Monday, April 28 - Saturday, May 3

Monday, April 28

Warm-up: 5-4-3 clean pull or snatch pull + high clean pull or high snatch pull + muscle clean or muscle snatch (empty barbell) + inch worm w/ push-up + :30 pvc pass through + :30/side cross body banded stretch

https://youtu.be/soDtG7lQzKw?si=d1ZqCulNoOF5ofR-

Strength: 

In 14:00, complete 3 rounds of the following (:90 rest between rounds) -

1. 8-10/side 1-arm DB straight leg sit-up @ moderate weight

   https://youtu.be/h9OYpweuJEc?si=ebX86ZMDPQVYBMHS

2. 3-5 power snatch or clean and jerk, getting warm for WOD 

WOD: 

Athlete to complete 1 of the benchmark WODs listed below for time (record time and weight, as we will re-test at the end of the year) - 

“Isabel” 

30 power snatch (135/95 or 95/65 or 65/45) 

OR

“Grace”

30 clean and jerk (135/95 or 95/65 or 65/45) 

*Expected times = beginner 7:00; intermediate 5:00;  advanced 4:00; elite < 2:00

Accessory: 

Tabata star plank or side plank (4 rounds/side) 

Tuesday, April 29

Warm-up: 2 rounds - 40 m/side KB bottoms up carry (light) + 12 alt single leg v-up + 10 alt reverse Samson + 12 alt Cossack squat + 10 bootstrapper + 12 alt groiner 

Strength: 

Every:90 x4 (12:00) -

1. 40 meter Farmers carry (2 @ heavy weight) 

2. :30-:45 plank rolls

   https://youtube.com/shorts/3CRKUz2sZEI?si=0weLykfTnJEGdisq

WOD: 

Every 4:00 x5 (20:00) -

200 meter run 

12-14-16-18-20

Alt reverse DB/KB goblet lunge (50/35 or 40/25 or 30/15) 

V-ups 

Accessory: 

Superset 2-3x (:90 rest between supersets) -

8-10 GHD hip extension + :30 Sorenson hold 

Wednesday, April 30

Warm-up:  15:00 AMRAP - 10/side scorpion stretch + 8 push-up to pike + 6/side 1-arm ring row + 4 front squat (start w/ empty barbell and build to WOD weight) 

Strength: 

In 20:00, complete 5 rounds @ steady pace (:90 rest between rounds) - 

10-8-6-4-2

Strict pull-up (with weighted vest if proficient) 

Front squat, :01 @ bottom (155/105 or 125/85 or 95/65) 

*After each round, complete a 30-foot HS walk or :30-:40 HS walk progression 

WOD: 

For time -

1,000 meter row or ski 

30 strict handstand push-up or hand release push-up 

1,000 meter row or ski 

Accessory: 

3x10 DB lat pullover @ 50/35 o4 40/25 or 30/15

Thursday, May 1

Warm-up:  2 rounds - :30 easy jump rope + 8 alt pistol squat to bench + :30 easy bike + 10 supine toes-to-rig + :30 alt quad stretch + 8 alt thoracic reach from low squat 

WOD: 

25:00 EMOM - 

1. 10 alt pistol squat 

2. 12/10 cal bike 

3. 14 toes-to-bar or knees-to-elbow 

4. 40 double under or 80 singles 

5. Rest 

Accessory: 

Accumulate 30 reps - med ball thoracic opener w/ plate 

https://youtu.be/RGKSvvjzMzI?si=DOgMcqkmjRLceMdv

Friday, May 2 

Warm-up: 15:00 AMRAP - 3 power clean OR push or split jerk (start w/ empty barbell and build toward 65% 1RM) + 6/side thread the needle w/ thoracic rotation + 8 upward to downward dog flow + 10 banded pull-apart + 12 banded good morning 

Strength: 

In 14:00, choose an option below to build to a 1RM (reps do not need to be touch-and-go, rest as needed) -

5-4-3-2-1

Power clean 

OR 

5-4-3-2-1

Push jerk or split jerk 

Partner WOD: 

5 rounds for total burpees - 

P1: 200 meter run / P2: Max burpees 

P1: Max burpees / P2: 200 meter run 

*The above equals 1 round - when P1 returns from run, partners switch 

Accessory: 

