April 24-29 WODs

Monday

Warm Up
2 Rounds
100 Single Unders
15 Push Ups
15 Squats
Joint Prep
2 Rounds
10 Ring Rows
10 Strict Press
10 Acr-Pause-Slide

 

S/T – BENCH PRESS

25 mins TO FIND A 1RM BENCH PRESS

*If you finish early, do sets of 5 @ 65%

 

WOD *18 min TIME CAP
150 x DOUBLE UNDERS

40 x WALL BALLS (20/14)

30 x MED BALL SIT UPS

20 x HAND RELEASE PUSH UPS

100 x DOUBLE UNDERS

20 x WALL BALLS (20/14)

15 x MED BALL SIT UPS

10 x HAND RELEASE PUSH UPS

50 x DOUBLE UNDERS

 

CORE FINISHER: 60 x FLUTTER KICKS

 

L1 – SINGLE UNDERS, (10/6)
L2 – DOUBLE UNDERS/ ATTEMPTS, (14/10)
Rx – Above
Comp – SETS OF 50 UNBROKEN DU, (30/20)

 

Tuesday

Warm Up
2 Rounds
30 Mountain Climbers
20 Wall Balls
10 Bent Rows w/ naked bar

 

Joint Prep

Group Burgener Progression

 

S/T – CLEAN & JERK  *not a complex

5 REPS @ 50%
4 REPS @ 60%
3 REPS @ 70%
2 REPS @ 80%
1 REPS @ 90%

WOD

4 ROUNDS:
20 x POWER CLEANS (95/65)
15 x PULL UPS
10 x BAR FACING BURPEES

 

CORE FINISHER: 30 x BARBELL TILTS

L1 – (45/35), DEEP RING ROWS
L2 – (75/55), BANDED PULL UPS
Rx – Above
Comp – (115/85), CHEST TO BAR PULLUPS

 

Wednesday

Warm Up
10 Burpee Long Jumps
10 Burpee High Jumps
5/5 Single Leg Burpee

 

Joint Prep
Turkish Get Up Technique w/abmat or anything light

S/T
WORK UP TO AHAP TURKISH GETUP ON EACH ARM

  • SUPERSET  WITH:

5 SETS OF SINGLE ARM SEATED DB PRESS (4 REPS/ARM) WORKING UP TO AHAP

 

WOD – SYNCHRO CHIPPER

50 x WALL BALLS (20/14)
40 x HAND RELEASE PUSHUPS
30 x HIGH FIVE SIT UPS
20 x TOES TO BAR
10 x HANDSTAND PUSHUPS


CORE FINISHER: 60 TOTAL PARTNER SLAMBALL BOUNCE PASS

L1 – (10/6), V-UPS, BOX PUSHUPS
L2 – (14/10), KNEES TO SOMEWHERE, WALL WALKS
Rx – Above
Comp -(30/20), BALL TOUCH SITUPS, DEFICIT HSPU

 

Thursday

Warm Up
PVC Circle Circus
Joint Prep

3 Rounds
10 Strict Press Naked Bar
10 Dr Tri Shoulder Reaches
10 PVC Overhead Squat

 

S/T – STRICT PRESS

4 x 5 @ 40%
3 x 4 @ 50%
2 x 3 @ 60%
1 x 2 @ 70% x 2

 

WOD

14min EMOM
EVEN: ME POWER SNATCH (115/80)
ODD: 3 HIGH BOX JUMPS (30/24) *safety first!

 

CORE FINISHER: 50 x SIDE-CRUNCH HEEL TOUCH

L1 – (65/45), (20/16)
L2 – (95/65), (24/20)
Rx – Above
Comp – (135/95), (30 + 2-45# PLATES/24 + 1-45# PLATE)

 

Friday

Warm Up
2 Rounds
20 Wall Balls
200m Run Med Ball Overhead

 

Joint Prep
2 Rounds
15 Push Ups
15 Back Ext
15 Ring Rows

 

S/T or Conditioning

4 STATION ROTATION – 7min @ EACH STATION
– SIDE TO SIDE HANDSTAND WALKS ON THE WALL (scale = WALK AROUND BOX)
– HEAVY SET OF 5 EARTHQUAKE BAR BENCH PRESS
– 2 x 30’ SLED DRAGS @ 50% OF BODY WEIGHT
– PROGRESSIVE QUICK JUMP BOX JUMP/OVERS

 

WOD – 3 ROUNDS:
10 x CLEAN & JERKS (115/85)
20 x USA KBS (53/35)
50 x DOUBLE UNDERS

 

CORE FINISHER: 40 x RIG/WALL LEG RAISES
L1 – (65/45), (26/18), single unders
L2 – (95/65), (35/26), double unders/ attempts
Rx – Above
Comp – (135/95), (70/53), unbroken DUs

 

Saturday (at Columbia City)

Warm Up
500m Run
20 Samson Stretch
20 Slam Balls
20 Slam Ball Halos

 

Joint Prep
Group Circle

WOD
21 Thursters (95/65)
15 Pull Ups
200m Run
21 Power Cleans
15 Ring Dips
200m Run
21 Deadlifts
15 Handstand Push Ups
200m Run
21 Front Squats
15 Burpees

 

 

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

Monday

Warm Up

400m Run
20 Burpees
20 Wall Balls
20 Push Ups

 

Technique
Movements in WOD

 

WOD
6 Rounds 1 Min Rest Between Rounds
3 Min AMRAP
1 Min Wall Sit
ME Wall Balls

 

 

Tuesday

Warm Up
21-15-9
Squats
Push Ups
Lunges

 

Technique

Movements in WOD

 

WOD
25 Min AMRAP
100 Single Unders
25 Sit Ups
25 Box Jumps
25 KB Swings

 

Wednesday

Warm Up

5 rounds
100m Sprint
10 Burpees
10 Push Ups
10 Samson Stretch

 

Technique
Movements in WOD

 

WOD
25 Min Cap
300 Slam Balls
200 Russian KB Swings
100 Squats
50  Burpees

 

Thursday

Warm Up
4x 400m Sprint

 

Technique
Movements in WOD

 

WOD
3 Rounds /8Min AMRAP/ 2min Rest between Rds
25 Squats
20 KB Sumo Deadlift High Pulls
15  Back Ext.
10 Push Ups

 

Saturday

Warm Up
400m Run
25 Lunges
25 Wall Balls

 

Technique
Movements in WOD

 

WOD
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