May 24th WODs

1


A1. Deadlfit @ 21X1, 4-5 reps x 4 sets, 2 min
A2. Close Grip Bench Press @ 30X0, 4-6 reps x 4 sets, 2 min
B. DB Walking Lunges @ 10X0, 12/leg x 4 sets, 2 min
C1. DB Back Extensions @ 20X0, 10-12 reps x 3 sets, 1 min
C2. GHD Sit-ups, AMRAP in 30 sec x 3 sets, 1 min



2

5 x Row Sprint 30 sec ALL OUT, 3 min b/t sets
+
5 min rest
+
5 x 30 sec Row @ 50%/30 sec Row @ 80%
+
5 min rest
+
5 x 30 sec Burpees/30 sec rest
+
5 min rest
+
10 min Run outside



3

As many rounds as possible in 20 minutes:
200m Row
15 KBS - 24kg/16kg
25 Air Squats
35 Box Jumps - 20"/14"

May 1

1


A1. Back Squat @ 20X1, 12-15 reps x 3 sets, 1 min

A2. Flat Bench DB Press @ 20X0, 12-20 reps x 3 sets, 1 min

A3. DB Russian Step-ups @ 11X0, 10-12/leg x 3 sets, 1 min

A4. One Arm DB Row @ 20X0, 15/arm x 3 sets, 1 min

B. Airdyne Sprint 10 sec ALL OUT every min for 10 mins



2

4-5 sets @ moderate effort:

4 min Row

2 min Double Unders

4 min rest b/t sets



3

As many rounds as possible in 2 minutes:

3 DL @ 135lb/95lb

3 Burpees

+

Rest 10 min

+

As many rounds as possible in 2 minutes:

3 DL @ 135lb/95lb

3 Burpees

+

Rest 10 min

+

As many rounds as possible in 2 minutes:

3 DL @ 135lb/95lb

3 Burpees

April 26th WODs

9


A. Push Press, build to a 1RM

B1. Clean Grip DL @ 30X0, 8-8-6-6, 2 min - increase weight every set

B2. Flat Bench DB Press, 20-30 x 4 sets, 2 min

C. Row Sprint 30 sec ALL OUT x 4 sets, 60 sec b/t efforts



10

A. Power Clean, build to a 1RM

B1. Knees to Elbows, AMRAP in 1 min x 5 sets, 1 min

B2. Front Squat @ 20X0, 12-15 x 5 sets, 1 min

C. Airdyne @ 95%, 1 min x 3 sets, 5 min b/t sets - go hard



11

A. Wtd Chin-ups, build to a 1RM (or a lot of negative reps!)

B1. Romanian Deadlift @ 20X0, 8-10 reps x 5 sets, 1 min

B2. Ring Dips, AMRAP in 1 min x 5 sets, 1 min - do ring holds if you can't

C. Unanchored Sit-ups, AMRAP in 1 min x 5 sets, 1 min

Week of April 16th

6

A. Push Jerk, 3-3-3, 3-4 min

B1. Barbell Romanian Deadlifts @ 10X0, 12-15 reps x 5 sets, 1:30 min

B2. Barbell Russian Step-ups, 10/leg x 5 sets, 1:30 min

C. Row Sprint 20 sec ALL OUT x 5 sets, 40 sec b/t efforts



7

A. Power Snatch, build to a 1RM

B1. Ring Dips, AMRAP x 5 sets, 2 min (girls do flat bench db press @ 20X0, 6-9 reps x 5 sets, 2 min)

B2. Wtd Chin-ups, 2-3 tough reps x 5 sets, 2 min

C. Airdyne - as many miles as possible in 10 minutes



8

A. Back Squat @ 30X1, 4-6 reps x 3 sets, 3-4 min

B1. One Arm Rows @ 20X0, 10-12/arm x 2 sets, 2 min

B2. Press @ 10X0, AMRAP @ 66% 1RM x 4 sets, 2 min

C. Burpees, AMRAP in 1min x 3 sets, 1 min

WODs - April 4th

1

A. Press, achieve a 1RM

B. Press @ 80% of 1RM from part A - perform AMRAP x 5 sets, 3 min b/t sets

C. As many rounds as possible in 5 mins:

5 toes to bar (knee raises if you can't)

15 unanchored sit-ups

D. Side Bridges, AMSAP per side x 3 sets per side, 30 sec b/t sides

2

A. Romanian Deadlift @ 30X0, 10-10-8-8, 3 min

B1. Bench Press @ 20X1, 8-12 reps x 5 sets, 2 min

B2. Back Squat @ 20X1, 8-12 reps x 5 sets, 2 min

3

A. Push Press, build to a 1RM

B1. Russian KBS, 12-15 heavy reps x 5 sets, 1:30 min

B2. Barbell Forward Lunges, 8/leg x 5 sets, 1:30 min

C. Airdyne Sprint 15 sec ALL OUT x 5 sets, 1:30 min b/t sets

4

A. Power Clean, build to a 1RM

B1. Close Grip Bench Press, AMRAP @ 75% of 1RM Bench Press from last week x 5 sets, 2 min

B2. Wtd Chin-ups, 3-5 tough reps x 5 sets, 2 min

C. Box Jumps - 24"/20" - AMRAP in 10 minutes - step down every rep

5

A. Front Squat, build to a tough single

B1. Romanian Deadlift @ 20X0, 10-12 reps x 3 sets, 2 min

B2. Push-ups, AMRAP in 1 min x 3 sets, 2 min

C. Row Sprint 30 sec ALL OUT x 4 sets, 3 min

WOD's Week of March 19

12. - March 19

A. Bench Press - build to a 1 RM

B. AMRAP 85% of 1RM bench press x 3 sets

+

3 sets all out

1/2 mile airdyne

rest 5 min

+

5 sets:

row 2 min @ 80-90%

row 2 min @ 50% 

13.  March 21

A. DL, build to a 3 RM

B. 20 unbroken KB swings x 5 sets; 60s (increase KB size each set)

+

3 sets all out

10 Thrusters 

10 chins ups

10 Thrusters

rest 6 min

+

80-90% efforts

30 KB swings - light

30 walking lunges

rest 3 min

30 wallballs

30 burpees

rest 3 min

AMRAP DU's in 3 min

14. March 23

A. build to a 1 RM weighted chin up

B. AMRAP chin ups x 3 sets; 2 min

+

2 sets all out

9-6-3

unbroken SDLHP

burpees

rest 5 min

+

AMRAP cal on Airdyne in 10 min

March 12

3 attemps @ each

Press 1RM

Squat 1RM

Deadlift 1RM

+

1 mile airdyne for time

+

10 mins @ 80-90% effort

AMRAP DU's

5 burpees @ the top of each min

March 14

A1. Press, 6-8 x 3; 60s

A2. Chin ups, AMRAP x 3; 60s

A3. Thursters, 10-10-10; 60s

A4. Back extensions, 15-20 x 3; 60s

+

3 sets all out

30s Airdyne Sprint

4:30 rest

+

6 sets @ 80-90%

30s DU

30s Burpees

1 min rest

March 16

A1. Back squat @ 30X0, 5 x 3; 10s

A2. Max effort box jumps, 3 x 3; 3 min

+

2 sets all out

row sprint 500m

rest 10 min

+

5 min @ 80-90%

AMRAP DU's

5 burpess at the bottom of each min

+ (rest 5 min)

5 min @ 80-90%

max cals Airdyne

5 burpees at bottom of each min