Sunday, April 16 - Saturday, April 22

Sunday, April 16 - Rest Day!

Happy Easter!

 

Monday, April 17

Strength: 5 Rounds (not for Time)

  • 30 sec. L-Hold (on boxes)
  • 5 Skin the Cats or Toes to Ring

WOD: TABATA

  • Overhead Squat (33/45)
  • Sit-Ups
  • KB Sumo Deadlift High Pull (35/55)
  • Row (calories)
  • Plank Hold

Olympic Lifting - 6:30PM

  • Muscle Snatch - 5x5
  • Drop Snatch - 5x5
  • High Hang Snatch - 5x3

Strength Work

  • Banded Squats - 5x5
  • Back Squat - 1x20 at 50% of 1 Rep Max
  • Squat Jumps - 5x10 at Bodyweight
  • Strict Pull-Up - 3x10
  • Bent Over Rows - 3x8

 

Tuesday, April 18

Strength: Clean

  • Establish a 1 Rep Max (compare to 9/7/16)

WOD Part 1: For Time

"Festivus Floater WOD"

  • 500M Row

WOD Part 2: For Time

"Festivus WOD 3A"

  • 30 Shoulder to Overhead (73/115)

*10 air squat penalty every time the barbell is dropped or set down.

 

Wednesday, April 19

Warm-Up: Movement Prep

WOD: 21 Minute EMOM

Minute 1:

  • 8 Deadlift (163/225)

Minute 2:

  • 8 Burpee Box Overs (20"/24")

Minute 3:

  • 20 Triple Unders or 40 Double Unders

Olympic Lifting - 6:30PM

  • Tall Jerks - 5x5
  • Pause Jerk, 2 sec. - 5x2
  • High Hang Clean - 5x3

Strength Work

  • Lateral Lunges - 2x10
  • Back Squat - 2x10 at 60% of 1 Rep Max
  • Squat Jumps - 5x10 at Bodyweight
  • Barbell Strict Press - 3x10 at 50% of Bodyweight
  • Front Raise - 3x5
  • Lateral Raise - 3x5

 

Thursday, April 20

WOD: 20 Minute AMRAP

"Mary" (compare to 9/22/16)

  • 5 Handstand Push-Ups
  • 10 Pistols
  • 15 Pull-Ups

Mobility: One Round

  • 1 min. Couch Stretch (each leg)
  • 1 min. Downward Dog Pose
  • 1 min. Pigeon Pose (each leg)
  • 1 min. Shoulder Stretch, against the wall (view photo here)

 

Friday, April 21

Strength: 10 Minute MOMO

Push Press

  • 2 Reps at 80-85% of 1 Rep Max

WOD: Max Efforts For Time

  • 800M Run
  • 600M Run
  • 400M Run
  • 200M Run

*Rest until recovered between max attempts.

 

Saturday, April 22

Partner WOD: 28 Minute AMRAP

  • 50 Partner Wall Ball (14/20)
  • 50 MB Sit-Ups
  • 50 MB Over the Shoulder Toss (14/20)
  • 400M MB Carry Run (14/20)
Posted on April 16, 2017 .