Programming: May 2nd - 6th, 2022
Monday, May 2nd, 2022
Warm Up: 3 Rounds For Time
1min Jump Rope
10 Med Ball Ground to Overhead
5Russian Push Ups
5 Ring Rows
WOD: 20 rounds for time of:
20Double Unders
7 Wall Balls 20/14 lbs
1Muscle-up
DB/BW Mods: 20 Rounds For Time of:
20Double Unders
7 Wall Balls OR 7 DB Thruster OR Jump Squats
3 Ring Dips OR 5 Bench Dips
Tuesday, May 3rd, 2022
Warm Up: 3min Foam Roll/Mobility
THEN: 2Rounds of:
10 Lunge Pass Through
10Bottom Squat Sotts Press
5 High Hang Muscle Snatch
5 Power Muscle Snatch
5 Hang Muscle Snatch
5 Mid Shin Muscle Snatch
5 Squat Snatch
Strength: 6 rounds
1 Squat Snatch + 2 OH Lunge
Use the heaviest weight you can for each set.
Rest as needed between sets
DB/Light Weight Mod: 7-8 Rounds
2 DB Snatch (Each Arm)
+ 2 OH Lunges (Each Arm
Bodyweight:10 Rounds
4Burpees + 8 Lunges
Rest as needed between Rounds
WOD: 3 rounds for time of:
2 Power Snatches 135/95 lbs
4Overhead Squats 135/95 lbs
6 OH Alt Lunges 135/95 lbs
DB/Mods: 3 Rounds For Time:
3 Power Snatches (Each Arm)
4 OH Squats (Each Arm)
5 OH Lunges (Each Arm)
BW Mods: 3 Rounds For Time
5Burpees
10Jumping Squats
14Lunges
Wednesday, May 4th, 2022
Warm up: 3 Rounds For Time of:
10Down/Up Dog Stretch
10Scorpion Stretch
20secBottom of Squat Hold
10 Beat Swing OR Hollow to Superman
10Thread Needle
Core Strength: 2 Rounds
1minEach w/ 10sec Transition
Plank gymnastic
Hollow hold
R-Side Plank
L-Side Plank
Bicycle crunch
WOD: Cindy – 20min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
No Bar Modifications:
5 Pull Ups = 5 Bent Over Rows
OR 5Bench Dips
Thursday, May 5th, 2022
Warm up: 200m Run OR 1min Cardio
THEN:2 Rounds of:
10 Mule Kicks
10 Leg Swoops
10Straight Leg Sit Ups
10 Box Step Ups
10 Box Active Pigeon
10Barbell Good Morning
Strength: Deficit Deadlift
Warm Up:3-3-3 Working: 3-3-3-3-3
DB/Light: Deficit Deadlift
5-7 Reps Every 2+ Min
x 8-10Rounds
Bodyweight:8-10 Reps Each
Touch Ground Squat Jump
Twerk Booty Position
Every 2+min x 8-10 Rounds
WOD: 2020 Rogue Invitational Online Qualifier WOD 4
6 min AMRAP of:
3 Box Jump Overs 24/20 in
6Deadlifts 255/175 lbs
9 Bar Facing Burpees
DB/No Bar or Box Modifications:
3 Broad Jumps
6 DB Deadlift OR Squat Jumps
9Bar/Obj Facing Burpees
Friday, May 6th, 2022
Warm up: 2 Rounds:
50m Jog
50m Skip
50m Side Stride
100m Run
THEN: 2Rounds:
30secCouch Stretch R
30secCouch Stretch L
10Up/Down Dog Child’s Pose
10Russian Baby Maker
10 PVC Alt Rack Stretch
THEN: Burgener Clean & Jerk Warm Up
Strength: 10 min EMOM
3 Clean& Jerks pick load
DB/Light:10min EMOM
4-6Clean & Jerks
Bodyweight:10min EMOM
7-10Burpees
WOD: 4 Rounds For Time of:
400m Run OR 2min Cardio
--then: 3 sets of Macho Man:
(3 Power Clean + 3 Front Squat + 3 Push Jerk) 135/95 lbs
Bodyweight Macho Man:
5 Air Squats + 5 Jump Squats + 5 Pike Push Ups
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