Monday May 11, 2026

Warmup

1:30 bike/row

10 speed skaters

10/side shoulder to overhead

5 goblet squats

5/side thruster

40 line hops (20 front/back, 20 side/side)

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

Front Squat 3-4x5

Add 5-10lb from last week.  We should now be slightly heavier than our heaviest set of 7.

WOD

50 double unders

30/24 cals

50 double unders

50 thrusters

50 double unders

30/24 cals

50 double unders

F:  air squats or light DB thrusters; single unders

P1:  45/35

P2:  45/35; 25 DU

C:  75/55; bike cals; 1 rope climb after each set of DU

Then (optional)…

30/24 ski cals

50 situps

3 laps run or 450m row

C:  GHD situps