314 Week of 5/20
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MondayTuesdayWednesdayThursdayFridaySaturday
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5/205/215/225/235/245/25
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WarmupWarmupWarmupWarmupWarmupWarmup
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Slow 250m RowCatalyst Warmup400m Run3 Minute Row400m RunSpealler Warmup
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Arm Circles/Arm SwingsWrist Circles 10-15 Each Direction500m Row30 Mountain Climbers30 Jumping Jacks
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Trunk TwistElbow Circles 10-15 Each Direction20 Mountain Climbers10 Snap To Hollow20 WindmillsSkill
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Bow BendsSeal Swings 10-1520 Situps10 Supermans20 Mountain ClimbersKipping Pullups
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Moderate 250m RowOver and Backs 10-1520 R. KBST-Hips/T-Glutes20 T-Glutes- Gymnastics Kip
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10 Kipping SwingsFreestyle Bounce 10-1515 Air SquatsBand Good Mornings20 T-Hips- Butterfly Kip
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10 PushupsArm Circles 10-15 Each Direction15 A. KBSBanded X-Walks3 Rounds Cindy
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10 Air Squats
Trunk Rotations 10-15 Each Direction
10 LungesLeg SwingsWOD
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Hard 250m RowHip Circles 10-15 Each Direction10 KB Thrusters (5/Side)StrengthPartner Miagi
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10 PullupsBow & Ben 10-15StrengthFarmer's Carry50 Deadlift (135/95 lbs)
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Banded X-Walks Knee Circles 10-15 Each DirectionEnduranceClean & Jerk
10 x 50' Carry @ 1.5 BW
50 Double KB Swings (2*53 lbs/2*35 lbs)
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Banded Good MorningsLeg Swings 10-15Burpee Beep Test14 Minute EOMOM50 Push-ups
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Squatting Ankle Stretch 10-30s
Alternate between run and 2 burpees
Even Minutes:Workout50 Clean and Jerk (135/95 lbs)
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StrengthRussian Baby Maker 10-30s BEEP: Run
Squat Clean + Push Jerk + Jerk
5 Rounds50 Pull-ups
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Back SquatThen, BEEP: 2 Burpees
- Start ~70% and increase if able
10 Bench Press 155/105
50 KB Taters (53 lbs/35 lbs)**
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4x8 @ 60%Burgener Warmup- Continue as long as possibleOdd Minutes:10 DB Row/Side50 Box Jumps (24"/20")
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8+ @ 60%- Scale to 1 burpee or rest15-20 Hollow Rocks10 Dips50 Wall Climbs*
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Snatch- Scale to 10-15 Situps 10 Lat Pulldowns50 Knees to Elbows
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WorkoutSnatch SinglePartner Workout10 DB Shoulder Raises50 Double Unders
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"Nancy"- Beginners: High Hang5 Minute AMRAPWorkout10 DB Reverse Fly
https://www.youtube.com/watch?v=d_HGwf_v7Fk
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5 Rounds- Intermediate: HangTire FlipsHalf-ish Murph*Scale wall climbs appropriately. Can go just a couple steps up wall, or just do pushups.
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400m Run- Adv: Ground1 Minute Rest5 Rounds
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15 OHS 95/655 Minute AMRAP10 Pullups**Taters can be scaled to goblet squats
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ADV - "Naughty Nancy"WorkoutStone to Shoulder20 Pushups
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4 Rounds12 Minute AMRAP1 Minute Rest30 Air Squats
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600m Hill Run50 Situps5 Minute AMRAP400m Run
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25 OHS 140/9535 Cal Row20" Box Step Ups 45/35
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20 KBS 70/53
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