Monday, April 27 - Saturday, May 2
Monday, April 27
Warm-up: 6-5-4 hang power clean + thruster (light) + inch worm w/ push-up + thoracic extension/side from runners lunge + alt reverse Samson + pvc pass through
Strength:
Every 2:00 x6 (12:00) -
2 power clean + 4 hang power clean (start light and build every 1-2 rounds as able)
WOD:
For time -
15 thruster (95/65 or 65/45 or 45/35)
25/20 calorie row, bike, or ski
12 thruster (115/75 or 75/55 or 65/45)
25/20 calorie row, bike, or ski
9 thruster (135/95 or 95/65 or 75/55)
25/20 calorie row, bike, or ski
Accessory:
3x15-20/side banded crossbody rear delt pull
https://youtu.be/BuYaC8pr-TU?si=f1yiETbUkGoTeAUA
Tuesday, April 28
Warm-up: 15:00 AMRAP -10/side side lying banded open book stretch + 8 barbell bent-over row (light) + :30 easy jump rope + 8/side 1-arm ring row + 10 kip swing + :30 alt calf stretch + :30 scap pull
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
8-10 barbell bent-over row (135/95 or 95/65 or 65/45)
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
12-16 DB plank pull through, feet elevated if able (50/35 or 40/25 or 30/15)
WOD:
Every 4:00 x5 (20:00) -
200 meter run
50 double under or 100 singles
5 bar muscle-up or 10 pull-up
Accessory:
Accumulate 2:00/side Copenhagen plank, weighted w/ light DB @ hip if able
https://youtu.be/2aw35NcNmU8?si=BJGi0WVnSsJGbxmP
Wednesday, April 29
Warm-up: 2 rounds - 12/side scorpion stretch + 10 push-up to pike + 8 alt DB snatch (light) + 6/side thread the needle w/ thoracic extension + 4/side DB OH walking lunge (light)
WOD:
30:00 AMRAP @ steady pace (zone 2) -
20 sit-up, weighted or GHD if able
20 hand release push-up
400-ft KB Farmers carry, 4x length of gym (2 @ 70/53 or 53/35 or 40/25)
20 alt DB snatch (50/35 or 40/25 or 30/15)
20 DB overhead walking lunge, 10/side (50/35 or 40/25 or 30/15
Accessory:
3x12-15 seated DB hammer curl (2 @ challenging weight), :60 rest between sets
Thursday, April 30
Warm-up: 10-8-6 supine toes-to-rig + upward to downward dog + alt quad stretch + bootstrapper + alt groiner + :30/side lat stretch + :30/side pigeon stretch
WOD: (30:00)
5:00 AMRAP x5 (1:00 rest between AMRAPs) for total calories -
X movement
Row, bike, or ski calories in remaining time (RPE 7/10)
Round 1: X = 800 meter run (scale to 600)
Round 2: X = 40 toes-to-bar, knees-to-elbow, or v-ups
Round 3: X = 40 alt goblet box step-up (53/35 or 40/25 or 30/15 @ 24/20 in or lower)
Round 4: X = 40 toes-to-bar, knees-to-elbow, or v-ups
Round 5: X = 800 meter run (scale to 600)
Accessory:
3x10-12 hamstring @ moderately challenging weight (7/10 RPE)
Friday, May 1
Warm-up: 2 rounds - 12 banded snow angel + 10 DB bench press (light) + 12 banded pull-apart + 10/side banded single leg RDL + 12 alt thoracic reach from low squat
Strength:
Complete 6 rounds of the following @ steady pace -
8 DB bench press (start light/moderate and build to heavy set as able)
After rounds 1,3,5 - 10/side KB single leg RDL @ 53/35 or 40/25 or 30/15
After rounds 2,4,6 - 12 bent-over DB reverse fly @ light / moderate weight
https://youtu.be/hf7jnF45N_I?si=7GHsG4Xa9s-pQzXv
Accessory:
Superset x3 -
10-12 cable face pull @ moderate weight
10-12 hip thrust @ moderate weight
Saturday, May 2
Warm-up: 2 rounds - 8 back squat (light) + 10 alt Cossack squat + 8 thoracic opener on wall ball + 10 chest supported Cuban press (light) + :30 lateral line hops
https://youtube.com/shorts/ANXyVUX0A1w?si=EwM4yN2hbwVWENiH
Strength:
Every 2:00 x10 (20:00) -
3 back squat (start light and build every 1-2 rounds as able)
WOD:
Every 3:00 x5 (15:00) -
15/12 calorie row (scale to 12/9)
12 burpees over rower (scale to 9)
Accessory:
3x max distance unbroken HS walk or :30-:60 HS work or challenging core work