Superset x2-3 (:60 rest between supersets) -

8-10 DB skull crusher (2 @ moderate weight) + 21 barbell bicep curl series @ 45/35 

https://youtu.be/IAHDkC6vJw4?si=KbJpl0jZNlPChrLO

https://youtu.be/xbwabcVL3Jw?si=W-I7rNMFewOsztp5

Saturday, May 3 

Warm-up:  5-4-3-2 back squat (start w/ empty barbell and build to WOD weight) + thoracic reach from runners lunge/side + DB bench press (2 @ light weight) + hanging scap pull, :01 pause @ top + DB RDL (2 @ light weight) 

https://youtu.be/pE8PJsWEV7k?si=MJh81GszZpwgpyhl

WOD: 

In 35:00, work to complete the following @ steady pace (rest as needed) -

16-12-8

Back squat (@ BW, ¾ BW or ½ BW) 

Weighted sit-up w/ wall ball (20/14 or 14/10 or 10/6) 

16-12-8

DB bench press (2 @ 70/50 or 50/35 or 40/25) 

Ring row, as horizontal as possible (feet elevated if able) 

16-12-8 

DB RDL (2 @ 70/50 or 50/35 or 40/25) 

Strict knees-to-elbow on bar or rings 

https://youtu.be/_DUlB4YpZRw?si=odR82WM_nATDL46o

Accessory: 

1:00/side banded hamstring stretch + 1:00/side pigeon stretch + 1:00 weighted chest opening stretch on bench https://youtu.be/fGx6URbI99A?si=1MbaOySVPkV_delO

Monday, April 21 - Saturday, April 26

Monday, April 21

Warm-up: 2 rounds - 8/side KB hip opener + 10 alt standing quad stretch + 12 pvc pass through + 10 standing pvc thoracic rotation + 8 split jerk balance 

https://youtu.be/aLft9rmJ04I?si=z694QVnnBC0Wc9tG

https://youtu.be/VKsztHiM4X4?si=b_HRpQPKJ6vrJBoo

Strength: 

In 10:00, work on split jerk technique @ light to moderate weight (no heavier than 75% 1RM)

WOD:

Complete the following @ steady pace (zone 2) - 

800 meter run (scale to 400) 

600 meter row (scale to 300) 

40 cal bike (scale to 25) 

600 meter ski (scale to 300) 

800 meter run (scale to 400) 

*Switch order as needed to accommodate machine volume

Accessory: 

Accumulate 2:00-3:00 weighted plank @ challenging weight

https://youtu.be/hy6Ap1iH8xw?si=sYVPCvMavhHySNF3

Tuesday, April 22

Warm-up: 2 rounds - 10 alt reverse Samson + :30 weight shift from HS, pike, or plank + 10 bootstrapper + :30 push-up to pike + 10/side scorpion stretch + :30 cat cow 

Strength: 

8:00 EMOM - 

1. Max unbroken handstand walk (1x) or :30-:45 handstand work of choice (e.g., pike-ups on rower)    https://youtu.be/YGXAGH4bUDE?si=OjBByBRnFGyEbeec

2. Rest 

WOD: 

2-3 rounds w/ empty barbell @ steady pace (:90 rest between rounds) -

10 curls 

20 strict press

30 back rack lunge 

40 v-up or tuck-up 

30 bent over row 

20 front squat 

10 curls 

Accessory:  

Tabata Copenhagen plank (4 rounds/side) 

https://youtube.com/shorts/Rwap0_j5i5A?si=swOeZeKbYXkcOgEn

Wednesday, April 23 

Warm-up: 15:00 AMRAP - 5 hang power clean (start light and build to 55% 1RM) + 10 supine toes-to-rig + 5 kip swing + 10 banded pull-apart + 5 inch worm w/ push-up 

Strength: 

In 15:00, complete 5 rounds (:10 rest between singles, :90 rest between rounds) -

5-4-3-2-1

3-position power clean @ 55, 60, 65, 70, 75% 1RM respectively 

https://youtu.be/OWO_WboqIbs?si=el-qP2bRTEyJ-XGq

WOD: 

Every 2:30 x6 (15:00) - 

6 DB hang power clean (2 @ 50/35 or 40/25 or 30/15) 

12 toes-to-bar, knees-to-elbow, or v-ups 

6 DB hang power clean (2 @ 50/35 or 40/25 or 30/15) 

Accessory: 

3x8-10/side DB single leg glute bridge, foot elevated 

https://youtu.be/KNAuMP86V3w?si=xWqRduRVcDTQmVKO

Thursday, April 24

Warm-up: 2 rounds - 12 upward to downward dog flow + 6/side lateral box step down (no weight) + 12 alt single leg v-up + 6/side Cossack squat + 12 alt plank-up 

Strength: 

