Monday, April 4
Warm-up: 5-4-3-2-1 inch worms + squat clean (start with empty barbell and build to 80% 1RM squat clean; :30 jumping jacks between lifts
Strength:
12:00 EMOM -
1 squat clean @ 80% 1RM, or moderately heavy weight
WOD:
High Five
20:00 AMRAP -
Max bike cals
Every 5:00, starting at 0:00, -
400 m run
50 double unders or 100 singles
*Scale 400 meter run to 200 meter run or 400 meter row or ski if needed; Score is total bike cals
Accessory:
90/90 hip stretch - 2x:30/side
Tuesday, April 5
Warm-up: 10:00 AMRAP @ steady pace - 10 pass throughs + 8 reverse Samsons + 6 alt Cossack squats (no weight) https://youtu.be/dhDjKmTX8tU + 4 front squats (building to 65% 1RM)
Strength:
Every 2:00 for 5 rounds (10:00) -
10 front squats @ 65% 1RM, or moderate weight
WOD:
Gangsta Party
For total reps -
3:00 max effort 1-arm alt DB hang clean and jerk (50/35 or 40/20)
1:00 rest
3:00 max effort alt DB snatch (50/35 or 40/20)
1:00 rest
3:00 max effort 1-arm OH walking lunge (switch arms as needed) or goblet lunge (50/35 or 40/20)
1:00 rest
3:00 max effort toes-to-bar, knees-to-elbow, or v-ups
Accessory:
2x:30 3-way banded shoulder stretch/side
Wednesday, April 6
Warm-up: 3 rounds - 5 step back burpees + 10 ring rows + 15 banded lat pull-downs + 20 shoulder taps from plank + :30 lateral line hops
WOD:
“Cora”
For time -
21-18-15-12-9-6-3
Sit-ups
Box jumps or step-ups (24/20 or lower)
Burpees
Pull-ups
*3 HSPU after each round
Accessory:
3 x :30 banded plank walk-outs https://youtu.be/7HywSzAa0PQ
Rest :60 between sets
Thursday, April 7
Warm-up: 10:00 AMRAP @ steady pace - 10 banded good mornings + 10 banded bent-over row + 5 strict press (empty barbell) + 5 scorpion stretch/side + 3 deadlift (light weight)
Strength:
In 16:00, work to complete the following -
3-3-3-3-3
Deadlifts (build toward WOD weight)
5-4-3-2-1
Strict press (build to heavy single, or stay moderate)
WOD:
Deadhead
For quality (moderate pace) -
2-4-6-8-10
Renegade rows (2 @ 50/35 or 40/20)
Deadlifts (275/185 or 225/155 or 155/105)
*20 American KB swings after each round (54/35 or 35/20)
Accessory:
3 x 12-15 banded bird dog/side
Friday, April 8
Warm-up: In 10:00, warm up for gymnastics work of choice; between movements, get 3-5 power cleans, building toward WOD weight
Strength:
Every :90 for 6 rounds (9:00) -
1st: :30-:45 gymnastics work of choice (e.g., handstand work, challenging core work, muscle-ups, double unders, HSPU, pistol squats, toes-to-bar, etc.)
WOD:
Cookies and Cream
In teams of 2, you go, I go -
300/220 calorie row or ski
At 0:00, start death by power cleans (135/95 or 95/65)
0:00 - 1 power clean
1:00 - 2 power cleans
2:00 - 3 power cleans
3:00 - 4 power cleans
4:00 - 5 power cleans ….
*P1 completes the designated # of power cleans at the top of the minute, starting at 0:00; P2 starts rowing or skiing as soon as P1 is done with cleans; athletes switch movements each minute; work out ends when designated # of calories are reached, or athlete fails to complete designated # of cleans within the minute
Accessory:
Accumulate 1:00 figure 4 stretch/side + hands on box shoulder stretch
Saturday, April 9
Warm-up: In 10:00, build to complex weight you plan to lift in WOD; between lifts get 3-5 bench press (building to light/moderate weight for Strength) + 5 push-up to pike
Strength:
In 16:00, work to complete the following, building to a heavy single if possible -
5-5-3-3-3-1-1-1
Bench press
WOD:
Last Call
16:00 EMOM -
1 thruster + 2 front squat + 1 shoulder to overhead + 2 back squat
*Weight should be 60% 1RM jerk for all reps
Accessory:
Accumulate 3:00 wall sit, weighted if possible
