Programming: May 9th - 13th, 2022
Monday, May 9th, 2022
Warm up: 2 rounds for quality of:
1minPlank Hold
20secChilds Pose
10 Pike Push-ups
10Alternating V-ups
10Jumping Dips
3x (3Strict Press + 3 Push Press + 3 Front Rack Stretches) 45/35
Strength: Push Press
Warm Up:5-5-5 Working: 5-5-5-5-5
DB/Light: Push Press
7-9 Reps x 9-10 Rounds
Bodyweight: Pike Push Ups
9-12Reps Every 2min x 10 Rounds
WOD: 10 min AMRAP of:
3 Push Press
Rx-185/125| Int-155/105 | S-Pick Load
7Toes-to-bars
No Bar/Bodyweight Mods:
3 Push Press OR Pike Push Ups
3 Toes to Bar OR V-Ups
Tuesday, May 10th 2022
Warm up: Partner Warm Up:
100m Run<> Plank Hold
100m Run<> Down/Up Dog Stretch
100m Run<> Hollow Hold
100m Run<> Over Under
WOD:800m Run OR 4min Cardio
Then:50-40-30-20-10
Double Unders
Ab Mat Sit-ups
Push-ups
Then:800m Run OR 4min Cardio
Wednesday, May 11th, 2022
Warm up: For quality:
400m RunOR 2min Cardio
10 AltSamson Lunges
10 DropSquats
10 DeckSquats
10Side-Step Lunges
1Burgener Clean Warm-up 45/35
Strength:1 Squat Clean + 1 Front Squat
+ 1 Hang Cluster
Warm Up:1-1-1 Working: 1-1-1-1-1-1
DB/Light:1 Squat Clean + 1 Front Squat
+ 1 Hang Cluster
2-3 Reps of Complex X 8-9 Rounds
Bodyweight:5 Air Squats + 5 Squat Jumps
+ 5Burpees
X 10Rounds
WOD: For time:
300m Run OR 90sec Cardio
30 Alt Pistols
9 Cleans155/105 lbs
200m Run OR 1min Cardio
20 Alt Pistols
6 Cleans155/105 lbs
100m Run OR 30sec Cardio
10 Alt Pistols
3 Cleans155/105 lbs
DB/Light/Bodyweight Modifications:
12-10-8
Cleans OR Burpees
Thursday, May 12th, 2022
Warm up: 8 min AMRAP of:
3minMobility
Then, AMRAP in remaining time of:
10 No Push-up Burpees
5/3 Row Calories
10 Mule Kicks
10 Plate Ground-to-Overhead 45/25
Strength:1-Arm DB Hang Clean & Jerk
Warm Up:2-2-2 Working: 2-2-2-2-2
Bodyweight:5 Push Ups + 5 Pike Push Ups
Every2min x 7-8 Rounds
WOD:4 Rounds
2min Per Station for Max Reps
Row Calorie
30secRest Between Rounds
4 Rounds
2min Per Station for Max Reps
10 1-ArmDB Hang Clean & Jerk 50/35
10Burpee Over Dumbbells
30secRest Between Rounds
For Each Cycle Restart AMRAP
No Rower/Bodyweight Modifications:
Row =Sumo High Pulls OR Shuttle Run
DB Hang Clean & Jerk =
Push Ups+ Pike Push Up
Friday, May 13th, 2022
Warm up: 2 rounds for quality of:
10Forward + Reverse Lunges
10Active Pigeons
10 Side Plank Rotations
10 Beat Swings
10x (1Back Squat + 1 Barbell Good Morning + 1 Behind-the-Neck Strict Press) 45/35 lbs
Strength: Deadlift 10-8-6-4-2
2minRest Between Sets
DB/Light: Deadlift 14-12-10-8-6
2minRest Between Sets
Bodyweight:
10 Mule Kicks + 10 1-Leg Glute Bridges
1minRest Between Sets
Rx WOD: 13 rounds for time of:
1Deadlift 315/205 lbs
1 Bar Muscle-up
Int WOD: 13 rounds for time of:
1Deadlift 275/185 lbs
1 Strict Chest to Bar Pull Up
Scale WOD: 13 rounds for time of:
1Deadlift 225/155 lbs
1 Strict Pull Up
Bodyweight/No Bar Modifications:
Deadlift= 2 1-Leg Glute Bridge (Each Leg)
Bent Over Row OR Archer Push Ups
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