Hip Thrust, 4×10

Romanian Deadlift, up to heavy 8

Choose 3:

Don’t make me regret treating you all like grownups. I’m giving you options to complete on your own. The goal here is to choose 3 things you suck at. We will occasionally be doing this as “weakness” work. Try to choose at least one hip dominant and one hamstring dominant movement.

Quad Dominant
Wall/Ball Thruster…choose a weight, 3xmax unbroken
Dumbbell Clean, 3×10-12
Lunge/Step-Up, 3×0-12
Box Jump, 3×10 (add weight or go high)
Sled Work, 3-4 trips in reverse

Hamstring Dominant
Good Mornings, 3×12-15
Back Extension, 3×15-20
Kettlebell Swing, 3×10-15
Heavy Banded hamstring curls, 3×30
Sled Work, 3-4 trips between legs

If you’re not sure what to pick, just choose the 3 things that you want to do the least!

Pull-Ups, 3 On the Minute x 8

RS Press, up to 8

Low Bentover Row, 4×8 superset with DB Fly 3×15

5 Rounds
10 Shoulder-2-Overhead
10 Burpees

Snatch, 70-80%, 1 rep every 30 sec x 5 Minutes + 1 Minute Max Reps

Clean, 70-80%, 1 rep every 30 sec x 5 Minutes + 1 Minute Max Reps

Skill Work, 8-10 min
Choose Turkish Get-Ups or Pistols

Benchmark WOD: Annie
50-40-30-20-10
Double Unders
Abmat Sit-Ups
10 min cap

Bonus
Band work…tris, delts, hamstrings, etc.
This should be light and fast!

Back Squat, up to 1
We tested this last on 4/22. Choose a different style than last time (safety bar, high bar, low bar)

If you perform low bar:
Front Squat, up to heavy 4

If you perform high bar/safety bar:
Sumo Deadlift, up to heavy 5

1/4 Good Mornings, 3×8

With 30 seconds between…
AMRAP 2: Wall Ball
AMRAP 2: Toes-2-Bar
AMRAP 2: KB Swings
AMRAP 2: Tight Arch

If time permits…
Back Extension, 3×15
Banded Hamstring, 4×25

Board Press, up to 1

2 Push Jerk + 1 Split Jerk, 7 sets up to heaviest

Pendlay Row, 4×6

Handstand Hold, 3 x 1 minute

10 Min
200m Run
Max Unbroken Pull-Ups

Accessory…
Rear Delts
Dumbbell RS Press

Lower Speed Day
Pause Squats, 5×3, 65%

Overhead Squat, up to 3

Deadlift, 60%, 10×1, banded or deficit

5 Rounds
10 Overhead Squats
10 Overhead Lunges
10 Wide Stance Straight Leg Good Mornings

Choose a manageable weight.

Accessory Work:
Back Extensions, 3×15-20

Mixing it up today…

Handstand Push-Ups, 3 On the Minute x 10 Minutes

If you cannot perform full range HSPUs on the wall (that means no abmats), you will choose from:
Handstand Hold for 15 seconds + 3 Strict Push-Ups
Handstand Push-Up in “bear position”
Handstand Push-Up on Box

Strict Pull-Ups, 3 On the Minute

Choose from:
Weighted
Strict with no extra weight
Negatives
Negatives until failure, then bands

Close Grip Bench, 3×10
Barbell Bentover Row, 3×10

21-15-9
Med Ball Push Press
Kettlebell High Pull

If time permits…
Reverse Fly
Shoulder Complex

Oly/Skill Day

Candlestick squat
Candlestick pistols

Tall Snatch, work up to 1
Pause Snatch, work up to 1

Turkish Get-Up, 8 minutes of continuous movement (focus on form)

5 Rounds
30 Double Unders
10 Burpees
10 min cap

No singles will be allowed for double Unders.

Accessory
Banded triceps
Banded delts/rear delts
Bicycles

Rack Pull (just below knee), up to 1

Glute Bridge, 3×5 with 10 second hold at top

1 Hang Clean + 2 Front Squats @ 75-80% of Full Clean, On the Minute x 5

Step-Ups, 3×8/leg, weighted (barbell, dumbbells, kettlebells)

Kettlebell Swings (Russian), 3×20+ Unbroken, heaviest weight possible

Single Leg Deadlift, 3×10/leg

Max Effort Upper

Press, up to 1

Wide Grip Bench (1-2″ wider than normal), up to 5

Single Arm Barbell Row, 5×5 (last 3 sets should be heavy)

Choose one:
Ring Dips or Handstand Push-Ups
Perform 3×10

Choose one:
Ring Rows or Body Row (barbell in rack)
Perform 3xFailure

Partner WOD
100 Burpee Pull-Ups for time. No bands. You MAY assist your partner up in the pull-up (holding feet).