Week of May 5, 2025
Programming Video
Click to here for the breakdown
Union Farmstead Egg Order
Link to order Farmer Bruce’s Eggs
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Monday, May 5th
Prep
EMOM x 6:
Odds: 5 Toes to Bar
Evens: 5 Calories
WOD
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row or ski
20-16-12-8-4
Toes-to-bars
Accessory
4 sets:
Front Rack Goblet Carry x 60yds
Rest 1 minute between
Tuesday, May 6th
Prep
3 sets:
3 back squats
2 front squats
1 overhead squat
50-meter run
– Rest 1:00 between sets.
– Build to workout load.
WOD
2 rounds for time:
200-m run
15 back squats (95/135 lb)
200-m run
12 front squats (95/135 lb)
200-m run
9 overhead squats (95/135 lb)
Accessory
100 reps of feet elevated glute bridges
Wednesday, May 7th
WOD
Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set. Start at 70% of push press max.
Accessory
6 strict chin-ups after each set of the overhead complex
Thursday, May 8th
Strength/Skill
EMOM x 7 minutes:
3 snatch high pulls
-Work on hip contact and not pulling with arms too early
WOD
5 rounds for calories:
2:00 on machine
2:00 rest
Friday, May 9th
WOD
“Cindy”
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
Accessory
75 empty bar bicep curls
Saturday, May 10th
Fitness with Friends
Sunday, May 11th
Open Gym 8-10