June Programming | What To Expect

May 2022

MO
TU
WE
TH
FR
SA
SU
25
26
27
28
29
30
1
May 1st Programming
All Day
WOD OPTION 1OPTION 2“Quarenta”AMRAP X 2540/30 Cal Row40 Step-Ups40/30 Cal Bike40 Sit-Ups“Remote Quarenta”AMRAP X 25400m run40 Lunges40 Up-Downs40 Sit-Ups WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHAthletes will want to maximize their time working with an elevated heart rate by finding a moderate but su , ...
2
May 2nd Programming
All Day
WOD OPTION 1OPTION 2“Diane”21-15-9Deadlift (225/155lb)(102/70kg)HSPU10 MIN CAP (Last tested 1/26/22)“DB Diane”21-15-9DB Deadlift (225/155)HSPU or DB Push Press10 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHBuilding strength through Powerlifting and Olympic lifting can hel , ...
3
May 3rd Programming
All Day
WOD OPTION 1OPTION 2“Avalanche” For Time:25-20-15-10Cal Bike12-9-6-3Hang Power Snatch (95/65lb)(43/29kg)12 MIN CAP“Remote Avalanche”For Time:20-15-10-5Burpee12-9-6-3DBL DB Power Snatch12 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWeight loss athletes can benefit from the higher inte , ...
4
May 4th Programming
All Day
WOD OPTION 1OPTION 2“Crazy Legs”AMRAP X 1312 Hang Power Cleans (95/65lb)(43/29kg)14 Front Rack Lunges16 Wall Balls (20/14) (11/18/21)“Remote Crazy Legs”AMRAP X 1312 Hang DB Clean14 DB Front Rack Lunges16 Single DB Thruster (Light) WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHBuilding strength through Pow , ...
5
May 5th Programming
All Day
WOD OPTION 1OPTION 2“Bolt”5 RFT400m run65 Double Unders20 MIN CAP“Bolt”5 RFT400m run65 Double Unders/Single Unders20 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHAthletes will want to maximize their time working with an elevated heart rate by finding a moderate but sustainable pace. Intensity lev , ...
6
May 6th Programming
All Day
WOD OPTION 1OPTION 2“The Devil Went Down to Georgia”AMRAP X 101,2,3,etc.DBL DB Devil’s Press (35/20lb) (16/9kg)2,4,6,etc.Ab-Mat Sit-up“Remote Devil Went Down to Georgia”AMRAP X 101,2,3,etc.DBL DB Devil’s Press 2,4,6,etc.Ab-Mat Sit-up WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWeight loss athletes can b , ...
7
May 7th Programming
All Day
WOD OPTION 1OPTION 216 RFT w/ Partner (I Go, You Go)8 Ring Dips10 American KB Swings (53/35lb) (24/16kg)12 Jumping Lunges23 MIN CAP8 RFT8 Dips (Use chair, bench, etc.)10 American KB/DB Swings12 Jumping Lunges-Rest :30 between rounds-20 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHAthletes will wa , ...
8
May 8th Programming
All Day
WOD OPTION 1OPTION 210-9-8-7-6-5-4-3-2-1C2B Pull-UpsBurpee Box Jump Over (24/20)11 MIN CAP10-9-8-7-6-5-4-3-2-1Bent Over RowsTuck Jumps11 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWeight loss athletes can benefit from the higher intensity demands of these workouts. That demand will help them le , ...
9
May 9th Programming
All Day
WOD OPTION 1OPTION 2“Moon Boy”EMOM X 820 Double Unders + 1 Power Clean (Athletes Choice, Heavy)-Rest 1 min-EMOM X 820 Double Unders + 1 Power Clean (Athletes Choice, Heavier than weight 1)“Remote Moon Boy”EMOM X 820 Double Unders + 3 DB Power Clean-Rest 1 min-EMOM X 820 Double Unders + 3 DB Po , ...
10
May 10th Programming
All Day
WOD OPTION 1OPTION 2“Whole Lotta Tabata”Tabata 1 (8 Rounds :20 on, :10 off)Cal Bike-Rest 1 min-Tabata 2 (8 Rounds :20 on, :10 off)Sit-Ups-Rest 1 min-Tabata 3 (8 Rounds :20 on, :10 off)Cal Bike-Rest 1 min-Tabata 4Tabata 4 (8 Rounds :20 on, :10 off)Sit-Ups-Rest 1 min-Tabata 5 (8 Rounds :20 on, :10 off)Cal B , ...