In 14:00, superset the following x3 (:90 rest between supersets) - 

1. 8-10/side goblet lateral box step down @ moderate weight (24/20 or lower)  

   https://youtu.be/Nqz8vxo5x20?si=im9mjXd992pa-ANk

2. 3x8-10 chest supported DB lat kickback (2 @ moderate weight)

   https://youtu.be/E7Bu5WVIxgY?si=XmN6DVvar-XhnuEZ

WOD:

For time -

150 sit-ups (scale to 100), weighted or GHD if able  

E2MOM starting @ 2:00 - 10 handstand push-up, or any push-up variation 

Accessory: 

400 meter 1-arm Farmers carry @ moderate weight (switch arms as needed) 

Friday, April 25 

Warm-up: 8-6-4-2 back squat (start w/ empty barbell and build to 65% 1RM) + thoracic rotation from runners lunge/side + DB bench press (2 @ light weight) + :30 easy jump rope + med ball thoracic opener w/ plate 

https://youtu.be/RGKSvvjzMzI?si=r6MAOy0LO99WYRFe

Strength: 

Every 2:00 x6 (12:00) - 

5 back squat @ 65% 1RM 

WOD:

20:00 EMOM - 

1. 5 bar muscle-up or 10 pull-up 

2. 15 DB bench press (2 @ 50/35 or 40/25 or 30/15) 

3. 45 double under or 90 singles 

4. Rest 

Accessory: 

Superset the following 2-3x (2:00 rest between supersets) -

Dual DB bicep curl

6-8 @ challenging weight + 8-10 @ moderate weight + 10-12 @ light weight 

Saturday, April 26 

Warm-up: 2 rounds - 12 alt hamstring scoop + 6 DB deadlift (2 @ light weight) + :30 easy bike + 6/side thread the needle w/ thoracic extension + 12 banded row from Superman https://youtu.be/5xQRtwy9Sj4?si=FwVmm3IyjFyvGzcV

Strength: 

Every :90 x4 (12:00) -

1. 16 alt KB gorilla row (2 @ 53/35 or 35/25 or 25/15) 

2. 12 DB plank pull through, feet elevated if possible @ moderate weight 

Partner WOD: 

20:00 EMOM (you go, I go) - 

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

Max bike cals 

*Each partner to complete 10 rounds 

Accessory: 

8-10/side weighted single leg hip thrust 

https://youtu.be/KW7yo5x7-HI?si=2J7dSU0DObBRu_5A

Monday, April 14 - Saturday, April 19

Monday, April 14

Warm-up:  15:00 AMRAP - 10 pvc pass through + 5 muscle clean + 5 overhead press + 5 front squat (start w/ empty barbell) + 10 alt scorpion stretch + 10/side thoracic rotation from runners lunge 

Partner WOD: 

For time (you go, I go - partners split reps evenly)  - 

60 cal bike 

30 power clean 

60 cal row or ski 

30 hang clean and jerk 

60 cal row or ski 

30 thruster 

60 cal bike 

*Suggested barbell weight = 135/95 or 95/65 or 65/45 

Strength: 

3x10 DB lat kickback (2 @ moderate weight or RPE 7/10)  

https://youtu.be/E7Bu5WVIxgY?si=RRGoQhCI9JGXU062

Tuesday, April 15

Warm-up: 8-6-4 barbell bent over row + barbell hip thrust (start w/ empty barbell) + 1-arm ring row/side + push-up to pike + bootstrapper + cat cow + :30 easy jump rope

Strength: 

9:00 EMOM - 

1. 8-10 barbell bent-over row (135/95 or 95/65 or 65/45) 

2. 8-10 barbell hip thrust (135/95 or 95/65 or 65/45) 

3. Rest 

WOD: 

Every 4:00 x5 (20:00) - 

2 rounds Cindy 

50 double under or 100 singles 

*1 round Cindy = 5 pull-up + 10 push-up + 15 air squat 

Accessory: 

Accumulate 1:00/side banded hamstring stretch + 1:00/side banded hip flexor stretch + 1:00 chest opening stretch + 1:00 weighted thoracic extension on med ball 

Wednesday April 16

Warm-up: 15:00 AMRAP - 12 alt single leg v-up + 10 alt reverse Samson + 8 Cossack squat/side + 6 DB RDL (2 @ light weight) + 4 inch worm w/ push-up 

Strength: 

Every :90 x4 (12:00) - 

1. 10-15 DB RDL (2 @ 70/50 or 50/35 or 35/20) 

2. :30-:60 alt DB knee to elbow from plank

   https://youtu.be/ThAaDVf6xFs?si=m0rjITCrx0IA52Gn

WOD:

