Monday, April 11
Warm-up: 5-4-3-2-1 banded good mornings + inch worms w/push-up + power cleans (start w/empty barbell and build to starting WOD weight) + groiners/side
Strength:
12:00 EMOM -
1st: :30 banded push-ups https://youtu.be/bmRr-B3xxRs
2nd: :30 sandbag hang to shoulder, sandbag hold, or KB front rack hold
3rd: Rest
WOD:
Heavyweight
On the 0:00
21 power cleans (115/85 or 85/55)
30/21 cal bike
21 power cleans (115/85 or 85/55)
On the 8:00
15 power cleans (155/105 or 105/75)
30/21 cal bike
15 power cleans (155/105 or 105/75)
On the 16:00 -
9 power clean (185/135 or 135/95)
31/21 cal bike
9 power clean (185/135 or 135/95)
Accessory:
Bird dog row - 3x6-8/side
Tuesday, April 12
Warm-up: 10:00 AMRAP @ steady pace - 5 muscle cleans + 5 front squats + 5 strict press (empty barbell) + 8 reverse Samsons + :30 jump rope
Strength:
Every 3:00 for 3 sets -
16 KB reverse lunges + 8/8 single arm KB swings
*Choose a moderately heavy weight
WOD:
Boomshakalaka
12:00 EMOM -
1st: 8 push press + 16 double unders or 32 singles
2nd: 8 front squats + 4 alt pistols
*Barbell weight no heavier than 95/65; take barbell from ground if possible
Accessory:
2 x :30 side plank with light plate circles
Wednesday, April 13
Warm-up: 10-8-6-4-2 pass throughs + banded pull-aparts + bench press (start with banded empty barbell and slowly build to a moderate/comfortable weight)
Strength:
In 14:00, complete 3-4 supersets of the following, resting :60-:90 between sets -
5 banded tempo bench press (:03 eccentric tempo) https://youtu.be/UVc0XMOpM4A
5 strict pull-ups (weighted if possible), challenging ring rows, or inverted barbell rows
*Weight shoulder be no heavier than 65% 1RM; descent to chest should be a :03 tempo, then focus on speed out of the bottom
WOD:
Too Legit
20:00 AMRAP -
2,500 meter row or ski buy-in
In remaining time, AMRAP -
6 toes-to-bar, knees-to-elbow, or v-ups
8 hand-release push-ups
10 box jump-over or step-over
*Score is total # of rounds completed after row or ski meters
Accessory:
Pancake stretch, weighted if possible - accumulate 1:00 - 2:00
Thursday, April 14
Warm-up: 3 rounds - :30 plate ground to overhead (light) + 8/side banded single leg deadlift https://youtu.be/WkV4U7N2VSw + 10 reverse lunges + :30 quad stretch/side
Strength:
Every :90 for 4 rounds (12:00) -
1st: 8-10/side DB split-stance squats (2 @ challenging weight) https://youtu.be/Wcmg-3iHwjQ
2nd: :45-:60 mountain climbers
WOD:
Dynamite
For time -
42-30-18
Wall balls
Sit-ups
Burpees
Accessory:
3x6-8/side KB single leg deadlift, moderate weight
Friday, April 15
Warm-up: 5-4-3-2-1 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell); :20 handstand hold or plank between rounds
Strength:
12:00 EMOM -
1st: 3 power or squat snatch (build to and get comfy with starting WOD weight)
2nd: :30-:60 handstand work or handstand work progressions
3rd: Rest
WOD:
Hercules
4 rounds for quality -
9 power or squat snatches (105/75)
7 power or squat snatches 115/85)
5 power or squat snatches (135/95)
*1 round consists of 9-7-5; rest 1:00 between rounds
Accessory:
3x12-15 banded face pull
Saturday, April 16
Warm-up: 10-8-6-4-2 banded bent-over rows + ring rows + alt toe touches from plank + windmills/side https://youtu.be/nDdFurMm_ko; :20 high knees between rounds
Strength:
In 14:00, complete the following series of barbell bent-over rows -
1st: Build to a 2 rep max
2nd: Complete 3 x 5 at 80% of 2RM
3rd: Complete 1 x max unbroken reps @ 50% 2RM
WOD:
Old School
For time -
Buy in - 30 push-ups
10 pull-ups or ring rows
800 meter run
20 pull-ups or ring rows
400 meter run
30 pull-ups or ring rows
200 m run
Cash-out - 30 push-ups
*Wear weighted vest if desired
Accessory:
Back plank - 4x:30-:45, weighted if possible