11
May 11th Programming
All Day
WOD OPTION 1OPTION 2“Hangman”For Time:30 T2B400m run21 Deadlift (225/155lb)(102/70kg)800m run21 Deadlift400m run30 T2B21 MIN CAP“Remote Hangman”For Time:30 V-Ups400m run21 DB/KB Deadlift 800m run21 DB/KB Deadlift400m run30 V-Ups21 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHBuilding strength thr , ...
12
May 12th Programming
All Day
WOD OPTION 1OPTION 2“Dark Waters”AMRAP X 1015/12 Cal Row10 Shoulder to Overhead (135/95lb)(61/43kg)“Remote Dark Waters”AMRAP X 1015/12 Up Downs10 DB Shoulder to Overhead WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHBuilding strength through Powerlifting and Olympic lifting can help to boost our metabolic , ...
13
May 13th Programming
All Day
WOD OPTION 1OPTION 2“Heavy Hop”AMRAP X 1040 Wall Balls (20/14lb)(9/6kg)15 Burpee Box Jump Over (24/20)“Remote Heavy Hop”AMRAP X 1040 Goblet Squats (Light)15 Burpee Tuck Jump WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWeight loss athletes can benefit from the higher intensity demands of these workouts. , ...
14
May 14th Programming
All Day
WOD OPTION 1OPTION 230 RFT w/ Partner (I go, you go)100 m run5 Hang Power Snatch (95/65lb)(43/29kg)5 SDHP35 min Cap15 RFT 100 m run6 Alt. DB/KB Snatch6(3/3) SDHP-Rest :30 between rds.-30 min cap WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWeight loss athletes can benefit from the higher intensity demand , ...
May 14th Programming
All Day
WOD OPTION 1OPTION 230 RFT w/ Partner (I go, you go)100 m run5 Hang Power Snatch (95/65lb)(43/29kg)5 SDHP35 min Cap15 RFT 100 m run6 Alt. DB/KB Snatch6(3/3) SDHP-Rest :30 between rds.-30 min cap WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWeight loss athletes can benefit from the higher intensity demand , ...
15
May 15th Programming
All Day
WOD OPTION 1OPTION 2“Hush”AMRAP X 1250 Up-Downs50 Russian KB Swings (53/35lb) (24/16kg)“Remote Hush”AMRAP X 1250 Up-Downs50 Russian KB Swings WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHAthletes will want to maximize their time working with an elevated heart rate by finding a moderate but sustainable pa , ...
16
17
May 17th Programming
All Day
WOD OPTION 1OPTION 2“Up Stream”AMRAP X 122 Shoulder to OH (155/105lb) (70/48kg)2 Cal Row*Reps increase by 2 each round*“Remote Up Stream”AMRAP X 122 DB Shoulder to OH2 Up-Down DL*Reps increase by 2 each round* WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWeight loss athletes can benefit from the higher i , ...
18
May 18th Programming
All Day
WOD OPTION 1OPTION 2“To the Max”EMOM X 24Minute 1: :45 Max Double UndersMinute 2: :45 Max Sit-UpsMin 3: :45 Max Push-UpsScore=Total Reps of DU + Sit-ups + Push-Ups“Remote To the Max”EMOM X 24Minute 1: :45 Max Double UndersMinute 2: :45 Max Sit-UpsMin 3: :45 Max Push-UpsScore=Total Reps of DU + Sit-ups + P , ...
19
May 19th Programming
All Day
WOD OPTION 1OPTION 2“The Meat Grinder”For Time:50/40 Cal Bike25 Thrusters (95/65lb)(43/29kg)50 Pull-ups25 Thrusters50/40 Cal Bike20 MIN CAP“Remote Meat Grinder”For Time:50 Up-downs25 DB/KB Thrusters50 DB/KB Rows25 DB/KB Thrusters50 Jump Squats20 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWeight , ...
20
May 20th Programming
All Day
WOD OPTION 1OPTION 2“League of Shadows”3 RFT20 Hang Power Clean (95/65lbs)(43/29kg)12 T2B10 MIN CAP“Remote League of Shadows”3 RFT20 DBL DB Hang Power Cleans12 V-Ups10 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHBuilding strength through Powerlifting and Olympic lifting can help to boost our met , ...
