W.O.D.

Friday 5/9/25

5/8/2025

AMRAP: 20

5 pull-ups
10 push-ups
15 air squats

Thursday 5/8/25

5/7/2025

3 sets: Partner

Person 1 :40 bike
Person 2 Dynamic stretching

One partner bikes while the other stretches. Then, switch.

Stretches:

Inchworm + Push-ups
Alternating Spiderman Stretch
Alternating Cossack Squats

Skill Work: Snatch High-pulls

EMOM 7:

3 Snatch High-pulls

5 rounds for calories:

2:00 air bike
2:00 rest

Wednesday 5/7/25

5/7/2025

2 rounds:

200-m Run
15 Back Squats (95/135 lb)
200-m Run
12 Front Squats (95/135 lb)
200-m Run
9 Overhead Squats (95/135 lb)

Quality of squats more important than time!

Tuesday 5/6/25

5/5/2025

Every 2:30, 6 Sets x Hang Power Snatch

1-3) 3 @60-65%
4-6) 2 @65-70%

*Hold onto bar b/t reps

AMRAP 12

20 Single Dumbbell Hang Snatch
20 Box Jumps (24/20)
20 Single Dumbbell Overhead Walking Lunge
20 Sit-Ups

Monday 5/5/25

5/4/2025

Dynamic warm-up | 10:00
2 sets:

1:00 row (easy)
10 alternating Samson stretches
10 hamstring kick-ups/leg
10 hollow rocks
10 Superman arch-ups
10 scap push-ups
10 strict hanging knee raises

For time:

Row: 25/20 - 20/16 - 15/12 - 10/8 - 5/4
Toes to Bar: 20-16-12-8-4

Post-workout

4 sets: Front-rack carry (100 ft)

Rest 1:00 between sets.

Stretching

1:00 scorpion stretch/side
1:00 child's pose stretch

Saturday 5/3/25

5/3/2025

3 Rounds of 1:15 on, :15 off
1) 20/15 Calorie Row
2) 15 Pull-Ups
3) 60 Double Unders
4) 15 Dumbbell Bench Press
5) AMRAP Calorie Bike
6) Rest

Friday 5/2/25

5/1/2025

Strict Press (from the floor)

5-5-5-5

Push Press

2-2-2-to a 2rMax
15 Weighted Situps/Hollow Rocks (alternating after each set of push press)

12-10-8-6-4-2

Hang Power Cleans +1 Push press
Burpee with jump over the bar and back

Thursday 5/1/25

4/30/2025

AMRAP: 20
Buy-in 400m Run

5 CTB Pull-ups
10 Hand Release Push-ups
15 Goblet Squats 35/25

400m Run @ 11:00
Cash-out 800m Run @ 20:00

Dynamic warm-up | 8:00

10 leg swings/leg (across the body)
10 leg swings/leg (front to back)
10 alternating Samson stretches
10 alternating scorpion stretches

200-meter jog
10 reverse lunges

200-meter run
10 box step-ups

90 seconds on - 60 seconds off x 10 rounds

1-5: 10 Wall Balls + AMRAP Row
6-10: 10 KB Swings + AMRAP Bike

Tuesday 4/29/25

4/28/2025

Deadlifts

5-5-(5-5-5-5-5)

Two building sets then 5 sets at 75-80% of 1RM

1/2 Kneeling Single Arm Shoulder Press (each)

5-5-5-5-5 ahap

Monday 4/28/25

4/27/2025

Shoulder and Hip warm-up | 5:00
2 sets:

:20 arm circles forward
:20 arm circles backward
10 PVC pass-throughs
5 elbow-to-insteps, left
5 elbow-to-insteps, right

Dynamic warm-up | 5:00
3 sets:

:20 plate hops
:10 rest
:20 counterbalance plate squats
:10 rest
:20 burpees to a target (12/12 in)
:10 rest

Skill Work

Squat Snatch

EMOM 8:

1 squat Snatch

For time:

15-12-9-6-3 Toes to Bar
5-4-3-2-1 Squat Snatches (185/125 lb)

Saturday 4/26/25

4/26/2025

Teams of 3: AMRAP 18

3 Box Jump-overs
15m Shuttle
3 Wall Balls
3 Kettle-bell Swings
15m Shuttle

One person works at a time

Week of 4/21/25 - 4/25/25

4/19/2025

Saturday 4/19/25

4/19/2025

30:00 min cap: w/ Partner – Split Reps Any Way

800m Team Run
30 Power Clean (135/95)
1000/800m Row
30 Chest to Bar Pull-ups
1000/800m Row
30 Power Clean (135/95)
800m Team Run

Friday 4/18/25

4/17/2025

Progressive warm-up | 10:00

1:00 row (easy)
10 single-leg calf raises/leg
10 alternating step-ups (slow)

