Monday, 4/26
Warm-up: 200 meter run + :30 pigeon stretch/side + 5-4-3-2-1 - deadlift (add weight each round) + ring rows + hand-release push-ups + burpee broad jumps
Strength:
In 14:00, build to a tough deadlift single
-or-
Stay light to moderate and complete 5 deadlifts + :30 bike every 2:00 for 14:00
WOD:
5 rounds -
2:00 on/1:00 off
3 strict pull-ups
12 deadlifts (225/155)
In remaining time, max bar-facing burpees
*Score is number of burpees
Accessory (optional):
Accumulate 50 barbell bicep curls (45/35)
Tuesday, 4/27
Warm-up: 3 rounds - 10 pass throughs + 10 presses from split jerk stance + 100 meter run + 5 inch worms
Strength:
In 14:00, work to complete the following jerk sequence, building in weight each round if possible. Rest as needed between sets - you have 2:00 to complete each set -
Split jerk or push jerk
5-3-3-2-2-1-1
WOD:
3 rounds for time -
20 wall balls (20/14)
10 power snatches (95/65)
20 wall balls (20/14)
10 push press (95/65)
Accessory (optional):
Accumulate 2:00 wall sit
Wednesday, 4/28
Warm-up: 10:00 AMRAP @ steady pace - 5 muscle cleans + :30 bike + 10 sit-ups + :30 banded punches/side + 10 air squats
Strength:
10:00 EMOM -
1st: 3 touch-and-go power cleans, building towards weight you plan to lift in WOD
2nd: :30 barbell roll-outs or plank on barbell
WOD:
For time -
Buy-in: 10 power cleans (165/115 or 135/95 or 95/65)
Directly into, 4 rounds -
250 meter row
8 toes-to-bar
Cash-out: 10 power cleans (165/115 or 135/95 or 95/65)
*Rx plus for power cleans = 185/125
Accessory (optional):
Complete 30/side - DB half kneeling woodchoppers
Thursday, 4/29
Warm-up: 2 rounds - :30 banded side steps + 10 alt reverse Samson’s + :30 plank + 10 bootstrappers + :30 hollow hold
Strength:
Every :90 for 4 rounds -
1st: 6 1 ¼ squats, moderate weight (barbell on back)
2nd: :45 Russian KB swings (53/35)
WOD:
For time -
42-30-18
Sit-ups
Double unders
Front-rack lunges (95/65)
Accessory (optional):
3x8-10 Pendlay rows
Friday, 4/30
Warm-up: 2 rounds - 10 pass throughs + 10 banded pull-aparts + 10 inch worms w/push-up + 10 groiners
Strength:
In 10:00, complete 3-4 rounds of max effort dips, getting sufficient rest between sets (ring dips, GHD dips, or dips from bench or box)
WOD:
20:00 AMRAP -
10 bench press (135/95 or less)
400 meter run
15 push-ups
Accessory (optional):
Accumulate 2:00 star plank or side plank/side
Saturday, 5/1
Warm-up: 2 rounds - 20 m bear crawl + 20 m Spider-Man stretch + 20 meter high knees + 20 Franksteins
Extended warm-up:
15:00 EMOM -
1st: :30 1-arm push press, right
2nd: :30 1-arm push press, left
3rd: :30 single DB step-ups (24/20)
WOD:
For time -
10-20-30-40-50
Row, bike, or ski calories
Alt DB snatches (50/35)
Accessory (optional):
Accumulate 30 single leg glute bridges/side w/stability leg on med ball if able