Monday, April 14
Warm-up: 15:00 AMRAP - 10 pvc pass through + 5 muscle clean + 5 overhead press + 5 front squat (start w/ empty barbell) + 10 alt scorpion stretch + 10/side thoracic rotation from runners lunge
Partner WOD:
For time (you go, I go - partners split reps evenly) -
60 cal bike
30 power clean
60 cal row or ski
30 hang clean and jerk
60 cal row or ski
30 thruster
60 cal bike
*Suggested barbell weight = 135/95 or 95/65 or 65/45
Strength:
3x10 DB lat kickback (2 @ moderate weight or RPE 7/10)
https://youtu.be/E7Bu5WVIxgY?si=RRGoQhCI9JGXU062
Tuesday, April 15
Warm-up: 8-6-4 barbell bent over row + barbell hip thrust (start w/ empty barbell) + 1-arm ring row/side + push-up to pike + bootstrapper + cat cow + :30 easy jump rope
Strength:
9:00 EMOM -
8-10 barbell bent-over row (135/95 or 95/65 or 65/45)
8-10 barbell hip thrust (135/95 or 95/65 or 65/45)
Rest
WOD:
Every 4:00 x5 (20:00) -
2 rounds Cindy
50 double under or 100 singles
*1 round Cindy = 5 pull-up + 10 push-up + 15 air squat
Accessory:
Accumulate 1:00/side banded hamstring stretch + 1:00/side banded hip flexor stretch + 1:00 chest opening stretch + 1:00 weighted thoracic extension on med ball
Wednesday April 16
Warm-up: 15:00 AMRAP - 12 alt single leg v-up + 10 alt reverse Samson + 8 Cossack squat/side + 6 DB RDL (2 @ light weight) + 4 inch worm w/ push-up
Strength:
Every :90 x4 (12:00) -
10-15 DB RDL (2 @ 70/50 or 50/35 or 35/20)
:30-:60 alt DB knee to elbow from plank
WOD:
20:00 EMOM for total wall walks -
200 meter run (scale to 100)
15-20 sit-up (weighted or GHD if possible)
Max wall walk
Rest
Accessory:
3x10-15 side plank clamshells (deficit from bench if possible)
https://youtu.be/FhgJNgvyVVU?si=lmlGrgCip2jEwxkU
Thursday, April 17
Warm-up: 2 rounds - 12 alt hamstring scoop + 10 bench press (start w/ empty barbell) + 8 reverse lunge (no weight) + 10/side thread the needle w/ thoracic extension + 12 banded snow angel
WOD:
Superset the following at steady pace x10 (:90 rest between supersets) -
10-9-8-7-6-5-4-3-2-1
Bench press (start light and slowly build to a challenging single if possible)
20-18-16-14-12-10-8-6-4-2
Goblet lunge (50/35 or 40/25 or 30/15)
Accessory:
Tabata barbell curls (45/35)
Friday, April 18
Warm-up: 8-6-4 snatch pull + snatch high pull + muscle snatch (empty barbell) + alt shoulder tap from HS or plank + supine toes-to-rig + alt thoracic reach from low squat
Strength:
15:00 EMOM -
5-4-3-2-1 power snatch (start light and build to challenging single if able; reps don’t need to be touch and go)
30-foot handstand walk or :30-:45 handstand skill work
Rest
WOD:
In 16:00, complete the following for total bike cals -
2:00 AMRAP x4 (2:00 rest between AMRAPs)
20 toes-to-bar, knees-to-elbow, or v-ups (scale to 15)
Max bike cals in remaining time
Accessory:
Accumulate 2:00 star plank (scale to side plank)
https://youtu.be/-9toG6869YY?si=OoV382GFyi4RbUMl
Saturday, April 19
Warm-up: 15:00 AMRAP - 12 banded pulldown from hollow + 12 banded pull-apart + 6 back squat (start w/ empty barbell) + 8 tempo ring row + 8 ring lat press down https://youtu.be/7VB5wascD1c?feature=shared
Partner WOD:
14 rounds for time (you go, I go) -
3 bar muscle-up or 6 pull-up
9 burpees or up downs
12 back squat (135/95 or 95/65 or 65/45)
*Partners switch after 1 full round (each partner to complete 7 rounds)
Accessory:
3x10/side X band walk