Week of Monday, May 26th, 2025
Monday, 5/26/25
Warmup: 3 rounds
10 goblet squats
10 alternating half groiners
20 second front rack stretch
30 jumping jacks
“Larry” Hero Wod in honor of U.S. Marine Corps Corporal Larry D. Harris, Jr.
For time: 21 - 18 - 15 - 12 - 9 - 6 - 3 reps of:
Front Squats (115/75)
Lateral burpees over the bar
After each round, 200 m sandbag carry.
Tuesday 5/27/25
Warmup : 3 rounds
10 good mornings
10 ring rows
10 push-ups
20 sec hip stretch each side
A1) Deadlifts - 4 x 6
A2) Hammer curls - 3 x 10
A3) Single dumbbell close grip press - 3 x 15
B) 3 rounds for time:
30 Oblique med ball slams
30 Med ball situps
Wednesday 5/28/25
Warmup : 1 rounds
2 length high knees
2 length butt kicks
2 lengths lunges
1 length broad jumps
1 length bear crawl
2 length bottoms up carry
20 band pull aparts
A1) Strict press - 4 x 5
A2) Rowling - 4 x 100 m
Full speed row, stop (~80m) and try to let the momentum carry to exactly 100 m
B) For time:
500 m row
400 m run
30 calorie bike
400 m run
500 m row
Thursday 5/29/25
a. Warmup : 2 rounds
30 single unders
20 russian kettlebell swings
20 step ups
10 scap pulls
b. Practice techniques for movements
A) For time: “Filthy fifty”
50 Box Jumps
50 Jumping Pull-ups
50 American KB Swings
50 Walking Lunges
50 Knees to elbows
50 Push Presses
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
Friday 5/30/25
Core and kettlebell class
Saturday 5/31/25
Warm-up : 3 rounds
200 m jog
15 squats
10 shrug high pulls
10 push presses
Partner WOD: 3 rounds for time with a partner
800 m run together
30 clean and jerks (135 / 95)
