WOD 05.22.19

Pronated Hang x 30-60 seconds
Russian Baby-Makers x 10-15 reps
Jefferson Deadlift x 10 reps

Followed by…
Two Sets:
Kettlebell Halos x 10 (5 each direction)
Kettlebell Windmills x 10 (5 each side)
Turkish Get-Up x 6 (3 each side)
Single-Arm Kettlebell Thruster x 10 (5 each side)
Waiter Carry x 50 yards each side

Four rounds for time of:
400 Meter Run or Row
15 Kettlebell Swings
15 V-Ups or Ab Mat Sit Ups

WOD 05.21.19


Crossover symmetry activation
Reverse Snow Angels x 10

Followed by…
Two Sets:
30 seconds of Superman Hold
30 seconds of Dumbbell Floor Press
30 seconds of Glute Bridge
30 seconds of D Ball Carry
30 seconds of Plank Toe Taps (or Plank Shoulder Taps)
Rest 30 seconds

Then…if you dare…a Mobility Challenge

Spend 3-5 minutes working on 1/2 Kneeling KB Windmills
*Use very little weight if this is your first time. 
– Start in the kneeling position of a Turkish Get-Up (right knee up + right arm overhead)
– Keeping the KB to the sky, try to touch your left hand to your right foot.
– If you can do that with ease, then try to touch your left forearm to the floor.
– Return to your starting position.

Every 2 minutes, for 24 minutes (3 sets of each)
Station 1 – Dumbbell Bench Press x 12-15 reps
Station 2 – Single-Arm Kettlebell Row x 8 reps each
Station 3 – Dips x 10-15 reps
Station 4 – Side Plank x 45 seconds each side

Every minute, on the minute, for 6 minutes (3 sets) of:
Minute 1 – Parallette Shoot Throughs with Push-Up x 12 reps
Minute 2 – Band Pull-Aparts x 25 reps

WOD 05.20.19

Thoracic Iso Holds
Banded Romanian Deadlifts x 15 reps
Scapular Pull-Ups x 10-15 reps

Followed by…
Three Sets:
Kettlebell Swings x 10-15
Burpees x 3
Rest 30 seconds

For time:
Row 1000 Meters

Rest until relatively recovered, and then…

Two sets of:
Bulgarian Split Squats x 8 reps
immediately followed by…Jumping Lunges x 12 reps
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps
Rest 60 seconds

For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.

WOD 05.15.19

Every 90 seconds, for 9 minutes (2 sets) of
Station 1 – 30 seconds Bear Crawl + 30 seconds Plank Shoulder Taps
Station 2 – 30 seconds per side of Rotational Medicine Ball Throws use a light weight med ball.
Station 3 – Static Hang from pull up bar x 30-60 seconds (one set pronated, one supinated)


Every 2 minutes, for 30 minutes (3 rounds) of
Station 1 – 400 Meter Run or Row
Station 2 – 30 Wall Balls
Station 3 – 400 Meter Run or Row
Station 4 – 15 Strict Pull-Ups or Ring Rows
Station 5 – 15 Burpee Box Jump or Step-Overs

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above


12-Minute Warm-Up for Hip Hinge Day

Accessory work
Every 90 seconds, for 18 minutes (3 sets of each)
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

Complete as many rounds and reps as possible in 12 minutes of:
3 Strict Toes to Bar, Hanging Leg Raises or Hanging Knee Raises
12 Kettlebell Swings
12 Alternating Reverse Lunges with Goblet Hold (6L/6R)