April 3-8 WODs

Monday

Warm Up
400m Run
20 Wall Balls
200m Run
20 Push ups

 

Joint Prep
PVC Group Circle

 

S/T- FRONT SQUAT

1 REP MAX

*Write it down

 

WOD – 3 ROUNDS:

400m RUN

30 x PLATE SNATCHES (35/25)

200m PLATE CARRY

20 x WALL BALLS (20/14)

100m WALL BALL CARRY

10 x PUSH UPS

*17min TIME CAP

 

CORE WORK: 20 x MED BALL CRUNCHES

 

L1 – (15/10) (10/6)

L2 – (25/15) (14/10)

Rx – Above

Comp – (45/35) (30/20)

 

Tuesday

Warm Up
Down and Back
Spider Man Walk
Toy Soliders
Butt Kickers
Samson Stretch

 

Joint Prep

3 Rounds
10 Back Ext
10 Strict Press (naked bar)
10 Dr Tri Shoulder Reaches

 

S/T – SHOULDER TO OVERHEAD

TECHNIQUE FOR: STRICT PRESS, PUSH PRESS, PUSH JERK, SPLIT JERK

  • THEN

8min EMOM

3x SHOULDER TO OVERHEAD @ 70-80% OF YOUR 1 RM C&J
(From the ground)

 

WOD:

DOUBLE UNDERS – SQUAT CLEAN (135/95)

50 – 1

40 – 5

30 – 10

20 – 15

10 – 20

 

CORE WORK: 25 x BARBELL SIT UPS

 

L1 – x2 SINGLE UNDERS, (65/45)

L2 – ½ DUs/ATTEMPTS, (95/65)

Rx – Above

Comp – UNBROKEN, (155/105)

 

Wednesday

Warm Up

50 Russian KB Swings
20 Goblet Squats
30 Russian KB Swings
20 KB Overhead Lunge (10L/10R)

Joint Prep

Turkish Get Up Technique

 

S/T- 10 ROUNDS:

5 x KETTLEBELL/DUMBBELL ROW (EACH ARM)

4 x TURKISH GET UPS (2 PER ARM)

 

WOD – TEAM WOD “SYNCHROS”: (everyone working at the same time)

40 x SYNCHRONIZED WALL BALLS (20/14)

30 x SYNCHRONIZED BURPEES

20 x SYNCHRONIZED TOES TO BAR

10 x SYNCHRONIZED HANDSTAND PUSH UPS

*Total Reps for team.

 

CORE WORK:  40x PARTNER MED BALL SIT UP TOSS

 

L1 – (10/6), V-UPS, JACK KNIFE PUSH UPS

L2 – (14/10), KNEES TO SOMEWHERE, WALL WALKS

Rx – Above

Comp – (30/20), DEFICIT HSPU *REPS MUST BE SYNCHRONIZED TO COUNT

 

Thursday

Warm Up

2x 400m Sprint

Joint Prep
2 Rounds
10 Sec Hobo Stretch each arm
10 Arc Pause Slides
10 Samson Stretch

 

S/T: FRONT RACK LUNGE

10 x 10 @ 30% – 40% of 1RM Front Squat

 

WOD – 20min EMOM

EVEN: MAX EFFORT RUSSIAN KETTLEBELL SWINGS (53/35)

ODD: 10 x GOBLET SQUATS

*score is total swings*

 

CORE WORK: 40 x KETTLEBELL RUSSIAN TWISTS

 

L1 – (26/16)

L2 – (35/26)

Rx – Above

Comp – (70/53)

 

Friday

Warm Up
Erg Bowling
Try to Row exactly 300m any meters over are how many burpees you have to do. You must keep rowing till you are at at least 300m.

 

Joint Prep
3 Rounds
10 Back Ext
10 PVC Overhead Squats
10 Ring Rows

 

S/T – 5 SETS:

1 MIN BACK RACK LOAD HOLD @ 100% OF 1RM BACK SQUAT

  • SUPERSET WITH    –

1 ROPE CLIMB (2 @ COLUMBIA CITY)

[L1- 30sec Hold, L2- 2x Ground Pullups, COMP- Legless]

 

WOD

21 – 15 – 9

SNATCH (95/65)

BURPEE BOX JUMP OVERS (24/20)

SLAM BALL

 

CORE WORK: 30 x SLAMBALL WALL TOSS

 

L1 – (45/35) (16/BAR OVER)

L2 – (65/45) (20/16)

Rx – Above

Comp – (135/95) (30/24)

 

Saturday

Warm Up
3 Rounds

5 Ring Rows
10 Push ups
15 Squats

Joint Prep
Group Circle

WOD
5 Rounds
400m Run
12 Deadlifts (95/65)
10 Hang Power Cleans
8  Overhead Squats

L1- (45/35)
L2- (75/55)
Rx- Above
Comp- (135/95)

 

*******METCON******* AT SODO

Monday

Warm Up
2 Rounds
400m Run
12 Russian KB Swings
8 Burpees

 

Technique
Movments in WOD

 

WOD
20 Min AMRAP
400m Run
20 KB Swings
20 Push Ups
20 Squats

 

Tuesday

Warm Up
400m Run with Plate held overhead
40 Squats

30 Situps
20 Push Ups

10 Burpees

 

Technique
Movements in WOD

 

WOD
5 Min AMRAP
100 Single Unders
20 Thrusters (45/35)
Rest 1 min
5 Min AMRAP
100 Single Unders
20 Wall Balls
Rest 1 Min
5 Min AMRAP
100m Run
20 Burpees
Rest 1 Min
5 Min AMRAP
100m Run
20 Slam Balls

 

Wednesday

Warm Up

7x 100m Sprint
30 sec rest

Technique
Movments in WOD

 

WOD
4 Rounds 1 Min rest between rounds
1 Min – ME Wall Sit
1 Min – ME Plank
1 Min-  ME Back Ext Hold
1 Min-  ME Deadhang
1 Min – ME Handstand Hold

Thursday

Warm Up

3 Rounds
20 Step Ups with Med Ball Overhead
20 Wall Balls
20 Med Ball Sit Ups

Technique

Movments in WOD

WOD
20 Min AMRAP
100 KB Swings
100 Squats
100 Sit Ups
100 Lunges
100 Burpees

 

Saturday

Warm Up
1 Mile Run

 

Technique
Movements in WOD

 

WOD
20 Min CAP/ 4 Rounds
800m Run
3 Rounds of Cindy
5 Pull Ups/Jumping Pull Ups
10 Push Ups
15 Squats


L1- 400m Run
L2- 600m Run
Rx- above

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