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)

May 8

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Tuesday – VOLUME

Warm Up
Plate G2OH
Plate Sit Ups
Hold Handstand

Strength: Double KB Rack Squat (Tempo) + Inverted Rows
6-8 Sets x 5 (Heavy) + 8-10

WOD
3 Rounds E5MOM
Run 2 Loops
M.E. Push Press (m115/w78)

May 7

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Monday – VOLUME

Warm Up
Renegade Rows
Hollow Rocks
Bulgarian Split Squat

Strength: Power Clean + Hang Clean
Build to a Heavy Set for the Day
(Cannot drop the bar)

Partner WOD
20 Minute Amrap
3 Rounds Ping Pong
8 Ring Dips
6 Strict Pull Ups
then…
Accumulate
80 Air Squats

May 4

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Friday – LOAD

Warm Up
KB Reverse Press
Banded Clam Shells
Banded Scap

WOD #1
Thruster
1-1-1-1-1

WOD #2
Front Squat
1-1-1- 1-1

Cash Out:
Push Ups
Strict Pull Ups

May 3

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Thursday – LOAD

Warm Up
KB TGU
Pendlay Row

Strength: Squat or Olympic Lift
Triples into Doubles into Singles

WOD
4 Rounds
200m MB Run
20 MB Walking Lunges
10 T2B/15 K2C

May 2

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Wednesday – LOAD

Warm Up
KB Tempo Squat
Prone Scap Angels w/ Plate
Standing Banded Row

WOD
3 Rounds 60/60
Row for Calories
DB Box Jumps (m>30/>20)
Deficit HSPU/Plate Push Ups
(All BJ at Max 20inch)

Cash Out:
3 Sets of M.E. Muscle Ups/Ring Dips

M.E. Hollow Hold (use partner band)

May 1

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Tuesday – LOAD

Warm Up
Plate G2OH
Plate Sit Ups
Barbell Upright Row

Strength: 1 Power Clean + 3 Front Squat
5 Sets @ 70-85%

WOD
18 DB Snatches (m90/w65)
22 C2B Pull Ups
14 DB Snatches
18 C2B Pull Ups
10 DB Snatches
14 C2B Pull Ups

April 30

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Monday – LOAD

Warm Up
Barbell GM
Banded Scap
V-Ups

Strength: Push Press
Build to a Heavy Double
BOS: 80×5 (2)

WOD
30 KBS (m>80/>60)
Run 3 Loops
40 KBS
Run 1 Loop
(KBS must be heaviest side)