Monday, April 13 - Saturday, April 18
Monday, April 13
Warm-up: 2 rounds - 5 clean pull + 5 clean high pull + 5 muscle clean + 5 split jerk balance + 10 banded good morning + 15 pvc pass through + 10/side groiner
Strength:
Every :90 x8 (12:00) -
1 power clean and jerk (power or split jerk)
*Start light and build by 5% every 1-2 rounds as able
WOD:
5 rounds for time -
5-4-3-2-1 @ 60, 65, 70, 75, 80% 1RM respectively
Hang power clean
400 meter run after each round
Accessory:
Tabata v-up weighted @ light weight of able
Tuesday, April 14
Warm-up: 2 rounds - 1 Turkish getup/side (light) + 5/side lateral box step-up + 9/side single leg banded RDL + 11/side thoracic reach from runners lunge + :30 cat cow
Strength:
Superset x3 (:90 rest between supersets) -
8-10/side KB single leg RDL (53/35 or 40/25 or 35/20)
8-10/side ipsilateral lateral box step-up @ 24/20 in (53/35 or 40/25 or 35/20)
2-4/side DB/KB Turkish getup (53/35 or 40/25 or 35/20)
WOD:
8:00 EMOM (:40 moderate to hard effort / :20 easy effort) -
Max calorie row, bike, or ski
Accessory:
3x10-12 hamstring curl @ moderate / challenging weight (:60 rest between sets)
Wednesday, April 15
Warm-up: 15:00 AMRAP - 10/side scorpion stretch + :30 easy jump rope + 5 bench press (start light and build to 70% 1RM) + 10 kip swing + :30/side 1-arm ring row hold
https://youtu.be/msQ2Cj49AvU?si=gFUvBgFDQqqG6i7X
Strength:
Every 2:00 x5 (10:00) -
Round 1 (0:00-2:00): 10 bench press @ 70% 1RM
Round 2 (2:00-4:00): 8 bench press @ 75% 1RM
Round 3 (4:00-6:00): 6 bench press @ 80% 1RM
Round 4 (6:00-8:00): 4 bench press @ 85% 1RM
Round 5 (8:00-10:00) - 1 max effort unbroken bench press set @ 50% 1RM
WOD:
15:00 AMRAP -
5 bar muscle-up or 10 pull-up
15 sit-up (weighted or GHD if possible)
50 double under or 100 singles
Accessory:
3x 21 bicep curl series (the 7’s) @ 55/45 or 45/35 or 35/25
Thursday, April 16
Warm-up: 10-8-6-4-2 back squat (start light and build to 70% 1RM) + push-up to pike + alt Cossack squat + alt hamstring scoop + alt reverse Samson
Strength:
Every 2:00 x7 (14:00) -
3-5 back squat @ 70% 1RM or 7/10 RPE
WOD:
For time -
15 front squat from ground (115/85 or 85/55 or 55/35)
30 lateral burpees over barbell
15 front squat from ground (115/85 or 85/55 or 55/35)
Accessory:
3x10-12 barbell hip thrust, :01 pause @ top (135/95 or 95/65)
Friday, April 17
Warm-up: 2 rounds - 5 snatch pull + 5 snatch high pull + 5 muscle snatch + 10 supine toes-to-rig + 10/side thread the needle w/ thoracic extension + 10/side figure-4 stretch w/ rotation
WOD:
30:00 EMOM -
15/12 calorie row or ski (scale to 12/9)
10 hang power snatch (95/65 or 65/45 or 45/35)
12/9 calorie bike (scale to 9/6)
12 toes-to-bar, knees-to-elbow, or v-ups
15/12 calorie row or ski (scale to 12/9)
Rest
Accessory:
Accumulate 30-60 prone T-raise, :01 pause @ top (thumbs up)
https://youtu.be/yejKRcxeH90?si=pPY0OuLbJoV0p8F6
Saturday, April 18
Warm-up: 15:00 AMRAP - 10 alt shoulder tap from HS or plank + 10 DB deadlift (light) + 10 alt thoracic reach from low squat + 10 bootstrapper + 10 pvc pass through
Strength:
In 15:00, superset x4 (:90 rest between supersets) -
12-15 DB deadlift, deficit from plate if able (2 @ 50/35 or 40/25 or 30/15)
:30-:60 handstand work or challenging core work of choice
WOD:
For time -
800 meter run
60 wall ball (20/14 or 14/10 or 10/6)
400 meter run
20 wall ball (20/14 or 14/10 or 10/6)
Accessory:
200 meter Farmers carry (2 @ 50/35 or 40/25 or 30/15)