Sunday, April 2 - Saturday, April 8

Sunday, April 2 - Rest Day

 

Monday, April 3

WOD: Buy-In + 10 Rounds + Buy-Out for Total Time

Buy-In..

  • 800M Run

Then...10 Rounds for Time

"Cindy" 

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Buy-Out..

  • 800M Run

*30 minute time cap.

Mobility: 10 Minutes

  • Resistance Band Shoulder Stretches on Rig (3 ways) 

Olympic Lifting - 6:30PM

  • Tall Jerk - 3x3
  • Split Jerk - 7x1
  • Clean + Front Squat + Split Jerk - 5 sets

Accessory Work

  • Barbell Back Rack Lunges - 3x6/leg
  • Empty Barbell Squat Jumps - 3x10
  • Weighted Chin-Ups - 6x2
  • GHD Hip Extensions - 3x10

 

Tuesday, April 4

Strength: Deadlift

  • 5x2

WOD: 10 Minute Minute Ladder 

1-2, 2-4, 3-6, 4-8..

  • Burpee
  • Box Step-Up (20/24)

*1 Deadlift (183/275) between each round

 

Wednesday, April 5

Warm-Up: Rolling

  • 7 Frames

*3 sit-ups per penalty point.

WOD: 18 Minute EMOM

Minute 1:

  • 12 Push Press (73/115)

Minute 2:

  • 175M Row 

Minute 3:

  • 40 Double Unders

Olympic Lifting - 6:30PM

  • Behind the Neck Push Press (x2) + OHS (x2) - 4 sets
  • Snatch Balance - 3-3-2-2-1
  • Snatch - 5x2

Accessory Work 

  • Barbell Front Rack Step-Ups - 3x6/leg
  • Push-Ups - 3x12
  • Strict Dips - 3x8
  • Hollow Holds - 3x30 seconds

 

Thursday, April 6

Strength: 10 Minute MOMO

Front Squat

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 15 Minute AMRAP

  • 3 Squat Clean (133/225)
  • 20 Sit-Ups
  • 3 Rope Climbs 

 

Friday, April 7

WOD: For Time

  • 1 Mile Run
  • 1,000M Row 
  • 1 Mile Run

*30 minute time cap.

Mobility: 

  • 1 minute Calf Smash, each leg
  • 30 sec. Calf Stretch on wall, each leg

 

Saturday, April 8

WOD: For Time

"Filthy Fifty" (compare to 6/11/16)

  • 50 Box Jumps (20/24)
  • 50 Jumping Pull-Ups
  • 50 KB Swings (35/55)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press (33/45)
  • 50 Back Extensions
  • 50 Wall Balls (14/20)
  • 50 Burpees
  • 50 Double Unders
Posted on April 2, 2017 .