April 17-22 WODs

Monday

Warm Up
2 Rounds
20 Jumping Lunges
20 US Kettlebell Swings

 

Joint Prep
3 Rounds
5/5 Dr Tri Shoulder Reaches
10 Sots Press
10 PVC Overhead Squats


S/T- OVERHEAD SQUAT
FIND A 1 REP MAX
– THEN –
3X3 @ 70%

 

WOD
400m RUN
30 x WALLBALLS (20/14)
200m RUN
15 x MEDBALL SITUPS
100m MEDBALL RUN
30 x WALLBALLS
200m RUN
15 x MEDBALL SITUPS
400m RUN

 

CORE FINISHER: 20 x WALLBALL SUNRISE/SUNSETS

 

L1 – (10/6)
L2 – (14/10)
Rx – Above
Comp – (30/20)

 

Tuesday

Warm Up
400m Run
30 Squats
20 Push Ups
10 Mountain Climbers

Joint Prep
Group Burgener Snatch Progression 

 

S/T – 6 SETS

INCREASING WEIGHT EACH SET

1 HIGH HANG POWER SNATCH

1 ABOVE THE KNEE POWER SNATCH

1 ABOVE THE KNEE SQUAT SNATCH

1 FULL SQUAT SNATCH

 

WOD-

21 – 15 – 9

DEADLIFT (115/80)

HANG POWER CLEAN

SHOULDER TO OVERHEAD

 

CORE FINISHER: 50 x PLATE RUSSIAN TWISTS

 

L1 – (65/45)

L2 – (95/65)

Rx – Above

Comp – (135/95)

 

Wednesday

Warm Up
Down and Back
Toy Soliders
Butt Kickers
Grapevine
Spiderman walk

 

Joint Prep
3 Rounds
10 Back Ext
10 Samson Stretch
10 Good Mornings

 

S/T- 8 ROUNDS (BUILDING TO A.H.A.P. / MOST DIFFICULT)

4 REPS PER ARM OF BOTTOMS UP KETTLEBELL PRESS

& (SUPERSET WITH)

4 REPS PER LEG OF PISTOLS

*PISTOL SCALES: BOX SIT, BOX SUPPORTED, RIG SUPPORTED, FOOT BEHIND CALF, COUNTERBALANCE, RX, WEIGHTED, SWEEP THROUGH

 

WOD- PARTNER WOD (PAIRS)

4 ROUNDS OF:

PARTNER 1

10 x PUSH UPS

15 x SIT UPS

20 x GOBLET SQUATS (53/35)

– WHILE –

PARTNER 2

400m RUN

*SWITCH

– AFTER BOTH PARTNERS HAVE RUN, THEN –

5 x TEAM DEADLIFT (315/205, 135-85 w/35# bar if Male/Female team)

 

CORE FINISHER: 30 X PARTNER ALTERNATING LEG LIFTS

 

L1 – (26/18) (135/95/45-30 w/35# bar)

L2 – (35/26) (225/155/90-60 w/35# bar)

Rx – Above

Comp – (70/53) (405/275/180-120 w/35# bar)

 

Thursday

Warm Up
2 Rounds
100 Singel Unders
5 Strict Pull Ups /10 Ring Rows

 

Joint Prep
3 Rounds
10 Back Ext
10 Kip Swings
10 Ring Rows

S/T:

BAR/RING MUSCLE UP TECHNIQUE (25mins)

AT SOME POINT COMPLETE A MAX EFFORT 500m ROW SPRINT

 

WOD 17MIN TOTAL TIME

3 ROUNDS – MAX EFFORT EMOM

  • DOUBLE UNDERS
  • SITUPS
  • BURPEES
  • BOX JUMPS (24/20)
  • TOES TO BAR
  • REST

 

CORE FINISHER:30 x OPPOSITE HAND OPPOSITE LEG TOE TOUCHES

 

L1 –  SINGLE UNDERS, (16/PLATES), V-UPS

L2 – DOUBLE UNDERS/ATTEMPTS, (20/16), KNEES TO SOMEWHERE

Rx – Above

Comp – BIGGEST UNBROKEN SET, (30/24)

 

Friday

Warm Up
Team Tic Tac Toe

 

Joint Prep
3 Rounds
5 Inch Worms
10 Strict Press
10 Back Ext

 

S/T

6 ROUNDS OF

ONE LEGGED – STRAIGHT LEG DEADLIFT

4 EACH LEG @ 20% OF 1 RM DEADLIFT

SUPERSET W/

10 x RING DIPS

 

WOD- 15 MIN CAP

60 x SQUATS

50 x SINGLE ARM KETTLEBELL SNATCHES (53/35)

40 x SQUATS

30 x PULLUPS

20 x SQUATS

10 x HANDSTAND PUSHUPS

 

CORE FINISHER: ROTISSERIE PLANKS (AS A CLASS)

1:00 FRONT, :30 R SIDE, 1:00 FRONT, :30 L SIDE, 1:00 FRONT

 

L1 – (26/18)

L2 – (35/26)

Rx – Above

Comp – (70/53), BACKSQUAT (45/35)

 

Saturday (at Columbia City)

Warm Up
500m Run
20 Wall Balls
15 Burpees
10 Back Ext

 

Joint Prep
Group Circle

WOD
4 Rounds/ 2 Min Rest Between Rds
5 Min AMRAP
400m Run
21 Burpees
15 Push Ups
ME Wall Balls

Score is  total Wall Balls

 

*******METCON******* (at SODO)

Monday

Warm Up
200 Single Unders
40 Moutain Climbers
30 Jumping Lunges

Technique
Movements in WOD

WOD
2 rounds /2 Min rest between rds
12 min AMRAP
250m Run
12x Ball slams
6x Burpees

 

Tuesday

Warm Up
42 KB Swings
30 Sit Ups
18 Push Ups

Technique
Movements in WOD

WOD
20 Min AMRAP
1-2-3-4-5-6-7-8-9…etc
Wall Balls
Med Ball Cleans
Med Ball Sit Ups

 

Wednesday

Warm Up
2 Rounds
400m Run
21 Squats
15 Push Ups

 

Technique
Movements in WOD

 

WOD
25 Min EMOM
Min 1- 10 Push Ups
Min 2- 20 Sit Ups
Min 3- 25 KB Swings
Min 4- 30 Squats
Min 5- 35 Mountain Climbers
Repete 

 

Thursday

Warm Up
3 Rounds
200m Run
15 Burpee Long Jumps

 

Technique
Movements in WOD

WOD
10 Min AMRAP
20 Burpees
20 KB Sumo Deadlift High Pulls
20 Goblet Squats
Rest 4 Min
10 Min AMRAP
200m Run
20 Push Ups
20 Ring Rows
20 Slam Balls

 

Saturday

Warm Up
1 Mile Run

 

Technique
Movements in WOD

WOD
20 Min AMRAP
400m Run
21 Slam Balls
21 Sit Ups
21 Push Ups
100m Farmers Carry 

 

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