Monday, April 18
Warm-up: 10:00 AMRAP @ steady pace - 12 banded good mornings + 10 alt single leg v-ups + 8 alt Cossack squats (no weight) + 6 scorpion stretch/side
Strength:
Every 2:30 for 5 rounds (12:30) -
5 deadlifts + :30 barbell roll-outs or barbell plank
*Add weight each round to build to WOD weight
WOD:
1:00 AMRAP for 10 rounds -
10 toes-to-bar, knees-to-elbow, or v-ups
Max deadlift (225/155 or 185/125 or 135/95)
*Rest 1:00 between round
**Score is total # of deadlifts
Accessory (optional):
Banded x-walk 3x12-15/side
Tuesday, April 19
Warm-up: 10-8-6-4-2 banded forward raises + banded bent-over rows + alt DB 1-arm hang clean and jerk, light weight + wall ball cleans
Strength:
In 12:00, work to complete the following single DB sequence -
5-4-3-2-1
1-arm alt hang clean and jerk/side
*Build to a heavy single/side, resting at least 1:00 between sets
WOD:
Every 4:00 for 4 rounds -
20-30 wall balls
15/12- 12/9 bike cals
10 alt DB snatch (50/35 or 40/20)
Accessory (optional):
3x:30 alt side plank rotations/side
Wednesday, April 20
Warm-up: 3 rounds - 8 push-up to pike + 10 pass through + 8 banded lateral raises/side https://youtu.be/yfNg5sFndbw + 8 rings rows + 5 kip swings
Strength:
12:00 EMOM -
1st: Isometric glute bridge + 8-10 chest fly https://youtu.be/7CwTEnfX2MM
2nd: :60 max DB bench press, moderately heavy weight
3rd: Rest
WOD:
10:00 EMOM -
1st: 100-200 meter run
2nd: 10-12 handstand push-ups, or any push-up variation
-Directly into-
10:00 EMOM -
1st: 30-50 double unders or 60-100 singles
2nd: 2-4 muscle-ups, 6-8 C2B pull-ups, 8-10 kipping pull-ups or inverted ring rows
Accessory (optional):
3x10-12 Dead Bug, weighted if possible (focus on pressing lower back to the ground the entire time)
Thursday, April 21
Warm-up: 5-4-3-2-1 clean pull + clean high pull + muscle clean + front squat + strict press (empty barbell for all rounds) + inch worms w/push-up
Strength:
Every 2:00 for 6 rounds (12:00) -
1 clean pull + 1 high hang power clean + 1 high hang squat clean + 2 jerk (split or push)
*Build in weight to end with a moderately heavy complex, or stay light/moderate and complete 1 complex every :60
WOD:
15:00 EMOM -
1st: 2 squat clean + 4 front squat
2nd: 6-8 thrusters
3rd: 4 hang power cleans + 6 bar-facing burpees
*Barbell weight no heavier than 135/95
Accessory (optional):
1:00/side banded hip flexor stretch + 1:00 banded hamstring stretch/side
Friday, April 22
Warm-up: 3 rounds - 10 alt groiners + :20 quad stretch/side + :30 jumping jacks + :30 bike + :30 shoulder taps from plank
Partner WOD:
30:00 for max row cals -
Partner A: 600 meter run
Partner B: Max row calories
*Partners are working at the same time and switch from run to row each round; score is total number of row calories; sub running with 600 meter ski
**Tip: Use the run as your rest, but don’t go too slow :)
Accessory (optional):
Accumulate 75-100 sit-ups
Saturday, April 23
Warm-up: 10:00 AMRAP @ steady pace - 3 snatch pull + 3 snatch high pull + 3 muscle snatch + 3 OHS (empty barbell) + 10 pass throughs + 10 banded pull-aparts
Strength:
Every :90 for 4 rounds (12:00) -
1st: 2-4 power or squat snatch, building to WOD weight
2nd: :30 side plank banded row/side https://youtu.be/K1GWnZ-RDPw
WOD:
Every 2:00 for 10 rounds -
15 box jumps or step-ups
10 toes-to-bar, knees-to-elbow, or v-ups
1 power or squat snatch
*Choose a challenging snatch weight where you can maintain pristine form with no misses; score is sum of snatch weight from each round
Accessory (optional):
2x15-20 weighted side bends/side
