Monday, April 29
Warm-up: 2:00 easy row (1x) directly into 2 rounds - 4 clusters (start w/ empty barbell) + 6 bootstrappers + 8 alt pistol to bench + 6 inch work w/ push-up + :30 lateral line hops
Strength:
In 15:00, build to a moderately heavy single if possible (:90 rest between sets) -
5-4-3-2-1-1
Cluster (clean + thruster)
https://youtu.be/8XnmnkF9R2Q?si=so1QwQoWKUKPDX6u
WOD: (15:00)
2:00 AMRAP x5 (1:00 rest between AMRAPs)
200 meter row + 6 lateral burpees or up-downs over rower
Max alt pistol squat OR air squat in remaining time
*Score = total squat reps
Accessory:
3x8-10/side feet elevated side plank hip dips (:60 rest between sets)
https://youtu.be/7qfH2ff6GsQ?si=TU3yPyIqYd4AD6sO
Tuesday, April 30
Warm-up: 8-6-4 DB Romanian deadlift (start light and build to Strength weight) + trx row + pvc pass through + banded pull-apart + push-up to pike + :30 easy jump rope
Strength:
Every :90 x4 (12:00) -
8-10 DB Romanian deadlift (2 @ 75/50 or 50/35 or 35/20) https://youtu.be/Cf3CaHui43A?si=YQD84LvxIBRscB9g
:30-:45 banded row from Superman https://youtu.be/5xQRtwy9Sj4?si=y50aA3yU2ZIUxKt0
WOD:
10:00 EMOM -
5 strict pull-up + max push-up in remaining time
30 double under or 60 singles
@ 10:00 mark go directly into -
2 rounds -
15 kipping pull-up
20 push-up
25 double under or 50 singles
*Score is 1.) total push-ups from EMOM + 2.) time to complete 2 rounds
Accessory:
3x12-14 alt med ball dead bug (:60 rest between sets)
Note: Main focus = lower back smashed to the floor w/ knees at perfect 90 degrees
https://youtu.be/ALTK3MSvvo4?si=S1fnHul0KR3mJC90
Wednesday, May 1
Warm-up: 3 rounds - 12 alt toe touch from plank + 10 supine toes-to-rig + 8/side groiner w/ thoracic rotation + 6 DB walking lunge (start light and build to WOD weight) + :30/side banded pec stretch
WOD:
In 25:00, complete the following for quality reps @ steady pace (rest as needed) -
4 rounds -
10 toes-to-bar, knees-to-elbow, or weighted v-ups
100 meter Farmer’s carry (2 @ 50/35 or 40/25 or 30/15)
—————
3 rounds -
20 DB plank pull through (50/35 or 40/25 or 30/15)
20 DB suitcase walking lunge (2 @ 50/35 or 40/25 or 30/15)
—————
2 rounds -
30 sit-up (weighted or GHD if possible)
30 ft HS walk, or :30 pike hold from bench w/ weight shift or banded hollow rock
https://youtu.be/C5VlmiNgudI?feature=shared
https://youtu.be/SpdUm2qrhk8?si=K53YRL0F0QX0s-Gd
Accessory:
Superset the following x3 -
10-15/side banded Pallof rotation + 10-15/side KB weighted side bend @ challenging weight
https://youtu.be/eXoQkPlhUVM?si=EZTuyaIJLsFofwDI
Thursday, May 2
Warm-up: 10-8-6-4 back squat (start w/ empty barbell and build to 65% 1RM) + DB hang power clean (start light and build to WOD weight) + banded row from plank/side + banded good morning + :30 high knees
WOD:
24:00 EMOM -
5 back squat @ 65% 1RM + 6 box jump or alt step-up (24/20 in)
200 meter run (scale to 100)
Rest
5 DB hang power clean + 6 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
Max KB swing (54/35 or 35/20)
Rest
Accessory:
3x10-15/side banded side step (:60 rest between sets)
https://youtu.be/pzQ2M_iY0D8?si=ro4reYjX7TNogGc2
Friday, May 3
Warm-up: 1:00 easy bike (1x) directly into 10-8-6 Bench press (start w/ empty barbell and slowly build) + banded snow angel + alt scorpion stretch + alt plank-up
Strength:
12:00 EMOM -
3-5 bench press (build slightly heavier than WOD weight)
8-10 v-sit DB bicep curls on bench (2 @ moderate weight)
Rest
WOD:
Every :90 x10 (15:00) for total bike cals -
10-9-8-7-6-5-4-3-2-1
Bench press (135/95 or 95/65 or 65/45)
Max bike cals in remaining time
*No built in rest, so pace yourself on this one
Accessory:
3x10-15 DB hip thrust from bench @ challenging weight
https://youtu.be/LxdfGyNBuRU?si=5naFxkedFWzG29hb
Saturday, May 4
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch + overhead squat (all movements done w/ empty barbell or pvc) + alt thoracic reach/side from low squat + :30/side child’s pose w/ lat stretch + :30 banded pvc hold from hollow https://youtu.be/F_Tr45dImsA?si=8o7alUcw6RG1eo7T
Strength:
Complete the following every :90 x6 (9:00), building to a moderate complex -
1 power snatch + 2 hang power snatch + 3 overhead squat
Parnter WOD:
20:00 AMRAP (you go, I go) -
9 goblet squat (50/35 or 40/25 or 30/15)
6 alt DB snatch (same weight as above)
3 bar muscle-up, jumping bar muscle-up, or 6 pull-up
*Partner A completes 1 full round then rests while Partner B completes 1 full round
Accessory:
1-2 rounds - :30/side banded lat stretch + :30/side banded pec stretch + :30/side banded hip flexor stretch + :30/side banded hamstring stretch + :30 banded cat cow