20:00 EMOM for total wall walks - 

1. 200 meter run (scale to 100)

2. 15-20 sit-up (weighted or GHD if possible) 

3. Max wall walk 

4. Rest

Accessory: 

3x10-15 side plank clamshells (deficit from bench if possible)

https://youtu.be/FhgJNgvyVVU?si=lmlGrgCip2jEwxkU

Thursday, April 17 

Warm-up: 2 rounds - 12 alt hamstring scoop + 10 bench press (start w/ empty barbell) + 8 reverse lunge (no weight) + 10/side thread the needle w/ thoracic extension + 12 banded snow angel 

WOD: 

Superset the following at steady pace x10 (:90 rest between supersets) -

10-9-8-7-6-5-4-3-2-1

Bench press (start light and slowly build to a challenging single if possible) 

20-18-16-14-12-10-8-6-4-2

Goblet lunge (50/35 or 40/25 or 30/15) 

Accessory: 

Tabata barbell curls (45/35)

Friday, April 18

Warm-up:  8-6-4 snatch pull + snatch high pull + muscle snatch (empty barbell) + alt shoulder tap from HS or plank + supine toes-to-rig + alt thoracic reach from low squat 

Strength: 

15:00 EMOM - 

1. 5-4-3-2-1 power snatch (start light and build to challenging single if able; reps don’t need to be touch and go) 

2. 30-foot handstand walk or :30-:45 handstand skill work 

3. Rest 

WOD: 

In 16:00, complete the following for total bike cals - 

2:00 AMRAP x4 (2:00 rest between AMRAPs) 

20 toes-to-bar, knees-to-elbow, or v-ups (scale to 15)  

Max bike cals in remaining time 

Accessory: 

Accumulate 2:00 star plank (scale to side plank)

https://youtu.be/-9toG6869YY?si=OoV382GFyi4RbUMl

Saturday, April 19 

Warm-up:  15:00 AMRAP - 12 banded pulldown from hollow + 12 banded pull-apart + 6 back squat (start w/ empty barbell) + 8 tempo ring row + 8 ring lat press down https://youtu.be/7VB5wascD1c?feature=shared

Partner WOD:

14 rounds for time (you go, I go) - 

3 bar muscle-up or 6 pull-up 

9 burpees or up downs 

12 back squat (135/95 or 95/65 or 65/45) 

*Partners switch after 1 full round (each partner to complete 7 rounds)

Accessory: 

3x10/side X band walk 

https://youtu.be/RyJonI6zQaE?si=gNC4siji_41QXUkB

Monday, April 7 - Saturday, April 12

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) - 

1. 10-12/side 1-arm DB straight leg sit-up (moderate weight)

   https://youtu.be/h9OYpweuJEc?si=2ydKMM3EA5pBhW53

2. :30-:45 DB overhead march (2 @ moderate weight) 

   https://youtu.be/0q_-njoPYQs?si=_lVoCB7encw_jm6b

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

1. Front squat from rack @ 60, 65, 70, 75, 80% 1RM 

2. 1-arm DB strict press/side @ 50/35 or 40/25 or 30/15

   https://youtu.be/gC79JHUadz4?si=uLv_c2XLHSNpr5uY

*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) -

1. 8-10/side DB single leg hip thrust @ moderate weight

   https://youtu.be/KW7yo5x7-HI?si=gtVYUgh5EBn-DZyZ

2. 8-10 ring row, as horizontal as possible (feet elevated for extra challenge)

   https://youtube.com/shorts/Aw9IRuNYfRs?si=iY0pRkTQl7jtRaAw

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) - 

1. 30-ft handstand walk or :30 handstand walk progressions 

2. 6-10 strict knees-to-elbow

   https://youtu.be/_DUlB4YpZRw?si=y0quexs-CdZKAqHD

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) - 

1. 2/side Turkish get-up @ moderate weight 

2. :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) 

Monday, March 31 - Saturday, April 5

Monday, May 31

Warm-up:  5-4-3-2-1 kip swing + back squat (start light and build) + ring row (as horizontal as possible) + inch worm w/ push-up + quadruped thread the needle w/ thoracic rotation/side

Strength: 

Every 2:00 x6 (12:00) - 

Back squat 

5 @ BW or ¾ BW or ½ BW 

WOD: 

2:00 work / 1:00 rest x5 (15:00) - 

18/15 cal row, bike, or ski 

Max bar muscle-up or pull-up in remaining time 

Accessory: 

