Monday, April 15
Warm-up: 2 rounds - 10 banded good morning + 8 alt groiner + 6 muscle clean + 4 alt lunge + 6 strict press (start w/ empty barbell and slowly build) + 8 tempo ring row + 10 pvc pass through
Strength:
15:00 EMOM -
1 Curtis P complex (start light and build to challenging weight if possible) https://youtu.be/FVMFhQE7Mow?feature=shared
:30 banded pvc hollow body push down (static hold) https://youtu.be/F_Tr45dImsA?si=sIhwRJcXw0NdXmSf
Rest
WOD:
4 rounds for quality reps @ steady pace -
8 hang power clean (135/95 or 105/75 or 85/55)
8 front rack reverse lunge (135/95 or 105/75 or 85/55)
4 bar muscle-up, or 8 chest-to-bar pull-up or other challenging pull movement
Accessory:
Accumulate 1:00/side banded trap stretch + 1:00/side child’s pose w/ lat stretch
https://youtube.com/shorts/xXbmJoQEc9M?si=TySmpUOYfTAiHllN
https://youtu.be/B8Z29sfQDI8?si=4IXl1qqDgtrTYwwF
Tuesday, April 16
Warm-up: 2:00 easy row or ski directly into 8-6-4 - banded bent over row + banded pull-apart + push-up to pike + DB bench (light weight) + scorpion stretch/side
Strength:
In 15:00, superset the following x4 (:90 rest between supersets) -
8-10 KB RDL w/ row (2 @ 54/35 or 35/25 or 25/15) https://youtu.be/NRo2ue7W-Kk?si=Ogn8CxF8ZsECXpwG
8-10 KB push-ups (same KB’s as above) https://youtu.be/6aMmSehlZTk?si=Ny5t1Fwu-6hx6nd7
WOD:
Every :90 x8 (12:00) for total bench press reps -
200 meter row or ski
Max DB bench press reps (2 @ 50/35 or 40/25 or 30/15)
*There is no built in rest for this WOD, so grab a quick break as needed; don’t come out too hot - pace yourself
Accessory:
Accumulate 1:00/position - 3-way banded shoulder stretch
Wednesday, April 17
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to Strength weight) + alt Cossack squat + alt quad stretch + :30 easy jump rope
Strength:
Every :90 x4 (12:00) -
6 back squat @ BW, 3/4 BW, or 1/2 BW
:30-:45 prone banded hamstring curls https://youtu.be/LtTcXXgeRYo?si=j5QMs6k47mV8sMvY
WOD:
“Annie”
For time -
50-40-30-20-10
Double under (or 100-80-60-40-20 singles)
Sit-up
*Expected times = beg 10-12; int 8-10; adv 7-8; elite < 6:00
**Rx+ option = GHD sit-ups (add 5:00 to expected times)
Accessory:
3x8-10/side - banded X walk
https://youtu.be/LRkZTWs5RZE?feature=shared
Thursday, April 18
Warm-up: 2:00 easy bike (1x) directly into 3 rounds - :30 HS hold or pike hold from bench or plank + 6 alt DB snatch (light weight) + 4 inch worm w/ push-up
Strength:
In 14:00, complete the following x4 (:90 rest between rounds) -
8 alt DB snatch (start moderate and build to heavy set of 8 if possible)
30 ft handstand walk or :30 pike hold from bench w/ weight shift or :45-:60 challenging plank
WOD:
For time (1:1 work/rest ratio) -
9-12-15-21-15-12-9
Bike calories
*Scaling option = 6-9-12-15-12-9-6
Accessory:
3x8-10 cable tricep pull (:60 rest between sets)
Friday, April 19
Warm-up: 2 rounds - 12 supine toes-to-rig + 10 alt pistol squat to bench + 8 strict press (empty barbell) + 6/side runners lunge w/ thoracic rotation + :30 high knees
Strength:
12:00 EMOM -
12-16 alt pistol squat
2-4 push or split jerk (start light and build to WOD weight)
Rest
WOD:
E3MOM x6 (18:00) -
200 meter run
12 toes-to-bar, knees-to-elbow, or v-ups
6-5-4-3-2-1 push jerk or split jerk (from rack)
*Weight suggestions -
Round 1 - 6 @ 135/95 or 95/65 or 45/35
Round 2 - 5 @ 155/105 or 115/75 or 65/45
Round 3 - 4 @ 165/115 or 125/85 or 85/55
Round 4 - 3 @ 175/125 or 135/95 or 95/65
Round 5 - 2 @ 185/135 or 155/105 or 105/75
Round 6 - 1 @ 195/145 or 165/115 or 125/85
Accessory:
3x 10-15 GHD hip extension (:60 rest between sets)
Saturday, April 20
Warm-up: 6-4-2 deadlift + muscle clean (start w/ empty barbell and build to WOD weight) + alt thoracic rotation from low squat + burpee broad jump + :30 figure 4 stretch/side
WOD:
30:00 EMOM for total wall balls -
6 hang power clean (135/95 or 95/65) + 6 lateral burpees over barbell
8 deadlift (135/95 or 95/65) + 8 box jump or alt step-up (24/20 in)
Rest
Max wall ball (20/14 or 14/10)
Rest
Accessory:
3x8-10 Russian push-up or alt plank-up (:60 rest between sets)