Programming: May 7th - 11th

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Monday, May 7th 2018

Warm Up: 400m Run

30 Sec Squat Hold/10 OHS w/ pvc

30 Sec Handstand Hold/10 Down Dog-Up Do with push up

10 V-ups

2 rounds (without the run)

Strength: 1 RM OH Squat

(warm up 5-3-1-1-1)


2 WODs with a 5 min rest in btw


Air Bike Cal - Toes To Bar - HSPU

Rest 5 min


Row Cal - Ring Dips – Wall Balls
Tuesday, May 8th 2018

Warm Up: Run 200m with Jump Rope

10 Good Mornings

10 Deep lunges

10 Plank Shoulder Taps

1 Round then:

Warm Up WOD:

As many reps in 5 mins as you can of:

Row, 1000 m

Double Under

Strength: Shoulder Press + Push Press + Push Jerk + Split Jerk

*1 rep is all 4 movements. Goal is to really work the technique of all of these)

WOD: Complete as many rounds as possible in 15 mins of:

10 Push Press, 75/55 lbs

10 Kettlebell Swings, 53/35 lbs

10 Box Jumps, 24/20 in

Wednesday, May 9th 2018

Warm Up: Line Drills

Strength: Pistol prep, specifically:

Weighted Stand Up 4-4-4-4-4

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD: “Bradley”

10 rounds for time of:

Sprint, 100 m

10 Pull-ups

Sprint, 100 m

10 Burpees

Rest 30 secs

Thursday, May 10th, 2018

Warm Up: Row 250m


Push Ups

Good Mornings

Goblet Squats (pick load)

Row 250

Strength: Deadlift 2-2-2-2-2

WOD: 3 rounds for time of:

10 Deadlifts, 275/185 lbs

50 Double Unders

Friday, May 11th, 2018

Warm Up: 30 Sec of each:

Med Ball toe taps

Jumping Jacks

Plank Hold

Deep lunges

Russian twist with the med ball


Warm Up the Bear Complex

Strength:2 Bear Complexes, pick load

Every 1 min for 10 mins.

WOD: For time:

Run, 400 m

30 Back Squats, 95 lbs/ 65

Run, 400 m

20 Front Squats, 95 lbs/65

Run, 400 m

10 Overhead Squats, 95 lbs/65

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