April 10th-15th WODs

Monday

Warm Up
Partner Warm Up
40 Plank Low 5’ss
30 Sit Up High 10’s
20 Push Up Low 5s
10 Burpee High 5’s

Joint Prep
3 Rounds
5/5 Dr Tri Shoulder Reaches
10 Naked Bar Strict Press
10 Back Ext

S/T – STRICT PRESS
FIND A 1 REP MAX
THEN 5 x 3 @ 80%

 

WOD – 20min AMRAP
10 x BURPEES
15 x PULL UPS
20 x WALL BALLS (20/14)
100m RUN

 

CORE FINISHER:
RIG / WALL LEG RAISES x 25

 

L1 – Jumping Pullups, (10/6)
L2 – Banded Pullups, (14/10)
Rx – Above
Comp – Chest to Bar, (30/20)

 

Tuesday

Warm Up
Partner Med Ball Tosses
20 Overhead Toss
20 Underdog Pass
10 Left Lateral Passes
10 Right Lateral Passes
20 Squat “wall ball” passes

Joint Prep
Group Burgener Clean Progression

 

S/T – 6 SETS

WORK UP TO THE HEAVIEST SET POSSIBLE OF:
1 – HIGH HANG SQUAT CLEAN
2 – ABOVE THE KNEE HANG SQUAT CLEAN
1 – SQUAT CLEAN

*try to keep yours hands on the bar throughout, if you can.

 

WOD
4 ROUNDS:
15 x SNATCHES (75/55)
25 x SITUPS
CORE FINISHER: 30 x WEIGHTED GLUTE BRIDGES (use weight from workout)

 

L1 – (45/35)
L2 – (65/45)
Rx – Above
Comp – (95/65)

 

Wednesday
Warm Up
400m Run
21 Squats
15 Push Ups
9 Pull Ups

Joint Prep
3 Rounds
10 Samson Stretch
10 Back Ext
10 Squat High Jumps

S/T –

FARMERS HOLD BULGARIAN SPLIT SQUAT
8 x 4 each leg  (DUMBBELLS / KETTLEBELLS)
*WORK UP TO A HEAVY WEIGHT THEN DO REMAINING SETS
AT THAT WEIGHT

 

WOD
TEAMS OF 3 – RELAY STYLE
90 x BURPEES
60 x BOX JUMPS (24/20)
300 x DOUBLE UNDERS (SETS OF 10)

 

CORE FINISHER: 50 x MED BALL HANDOFFS (25 RIGHT/25 LEFT)

 

L1 – (16/PLATES), SINGLE UNDERS x 2
L2 – (20/16), ½ DOUBLE UNDERS/ ATTEMPTS
Rx – Above
Comp – (30/24), UNBROKEN DUs

 

Thursday

Warm Up
100 Single Unders
20 Squats
100 Single Unders
15 Burpees

 

Joint Prep
3 Rounds
10 Back Ext
10 Arc-Pause-Slide
10 Weighted Glute Raises 


S/T: DEADLIFT
5 x 10 @ 40%
3 x 5 @ 60% (NEGATIVES)

 

WOD: 18min EMOM
EVEN:  5 x THRUSTERS (95/65)
ODD: ME TOES TO BAR

*SCORE IS THE TOTAL AMOUNT OF TOES TO BAR

 

CORE FINISHER: 40 x PVC TAPS

 

L1 – (45/35), V-UPS
L2 – (75/55), KNEES TO SOMEWHERE
Rx – Above
Comp – (135/95)

 

Friday

Warm Up
4 Rounds
Team Suicide Sprint

Joint Prep

 

S/T & Conditioning

7mins @ EACH STATION

  • 1min ME TIRE FLIP
  • 2 x 30sec SINGLE ARM HANDSTAND HOLD/ BALANCE ATTEMPTS (each arm)

**SCALE: HEAVIEST SINGLE ARM/SINGLE LEG OVERHEAD PLATE “PIZZA” HOLD

  • 2 x SLED PULLS @70% OF C&J (30m)
  • OVERHEAD/BACKRACK KETTLEBELL BARBELL WALK (30’ x 2)

 

WOD

3 ROUNDS:
40 x DOUBLE UNDERS
5 x BAR MUSCLE UPS

 

CORE FINISHER: 40 x SIDE PLANK CRUNCHES (10L, 10R, 10L, 10R)

 

L1 – 80 SINGLE UNDERS, JUMPING CHEST TO BAR
L2 – 20 DOUBLE UNDERS/ATTEMPTS, CHEST TO BAR PULLUPS
Rx – Above
Comp – UNBROKEN DUs, RING MUSCLE UPS

 

Saturday (AT Columbia City)

Warm Up
500m Run
400m Skip
200m Grapevine
100m Sprint

Joint Prep
Group Circle

WOD
50-40-30-20-10
Wall Balls
Sit Ups
Russian KB Swings 

 

*******METCON******* (AT SODO)

Monday

Warm Up
3 Rounds
200m Run
15 Squats
15 Push Ups
15 Ring Rows

Technique
Movements in WOD

WOD
25 Min EMOM
Even- ME Wall Balls
Odd- ME Single Rope Jumps
Every 5 min Run to Poll and back (5min, 10, 15, 20)

 

Tuesday

Warm Up
800m Run
40 Wall Balls
30 Sit Ups
20 Push Ups

Technique
Movements in WOD

WOD
20 Min AMRAP
30 Russian KB Swings
20 Slam Balls
10 Burpees

 

Wednesday

Warm Up
21 Wall Balls
15 Sit Ups
9 Burpees
15 Push Ups
21 Back Ext

Technique
Movements in WOD

WOD
10 Min AMRAP
200m Run
20 Sledge Hits
15 Jumping Lunges
10 Ring Rows
REST 2 MIN
10 Min AMRAP
200m Run
20 Squats
15 V-Ups
10 Inch Worms

 

Thursday

Warm Up
5x400m Sprints
Run=Rest  Between

 

Technique
Movements in WOD

 

WOD
3 Rounds
5 Min AMRAP
400m Run w/ Med Ball
21 Wall Balls
15 Med Ball Sit Ups
ME  Med Ball Cleans

 

Saturday

Warm Up
1 Mile Run

Technique
Movements in WOD

 

WOD
27Min Cap
Death By 10m Sprint
Once you “Die”
Perform AMRAP
of
20 Slam Balls
20 Squats
20 Push Ups
20 Burpees 

 

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