Monday, April 7
Warm-up: 6-5-4 clean pull + power clean (start w/ empty barbell and slowly build) + KB bottoms up press/side (light) + inch worm w/ push-up + scorpion stretch/side
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
10-12/side 1-arm DB straight leg sit-up (moderate weight)
:30-:45 DB overhead march (2 @ moderate weight)
WOD:
In 15:00, complete the following -
3:00 AMRAP -
15 power clean (135/95 or 95/65 or 65/45)
15 lateral burpees over barbell
Max calorie row, bike, or ski
-3:00 rest-
3:00 AMRAP -
12 power clean (155/105 or 115/75 or 95/65)
12 lateral burpees over barbell
Max calorie row, bike, or ski
-3:00 rest-
3:00 AMRAP -
9 power clean (165/135 or 135/95 or 115/75)
9 lateral burpees over barbell
Max calorie row, bike, or ski
Accessory:
3x10-15/side DB external rotations @ light/moderate weight
https://youtu.be/sq-YBIBe6z8?si=eibP4Cqu_vCtyTdQ
Tuesday, April 8
Warm-up: 5-4-3-2 front squat (start light and build to 60% 1RM) + 1-arm DB strict press/side (light) + 1-arm ring row/side (slow tempo) + kip swing + :30 easy jump rope
Strength:
Every 2:00 x5 (20:00) -
10-8-6-4-2
Front squat from rack @ 60, 65, 70, 75, 80% 1RM
1-arm DB strict press/side @ 50/35 or 40/25 or 30/15
*Complete 1 movement per interval (e.g., front squat 0:00-2:00, DB press 2:00-4:00)
WOD:
9:00 AMRAP -
30 double under or 60 singles
3 bar muscle-up or 6 chest-to-bar or chin-over-bar pull-up
Accessory:
3x10-12/side half kneeling DB woodchopper @ moderate weight
https://youtube.com/shorts/9WIxNGEXrCA?si=AoQWVruVZ6PytwYH
Wednesday, April 9
Warm-up: 2 rounds - 12 banded good morning + 10 glute bridge + 8 upward to downward dog + 6 KB swing (light) + 8 cat cow + 10 alt groiner + 12 banded row
Strength:
In 12:00, superset x3 (:90 rest between supersets) -
8-10/side DB single leg hip thrust @ moderate weight
8-10 ring row, as horizontal as possible (feet elevated for extra challenge)
WOD:
Every 5:00 x4 (20:00) -
400 meter row or ski
25 Russian KB swing (70/53 or 53/35 or 35/20)
Accessory:
Accumulate 2:00 alternating Superman
https://youtube.com/shorts/60rDAM5BUEU?si=B0_dlp1YzunHka4W
Thursday, April 10
Warm-up: 8-6-4 alt shoulder tap from handstand or plank + banded pull-apart + push-up to pike + thread the needle w/ thoracic extension/side + pvc pass through
Strength:
Every :90 x4 (12:00) -
30-ft handstand walk or :30 handstand walk progressions
6-10 strict knees-to-elbow
WOD:
For time -
50 cal bike (scale to 35)
50 handstand push-up, or any push-up variation
50 cal bike (scale to 35)
Accessory:
Accumulate 30-50 prone T raises (thumbs up), :01 pause @ top
https://youtu.be/yejKRcxeH90?si=bRHCNc28p-FFMN5A
Friday, April 11
Warm-up: 15:00 AMRAP - 5 snatch pull + 5 snatch high pull + 5 muscle snatch (light) + 10 alt box step-up + 10 alt Cossack squat + 10 alt hamstring scoop + 10/side banded side lying open book stretch
WOD:
Every 6:00 x5 (30:00) -
400 meter run (scale to 200)
20 box jump over or step over (24/20 in or lower)
10 power snatch (weight suggestions below)
Round 1: 85/55 or 65/45 or 45/35
Round 2: 95/65 or 85/55 or 65/45
Round 3: 115/75 or 95/65 or 85/55
Round 4: 125/85 or 115/75 or 95/65
Round 5: 135/95 or 125/85 or 115/75
Accessory:
3x8-10/side 1-arm Sorenson row @ moderate weight
https://youtube.com/shorts/BEMfeiCrVso?si=Zklolkm9P9QA7VEc
Saturday, April 12
Warm-up: 2 rounds - 5 back squat (light) + 10 DB bench press (2 @ light weight) + 5 Turkish sit-up/side (light) + 10 supine toes-to-rig + :30 gymnastics skill primer
https://youtu.be/h-B1_MP-PUE?si=77-MCwwjWxJ4cCCH
Strength:
In 12:00, complete 3 rounds of the following @ steady pace (rest as needed) -
2/side Turkish get-up @ moderate weight
:30-:60 work on gymnastics skill of choice
WOD:
3 rounds for time -
20 back squat (135/95 or 95/65 or 65/45)
20 DB bench press (2 @ 50/35 or 40/25 or 30/15)
20 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Tabata barbell bicep curls (45/35)