Programming: May 2nd - 6th, 2022

April 30, 2022
Programming: May 2nd - 6th, 2022

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



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


10Jumping Squats


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


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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