Thursday, May 9
Workout of the Day
240509 (Rounds + Reps)
MAP
1x2
23:00 work 10:00 rest

Row x600 (m)
C2 Seat Pike x10
WB Worm Thruster x20 (20/14, m14/10)
Box Jump Over x30 (24/20”, m20/16”)
Ring Row x20
DB Get Up x10 (50/35x1, m35/20x1 ~ 5/side)
Ski x600 (m)
Wednesday, May 8
Workout of the Day
Wide Grip Bench Press (Load)
12:00

5x7 to a moderate
Strict Switch Grip Pull Up Drop Set (Load)
E:90

3x5 weighted (scale = light band)
2xME Bodyweight (scale = band)
Strict Switch Grip Pull Up (Reps)
Log your ME set(s) here.
240508 (Rounds + Reps)
10:00

10/10/20/10

Cossack Squat
DB Snatch (Left Arm, 50/35x1, m35/20x1)
SU (UB)
DB Snatch (Right Arm, 50/35x1, m35/20x1)
Nose and Toes Handstand Shoulder Taps (Reps)
4x14
Tuesday, May 7
Workout of the Day
2 Stop Clean Pull + Hang Clean (Load)
25:00

Perform a Clean Pull stopping at 2” and just above the knee + Hang Clean from the knee.

3x2 to a moderate
2x1 to a moderate heavy
Superset (Other / Text)
With
Strict Press + Push Press (Load)
Perform the prescribed number of Strict Presses followed immediately by the prescribed number of Push Presses with the same weight/bar.

5x4+12 (to moderate)
240507 (Time)
15/800/30
10/600/20
5/400/10

DL (185/135, m135/95)
Run (m)
AbMat Sit Up
240507Rx+ (Time)
15/800/30
10/600/20
5/400/10

DL (255/175, m175/125)
Run (m)
TTB
Feet on Wall Pike + Single Leg Extension + Hold (each leg) (Rounds + Reps)
3x4 + :03
Monday, May 6
Workout of the Day
Tempo Yo Yo Snatch Pull + Snatch Pull + Hang Snatch (Load)
10:00

Perform a tempo Yo Yo Snatch Pull at 3131 x1 + a regular Snatch Pull + a Hang Snatch from the knee. This complex = 1 rep.

5x2 to moderate
Back Squat (Load)
12:30

1x13
1x11
1x9
1x7
1x5

Build to heavier than last week (should feel a pump throughout)
G.I. Jane (Time)
For time:
• 100 Burpee Pull Ups
Banded Freestanding Handstand Hold (Time)
8x:30
Saturday, May 4
Workout of the Day
5/3/2024 (Reps)
EMOM for 30 Minutes, Alternate between,
A) 15 Wall Ball Shot
B) 12 Toe 2 Bar
C) 12 Burpees
D) 21/15 Cal Row
E) Rest
Friday, May 3
Workout of the Day
Front Rack Reverse Lunge (Load)
5x16 to a challenging
Superset (Other / Text)
With
Bent Over Row Supine Grip (Load)
5x16 build to a challenging
240503 (Time)
6/3/12
4/2/10
2/1/8

WW
Pirouette
Hang Clean*full (115/80, 80/55)
Thursday, May 2
Workout of the Day
240502 (Rounds + Reps)
MAP
1x2
23:00 work 10:00 rest

sLB ground to top of box x20 (48/40”, 100/70#, m40/30”, 70/50#)
FWB Back Pedal x20/16 (cal)
WB Clean x30 (20/14, m14/10)
Burpee to 6” x30
Ski x40/32 (cal)
KB Suitcase DL x40 (32/24, m24/16)
Run x500 (m)
Wednesday, May 1
Workout of the Day
Wide Grip Bench Press (Load)
12:00

5x8 to a moderate
Strict Switch Grip Pull Up Drop Set (Load)
E:90

4x5 weighted (scale = light band)
1xME Bodyweight (scale = band)
Strict Switch Grip Pull Up (Reps)
Log your ME set(s) here.
240501 (Rounds + Reps)
11:00

9/11/13

Sumo DL (185/130, m130/90)
Box Jump (24/20”, m20/16”)
TTB (m = knee raises)
Nose and Toes Handstand Shoulder Taps (Reps)
4x14
Tuesday, Apr 30
Workout of the Day
2 Stop Clean Pull + Hang Clean (Load)
25:00

Perform a Clean Pull stopping at 2” and just above the knee + Hang Clean from the knee.

5x2 to a moderate
Superset (Other / Text)
With
Strict Press + Push Press (Load)
Perform the prescribed number of Strict Presses followed immediately by the prescribed number of Push Presses with the same weight/bar.

5x4+12 (to light to moderate)
240430 (Time)
400/40
400/30
400/20

Burden Run (20/14, m14/10)
rKBS (32/24, m24/16)
Feet on Wall Pike + Single Leg Extension + Hold (each leg) (Rounds + Reps)
3x4 + :03
Monday, Apr 29
Workout of the Day
Tempo Yo Yo Snatch Pull + Snatch Pull + Hang Snatch (Load)
10:00

Perform a tempo Yo Yo Snatch Pull at 3131 x1 + a regular Snatch Pull + a Hang Snatch from the knee. This complex = 1 rep.

