May 22

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Tuesday – LOAD

Warm Up
Standing Banded Row
Barbell Tempo GM
DB Floor Press

Strength: OHS or Snatch Balance
Build to a Moderately Heavy Double

WOD
16 Minute EMOM
Odd: 5 Strict Ring Dips (Challenging)
Even: Snatches (Full Snatches or with OHS. Minute 1-8: 2 @ 70-80%, Minute 9-16: 1 @ 85-90%)

May 21

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Monday – LOAD

Warm Up
KB Reverse Press
DB Toe Taps
Hollow Rocks

Strength: Bench Press + DB Pull Overs
8-8-6-6-4-4 + 10

WOD
6 Rounds NFT
20m Prowler Push (Heavy)
Run 200m

May 18

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Friday – SPEED

Warm Up
Barbell Tempo GM
KB Reverse Press
Sahrmann #4 w/ Plate

Strength: Deadlift or Atlas Stone
Work up to a Moderately Heavy Set

WOD
8 Rounds 20/40
Deficit SHSPU/Push Ups
Box Jump Overs (m24/w20)

May 17

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Thursday – SPEED

Warm Up
V-Ups
MB Russian Twist
Ring Rows

Strength: Push Press + Tempo Double KB Squat
6 Sets x 2 @ 75-80% + 5

WOD
8 Rounds Every 2 Minutes and 15 Seconds
9 Wall Balls
6 KBS (HEAVY)
1 Full Clean @ 80-85%

May 16

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Wednesday – SPEED

Warm Up
Barbell Tempo RDL
Barbell Snatch Grip Press
Banded Squat

Strength: Power Snatch + Hang Snatch
Build to a Moderately Heavy Single

WOD
4 Rounds E5MOM
Row for Meters (m400/w350)
10 Push Jerks (m125/w88)
25 Sit Ups

May 15

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Tuesday – SPEED

Warm Up
Banded Scap
Banded GM
Sahrmann #5 w/ Plate

Strength: Farmer Carry
15 Minutes x 20m (Try to get in about 8-10 Sets)
NO FAILING

WOD
7 Rounds
12 Burpees to Plate
4 Ring Muscle Ups/9 C2B Pull Ups
Rest 1 Minute

May 14

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Warm Up
Plate G2OH
Plate Sit Ups
Plate Bent Row

Strength: Hip Clean/High Hang
Build to a Heavy Single
(Make sure to do lots of reps warming up)

WOD
14 Minute EMOM
Odd: 3 Back Squats @65-70%
Even: 6 DB Clean & Jerks (m50/w35)

May 11

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Friday – VOLUME

Warm Up
Barbell GM
Barbell Bent Row
V-Ups

Strength: Strict Press or Bench Press
6-6-4-4-2-2-1
BOS: 65xM.E.

Partner WOD
24 Minute Amrap
A: Run 1 Loop
B: M.E. Row for Meters

May 10

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Thursday – VOLUME

Warm Up
Standing Banded Row
Banded Clam Shells
Snatch Grip Press

Strength: Power Snatch
Build to a Heavy Single

WOD
21..18..15..12..9
OHS (m95/w68)
Box Jumps (m24/w20)

May 9

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Wednesday – VOLUME

Warm Up
Banded GM
Banded Scap
MB Russian Twist

Strength: Deficit Deadlift
Build to a Triple up to70-75% & Repeats

WOD
18 Minutes of Cards: (Or Reps)
Hearts: KBS (m53/w40)
Spades: T2B/K2C
Clubs: Burpees
Diamonds: Hang Power Cleans (m105/w73)