21
May 21st Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 30 W/ Partner1 mile run (Split into 200’s)100 DB Snatches (50/35lb) (22.5/15kg)100 Sit-upsAMRAP X 22400m run20 DB Snatches20 Sit-ups-Rest :45 b/w rounds- WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHAthletes will want to maximize their time working with an elevated heart rate , ...
22
May 22nd Programming
All Day
WOD OPTION 1OPTION 2“Gritty”EMOM X 15Minute 1: 12 Russian KB Swings (70/53lb) (32/24kg)Minute 2: 12 Hand Release Push-UpsMinute 3: 12 Goblet Squat“Remote Gritty”EMOM X 15Minute 1: 12 Russian KB/DB Swings Minute 2: 12 Hand Release Push-UpsMinute 3: 12 Goblet Squat WEIGHT LOSSGENERAL FITNESSINCREASE STRE , ...
23
May 23rd Programming
All Day
WOD OPTION 1OPTION 2“Grace”For Time:30 Clean and Jerks (135/95lb)(61/43kg)7 MIN CAP“DB Grace”For Time:30 DB Clean and Jerks7 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHBuilding strength through Powerlifting and Olympic lifting can help to boost our metabolic engine! Bodies with more muscle than , ...
24
May 24th Programming
All Day
WOD OPTION 1OPTION 2“Nice Snatch”AMRAP X 28400m run3 Power Snatches (Athlete’s Choice-Heavy)400m run3 Squat Snatches“Remote Nice Snatch”AMRAP X 28400m run10 Alt. DB Muscle Snatches (Athlete’s Choice-Heavy)400m run10 Alt. DB Power Snatches WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHAthletes will want to , ...
25
May 25th Programming
All Day
WOD OPTION 1OPTION 2“Bane”AMRAP X 1010 Back Squats (115/75lb) (52/34kg)10 Back Rack Lunges15 Lateral Burpees over the bar“Remote Bane”AMRAP X 1010 Goblet Squats10 Goblet Lunges15 Lateral Burpees over DB/KB WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWeight loss athletes can benefit from the higher inten , ...
26
May 26th Programming
All Day
WOD OPTION 1OPTION 2For Time:5k row28 min cap(Last tested 12/9/21)For Time:1 mile run100 Burpees28 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHAthletes will want to maximize their time working with an elevated heart rate by finding a moderate but sustainable pace. Intensity level should challeng , ...
27
May 27th Programming
All Day
WOD OPTION 1OPTION 2“Two Face”6 RFT12/10 Cal Bike10 Push Press (115/75lb) (52/34kg)-Rest :30 between rounds-13 MIN CAP“Remote Two Face”6 RFT10 Up-Downs10 DB Push Press-Rest :30 between rounds-13 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHBuilding strength through Powerlifting and Olympic liftin , ...
28
May 28th Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 25 W/ Partner200 DU50 DL (225/155lb)(102/70kg)50 Russian KB Swings (70/53lb) (32/24kg)AMRAP X 1875 DU/Single Unders30 KB/DB DL30 Russian KB/DB Swings-REST :90 between rds- WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWeight loss athletes can benefit from the higher intensity d , ...
29
May 29th Programming
All Day
WOD OPTION 1OPTION 2“The Bus”AMRAP X 28400m run36 Sit-Ups400m run36 Box Jumps (24/20)1:00 Static Hold (Athlete’s choice)“Remote The Bus”AMRAP X 28400m run36 Sit-Ups400m run36 Lunges1:00 Static Hold (Athlete’s choice) WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHAthletes will want to maximize their time w , ...
30
May 30th Programming
All Day
WOD OPTION 1OPTION 2“Murph”1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run*Partition Anyway You’d Like“DB Murph”1 mile Run100 DB Rows200 Push-ups300 Squats1 mile Run*Partition Anyway You’d Like WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWeight loss athletes can benefit from the higher intensity , ...
31
May 31st Programming
All Day
WOD OPTION 1OPTION 2EMOM X 30Minute 1: :50 RowMinute 2: 50 BikeMinute 3: Walking RestEMOM X 30Minute 1: :50 Up-DownsMinute 2: :50 Jumping JacksMinute 3: Walking Rest WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHAthletes will want to maximize their time working with an elevated heart rate by finding a mod , ...
1
2
3
4
5