5x2 at a light to moderate
Back Squat (Load)
15:00

1x13
1x11
1x9
1x7
1x5

Build to a moderate (should feel a pump throughout)
240429 (Time)
2/10
4/15
4/15
2/10

Rope Climb (m = cut reps in half)
Feet on a Bench Push Up (m = regular push up)
240429Rx+ (Time)
Wearing a 20/14# weight vest

2/10
4/15
4/15
2/10

Rope Climb
Feet on a Bench Push Up
Banded Freestanding Handstand Hold (Time)
8x:30
Saturday, Apr 27
Workout of the Day
040327 (Time)
"Teddy Bear"

5 Rounds
5,4,3,2,1 Rope Climb
500/400m Ski erg
15 Slamball Worm Thruster (70/50#)
400m Slamball Bearhug Run
Friday, Apr 26
Workout of the Day
Overhead Reverse Lunge (Load)
5x10 build to a challenging set
Superset (Other / Text)
With
Bent Over Barbell Row (Pronated Grip) (Load)
5x10 build to a challenging
240426 (Time)
3 rounds:

10/5/20

FS (135/95, m95/65)
MU
SU XO
Thursday, Apr 25
Workout of the Day
240425 (Rounds + Reps)
MAP
1x2
23:00 work 10:00 rest

FWB x3 (km)
DB Filly Carry Shuttle x6 (50/35x2, m35/20x2 ~ split evenly *if you need to break rest in the bottom of an air squat*)
Row x1500 (m)
Top Ring Support Hold x:60 (*if you need to break rest in a wall sit*)
Ski x750 (m)
Tall Kneeling DB Front Rack Hold x:60 (50/35x2, m35/20x2 *if you need to break rest in a glute bridge*)
Air Squat x50
Wednesday, Apr 24
Workout of the Day
Narrow Grip Bench Press (Load)
12:00

5x5 (to heavy)

Grip should be just outside of rib cage at the bottom with forearms perpendicular to the ground.
Weighted Strict Chin Up Drop Set (Load)
E:90

1x5 weighted (scale = banded)
4xME Bodyweight (scale = lighter band)
Strict Chin Up (Reps)
Log your ME set here.
240424 (Rounds + Reps)
9:00

18/9

Lateral Box Step Up and Over (*hips need to open at the3 top of each rep* 24/20”, m20/16”)
DL (205/145, m145/105)
Nose and Toes Handstand Shoulder Taps (Reps)
4x12
Tuesday, Apr 23
Workout of the Day
3 Stop Clean Pull + Clean From Power Position (Load)
25:00

Perform a Clean Pull stopping at 2”, just above the knee and in the power position then perform a Clean from the power position.

5x1 (to heavy)
Superset (Other / Text)
With
Strict Press + Push Press (Load)
Perform the prescribed number of Strict Presses followed immediately by the prescribed number of Push Presses with the same weight/bar.

5x5+15 (to heavy)
240423 (Time)
40/800
30/600
20/400
10/200

AbMat Sit Up
Run
240423Rx+ (Time)
20/800
15/600
10/400
5/200

*wearing a 20/14# weight vest*
Pound Pad AbMat Sit Up (weight vest will drape over the edge of the Pound Pad)
Run
Feet on Wall Pike + Single Leg Extension + Hold (each leg) (Rounds + Reps)
4x6 + :01
Monday, Apr 22
Workout of the Day
Tempo Snatch Yo Yo Pull + Low Hang Snatch (Load)
10:00

Perform a Tempo Snatch Pull at 3131 x2 + Low Hang Snatch x1 (each complex = 1 rep)

4x1-2
1x3 (build to a heavy)
Back Squat (Load)
15:00

1x15
1x13
1x11
1x9
1x7

Build to a heavy (should feel a pump throughout)
240422 (Time)
16/24/16
12/16/12
8/12/8

Uneven Plate Push up (hand on a 45/25, m25/10 ~ split evenly)
Plate G2OH (45/25, m25/10)
Ski (cal)
Banded Freestanding Handstand Hold (Time)
8x:25
Saturday, Apr 20
Workout of the Day
Quarterfinals 24.1 (Reps)
4 rounds for max reps of:

1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

Open:
♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

Masters:
♀ 65-lb (29 kg) barbell, 20-lb (10 kg) dumbbells, 20-inch box
♂ 95-lb (43 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
Friday, Apr 19
Workout of the Day
Overhead Reverse Lunge (Load)
5x12 build to a challenging set
Superset (Other / Text)
With
Bent Over Barbell Row (Pronated Grip) (Load)
5x12 build to a challenging
240419 (Time)
20/1
15/1
10/1

DL (Rd. 1=185/135, m135/95, Rd. 2=225/155, m155/110, Rd. 3 = 275/195, m195/135)
HSW Shuttle
Thursday, Apr 18
Workout of the Day
240418 (Rounds + Reps)
MAP
1x2
23:00 work 10:00 rest

