
2 Rounds
30 sec Back Ext
10 KB Windmills
10 Single Arm KB Overhead Revers Lunge

S/T – DEADLIFT

1 x 10 @ 50%
2 x  5 @ 70%
2 x 3 @ 80%
2 x 2 @ 85%
2 x 1 @ 90%

 

WOD

15 MIN AMPRAP:
400m RUN
15 x PULLUPS
25 x PUSHUPS
35 x SQUATS

 

CORE FINISHER: 15 x SLAMBALL HEAD TO TOES

 

L1 – RING ROWS
L2 – BANDED PULLUPS
Rx – Above
Comp – CHEST TO BAR

 

Thursday

Warm Up
21 Squats
15 Push Ups
9 Ring Rows

 

Joint Prep
2 Rounds
10 Scap Pull Ups (convex, not concave)
10 Iron Crosses
10 Floor Wipers

 

S/T –

HANDSTAND PUSHUP TECH + HANDSTAND WALK
FIND THE TIME TO COMPLETE:
4 x 10 WEIGHTED GLUTE BRIDGES

OR
4 x 5 & 5 ONE LEGGED BRIDGES

 

WOD

21 – 15 – 9
THRUSTERS (115/85)
SITUPS
BAR OVER BURPEES

 

CORE FINISHER: 30 x OPPOSITE LEG/ARM RAISE PLANKS

L1 – (65/45)
L2 – (95/65)
Rx – Above
Comp – (135/95)

 

Friday

Warm Up
3 Rounds as group
3 Min EMOM
30 Sec Wall Sit
ME Wall Balls

Joint Prep
3 Rounds
10 Dr Tri Blue Ball extravaganza
10 3-2-1 Drop Squats
10 Squat Pressing Balance

 

 

S/T

7min @ EACH STATION

  • MAX EFFORT SLAMBALL PUSHUPS
  • 30 x BANDED YOKE SQUATS
  • 5 x DUMBBELL BENCH PRESS (AHAP)
  • 30 x SINGLE LEG KETTLEBELL DEADLIFT

 

WOD

5 x MUSCLE UPS

10 x CLEAN & JERKS (95/65)

7 x CHEST TO BAR PULLUPS

7 x CLEAN & JERKS (155/105)

10 x PULL UPS

5 x CLEAN & JERKS (185/125)

 

CORE FINISHER: 40 X CRUNCHCYCLES

 

L1 – PULLUPS – BANDED PULL UPS – JUMPING PULLUPS, (45/35 – 75/55 – 115/85)

L2 – C2B – PULLUPS – BANDED PULL UPS, (65/45 – 115/85 – 135/95)

Rx – Above

Comp – RING MUs – BAR MUs – C2B, (135/95 – 175/115 – 205/135)

 

Saturday

Warm Up
5 Min EMOM ME- as group
Jumping Jacks
Mountain Climbers
Squats
Push Ups
Sit Ups

Joint Prep
Group Circle

 

WOD
5 Rounds
30 Wall Balls (20/14)
20 Box Jumps (24/20)
10 Push Ups
1 Hill Climb
1 Rope Climb

 

 

*******METCON*******

Monday

Warm Up
800m Run
30 Squats
20 Push Ups

 

WOD
25 Min AMRAP
30 Mountain Climbers
20 Jumping Pull Ups
10 Sledge Hits 

 

Tuesday

Warm Up
3 Rounds
400m Run
20 Flutter Kicks
10 Back Ext

 

WOD
5 Rounds 1 min rest between rds
1 Min ME Each Station
Lateral Jump over Cones
Burpees
Ring Rows
Plank Hold or Handstand Hold
Sit Ups

 

 

Wednesday

Warm Up
3 Rounds
200m Run
20 Squats
20 Lunges

 

WOD
25 Min AMRAP/Time Cap
Death By 3 Sit Ups
Death by 5 Russian KB Swings
Death By Burpees

 

Thursday

Warm Up
21-15-9
Squats
Sit Ups
Push Ups

 

WOD
2 Rounds- 3 min rest between rds
10 Min AMRAP
5 Burpees
5 Slam Balls
5 KB Sumo Deadlift High Pulls

 

Saturday

Warm Up
1 Mile Run

WOD
25 Min Team (3 people) WOD
Station A(on one side of the gym)- ME Slam Balls
Station B- (on the other side)- ME Russian KB Swings
Between Stations- Bear Crawl

One person starts with ME slam balls; another person starts with ME KB Swings , the next person starts bear crawling from Station A towards station B. When they get there, they tag that person and switch. Then that person bear crawls toward station A and tags that person to switch… repeat for 25 Min for Max Reps.

 

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