Monday, April 17
Warm-up: 3 rounds - 12 banded forward raises + 10 banded good mornings + 8 push-up to pike + :20 handstand hold, pike hold off box, or challenging plank
Strength:
Every :90 x8 (12:00) -
3 deadlift, building to WOD weight
WOD:
For time -
7-14-21-14-7
Deadlift (225/155 or 155/105 or 95/65)
HSPU, or any push-up variation
Accessory:
3x10-12 Sorenson hold w/ plate row (:03 pause @ top position) https://youtu.be/vjQUTc_x-3I
Tuesday, April 18
Warm-up: 3 rounds - 5 kip swings or :20 hollow hold + 10 tempo ring rows + :30 plank + 5 strict press (empty barbell) + 10 banded pull-aparts + :30 easy jump rope
Strength:
12:00 EMOM -
1-2 unbroken gymnastics complex (complex = 1 pull-up + 1 C2B + 1 muscle-up) or :30 work on challenging pull movement
:45-:60 plank, weighted if possible
Rest
WOD:
Every 4:00 x5 (20:00) -
20 double under or 40 singles
20 push press (95/65 or 55/35)
20 double under or 40 singles
Accessory:
Accumulate 1:00/side prone shoulder stretch https://youtu.be/2ZGgqR_kUck
Wednesday, April 19
Warm-up: 10-8-6-4-2 alt reverse Samson + alt single leg v-up + bootstrappers + runners lunge w/ thoracic rotation/side + alt quad stretch
Strength:
In 14:00, complete 4 rounds (:90 rest between rounds) -
15-20 sit-ups (weighted if possible)
12-15 Superman banded row https://youtu.be/5xQRtwy9Sj4
WOD:
On a 12:00 running clock for max calories -
40 bike cals
80 alt back rack lunges (95/65 or 65/45) or air squats
Max bike cals in remaining time
Accessory:
3x 15-20 weighted side bends/side (50/35 or 35/20)
Thursday, April 20
Warm-up: 2 rounds - 10 muscle clean + :30 calf stretch/side + 10 alt toe touch from plank + :30 wrist rockers + 100 meter easy jog
Strength:
8:00 EMOM -
1 power clean, building to 75% 1RM, or RPE 7
WOD:
From 0:00-7:00:
3 rounds -
300 meter run + 3 power clean @ 75% 1RM (or RPE 7)
From 7:00-14:00:
3 rounds -
200 meter run + 2 power clean @ 80% 1RM or RPE 8
From 14:00-21:00:
3 rounds -
100 meter run + 1 power clean @ 85% 1RM or RPE 9
*If lifting on the lighter side, double power clean reps
Accessory:
Tabata DB gun hold (2 @ 30/20 or 20/10) https://youtu.be/73eiD1gDvDc
Friday, April 21
Warm-up: 3 rounds - 5 inch worms w/ push-up + 5 DB squats (light weight) + 10 alt thoracic reach from low squat + 10 toes-to-rig + 10 bench press (empty barbell)
Strength:
15:00 EMOM -
3-5 bench press, building to WOD weight
8 1 ¼ DB front rack squats (2 @ 50/35 or 40/20)
Rest
WOD:
For time -
Buy-in - 30 toes-to-bar, knees-to-elbow, or v-ups
-Directly into-
5 rounds -
15/12 cal row or ski
10 bench press (155/105 or 115/85 or 95/65)
Cash-out - 30 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 50/side foot elevated single leg glute bridge
Saturday, April 22
Warm-up: 10-8-6-4-2 back squat + front squat (start w/ empty barbell and build to WOD weight) + alt DB snatch (start light and build) + Cossack squat/side + kip swing or banded lat pull down from hollow
Strength:
In 12:00, complete 4 rounds (:90 rest) -
DB snatch, alternating (70/50 or 50/35 or 40/20)
16-14-12-10
WOD:
For time -
15-12-9
Back squats (135/95 or 95/65)
Pull-ups or ring rows
-3:00 rest-
For time -
15-12-9
Front squats (135/95 or 95/65)
Burpees to target (target should be 6” above max reach)
Accessory:
Accumulate 30-50 prone T raises