Programming: May 9th - 13th, 2022

May 8, 2022
Programming: May 9th - 13th, 2022

Programming: May 9th - 13th, 2022

Monday, May 9th, 2022

Warm up: 2 rounds for quality of:

1minPlank Hold

20secChilds Pose

10 Pike Push-ups

10Alternating V-ups

10Jumping Dips

3x (3Strict Press + 3 Push Press + 3 Front Rack Stretches) 45/35

Strength: Push Press

Warm Up:5-5-5 Working: 5-5-5-5-5


DB/Light: Push Press

7-9 Reps x 9-10 Rounds


Bodyweight: Pike Push Ups

9-12Reps Every 2min x 10 Rounds

WOD: 10 min AMRAP of:

3 Push Press

Rx-185/125| Int-155/105 | S-Pick Load



No Bar/Bodyweight Mods:

3 Push Press OR Pike Push Ups

3 Toes to Bar OR V-Ups

Tuesday, May 10th 2022

Warm up: Partner Warm Up:

100m Run<> Plank Hold

100m Run<> Down/Up Dog Stretch

100m Run<> Hollow Hold

100m Run<> Over Under


WOD:800m Run OR 4min Cardio


Double Unders

Ab Mat Sit-ups


Then:800m Run OR 4min Cardio

Wednesday, May 11th, 2022

Warm up: For quality:

400m RunOR 2min Cardio

10 AltSamson Lunges

10 DropSquats

10 DeckSquats

10Side-Step Lunges

1Burgener Clean Warm-up 45/35


Strength:1 Squat Clean + 1 Front Squat

+ 1 Hang Cluster

Warm Up:1-1-1 Working: 1-1-1-1-1-1


DB/Light:1 Squat Clean + 1 Front Squat

+ 1 Hang Cluster

2-3 Reps of Complex X 8-9 Rounds


Bodyweight:5 Air Squats + 5 Squat Jumps

+ 5Burpees

X 10Rounds


WOD: For time:

300m Run OR 90sec Cardio

30 Alt Pistols

9 Cleans155/105 lbs

200m Run OR 1min Cardio

20 Alt Pistols

6 Cleans155/105 lbs

100m Run OR 30sec Cardio

10 Alt Pistols

3 Cleans155/105 lbs


DB/Light/Bodyweight Modifications:


Cleans OR Burpees

Thursday, May 12th, 2022

Warm up: 8 min AMRAP of:


Then, AMRAP in remaining time of:

10 No Push-up Burpees

5/3 Row Calories

10 Mule Kicks

10 Plate Ground-to-Overhead 45/25


Strength:1-Arm DB Hang Clean & Jerk

Warm Up:2-2-2 Working: 2-2-2-2-2


Bodyweight:5 Push Ups + 5 Pike Push Ups

Every2min x 7-8 Rounds


WOD:4 Rounds

2min Per Station for Max Reps

Row Calorie

30secRest Between Rounds

4 Rounds

2min Per Station for Max Reps

10 1-ArmDB Hang Clean & Jerk 50/35

10Burpee Over Dumbbells

30secRest Between Rounds

For Each Cycle Restart AMRAP


No Rower/Bodyweight Modifications:

Row =Sumo High Pulls OR Shuttle Run


DB Hang Clean & Jerk =

Push Ups+ Pike Push Up

Friday, May 13th, 2022

Warm up:
2 rounds for quality of:

10Forward + Reverse Lunges

10Active Pigeons

10 Side Plank Rotations

10 Beat Swings

10x (1Back Squat + 1 Barbell Good Morning + 1 Behind-the-Neck Strict Press) 45/35 lbs


Strength: Deadlift 10-8-6-4-2

2minRest Between Sets


DB/Light: Deadlift 14-12-10-8-6

2minRest Between Sets



10 Mule Kicks + 10 1-Leg Glute Bridges

1minRest Between Sets


Rx WOD: 13 rounds for time of:

1Deadlift 315/205 lbs

1 Bar Muscle-up


Int WOD: 13 rounds for time of:

1Deadlift 275/185 lbs

1 Strict Chest to Bar Pull Up


Scale WOD: 13 rounds for time of:

1Deadlift 225/155 lbs

1 Strict Pull Up


Bodyweight/No Bar Modifications:

Deadlift= 2 1-Leg Glute Bridge (Each Leg)

Bent Over Row OR Archer Push Ups

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