Sunday, April 9 - Saturday, April 15

Sunday, April 9 - Rest Day

 

Monday, April 10

Strength: 10 Minute MOMO

Back Squat 

  • 4 Reps at 65-70% of 1 Rep Max

WOD: 2 Rounds of Max Efforts in 9 Minutes (for Total Reps)

"Festivus Games WOD 2"

1 Minute of each movement for Max Reps

  • Burpees
  • Goblet Squats (35/55)
  • KB Swings (35/55)
  • Box Overs (20/24)

*Rest 1 minute between round 1 & 2. 

Olympic Lifting - 6:30PM

  • Oly Total - 1 Rep Max Snatch 

Accessory Work

  • Overhead Barbell Walking Lunge - 3x6/leg
  • Empty Barbell Squat Jumps - 3x10
  • Chin Ups - 3x max
  • GHD Hip Extensions - 3x10

 

Tuesday, April 11

Strength: Snatch

  • 5x2

WOD: 15 Minute EMOM

Minute 1: 

  • 10 Hang Snatch (73/115)

Minute 2:

  • 20 Lateral Bar Jump

Minute 3:

  • 12/14 cal. Row

Mobility: 10 Minutes

  • Shoulder mobility work

 

Wednesday, April 12

Strength: 10 Minute EMOM

Minute 1:

  • 5 Weighted Strict Pull-Ups

Minute 2:

  • 8 Pistols (alternating)

WOD: 5 Rounds for Time

  • 10 Toes to Bar
  • 20 Thruster (33/45)

Olympic Lifting - 6:30PM

  • Oly Total - 1 Rep Max Snatch and Clean & Jerk

Accessory Work

  • KB Step-Ups - 3x6/leg
  • Strict HSPU - 3x max
  • Strict Ring Dips - 3x10
  • Hollow Rocks - 3x15

Thursday, April 13

WOD: 3 Rounds for Time

"Michael" (compare to 9/3/16)

  • 800M Run
  • 50 Back Extensions
  • 50 Sit-Ups

*28 minute time cap

 

Friday, April 14

Skill Work: Muscle-Up Progressions/Practice (view here for tips & drills)

WOD: Buy-In + AMRAP in 18 Minutes

Buy-In

  • 500M Row

Then AMRAP in remaining time...

  • 3 Muscle-Ups
  • 10 Deadlift (103/155)
  • 30 Double Unders

 

Saturday, April 15

WOD: 5 Rounds for Time

"Whitten"

  • 22 KB Swings (35/55)
  • 22 Box Jump (20/24)
  • 400M Run
  • 22 Burpees
  • 22 Wall ball (14/20)

*45 minute HARD time cap. The goal of this workout is to get as far into the 5 rounds as you can, as most people will not be able to finish in the time cap.

Posted on April 9, 2017 .