Monday, April 25
Warm-up: 5-4-3-2-1 muscle snatch + snatch balance (pvc or empty barbell) + pass throughs + thread the needle w/rotation per side https://youtu.be/TfAWLN1-T0A + push-up to pike
Strength:
9:00 EMOM -
1st: :30 supine heel taps https://youtu.be/unVXDP2LNHk
2nd: Max effort L-sit, tuck hold, L-hang, or tuck hang
3rd: Rest
WOD:
High Five
For time -
25-20-15-10-5
Power snatches (95/65 or 65/35)
Calorie row or ski
Accessory:
4x8 barbell bicep curls w/:05 eccentric tempo, moderately heavy
Tuesday, April 26
Warm-up: 10:00 AMRAP @ steady pace - 5 muscle cleans + 5 front squats + 5 back squats (empty barbell) + 10 alt groiners + 5 inch worms
Strength:
In 16:00, work to complete the following sequence (build in weight or stay light/moderate and focus on form) -
12-9-6-3-1-1-1
Back squat
WOD:
Thunder Thighs
AMREPS in 12:00 -
3:00 Max bike cals
-Directly into-
3:00 Max hang power cleans (95/65 or 65/35)
-Directly into-
3:00 Max bike cals
Directly into -
3:00 Max front squats (95/65 or 65/35)
*Score is total # of reps across all 3:00 intervals
Accessory:
3x12-15 barbell hip thrusts
Wednesday, April 27
Warm-up: In 10:00, warm up to 80% 1RM bench press (start with empty barbell); between warm up lifts, get 8 banded good mornings + 5 ring rows
Strength:
Every :90 for 4 rounds (12:00) -
1st: 3-5 bench press @ 80% 1RM
2nd: :30-:45 kettlebell swings, moderate to heavy weight
WOD:
Riptide
For quality -
1-2-3-4-5-6-7-8-9-10
Strict pull-ups, or ring rows as horizontal to the ground as possible
30 double unders or 60 singles after each round
*Rx+ weighted strict pull-ups
Accessory:
2x6 shoulder CARS/side
Thursday, April 28
Warm-up: 3 rounds - 6 alt front rack elbow punches + 8 bootstrappers + 10 air squats + 12 alt v-ups + :20 handstand hold or plank + :30 figure 4 stretch/side
Strength:
In 12:00, build to a tough barbell sequence -
1 power clean + 1 hang power clean + 1 squat clean + 1 hang squat clean
WOD:
Variety Pack
7:00 AMRAP -
3 wall walks
6 deadlifts (135/95 or 95/65)
9 sit-ups
-3:00 rest-
7:00 AMRAP -
3 hang squat cleans (135/95 or 95/65)
6 handstand push-ups, or any push-up variation
9 toes-to-bar
Accessory:
2x6 hip CARS/side
Friday, April 29
Warm-up: 10-8-6-4-2 walking lunges + alt Cossack squats + Pendlay rows (empty barbell) + wall ball cleans + banded pull-aparts
Strength:
In 15:00, superset the following for 4 rounds -
10 alt dual DB reverse lunges, deficit if possible https://youtu.be/qdOdC0o--po
10-12 Pendlay rows, moderate weight https://youtu.be/O9v7sb3JAPk
*Rest at least :60 between rounds
WOD:
Chipper
For time -
800 meter run
60 wall balls
40 alt DB snatch (choose a weight heavier than you typically do)
20 burpee box jump-over or burpee step-over
Accessory:
Accumulate 75-100 Russian twists
Saturday, April 30
Warm-up: 10:00 AMRAP @ steady pace - 10 plank-ups + :30 mountain climbers + 10 overhead squats w/pvc or empty barbell + :30 glute bridge hold + 5 kip swings
Strength:
15:00 EMOM -
1st: 5-7 ring dips or 8-10 dips from bench
2nd: :30-:45 TRX knees-to-elbow
3rd: Rest
WOD:
Greek Goddess
For quality -
12-9-6-3
Overhead squat (135/95 or 95/65 or 75/35) or snatch balance (light weight)
Muscle-ups, chest-to-bar pull-ups, or challenging ring rows
Accessory:
Accumulate 2:00 Superman pulls with band