Wednesday, June 1

Warm-up
Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
15 GHD Hip Extensions
x3
10 Jump Squats
10 Medicine Ball Cleans
10 Wall Balls
10 PVC Good Mornings
x3 w/ 95#
5 Deadlift
5 SDHP
5 Power Clean
WOD
21-15-9 reps for time of:
315 pound Deadlift
30″ Box jump

Tuesday, May 31

Warm-up
Top Mobility
Bottom Mobility
100 Jump Rope
50 Double Unders
40 Sit-ups
30 GHD Hip Extensions
20 Wall Balls
10 Barbell Push Press
WOD
For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Thursday, May 26

Warm-up
Row 250m
Top Mobility
Bottom Mobility
Row 250m
30m Bearcrawl
30 Sit-ups
Row 250m
15 Hindu Push-ups
15 Ring Rows
Row 250m
WOD
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Wednesday, May 25

Warm-up
Run 400m
Top Mobility
Bottom Mobility
10 Ninja Sit-ups
15 Squat Jumps
x5 w/ PVC then x3 w/ Bar
5 Deadlift
5 Power Snatch
5 OHS
WOD
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.

Monday, May 23

Warm-up
200 Jump Rope
50 Double Unders
Top Mobility
Bottom Mobility
10 Ninja Sit-ups
30m Walking Lunge
50 Mountain Climbers
15 GHD Hip Extensions
20 KTE
20 KBS
15 Bearsquat Push-ups
15 Jump Squats
WOD
“Wilmot”
Six rounds for time of:
50 Squats
25 Ring dips

Wednesday, May 18

Warm-up
Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
15 GHD Hip Extensions
20 Burpees
25 Squats
20 DB Thrusters
10 Pull-ups
20 Toes to Bar
20 KBS
WOD
Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

Tuesday, May 17

Warm-up
150 Jumping Jacks
Top Mobility
Bottom Mobility
10 Ninja Mobility
x3
10 Bearsquat Push-ups
:30 Handstand Hold
15 Wallball
10 KTE
10 Steps Walking Lunge
WOD
Three rounds for time of:
95 pound Front squat, 21 reps
30m Bearcrawl
30 Glute-ham sit-ups
30m Bearcrawl

Monday, May 16

Warm-up
Run 400m
100 Double Unders
Top Mobility
Bottom Mobility
10 Ninja Mobility
Then
5-5-3-2-1
on each exercise below.
Start w/ a light weight and work up to your 1RM.
WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep