WEEK of WORKOUTS

WEEK of WOD's

MONDAY, MAY 10th

A. Every 2 minutes for 5 sets (15 minutes), complete...

3 Pause Back Squats @75%

B. 10 min AMRAP

200m Run

10 Strict Pull-Up

-Rest 2 Min-

10 min AMRAP

200m Run

20 Push-Up

-Rest 2 Min-

10 min AMRAP

200m Run

30 Air Squat

- 2 options -

#1 at bodyweight

#2 with 20lb/14lb Vest (advanced)

*Score 200m as 1 rep

Target number of Round each set: 4-6 rounds

Minimum number Rounds before scaling: 3 rounds

Scaling option 1 (Masters 45+)

10 min AMRAP

200m Run

7 Strict Pull-Up

-Rest 2 Min-

10 min AMRAP

200m Run

15 Push-Up

-Rest 2 Min-

10 min AMRAP

200m Run

25 Air Squat

* Scaling Option 2

10 min AMRAP

200m Row

10 Rows

-Rest 2 Min-

10 min AMRAP

200m Row

20 Bar Push Ups

-Rest 2 Min-

10 min AMRAP

200m Row

20 Squats (to a box or ball)

TUESDAY, MAY 11th

For...

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MONDAY, MAY 3rd

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Pause Back Squats @70%

4 Negative Pull-ups @ 31X1 OR 8 Weighted Pull-ups (If Wtd Murph is your goal)

12 DB Bench Press (same wt as last week)

Immediately following Pause Squats, perform 3 Negative Pull-ups @31X1 tempo (use band to manage slow speed on way down) + 12 DB Bench Press Alternating Reps from Top Down (use next heaviest set of DBs from last month)

B. 3 Rounds, 4min AMRAP

3 Rope Climbs

15 Power Snatches (115/80lbs)

Max Reps Bar Facing Burpees

- 1 minute Rest btw rounds -

Target Reps: 12+ burpees each set (1min + of burpee time)

Scaling Option 1/ Masters RX: 95/65lbs

Scaling Option 2:

RC as high as possible, or feet on floor, Hang PS (65/35lbs), Burpees

TUESDAY, MAY 4th

A. Complete as many rounds and repetitions as possible in 14 minutes of:

• 60-calorie row

• 50 toes-to-bars

• 40 wall-ball shots, (20/14lbs)

• 30 cleans,...

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MONDAY, APRIL 26th

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Pause Back Squats @65%

3 Negative Pull-ups @ 31X1

12 DB Bench Press

Immediately following Pause Squats, perform 3 Negative Pull-ups @31X1 tempo (use band to manage slow speed on way down) + 12 DB Bench Press Alternating Reps from Top Down (use next heaviest set of DBs from last month)

B. 2 Sets

2 Rounds

Run 200m

15 GHD’s

Run 200m

10 Strict Handstand Push-Ups

-Rest 3:00 between sets-

Target time each set: 5-8 mins

Time cap: 8min

Scaling option 1 (Masters 45+)

2 Sets

2 Rounds

Run 200m

10 GHD’s

Run 200m

7 Strict Handstand Push-Ups

-Rest 3:00 between sets-

Scaling Option 2 (Beginner)

2 Sets

2 Rounds

Run 100m

15 Sit Ups

Run 100m

10 Bar Push Ups

-Rest 3:00 between sets-

TUESDAY, APRIL 27th

A. 3 rounds:

5 Muscle Ups (Bar or Ring) or 8 Burpee Pull-Ups

9 Hang...

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MONDAY, APRIL 19th

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Back Squats @65% with a 31X1 pace

Then, immediately perform 6-8 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around

*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth

B. 2 rounds for time:

12/9 Cal Echo Bike

10 Burpee Box Get Over (30/24)

5 Sandbag Cleans (150/100)

-Rest 3 minutes and go into-

For Time:

24/18 Cal Echo Bike

20 Burpee Box Get Over(30/24) *

10 Sandbag Cleans (150/100)

* Athletes can use hands for BBJO *

Target Time: 3-4 min + 4-5min

Time Cap: 5 minutes/ 6 minutes

Scaling Option 1/ Masters RX:

10/7 Cals, 24/20", 100/75lbs

Scaling Option 2:

8/5 Cals, 12", 50/30lbs

C.Mobility:

1 min forward fold (wide legs)

1 min seated QL stretch (each side)

1 min couch stretch (each side)

TUESDAY, APRIL 20th

A....

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MONDAY, APRIL 12th

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Back Squats @60% with a 31X1 pace

Then, immediately perform 5-7 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around

*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth

B. Every minute on the Minute (5 minutes)...

Max Cals ERG 30 seconds (rest 30 seconds)

- Rest 3 minutes -

Every minute on the Minute (5 minutes)...

