Monday, April 28
Warm-up: 5-4-3 clean pull or snatch pull + high clean pull or high snatch pull + muscle clean or muscle snatch (empty barbell) + inch worm w/ push-up + :30 pvc pass through + :30/side cross body banded stretch
https://youtu.be/soDtG7lQzKw?si=d1ZqCulNoOF5ofR-
Strength:
In 14:00, complete 3 rounds of the following (:90 rest between rounds) -
8-10/side 1-arm DB straight leg sit-up @ moderate weight
3-5 power snatch or clean and jerk, getting warm for WOD
WOD:
Athlete to complete 1 of the benchmark WODs listed below for time (record time and weight, as we will re-test at the end of the year) -
“Isabel”
30 power snatch (135/95 or 95/65 or 65/45)
OR
“Grace”
30 clean and jerk (135/95 or 95/65 or 65/45)
*Expected times = beginner 7:00; intermediate 5:00; advanced 4:00; elite < 2:00
Accessory:
Tabata star plank or side plank (4 rounds/side)
Tuesday, April 29
Warm-up: 2 rounds - 40 m/side KB bottoms up carry (light) + 12 alt single leg v-up + 10 alt reverse Samson + 12 alt Cossack squat + 10 bootstrapper + 12 alt groiner
Strength:
Every:90 x4 (12:00) -
40 meter Farmers carry (2 @ heavy weight)
:30-:45 plank rolls
WOD:
Every 4:00 x5 (20:00) -
200 meter run
12-14-16-18-20
Alt reverse DB/KB goblet lunge (50/35 or 40/25 or 30/15)
V-ups
Accessory:
Superset 2-3x (:90 rest between supersets) -
8-10 GHD hip extension + :30 Sorenson hold
Wednesday, April 30
Warm-up: 15:00 AMRAP - 10/side scorpion stretch + 8 push-up to pike + 6/side 1-arm ring row + 4 front squat (start w/ empty barbell and build to WOD weight)
Strength:
In 20:00, complete 5 rounds @ steady pace (:90 rest between rounds) -
10-8-6-4-2
Strict pull-up (with weighted vest if proficient)
Front squat, :01 @ bottom (155/105 or 125/85 or 95/65)
*After each round, complete a 30-foot HS walk or :30-:40 HS walk progression
WOD:
For time -
1,000 meter row or ski
30 strict handstand push-up or hand release push-up
1,000 meter row or ski
Accessory:
3x10 DB lat pullover @ 50/35 o4 40/25 or 30/15
Thursday, May 1
Warm-up: 2 rounds - :30 easy jump rope + 8 alt pistol squat to bench + :30 easy bike + 10 supine toes-to-rig + :30 alt quad stretch + 8 alt thoracic reach from low squat
WOD:
25:00 EMOM -
10 alt pistol squat
12/10 cal bike
14 toes-to-bar or knees-to-elbow
40 double under or 80 singles
Rest
Accessory:
Accumulate 30 reps - med ball thoracic opener w/ plate
https://youtu.be/RGKSvvjzMzI?si=DOgMcqkmjRLceMdv
Friday, May 2
Warm-up: 15:00 AMRAP - 3 power clean OR push or split jerk (start w/ empty barbell and build toward 65% 1RM) + 6/side thread the needle w/ thoracic rotation + 8 upward to downward dog flow + 10 banded pull-apart + 12 banded good morning
Strength:
In 14:00, choose an option below to build to a 1RM (reps do not need to be touch-and-go, rest as needed) -
5-4-3-2-1
Power clean
OR
5-4-3-2-1
Push jerk or split jerk
Partner WOD:
5 rounds for total burpees -
P1: 200 meter run / P2: Max burpees
P1: Max burpees / P2: 200 meter run
*The above equals 1 round - when P1 returns from run, partners switch
Accessory:
Superset x2-3 (:60 rest between supersets) -
8-10 DB skull crusher (2 @ moderate weight) + 21 barbell bicep curl series @ 45/35
https://youtu.be/IAHDkC6vJw4?si=KbJpl0jZNlPChrLO
https://youtu.be/xbwabcVL3Jw?si=W-I7rNMFewOsztp5
Saturday, May 3
Warm-up: 5-4-3-2 back squat (start w/ empty barbell and build to WOD weight) + thoracic reach from runners lunge/side + DB bench press (2 @ light weight) + hanging scap pull, :01 pause @ top + DB RDL (2 @ light weight)
https://youtu.be/pE8PJsWEV7k?si=MJh81GszZpwgpyhl
WOD:
In 35:00, work to complete the following @ steady pace (rest as needed) -
16-12-8
Back squat (@ BW, ¾ BW or ½ BW)
Weighted sit-up w/ wall ball (20/14 or 14/10 or 10/6)
16-12-8
DB bench press (2 @ 70/50 or 50/35 or 40/25)
Ring row, as horizontal as possible (feet elevated if able)
16-12-8
DB RDL (2 @ 70/50 or 50/35 or 40/25)
Strict knees-to-elbow on bar or rings
https://youtu.be/_DUlB4YpZRw?si=odR82WM_nATDL46o
Accessory:
1:00/side banded hamstring stretch + 1:00/side pigeon stretch + 1:00 weighted chest opening stretch on bench https://youtu.be/fGx6URbI99A?si=1MbaOySVPkV_delO