Tabata banded seated row 

https://youtu.be/oiP_S1jwHvE?si=4NsklNoQI2zdn7mY

Tuesday, April 1

Warm-up:  8-6-4 - snatch pull + snatch high pull + muscle snatch + OHS (empty barbell) + supine toes-to-rig + alt hamstring scoop + pvc pass through + cat cow 

Strength: 

Every 2:00 x6 (12:00) - 

2 power snatch + 2 OHS + 2 hang power snatch + 2 OHS @ light/moderate weight 

WOD: 

Every 4:00 x4 (16:00) - 

12 toes-to-bar, knees-to-elbow, or v-ups 

16 alt DB snatch (50/35 or 40/25 or 30/15) 

12 toes-to-bar, knees-to-elbow, or v-ups 

*Athlete should get at least 1:00 rest per round; scale reps accordingly 

Accessory: 

Accumulate 40-60/side Copenhagen plank rotations 

https://youtu.be/X4P6aeUbAN4?feature=shared

Wednesday, April 2 

Warm-up:  2 rounds - 10 banded pull-apart + :30 easy jump rope + 10 alt single leg v-up + :20 HS hold or plank + 10 alt scorpion stretch + :30 alt lat stretch from child’s pose

https://youtube.com/shorts/fn3bPDM4gk8?si=C4cLkcQhf2_NXvyC

Strength: 

12:00 EMOM - 

1. 30 ft HS walk or :30 alt shoulder tap from HS or plank 

2. :30-:45 banded hollow rock

   https://youtu.be/tWNv7pCaVA4?si=sUo_ohrbK9REwQ79

3. Rest  

WOD: 

5 rounds for time (1:00 rest between rounds) -

30 double under or 60 singles 

30 sit-up 

30 double under or 60 singles 

Accessory: 

3x8-10/side KB windmill @ light/moderate weight (:60 rest between rounds) 

https://youtu.be/3rtUK_jUv4s?si=49pbT9jUSIXrGT7x

Thursday, April 3 

Warm-up:  8-6-4 power clean + jerk (start w/ empty barbell) + banded good morning + alt Cossack squat + alt reverse Samson + thoracic rotation from runners lunge/side 

Strength: 

Every :90 x8 (12:00) - 

1 clean and jerk (push or split) 

*Start light and build every 1-2 rounds if able, ending @ RPE 8/10 

WOD: 

For time - 

30 deadlift 

20 hang power clean 

10 push jerk 

*Suggested barbell weight = 155/105 or 115/85 or 95/65

Accessory: 

Accumulate -

1:00 lateral banded lat stretch from straddle + 1:00/side figure-4 stretch w/ rotation 

https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared

Friday, April 4

Warm-up:  8-6-4 alt front rack reverse lunge (start w/ empty barbell) + push-up to pike + KB chainsaw row/side (light) + 1-arm KB press from hollow (light) + alt quad stretch 

Strength: 

In 16:00, superset the following x4 (:60 rest between supersets) - 

1. 8-12/side 1-arm KB chainsaw row https://youtu.be/hBTyQIL6AL4?si=HeFpOiJawHPm_iSy

2. 8-12/side 1-arm KB press from hollow https://youtu.be/U0ybVas0Bnk?si=_JOL-paSyZWW5sJa

WOD: 

16:00 EMOM - 

1. 18 hand release push-up (scale to 12) 

2. 12 alt front rack reverse lunge (135/95 or 95/65 or 65/45) 

3. 12/9 cal bike (scale to 9/6) 

4. Rest 

Accessory: 

Accumulate 60-100 banded lat pulldown 

https://youtu.be/LfGyMCw_Zd0?si=8ab7lQRgOJiyHcvL

Saturday, April 5

Warm-up: 2 rounds - 12 alt thoracic reach from low squat + 10 weighted bootstrapper from box + 8 tempo ring row + 10 alt groiner + 12 banded snow angel + 5 kip swing 

Strength: 

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

1. 21 barbell bicep curl series (45/35) 

2. 12 DB lat pull-over (50/35 or 40/25 or 30/15) 

WOD: 

For time -

4-6-8-10-12

Wall ball (20/14 or 14/10 or 10/6) 

Pull-up or ring row 

-2:00 rest-

12-10-8-6-4

Wall ball (20/14 or 14/10 or 10/6) 

Pull-up or ring row 

Accessory: 

1-2 rounds (rest as needed) - 

100 meter/side mixed KB rack overhead carry (2 @ moderate weight) 

https://youtu.be/BKmhxR4CUKI?si=9mpdoRl4Eq1E3w_7