Monday, April 1
Warm-up: 8-6-4-2 power clean (start w/ empty barbell and build to 60% 1RM) + tempo ring row + push-up to pike + banded good morning
Strength:
Every 2:00 x5 (10:00) -
3 power clean singles (:10 rest between singles)
*Start @ 60% 1RM and build to a challenging set of 3 singles
WOD:
10 rounds for time -
3 power clean (135/95 or 95/65)
5 pull-up
7 push-up
Accessory:
3x10-15 kneeling banded overhead tricep extension
https://youtube.com/shorts/C-ihB7sLx5M?si=owzFXg1zTRI324N3
Tuesday, April 2
Warm-up: 1:00 easy bike (1x) directly into 5-4-3-2 front squat w/ :02 pause in bottom (start w/ empty barbell and build toward 50% 1RM) + bootstrapper + runners lunge w/ thoracic rotation/side + :30 easy jump rope
Strength:
E2MOM x5 (10:00) -
5 front squat (:02 pause in bottom of squat)
*Start @ 50% 1RM and build by 5% each round if possible
WOD: (15:00)
6 rounds for total bike cals (:90 work / :60 rest) -
30 double under or 60 singles
10 air squat
Max cal bike
Accessory:
Superset x3 (:60 rest) -
30-50 banded side step + 15-25 banded glute bridge
Wednesday, April 3
Warm-up: 3 rounds - 3 snatch pull + 3 high snatch pull + 3 muscle snatch (empty barbell) + 6 alt reverse Samson + 8 alt Cossack squat + 10 alt toe touch from plank
Strength:
Every :90 x4 (12:00) -
6-8/side 1-arm DB overhead walking lunge (50/35 or 40/25 or 30/15)
:30-:45 DB plank pull through (50/35 or 40/25 or 30/15)
WOD:
15:00 AMRAP -
30 sit-ups
20/15 cal row or ski
10 hang power snatch (95/65 or 65/45 or 45/35)
Accessory:
Accumulate 15-20 prone Y raises + 15-20 prone T raises (:01 pause @ top for both)
https://youtu.be/w1AWGKubE5U?si=o9TnHY8JyzbjXrR0
https://youtu.be/3GJoiYUYwr0?si=dF5ENqQhCDcO2lN6
Thursday, April 4
Warm-up: 3 rounds - 12 alt groiner + 10 banded pull-apart + 8 toes-to-rig + 6 bench press (start w/ empty barbell and slowly build) + 4 inch worms w/ push-up
Strength:
In 12:00, superset the following x4 (:60 rest between rounds) -
3-5 bench press, building to WOD weight
:30 DB gun hold (2 @ challenging weight)
WOD:
20:00 EMOM -
15 KB swings (70/53 or 53/35 or 35/20)
12 toes-to-bar, knees-to-elbow, or v-ups
6 bench press @ BW, ¾ BW, or ½ BW
Rest
*Scale reps as needed to assure some rest each round
Accessory:
Accumulate 30-50 GHD Russian twist w/ plate (scale to Russian twist on floor)
https://youtu.be/3Xp-KnQt218?si=A7G_VH8G0BeOUoGk
Friday, April 5
Warm-up: 6-5-4-3-2 back squat (start w/ empty barbell and build to 65% 1RM) + KB hip opener stretch/side + burpee broad jump + :30 standing banded pvc lat pulldown
Strength:
In 12:00, complete the following x5 (:90 rest between sets) -
3 back squat @ 65, 70, 75, 80, 85% 1RM respectively
Partner WOD:
20 rounds for time (you go, I go) -
2 bar muscle-up or 4 challenging pull-ups
4 burpees
8 wall balls (20/14 or 14/10)
*Partners switch after 1 full round to complete 10 rounds each
Accessory:
5/side Turkish getup or Turkish sit-up @ moderate weight
https://youtu.be/saYKvqSscuY?si=Yv1lCBLZuGZmQceX
https://youtu.be/luh70nOKXR0?si=ztgKH7hfEMkpNM82
Saturday, April 6
Warm-up: In 15:00, warm up to 60% 1RM deadlift (start w/ empty barbell and complete sets of 3-5 to build to WOD weight); between warm-up sets, get 4 pike push-up from bench + 6 alt thoracic reach from low squat
WOD:
Complete the following for quality reps @ steady pace (rest as needed) -
10-8-6-4-2
Deadlift @ 60% 1RM or moderate weight
Kipping HSPU or seated DB overhead press @ moderate weight
-5:00 rest-
5-4-3-2-1
Deadlift @ 80% 1RM or challenging weight
Strict HSPU or seated DB overhead press @ slightly heavier weight than above
*During your 5:00 rest, get some warm-up sets to build to 80% 1RM
Accessory:
3x10-15/side banded clamshell https://youtube.com/shorts/qoOepTnrVyA?si=a7GoyYcxJx3c9lg4