Monday, April 22
Warm-up: 8-6-4 alt KB bench press from hollow (light weight) + pvc pass through + banded pull-apart + push-up to pike + :30 easy row or ski
Strength:
Every :90 x4 (12:00) -
:30-:60 dual KB front rack hold (2 @ 54/35 or 35/25 or 25/15) https://youtu.be/fkCkiP_CMUs?si=nIjy-eWZFWfhtelq
10-12 alt KB bench press from hollow (2 @ 54/35 or 35/25 or 25/15) https://youtu.be/QTSlQi-WHR8?si=GsLpfNrPkUxPuMiN
WOD:
20:00 AMRAP -
Max calorie row or ski
*Every 500 meters, complete 4 bar muscle-up or 8 pull-up
Accessory:
Accumulate 30-50 banded face pull
https://youtu.be/zt8EqEGoX6o?si=MM-B6Imzw-vd3WOa
Tuesday, April 23
Warm-up: 10-8-6-4-2 power clean (start w/ empty barbell and build to Strength weight) + bootstrapper + alt toe touch from plank + :30 easy jump rope
Strength:
E2MOM x6 (12:00) -
3 power clean @ 80% 1RM or (7/10 RPE) + :30 barbell rollout or plank on barbell
*Reps do not need to be touch-and-go; take :10 rest between singles if needed
https://youtu.be/80wyM461lec?si=MmFl3hNlZb1Al5QV
WOD:
For time -
50 air squat
400 meter run
30 sit-up
20 burpees or up-downs
100 double under or 150 singles
20 burpees or up-downs
30 sit-up
400 meter run
50 air squat
Accessory:
Accumulate 30-45/side - side plank w/ knee drive
https://youtu.be/9XtKtWU3cjc?si=KGQmbFBPOFJhiZSZ
https://youtube.com/shorts/aZVvKi6ZnCA?si=mf15nsG35IRTWB47
Wednesday, April 24
Warm-up: 2 rounds - 12 supine toes-to-rig + 10 alt scorpion stretch + 8 banded good morning + 6 strict press (empty barbell) + 4 dual DB snatch (light weight)
Strength:
In 15:00, complete the following x6 (:90 rest between rounds) -
8-8-6-6-4-4
Strict press (start light and slowly build to challenging set of 4 if possible)
WOD:
E2MOM X8 (16:00) for quality reps -
6 dual DB snatch (2 @ 50/35 or 40/25 or 25/15)
8 push-up on DB’s
10 toes-to-bar, knees-to-elbow, or v-ups
https://youtu.be/WILPdCTo-3w?si=VsQy6pmYGsHH06m3
Accessory:
2x :30/side banded trap stretch + :30/side banded lat stretch + :30/side pigeon stretch
Thursday, April 25
Warm-up: :60 easy bike (1x) directly into 8-6-4-2 back squat (start w/ empty barbell and build to WOD weight) + alt Cossack squat + alt reverse Samson + banded single leg RDL/side
Strength:
In 14:00, superset the following x4 (:90 rest between supersets) -
:30-:45 DB hip thrust, :02 pause @ top (moderate weight) https://youtu.be/LxdfGyNBuRU?si=CYsXi5QylAvm_q04
6-8/side single leg KB RDL w/ knee drive (moderate weight) https://youtube.com/shorts/fkSRi40aTo8?si=zAr7RERzmLj20zfF
WOD:
E2MOM x8 (16:00) for total bike cals -
8 back squat (135/95 or 95/65 or 65/45) + x bike cals (see below)
8/6 cals (or :10 bike)
10/8 cals (or :20 bike)
12/10 cals (or :30 bike)
14/12 cals (or :40 bike)
16/14 cals (or :50 bike)
18/16 cals (or :60 bike)
Max cals
Max cals
Accessory:
Accumulate 1:00/side banded hip flexor stretch + 1:00/side banded hamstring stretch
Friday, April 26
Warm-up: 2 rounds - 5 Pendlay row (light weight) + :30/side child’s pose w/ lat stretch + 5/side split stance squat + :30 chest opening stretch + 10 plate hops (45#)
Strength:
Every :90 x5 (15:00) -
9-7-5-5-5 Pendlay row (start light and build to challenging set if possible) https://youtu.be/O9v7sb3JAPk?si=8sp2GgZL3dyxmdBc
8-10 DB lat pullover @ moderate weight
WOD:
10:00 AMRAP -
2-4-6-8-10-x
KB goblet lunge (54/35 or 40/25 or 35/20)
Box jump or alt step-up (24/20 in) or plate hops
*Continue to add 2 reps to each movement until time is up
Accessory
Accumulate 50-75 banded lat pull-down
Saturday, April 27
Warm-up: 8-6-4 bench press + KB deadlift (start light and build to WOD weight) + banded snow angel + KB hip opener stretch/side + alt quad stretch + alt calf stretch + :30 easy jump rope
Partner WOD:
For time (you go, I go) -
Buy-in: 400 meter run (together)
150 double under or 250 singles
100 bench press (135/95 or 95/65 or 65/45)
100 KB deadlift (2 @ 54/35 or 40/25 or 25/15)
150 double under or 250 singles
50 bench press (same as above)
50 KB deadlift (same as above)
150 double under or 250 singles
Cash-out: 400 meter run (together)
*Partners split reps evenly
Accessory:
3x6-8/side - 1-arm KB Sorenson row (light/moderate weight)