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