Monday, April 6 - Saturday, April 11
Monday, April 6
Warm-up: 8-6-4 snatch pull + snatch high pull + muscle snatch + overhead squat + alt Cossack squat + pvc pass through + bootstrapper + KB windmill/side (light)
https://youtu.be/3rtUK_jUv4s?si=RfOi8FeNDG2r3LQH
Strength:
Every :90 x8 (12:00) -
2 power snatch + 2 overhead squat OR 2 squat snatch
Rounds 1 and 2 - 5/10 RPE
Rounds 3 and 4 - 6/10 RPE
Rounds 5 and 6 - 7/10 RPE
Rounds 7 and 8 - 8/10 RPE
WOD:
In 21:00, complete the following, each for time (scale cals as needed to ensure 1:00 rest/round) -
Every 6:00 x2 (12:00) -
60/40 calorie row, bike, or ski
Every 3:00 x3 (9:00) -
30/20 calorie row, bike, or ski
Accessory:
1:00/side banded hamstring stretch
1:00/side banded straddle stretch
1:00/side banded lat stretch
Tuesday, April 7
Warm-up: 15:00 AMRAP - 8 muscle clean + 8 alt barbell elbow punch (light) + :30 jump rope + 8 push-up to pike + 8/side scorpion stretch + :30/side pigeon stretch
Strength:
In 12:00, superset x3 (2:00 rest between supersets) -
8-10 dual DB bicep curl, :06 eccentric tempo (2 @ moderate weight)
10-12 dips from rings, dip handles, or bench
WOD:
Every 2:00 x10 (20:00) -
30 double under or 60 singles
10-9-8-7-6-5-4-3-2-1
Power clean (start @ 50% 1RM and build by 5% every 2 rounds as able)
Accessory:
3x10-12 cable face pull @ challenging weight
Wednesday, April 8
Warm-up: 2 rounds - 12 alt reach from low squat + 10 alt groiner + 8 Pendlay row (light) + 6 wall ball thruster + 4 inch worm w/ push-up + :30 supine toes-to-rig
Strength:
Superset x3 (:90 rest between supersets) -
10-12 Pendlay row (135/95 or 95/65 or 65/45)
10-12 barbell hip thrust, :01 pause @ top (135/95 or 95/65 or 65/45)
WOD:
20:00 AMRAP -
10 toes-to-bar, knees-to-elbow, or v-ups
200 meter run
15 wall ball (20/14 or 14/10 or 10/6)
200 meter run
Accessory:
Tabata Copenhagen plank (4 rounds/side), weighted if able @ light/moderate weight
https://youtu.be/2aw35NcNmU8?si=ha7hblqlSgsuZ_GD
Thursday, April 9
Warm-up: 8-6-4-2 deadlift (start light and build to WOD weight) + alt reverse Samson + thoracic reach from runners lunge/side + alt upward to downward dog
WOD:
25:00 EMOM for total push-ups -
12 deadlift @ BW, ¾ BW, or ½ BW
16 alt goblet lunge (53/35 or 40/25 or 30/15)
20 sit-up
Max hand release push-up
Rest
Accessory:
3x10-12 DB lat pullover @ 50/35 or 40/25 or 30/15
Friday, April 10
Warm-up: 2 rounds - 12 kip swing + :30 alt shoulder tap from HS or plank + 12 ring row (slow) + :30/side side lying banded open book stretch + 12 banded good morning
Strength:
In 14:00, complete 3 rounds @ steady pace -
:30-:60 handstand work of choice
:30-:60 Sorenson hold
200-ft/side 1-arm KB Farmers carry (70/53 or 53/35 or 40/25)
WOD:
10:00 EMOM for consistent, high quality reps -
X bar muscle-up, chest-to-bar pull-up, or chin-over-bar pull-up
*X = the number of reps you can consistently complete for 10 rounds w/ great form; take into account total volume when planning this number
Accessory:
Accumulate 50-100 feet-anchored straight-arm Russian twist (light/moderate)
https://youtu.be/1Naz42D3WNY?si=3-t2nm2KEWi_-sLC
Saturday, April 11
Warm-up: 15:00 AMRAP - :30-:60 warm up for Strength lift + 10 alt box step-up + 5 front squat from ground (light) + 10/side thread the needle w/ thoracic extension + 5 broad jump + :30 alt calf stretch
Strength:
Every 2:00 x7 (14:00) -
3-3-3-3-3-3-3 (start @ 50% 1RM and build by 5% every 1-2 rounds as able)
Back squat OR bench press OR push press (athlete’s choice)
Partner WOD:
12 rounds for time (you go, I go) -
6 box jump over or step-over (24/20 in or lower)
6 front squat from ground (135/95 or 95/65 or 65/45)
6 burpee box jump or burpee step-up (30/24 in or lower)
*P1 does 1 round while P2 rests, then partners switch to complete 6 rounds each
Accessory:
3x10-12 hamstring curls @ moderate/challenging weight