Max Bar Facing Burpees 30 seconds (rest 30 seconds)

* you choose ERG/ Assault

C. 3 sets

10-15 GHD Hip Extensions or Banded Good Mornings

10 Barbell Back Rack, Step Back Lunges ea side (mod load)

TUESDAY, APRIL 13th

A. Every 3:00 (6 sets)

- 0:00 - 3:00

12/10 Calorie Echo Bike

15 Power Snatch (75/55)

- 3:00 - 6:00

12/10 Calorie Echo Bike

12 Power Snatch (95/65)

- 6:00 - 9:00

12/10 Calorie Echo Bike

9 Power Snatch...

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MONDAY, APRIL 5th

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Back Squats @55% with a 31X1 pace

Then, immediately perform 4-6 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around

*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth

B. B. For Time:

21-15-9

Double Dumbbell Front Squats (50s/35s)

Toes to Bar

Straight Into...

50 DB Snatch (50/35)

* use R/L arm as desired

Target time: 5-7 Minutes

Time cap: 12 minutes

Scaling option 1 (Masters 45+)

For Time:

21-15-9

Double Dumbbell Front Squats (35s/25s)

Single Toe to Bar or Knees to Chest

Into -

50 Dumbbell Snatch (35/25)

Scaling Option 2

For Time:

21-15-9

Goblet Squats

Tuc-ups

Into -

50 Russian Kettlebell Swings

C. For Quality:

20 Glute Bridges

2:00 Frog Stretch

20 Glute Bridges

...

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MONDAY, MARCH 29th

Back Squat

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Back Squats @50% with a 31X1 pace

Then, immediately perform 3-5 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around

*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth

B. For Time

2 Rounds:

10 Power Snatches (155/105 lb)

12 Burpee over Bar

-into-

2 Rounds:

10 Power Snatches (95/65 lb)

12 Burpee over Bar

Target Time: 6-8 minutes

Time Cap: 12 minutes

Scaling option 1 (Masters 45+)

For Time

2 Rounds:

10 Power Snatches (135/95 lb)

12 Burpee over Bar

-into-

2 Rounds:

10 Power Snatches (75/55 lb)

12 Burpee over Bar

Scaling Option 2

For Time

2 Rounds:

10 Power Cleans (moderate)

12 Up Downs

-into-

2...

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MONDAY, MARCH 22nd

A. AMRAP 10 Minutes

400m Run

10 Power Clean (135/95lbs)

Rest 2:00

AMRAP 10 Minutes

400m Run

10 Squat Snatches (135/95)

*sub 1000m BikeERG if not running

Target Reps Each Set: 60+ (3 rounds)

Minimum reps before scaling: 40 (2 rounds)

Scaling Option 1/ Masters RX

AMRAP 10 Minutes

400m Run

10 Power Clean (115/75lbs)

Rest 2:00

AMRAP 10 Minutes

400m Run

10 Squat Snatches (115/75)

Scaling Option 2

AMRAP 10 Minutes

400m Run

10 Power Clean (75/55lbs)

Rest 2:00

AMRAP 10 Minutes

400m Run

10 Squat Snatches (75/55)

B. Mobility Challenge

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead Hang

TUESDAY, MARCH 23rd

A. For Time:

30/22 Calorie Row

30 GHD’s

30 Box Jump Overs (24/20)

30/22 Calorie Row

30 Toes to Bar

30 Dumbbell Thrusters (50s/35s)

30/22 Calorie Row

30 Box Jump...

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There are 3 workout options each day. Pick one that meets your SB traveling needs!

MONDAY, MARCH 15th

A. BODYWEIGHT

AMRAP 10:00

20 V-Ups

10 Burpees

B. BODYWEIGHT

AMRAP 12 Minutes:

36 Air Squats

18 Push Ups

C. WITH DUMBBELL

AMRAP 12 Minutes:

18 Alternating Single Dumbbell Hang Squat Cleans 50/35

18 Push Ups

TUESDAY, MARCH 16th

A. BODYWEIGHT

3 Rounds

100 Double Unders or 40 Plate Hops

150’ Walking Lunge

30 Alternating V-Ups

B. BODYWEIGHT

For Time:

200 Plate Hops/Line Hops

50 Alternating Leg V-Ups

50 Alternating Box/Chair Step Ups

C. WITH DUMBBELL

For Time:

200 Double Unders

50 Alternating Leg V-Ups

50 Double Dumbbell Deadlifts 50s/35s

WEDNESDAY, MARCH 17th

...

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MONDAY, MARCH 15th

A. AMRAP 10:00

20 GHD Sit-Up

10 Burpee Pull Up

Target number of Rounds: 4-6

Minimum number Rounds before scaling: 3

Scaling option 1 (Masters 45+)

AMRAP 10:00

16 GHD Sit-Up (6in riser)

8 Burpee Pull Up

Scaling Option 2

AMRAP 10:00

20 Abmat Sit Ups

8 Burpees

8 Ring Rows

B. Mobility Challenge

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead Hang

TUESDAY, MARCH 16th

A. Back Squat

- 5 sets x 5 reps, starting at 60% and building

* Complete a set every 1 minute, on the minute for 5 minutes *

B. 3 Rounds

100 Double Unders

100’ Double Dumbbell Front Rack Walking Lunge 50s/35s

25 Toes to bar

Target time: 14-16 minutes

Time cap: 20 minutes

Scaling option 1 (Masters 45+)

3 Rounds

75 Double Unders

100’ Double Front Rack Walking Lunge 35s/25s

20 Toes to bar

Scaling Option 2

3 Rounds

100 Single...

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