Row x500 (m)
Top of Pull Up Hold x:50 (when you break rest in FLR)
FWB x30 (cal)
Prone Shoulder and Tri Extension x30
Ski x500 (m)
Burpee Box Climb Over x20 (48/40”, m40/30”)
Burden run x400 (m) (20/14, m14/10)
Wednesday, Apr 17
Workout of the Day
Narrow Grip Bench Press (Load)
12:00

6x5 (moderate to heavy)

Grip should be just outside of rib cage at the bottom with forearms perpendicular to the ground.
Weighted Strict Chin Up Drop Set (Load)
E:90

2x5 weighted (scale = banded)
3xME Bodyweight (scale = lighter band)
Strict Chin Up (Reps)
Log your ME set here.
240417 (Rounds + Reps)
13:00

1/26/13

Walking Lunge Shuttle (BW)
Lateral Plate Hop Over
TTB
Nose and Toes Handstand Shoulder Taps (Reps)
4x12
Tuesday, Apr 16
Workout of the Day
3 Stop Clean Pull + Clean From Power Position (Load)
25:00

Perform a Clean Pull stopping at 2”, just above the knee and in the power position then perform a Clean from the power position.

5x2 (moderate to heavy)
Superset (Other / Text)
With
Strict Press + Push Press (Load)
Perform the prescribed number of Strict Presses followed immediately by the prescribed number of Push Presses with the same weight/bar.

5x5+15 (moderate to heavy)
240416 (Time)
18/400
16/400
14/400
12/400

KB Clean + Push Jerk (24/16x1, m16/12x1 - split evenly)
Run (m)
Feet on Wall Pike + Single Leg Extension + Hold (each leg) (Rounds + Reps)
4x6 + :01
Monday, Apr 15
Workout of the Day
Tempo Snatch Yo Yo Pull + Low Hang Snatch (Load)
10:00

Perform a Tempo Snatch Pull at 3131 x2 + Low Hang Snatch x1 (each complex = 1 rep)

5x2 (moderate to heavy)
Back Squat (Load)
15:00

1x15
1x13
1x11
1x9
1x7

Moderate to heavy (finish heavier than last week, should feel a pump throughout)
240415 (Time)
Buy In:

Pull Up x30

~ then ~

3 rounds:

15/3

WB (20/14, m14/10 to 9’)
Wall Walk
240415Rx+ (Time)
Buy In:

Pull Up x60

~ then ~

5 rounds:

15/3

WB (20/14, m14/10 to 9’)
Wall Walk
Banded Freestanding Handstand Hold (Time)
8x:25
Saturday, Apr 13
Workout of the Day
04/13/2024 (Time)
W/ a Partner For Time

6 Rounds
Row 500
12 Deadlifts @ 1x BW
21 Box Jumps, 20in





Partners alternate rounds. Send it.
Friday, Apr 12
Workout of the Day
Overhead Reverse Lunge (Load)
5x14 build to a challenging set
Superset (Other / Text)
With
Bent Over Barbell Row (Pronated Grip) (Load)
5x14 build to a challenging
240412 (Time)
18/6
12/4
8/2

Cluster (105/75, m75/55)
Pull Over
Thursday, Apr 11
Workout of the Day
240411 (Rounds + Reps)
MAP
1x2
23:00 work 10:00 rest

Ski x1000m
KB Get Up x10 (16/12, m12/8)
KB Tater x20 (16/12, m12/8)
KB Overhead Carry x100m (16/12, m16/8)
Row x400m
Tall Kneeling KB Push Press x20 (16/12x1, m12/8x1 ~ 10/side)
Plank KB Pull Through + Row x20 (16/12, m12/8 ~ 10/side)
Wednesday, Apr 10
Workout of the Day
Narrow Grip Bench Press (Load)
12:00

7x5 (moderate to heavy)

Grip should be just outside of rib cage at the bottom with forearms perpendicular to the ground.
Weighted Strict Chin Up Drop Set (Load)
E:90

3x5 weighted (scale = banded)
2xME Bodyweight (scale = lighter band)
Strict Chin Up (Reps)
Log your ME set here.
240410 (Rounds + Reps)
12:00

10/12/14

Lateral Barbell Lunge (75/55, m55/40 ~ 5/side)
AbMat Sit Up
Lateral Down Up Over the Bar
Nose and Toes Handstand Shoulder Taps (Reps)
4x10
Tuesday, Apr 9
Workout of the Day
3 Stop Clean Pull + Clean From Power Position (Load)
25:00

Perform a Clean Pull stopping at 2”, just above the knee and in the power position then perform a Clean from the power position.

3x3 (light to moderate)
2x2 (moderate to heavy)
Superset (Other / Text)
With
Strict Press + Push Press (Load)
Perform the prescribed number of Strict Presses followed immediately by the prescribed number of Push Presses with the same weight/bar.

5x5+15 (moderate)
240409 (Time)
800/10
400/20
200/30

Run
KBS (24/16, m16/12)
240409Rx+ (Time)
800/10
400/20
200/30

*wearing a 20/14# vest*
Run
KBS (24/16, m16/12)
Feet on Wall Pike + Single Leg Extension + Hold (each leg) (Rounds + Reps)
4x5 + :01
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