April 20-25 WODs

MONDAY, April 20Warmup: 400 row then:
3 Rounds
10 Back Ext
10 Ring Rows
10 Squat Jumps

S/T: Coan/Phillipi Deadlift Cycle, Week 3

Work up to 2@85% of 1RM, then 3x6 @ 70@ with a 90-120 sec. rest

WOD:2 rounds 12 Min Time Cap

35 kettlebell swings30 push-ups
25 pull-ups
20 box jumps
400m run

L1=26/18#; 20/16” step-ups

L2=44/26#; 20/16”; banded or jumping pull-ups

Rx=53/35#; 30/24”

COMP=Same as Rx except chest t bar pull-ups

TUESDAY, April 21

Warmup: Athlete’s choice of cardio, then as a group, Luck of the Draw. Coach randomly pulls card from deck and athletes must perform as many of a chosen movement based on that card’s number. Ace=11. Spades: squats. Hearts: sit-ups. Clubs: push-ups. Diamonds: jumping lunges. 5 minutes.

S/T: Back squat
5-5-3-3-3-1-1-1-1-1

WOD: 3 Rounds
8 Power Snatches (95/65 lbs)
4 Overhead Squats (95/65)
6 Burpees
6 Knees to Elbows

L1=35/15#; knees to chest
L2=65/35#; knees to chest
Rx=95/65#
COMP=115/85#

WEDNESDAY, April 22

Warmup: Accumulate 100 double unders or 300 singles, then:5 minute to accumulate: 50 V-ups; 50 Back Ext; 50 squats. You can break up however you need (i.e., 25 V-ups to 10 Back Ext to 25 squats, and back to V-ups, etc.)

S/T: Weighted pullupsWork to single heaviest or smallest band

WOD: On a continuously running clock

A. 10 min EMOM: 5 pushups + 10 goblet squats+Run 200 meters

B. 8 min EMOM: 5 shoulders to OH + 10 box jumps

C. 6 min EMOM: 5 toes to bar + 8 situps

L1= knee pushups; 26/18#KB; 45/25#; 20/16” box steps; V-up or knees to chest

L2= knee pushups; 35/26#KB; 65/45#; 20/16”; V-up or knees to chest

Rx= 44/35#KB; 95/65#; 24/20”

COMP=53/44#; 125/95#; 30/24”; chest to bar pullups

THURSDAY, April 23

Warmup: Athlete’s choice of 3 minutes of cardio, then 2 rounds: 10 ring rows, 8 ring dips, 3 skin-the-cats

S/T: Front squatsWork up to heaviest 2 and then, 3x2

WOD: AMRAP in 20 minutes

Run 400 meters

7 Thrusters 95/65

Alternate every round with
400m Run

7 pullups

L1=45/35; jumping or banded pullups

L2=75/55; jumping or banded pullups

Rx=As written

COMP=135/95,chest to bar pullups

FRIDAY, April 24

Warmup: 400m run; then 2 rounds of 10 squats, 10 pushups, 10 ring rows, 10 sit-ups.

S/T: Overhead squats (from racks)

8-6-3-3-3-1

Superset with 6 push-ups

WOD: With a partner, complete the following for time:

500m Double Kettle Bell Farmers Carry

100 USSR Double Kettle Bell Swings

80 Double KB front squats

60 KB Cleans

40 KB Jerks 

500m Double Kettle Bell Farmers Carry

L1= 26/18

L2= 35/26

Rx=53/35

COMP=70/44

SATURDAY, April 25

Warmup: Row, Run, Rope, Ride 5 Min

Then group warm up/ Coaches choice

S/T: ME Wall Sit

WOD:Death By

Thruster

followed by

Death by

Burpees 

L1- 45/35 Cap at 10 Rounds for Thrusters

L2- 75/55

Rx 95/65

Comp 2x53/35 KBs