Monday, April 21
Warm-up: 2 rounds - 8/side KB hip opener + 10 alt standing quad stretch + 12 pvc pass through + 10 standing pvc thoracic rotation + 8 split jerk balance
https://youtu.be/aLft9rmJ04I?si=z694QVnnBC0Wc9tG
https://youtu.be/VKsztHiM4X4?si=b_HRpQPKJ6vrJBoo
Strength:
In 10:00, work on split jerk technique @ light to moderate weight (no heavier than 75% 1RM)
WOD:
Complete the following @ steady pace (zone 2) -
800 meter run (scale to 400)
600 meter row (scale to 300)
40 cal bike (scale to 25)
600 meter ski (scale to 300)
800 meter run (scale to 400)
*Switch order as needed to accommodate machine volume
Accessory:
Accumulate 2:00-3:00 weighted plank @ challenging weight
https://youtu.be/hy6Ap1iH8xw?si=sYVPCvMavhHySNF3
Tuesday, April 22
Warm-up: 2 rounds - 10 alt reverse Samson + :30 weight shift from HS, pike, or plank + 10 bootstrapper + :30 push-up to pike + 10/side scorpion stretch + :30 cat cow
Strength:
8:00 EMOM -
Max unbroken handstand walk (1x) or :30-:45 handstand work of choice (e.g., pike-ups on rower) https://youtu.be/YGXAGH4bUDE?si=OjBByBRnFGyEbeec
Rest
WOD:
2-3 rounds w/ empty barbell @ steady pace (:90 rest between rounds) -
10 curls
20 strict press
30 back rack lunge
40 v-up or tuck-up
30 bent over row
20 front squat
10 curls
Accessory:
Tabata Copenhagen plank (4 rounds/side)
https://youtube.com/shorts/Rwap0_j5i5A?si=swOeZeKbYXkcOgEn
Wednesday, April 23
Warm-up: 15:00 AMRAP - 5 hang power clean (start light and build to 55% 1RM) + 10 supine toes-to-rig + 5 kip swing + 10 banded pull-apart + 5 inch worm w/ push-up
Strength:
In 15:00, complete 5 rounds (:10 rest between singles, :90 rest between rounds) -
5-4-3-2-1
3-position power clean @ 55, 60, 65, 70, 75% 1RM respectively
https://youtu.be/OWO_WboqIbs?si=el-qP2bRTEyJ-XGq
WOD:
Every 2:30 x6 (15:00) -
6 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
12 toes-to-bar, knees-to-elbow, or v-ups
6 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
Accessory:
3x8-10/side DB single leg glute bridge, foot elevated
https://youtu.be/KNAuMP86V3w?si=xWqRduRVcDTQmVKO
Thursday, April 24
Warm-up: 2 rounds - 12 upward to downward dog flow + 6/side lateral box step down (no weight) + 12 alt single leg v-up + 6/side Cossack squat + 12 alt plank-up
Strength:
In 14:00, superset the following x3 (:90 rest between supersets) -
8-10/side goblet lateral box step down @ moderate weight (24/20 or lower)
3x8-10 chest supported DB lat kickback (2 @ moderate weight)
WOD:
For time -
150 sit-ups (scale to 100), weighted or GHD if able
E2MOM starting @ 2:00 - 10 handstand push-up, or any push-up variation
Accessory:
400 meter 1-arm Farmers carry @ moderate weight (switch arms as needed)
Friday, April 25
Warm-up: 8-6-4-2 back squat (start w/ empty barbell and build to 65% 1RM) + thoracic rotation from runners lunge/side + DB bench press (2 @ light weight) + :30 easy jump rope + med ball thoracic opener w/ plate
https://youtu.be/RGKSvvjzMzI?si=r6MAOy0LO99WYRFe
Strength:
Every 2:00 x6 (12:00) -
5 back squat @ 65% 1RM
WOD:
20:00 EMOM -
5 bar muscle-up or 10 pull-up
15 DB bench press (2 @ 50/35 or 40/25 or 30/15)
45 double under or 90 singles
Rest
Accessory:
Superset the following 2-3x (2:00 rest between supersets) -
Dual DB bicep curl
6-8 @ challenging weight + 8-10 @ moderate weight + 10-12 @ light weight
Saturday, April 26
Warm-up: 2 rounds - 12 alt hamstring scoop + 6 DB deadlift (2 @ light weight) + :30 easy bike + 6/side thread the needle w/ thoracic extension + 12 banded row from Superman https://youtu.be/5xQRtwy9Sj4?si=FwVmm3IyjFyvGzcV
Strength:
Every :90 x4 (12:00) -
16 alt KB gorilla row (2 @ 53/35 or 35/25 or 25/15)
12 DB plank pull through, feet elevated if possible @ moderate weight
Partner WOD:
20:00 EMOM (you go, I go) -
10 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
Max bike cals
*Each partner to complete 10 rounds
Accessory:
8-10/side weighted single leg hip thrust