Monday, March 30 - Saturday, April 4
Monday, March 30
Warm-up (15:00): 8-6-4 snatch pull + snatch high pull + muscle snatch + overhead squat (start w/ pvc and move to empty barbell) + pvc pass through + thread the needle w/ thoracic rotation/side
Strength:
Every 2:00 x6 (12:00) -
1 power snatch + 2 hang power snatch + 4 overhead squat
Rounds 1 and 2 @ 95/65 or 65/45 or 45/35
Rounds 3 and 4 @ 105/75 or 85/55 or 65/45
Rounds 5 and 6 @ 125/85 or 95/65 or 85/55
WOD:
In 20:00, complete the following for total toes-to-bar reps -
3:00 AMRAP x4 (2:00 rest between AMRAPs) -
400 meter run, row, or ski
Max toes-to-bar, knees-to-elbow, or v-ups in remaining time
Accessory:
Tabata Copenhagen w/ hip drop (4 rounds/side)
https://youtu.be/-8QZ3QpFBEE?feature=shared
Tuesday, March 31
Warm-up: 8-6-4-2 deadlift (start light and build to 60% 1RM) + reverse Samson/side + upward to downward dog + alt hamstring scoop + :30 easy jump rope + :30 cat cow
WOD:
For time -
3 rounds -
50 double under or 100 singles
10 deadlift @ 60% 1RM or 5/10 RPE
-2:00 rest-
2 rounds -
50 double under or 100 singles
10 deadlift @ 70% 1RM or 6/10 RPE
-2:00 rest-
1 round
50 double under or 100 singles
10 deadlift @ 80% 1RM or 7/10 RPE
Accessory:
3x10-12 barbell hip thrust @ 155/105 or 125/85 or 95/65
Wednesday, April 1
Warm-up: 2 rounds - 10 renegade row (light) + :30/side couch stretch + 5 inch worm w/ push-up + :30/side pigeon stretch + 10/side thoracic rotation from runners lunge
Strength:
9:00 EMOM -
10-12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
rest
WOD:
Every 10:00 x2 (20:00), each for time (try to match or beat time in interval #2) -
21-15-9
Bike calorie
Hand release push-up
—————-
*In the first 10:00 interval, complete 21 bike cal + 21 HRPU + 15 bike cal + 15 HRPU + 9 bike cal + 9 HRPU, then rest and repeat @ 10:00 on the clock.
Accessory:
Accumulate 60-75/side 1-arm banded lat pulldown
https://youtu.be/s08SWmiCbqU?si=dnFtZIHSG5KuOuV5
Thursday, April 2
Warm-up: 15:00 AMRAP - 10/side figure-4 w/ rotation + 30-ft Frankenstein + 10 alt DB box step-up (light) + 10/side scorpion stretch + 30-ft duck walk + 10 alt goblet lunge (light)
Strength:
Superset x3 (:90 rest between supersets) -
16 alt KB goblet lunge (70/53 or 53/35 or 35/20)
100-ft/side 1-arm KB front rack carry (70/53 or 53/35 or 35/20)
16 alt landmine oblique rotation @ moderate weight
Superset x3 (:90 rest between supersets) -
16 alt DB plank pull through, feet elevated (50/35 or 40/25 or 30/15)
2:00 GHD or weighted sit-up
16 alt DB box step-up @ 24/20 in or lower (50/35 or 40/25 or 30/15)
Accessory:
3x10-15/side weighted clamshell @ light to moderate weight (hold weight @ hip)
Friday, April 3
Warm-up: 15:00 AMRAP - 5 clean pull + 5 high clean pull + 5 muscle clean (light) + 5/side 1-arm ring row + 10 alt groiner + 10 kip swing + :30 alt calf stretch
Strength:
Every :90 x4 (12:00) -
Max effort unbroken strict pull-up
:30-:45 hollow rock, weighted if able @ moderate weight
WOD:
For time -
800 meter run
8 power clean (135/95 or 95/65 or 65/45)
600 meter run
6 power clean (155/105 or 125/85 or 85/55)
400 meter run
4 power clean (175/125 or 155/105 or 95/65)
200 meter run
2 power clean (185/135 or 165/115 or 115/75)
*Rx+ = 175/125, 185/135, 205/145, 225/155 respectively
Accessory:
3x10-15 DB skull crusher @ moderate weight
Saturday, April 4
Warm-up: 2 rounds - :30-:60 Strength warm-up + 8 bench press (light) + :30 thoracic opener on wall ball + 10 bootstrapper + :30 straddle stretch + 12 banded pull-apart
Strength:
Pick 2 of the following and complete 3 rounds of each -
:30-:60 gymnastics skill of choice (e.g., handstand work, muscle-up work, work on rings)
100-200 ft sled push and/or pull @ challenging weight
:30-:60 work on weightlifting skill of choice
100-200 ft/side 1-arm KB overhead carry @ moderate weight
WOD:
In 18:00, complete the following for total reps -
3:00 max bench press (135/95 or 95/65 or 65/45)
3:00 max row, bike, or ski calories
6:00 max air squat
3:00 max row, bike, or ski calories
3:00 max bench press (135/95 or 95/65 or 65/45)
*Rx+ bench press option = 165/115
Accessory:
3x10-15/side cable oblique rotation @ light/moderate weight