Monday, April 20 - Saturday, April 25

Monday, April 20 

Warm-up: 8-6-4 clean pull + clean high pull + muscle clean + front squat + push press (light) + inch worm w/ push-up + pvc pass through + :30 easy jump rope 

Strength:

Every 2:00 x7 (14:00) - 

3 hang squat clean (start light and build to a challenging set @ 7-8/10 RPE) 

WOD:

12:00 AMRAP - 

9 push press (95/65 or 65/45 or 45/35) 

6 burpees 

30 double under or 60 singles 

Accessory: 

Tabata DB gun hold (2 @ light to moderate weight) 

https://youtu.be/8yo2XJPe-JY?si=K3D5o_B3YWPWfbQX

Tuesday, April 21

Warm-up:  2 rounds - 6/side 1-arm DB OH walking lunge (light) + :30 banded glute bridge + 8 alt KB gorilla row (light) + :30 banded side step + 10 alt Cossack squat 

Strength:

In 15:00, superset x3 (:90 rest between supersets) - 

1. 8-10/side DB overhead walking lunge (50/35 or 40/25 or 30/15) 

2. 10-12 barbell hip thrust, :01 pause @ top (155/105 or 135/95 or 115/75) 

3. 12-16 alt KB gorilla row (2 @ 53/70 or 53/35 or 40/25) 

WOD:

For time - 

2,000 meter row or ski 

Accessory: 

3x10-12 DB lat pullover (50/35 or 40/25 or 30/15) 

Wednesday, April 22

Warm-up: 2 rounds - 10 slow tempo ring row + :30 alt quad stretch + 10 alt hamstring scoop + :30 alt calf stretch + 10/side scorpion stretch + :30 high knees + 10 banded pull-apart 

WOD:

In 30:00, complete the following sprint intervals for total pull-up reps - 

2:00 AMRAP x6 (3:00 rest between AMRAP’s) -

200 meter run 

Max pull-up or ring row in remaining time 

*The goal is to work hard and rest long; pull-up reps do not need to be unbroken 

Accessory: 

1:00/side banded lat stretch 

1:00/side banded hamstring stretch 

1:00 chest opening stretch 

1:00 straddle stretch 

Thursday, April 23 

Warm-up: 15:00 AMRAP - 10 upward to downward dog + :30 easy bike + 10 DB deadlift (light) + :30/side figure-4 stretch + 10/side thoracic rotation from runners lunge 

Strength:

In 12:00, superset x3 (:90 rest between supersets) - 

1. 10-15 GHD hip extension, :01 pause @ top 

2. 10-15/side clamshell from benches, weighted if able w/ light DB @ hip 

WOD:

For time - 

21-15-9-15-21

DB deadlift (2 @ 50/35 or 40/25 or 30/15) 

Sit-up (GHD or weighted if able) 

Bike calories 

Accessory: 

3x10-12 hamstring curls @ moderate weight 

Friday, April 24 

Warm-up:  15:00 AMRAP - 12 pvc pass through + 10 pvc overhead squat + 8 alt box step-up + 10 supine toes-to-rig + 12 alt KB front rack march (light) + :30 kip swing 

Strength: 

In 15:00, complete 4 rounds @ steady pace - 

1. 8 overhead squat @ light to moderate weight (build as able)

2. 100-ft//side KB mixed front rack/suitcase carry (2 @ 70/53 or 53/35 or 40/25) 

   https://youtu.be/8g-7b6y2q5E?si=V6E1Z4qGX4JI5CeU

WOD:

16:00 EMOM for total reps - 

1. :45 box jump or alt step-up (30/24 or 24/20 in) 

2. :45 toes-to-bar, knees-to-elbow, or v-up

3. :45 push-up 

4. Rest 

Accessory: 

3x10-12 DB skull crusher @ light to moderate weight

https://youtu.be/IAHDkC6vJw4?si=JzagKztSf4kBvjL6

Saturday, April 25 

Warm-up: 15:00 AMRAP - 5 bench press or back squat + 10 alt shoulder tap from HS, pike, or plank + 15 banded snow angel + 10 thoracic opener on wall ball + 5/side thread the needle w/ thoracic extension 

WOD:

For quality reps @ steady pace - 

10-9-7-6-5-4-3-2-1

Bench press OR back squat (start @ 50% 1RM and build by 5% every 1-2 rounds)

—————-

After rounds 1,3,5,7,9 - 

50-ft HS walk or :30-:60 HS walk progression or :30-:45 hollow rock (weighted if able) 

After rounds 2,4,6,8,10 - 

200-ft sled push or pull or 200-ft sandbag carry (heavy) or 12-16 alt pistol squat 

Accessory: 

Accumulate 3:00/side Copenhagen plank, weighted if able (light) 

https://youtu.be/2aw35NcNmU8?si=fVXYoNqi8vav65nh