Monday, April 10
Warm-up: 2 rounds - 12 alt quad stretch + 10 alt toe touch from plank + 8 banded good mornings + 6 tempo ring rows + :30 high knees
Strength:
In 14:00, superset the following for 4 rounds (:60 rest between rounds) -
40 m KB suitcase carry (2 @ 70/54 or 54/35 or 35/20) + :60 plank
WOD:
“Helen”
3 rounds for time -
400 meter run
21 KB swings (54/35 or 35/20)
12 pull-ups or ring rows
*Expected times for “Helen” - beginner 15-17 mins; intermediate 11-14 mins; advanced 9-10 mins; elite < 8 mins
Accessory:
Accumulate 1:00/side KB suitcase march (70/54 or 54/35 or 35/20) https://youtu.be/pIqDUHisUkE
Tuesday, April 11
Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and slowly build) + thread the needle w/ thoracic rotation/side + :30 easy jump rope + :30 hands on box stretch
Strength: (16:00)
Every 2:00 x8 - start light and build to a heavy set of 3 (or stay moderate for 5-7) -
Bench press
9-7-5-3-3-3-3-3
WOD: (15:00)
5 rounds for max wall walks (2:00 on/1:00 off)
100-80-60-40-20
Double under (200-160-120-80-40 singles)
Max wall walks in remaining time
Accessory:
3x 10-12 DB OH tricep extensions (50/35 or 35/20)
Wednesday, April 12
Warm-up: 3 rounds - 5 back squat (empty barbell) + 10 alt scorpion stretch + 5 alt Cossack squat/side + 10 single leg v-ups
Strength:
Every :90 x8 (12:00) -
3-5 back squats or box squats, building to WOD weight
WOD:
Every 2:30 x8 (20:00) -
3 back squats or box squats (@ BW or ½ BW)
6 toes-to-bar, knees-to-elbow, or v-ups
9/7 cal bike
Accessory:
Accumulate 2:00-3:00 Sorenson hold
Thursday, April 13
Warm-up: 2 rounds - 2 Turkish get-up or 4 sit-up (very light weight) + :30 seated banded row/side + 8 alt step-up (24/20 in) + :30 elevated pigeon stretch/side
Strength:
In 14:00, complete 4 rounds of the following (:60 rest between rounds) -
2 Turkish get-ups/side or 6 Turkish sit-ups/side (50/35 or 35/20)
12 alt gorilla row (2 @ 50/35 or 35/20) https://youtu.be/DhxkHHRez7w
WOD:
For time -
5-10-15-20-15-10-5
Box jump over or step over (24/20 in)
Sit-ups, weighed if possible
Cash-out: 30 burpees or no push-up burpees
Accessory:
Accumulate 30 dips from rings, handles, or bench
Friday, April 14
Warm-up: 10-8-6-4-2 muscle clean + strict press + banded rows + alt reverse Samson + :30 figure-4 stretch/side
Strength:
Every :90 x8 (12:00) , build to a heavy complex, or stay moderate to focus on form -
1 power clean + 1 hang power clean + 1 jerk (split or push)
Partner WOD:
12 rounds for time -
Athlete A =
12 deadlifts + 9 hang power cleans + 6 shoulder to overhead
Athlete B
15/12 cal row
*Athlete A starts on barbell, while Athlete B rows; athlete’s switch when done at their station; each athlete complete 6 rounds; barbell weight = 115/85 or 95/65 or 65/45
Accessory:
Accumulate 2:00 side plank rotation/side or side plank rotation from knee/side https://youtu.be/OMc5f_JUDUU / https://youtu.be/04NtytDAk8E
Saturday, April 15
Warm-up: 3 rounds - 10 bootstrappers + 8 plank-up + 6 KB hip opener stretch/side + 4 kip swings or :20 hollow hold +
Strength:
In 15:00, complete 4 rounds of the following (:90 rest between rounds) -
:60 handstand work or challenging plank variation
2 front squat + 4 front rack alt reverse lunge, building to WOD weight
WOD:
15:00 EMOM @ steady pace - zone 2 (take barbell from rack) -
:60 front rack lunge ( 155/105 or 115/85 or 95/65 or 65/45)
:60 push-ups
:60 front squat (155/105 or 115/85 or 95/65 or 65/45)
:60 muscle-up, chest-to-bar or chin-over-bar pull-ups, or ring rows
Rest
Accessory:
Accumulate 80-100 DB plank pull through (moderate weight) https://youtu.be/ElwC02KRF-Y