Week 22: 30 May - 3 June

Tuesday, 31 May

Skill: Deadlift

5-3-3-1-1-1RM

WOD: For Time 

500m row
40x Deadlift 135/95
30x Double Unders
30x Power clean 125/85
30x Double Unders
20x Front Squat 115/75
30x Double Unders
10x Push Press 95/65
30x Double Unders


Wednesday, 1 June

Skill: Handstand

WOD: 20 min AMRAP
200m sprint
10x T2B
200m sprint
10x Burpee BJ (30/24)
200m sprint
10x C2B pullups
200m sprint
10x KB swing (53/35)




Thursday, 2 June


Skill: split Jerk
EMOM (6 min): 2x strict press, 2x push press, 2x push jerk


WOD: 5 Rounds NFT
6x r/l Bulgarian Split Squat
12x GHD situp




Friday, 3 June


Skill: Farmer's Carry, OH Lunge

Memorial Day

There will be no class on Monday due to Memorial Day. Have a safe holiday everyone!

Week 20: 16 - 20 May

Monday, 16 May

Skill: Bar/Ring Muscle Up prog.

WOD: AMRAP 20 min

'Cindy' 
5x pull ups
10x pushups
15x squats

or 'Mary'
5x HSPU
10x pistol squats
15x pull ups


Tuesday, 17 May

Skill: Overhead Squat
3-3-3-3-3-3-3

WOD: AMRAP 10 min
4x HSPU
30m sprint
8x DL @ 250/175
30m sprint


Wednesday, 18 May

EMOM: box jumps (12 min)
Even: 5x height
Odd: 10x lateral 

WOD: 8 RFT
10x KBS
5x T2B 
10x SDHP
5x Situp


Thursday, 19 May

Skill 1: Clean EOMOM 10 min (full clean each rep)
1x high hang + 1x hang + 1x from ground

2-3 min rest

Skill 2: Press EOMOM 10 min
1x strict press + 1x  push press + 1x push jerk

Week 19: 9 - 13 May

Monday, 9 May

Warmup: Scap activation!

Skill: Bench Press (30 min)

5 rounds (partner-up and work from stability to instability):

5x Heavy Floor Press (count with breathing)

10x (each side) one-armed dumbbell press on inflated-ball

(To failure) banded Barbell Bench Press

3 min rest

Tuesday, 10 May

WOD: 4 RFT

30 Cal Row

25x Wall Ball

20x T2B

15x plyo lunges 

Wednesday, 11 May

WOD: 100 Burpee Pull ups

Start every 2 min with a 40m sprint

Thursday, 12 May

Skill: Turkish Getup

WOD: AMRAP (20 min)

1 KB Snatch (each side) + 1 Box jump

2 KB Snatch + 2 Box Jump

3... continue adding reps for 20 min

Friday, 13 May

WOD: 3RFT

20 Deadlifts

20 Double Unders

20 Power Cleans

20 Double Unders

20 Front Squat 

20 Double Unders

20 Push Press

20 Double Unders

Week 18: 2 - 6 May

Monday, 2 May

Warmup/Skill: Rowing

WOD: Stroke Ladder (focus on pulling as hard as you can and reset for every stroke)

10 strokes

30 sec rest

20 strokes

60 sec rest

30 strokes

90 sec rest

40 strokes

120 sec rest 

50 strokes

120 sec rest

40 strokes

90 sec rest

30 strokes

60 sec rest

20 strokes

30 sec rest

10 strokes

Tuesday, 3 May


Skill: Thruster (5 min)

WOD: 8RFT

8x Thruster (115/80)

8x T2B

8x Over-bar Burpee

8x Pullup

200m run

Wednesday, 4 May

Skill: Handstand Progression: wall walks, kipping HS PU

WOD: Alternating between Deadlift(@205/145) & HS PU
HSPU: 10, 9...2, 1
DL: 1, 2...9, 10


Thursday, 5 May



Skill/Warmup: Rope complex & additional double-unders practice (10 min total)
1 min singles
1 min singles (backwards)
30 sec left foot
30 sec right foot
2 min double-unders


WOD: 20 min AMRAP
30x DU
20x Mountain Climbers
10x Exploding Step-ups




Friday, 6 May


Skill: Front Squat
3-3-3-3-3-3-3


WOD: 'Elizabeth'
21-15-9
Clean @ 135/95
Ring dips