Programming: May 16th - 20th, 2022
Monday,May 16th, 2022
Warm up: 2 rounds for quality of:
200m Run OR 1min Cardio
20 Alt Plank Shoulder Taps
5 Mule Kicks
5 Donkey Kicks
5 Handstand Wall Kick-ups
20secWall Handstand Hold
10 Banded Strict Press
2x (4Thread-the-Needles
+ 4 Lat Stretch In child’s Pose
+ 4 Alt Scorpion Stretches)
Strength:3 Rounds
45sec of Each for Max Reps:
Bicycle Crunch
15secRest
Side Plank Rotation
15secRest
Crab Toe Touch
15secRest
Mountain Climbers 2 Count
15sec Rest
WOD: For time:
15 – 12– 9
Strict Handstand Push-ups
21Sit-ups After Each Set
--then: 15 – 12 – 9
Strict Ring Dips
21Sit-ups After Each Set
--then: 15 – 12 – 9
Push-ups
21Sit-ups After Each Set
Scale/Modifications:
Strict HSPU = Pike Push Ups
Ring Dips = Bench Dips
Tuesday, May 17th, 2022
Warm up: 4 Rounds
20secWORK | 10sec REST
Jump Rope
Reverse Lunge
Toy Soldier
Alt Single Leg Glute Bridge
Strength: Every 3min x 18min Alternating Between:
8Bulgarian Split Squats
8 1-LegRomanian Deadlifts
No Weight Modification:
10-12Bulgarian Split Squats
12 1-LegGlute Bridges
WOD:5 min AMRAP of:
50Double Unders
12Deadlifts 155/105 lbs
DB/Light Weight: 5min AMRAP
50Double Unders OR 75 Singles
15Deadlifts
No Bar/Rope: 5min AMRAP
75Vertical Jumps
20 1-LegGlute Bridges
Wednesday, May 18th, 2022
Warm up: 10 mins do:
3minMobility
Then, AMRAP in remaining time of:
10 Med Ball Clean & Press 20/14 lbs
10 Med Ball Squat Jumps 20/14 lbs
5/3 Row Calories
10Pigeon Pose On Boxes
10 Push Press 45/35 lbs
WOD:5 Rounds For Time of:
20 Wall Balls 20/14 lbs, 10 ft
20 Sumo DL High-pulls 75/55 lbs
20 Box Jumps 20 in
20 Push Press 75/55 lbs
20 Cal Row
1minREST
DB/No Box/Row: 5 Rounds of:
20 1-DBThruster OR Jump Squats
20 DB/KB Sumo DL High-pulls
20Box/Broad Jumps OR Lunges
20 Push Press OR Push Ups
20 Cal Row OR 40 Sumo High Pulls
1minREST
Bodyweight:
20 Sumo High Pulls = 20 Air Squats
20 Cal Row = 40 Air Squats
Thursday, May 19th, 2022
Warm up: 2 rounds for quality of:
10 No Push-up Burpees
10Russian Push-ups
10 Pike Push-ups
5Scorpion Stretch Each Sides
10Alternating V-ups
10 Beat Swings
Strength: DB Shoulder Press
Warm Up5-5 Working: 5-5-5-5-5
DB Bent Over Row
Warm Up: 10 Working: 10-10-10-10
Bodyweight: Pike Push Ups
Warm Up 5-5 Working: 7-7-7-7-7
Push Ups
Warm Up: 10 Working: 10-10-10-10
WOD:4min AMRAP x 2 Rounds of:
4Toes-to-bars
5Burpee-to-Target 6 ins
6Chest-to-bar Pull-ups
Rest 2mins between each cycle.
For each cycle restart the AMRAP.
No Bar: 4min AMRAP x 2 Rounds of:
4 V-Ups
5Burpee-High Jump
6 Bent Over Row OR
8 Push Ups
Rest 2mins between each cycle.
For each cycle restart the AMRAP
Friday, May 20th, 2022
Warm up: For quality:
20 Butt Kickers
20 High Knees
10 Side Lunge + Squat + Calf Raise
10Down/Up Dog Stretches
10 Pvc Bottom Squat Pass Through
10 PVC Snatch Balances
10 The Pvc Snatches
Strength: Every 1min x 9mins Alternating Between:
3 Hang Power Snatch pick load
100m Run
3Overhead Squats pick load
DB/Light: Every 1min x 9mins Alternating Between:
3 Hang Snatch Each Arm
100m Run OR 30sec Cardio
3Overhead Squats Each Arm
Bodyweight: Every 1min x 9mins Alternating Between:
5 Archer Push Ups Each Arm
100m Run OR 30sec Cardio
8Jumping Squats
WOD:7 rounds for time of:
200m Run OR 1min Cardio
5 Hang Power Snatch 155/105 lbs
5Overhead Squats 155/105 lbs
DB:7 rounds for time of:
200m Run OR 1min Cardio
5 DB Hang Snatch Each Arm
5Overhead Squats Each Arm
Bodyweight:7 rounds for time of:
200m Run OR 1min Cardio
5 Archer Push Ups Each Arm
10Jumping Squats
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