:45 row (moderate)
20 alternating toy soldiers
10 alternating step-ups (fast)

:30 row (fast)
:15 Samson stretch/lunge/leg
5 box jumps (slow)

:20 row (sprint)
10 box jumps (fast)

5 rounds for time:

15 toes-to-bars
20 box jumps & step down (20/24 in)

Post-workout

4 x 4:00 rounds: 400-meter row

Thursday 4/17/24

4/16/2025

3 Rounds for Quality

10 reps/arm Tempo (31X1) SA DB Row
10 reps Tempo (21X1) Dips

6 Rounds for Time:

8 Goddessmakers* (2x35s/25s)
200 Meter Run
Rest 2 Minutes between Rounds

*Goddessmaker (unbroken)

1 DB Push-Up
1 Rt-Arm Plank Row
1 Lft-Arm Plank Row
1 DB Clean
1 Front Squat
1 Push Press
1 Overhead Reverse Lunge (each leg)

Wednesday 4/16/25

4/15/2025

Squat warm-up | 8:00
3 sets:

20 jumping jacks
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats

Back Squat

3-3-3-3-3-3-3

Stretching Accumulate:

1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)

Tuesday 4/15/25

4/14/2025

5 rounds for time of:

350-meter run
50-meter walking lunge

As you are performing the lunges, focus on getting close to touching the back knee to the ground, but don't, to protect your knees. 50 m = straight out from our doorway to the top of Minehan.

Scaling: Reduce the distance of the run and the walking lunges.

Beginner option: 5 rounds for time of:

175-meter run
25-meter walking lunge

Monday 4/14/25

4/13/2025

5 Working Sets + overload

5 Power Clean + 1 Push Jerk

6 Rounds

5 Power Cleans (135/95)
5 Pull-ups

5 Rounds for Quality

5 Push-ups
10 Weighted Sit-ups

Saturday 4/12/24

4/11/2025

Partner WOD (partitioned entirely)
1 person working at a time at all times

1600 Meter Run or 2000 Meter Row
40 Burpees
800 Meter Run or 1000 Meter Row
60 Wall Balls
400 Meter Run or 500 Meter Row
80 KBS
200 Meter Run or 250 Meter Row
100 Air Squats
100 Meter Run or 150 Meter Row
120 Sit Ups

Friday 4/11/25

4/10/2025

Every 1:30 x 4 Rounds

20/15 Calorie Row 16/12
AMRAP Skier Jumps
Rest
20/15 Calorie Row 16/12
AMRAP Calorie Bike
Rest

Cooldown

1:00/1:00 Single Leg Forward Fold
2:00 Frog Pose

THursday 4/10/25

4/9/2025

Strength:

Hollow Holds 6 Rounds of 30 Sec Hold – 30 Sec Rest
Plank Holds 6 Rounds of 40 Sec Hold – 20 Sec Rest

Buy In: 400 Meter Run
5 Rounds of

10 Pull Ups
20 Push Ups
30 Air Squats

Cash Out: 400 Meter Run

Wednesday 4/9/25

4/9/2025

2 sets for quality:

10 Alternating Spiderman Twists
10 Banded Good Mornings
10 ATY Raises

Dynamic warm-up | 10:00
3 sets (Bike, Row, Shuttle):

:30 easy pace
:20 moderate pace
:10 fast pace - Row, ski, & shuttle
Rest 1-minute

2 sets for quality:

10 Slow Band Pull-aparts
5-10 Hand-release Push-ups
10 Single-leg Toe Touches/leg
5-10 ring rows

AMRAP 12:

100-m Single-DB Suitcase Carry (70/55lb)
7 Single-DB push Jerks (R)
7 Single-DB Push Jerks (L)

Post-workout accumulate:

2:00 Side Plank (R)
2:00 Side Plank (L)

Eat Better Tip:

Plan each meal & snack for the day, on a piece of paper.
Stick to your plan.
Create your plan while standing naked while standing before the bathroom mirror.

Tuesday 4/7/25

4/7/2025

Sumo Dead-lift

4-3-2-2-2...to 2RM

*2 Broad Jumps before all working sets
*20 second Hand Stand Hold after each set of 2

Finisher

30 HR Push-ups
30 Bicycle Crunches
1000 m Bike/500 m Row
30 Jumping Squats

Monday 4/7/25

4/6/2025

Dynamic warm-up 2 sets

:20 Banded Pull-aparts
10 Push-ups to Downward Dog
5 Elbow-to-Instep each leg
10 Counterbalance Squats
:20 Scapular Pull-ups

21-18-15-12-9

Knees-to-elbows
Front squats (115/75lb)

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