April 6-11 WODs

MONDAY, April 6
Warmup: 500m run or row; 2 rounds: Inchworm down/hi-kicks back; 10 bar-hang kips; 10 weighted lunges

S/T: Deadlift Cycle! Coan/Phillipi Routine for 10 weeks
Warmup deadlifts, then: 2@75%. Take weight to 60% and do 3x8. Rest 90 seconds between sets.

WOD: 12 min. cap
800m run
75 squats
50 sit-ups
25 push-ups
Then AMRAP in remaining time,
Jerks

L1=55/25#
L2=75/45#
Rx=95/65#
COMP=115/85#

TUESDAY, April 7
Warmup: Accumulate 100 double unders or DUA; As a group, air squats to “My Humps”.

S/T: Strict press
8-6-5-5-3-1-1

WOD: 5 Rounds:
20 Hang Power Cleans 95/65
10 Strict Pullups
15 Burpees
10 Knees to Elbow
Rest 1 Min. between rounds

L1=45/35 jumping pull-ups; knees to chest
L2=65/45; jumping pull-ups; knees to chest
Rx=95/65No rest
COMP=50% of 1RM or 115/85 whichever is more. No rest

WEDNESDAY, April 8
Warmup: Athlete’s choice on cardio for 3 min., then 3 min. AMRAP: 6 wall balls, 6 pushups, 6 mountain climbers

S/T: Front Squat 7 x 3 @ 70% 1RM on :90s

WOD: 10 down to 1:
KB Swing
KB Goblet Squat
Ring Push-ups

L1=35/26#
L2=44/35#
Rx=53/35#
COMP=70/53#

THURSDAY, April 9
Warmup: 1000m run or row, then as a group: push-ups to “Tubthumping” by Chumbawamba (must do a push-up everytime they say, “I get knocked down…”and hold a plank inbetween)

S/T: Floor press
Work to heaviest three, then 5x3 at that weight.

WOD: 5 Rounds
15 KB Swings (53/35)
30 Box Jumps (20")

L1=26/18#; 20/16” step-ups
L2=35/26#; 20/16”
Rx=53/35#; 24/20”
COMP=70/53#; 24/20”

FRIDAY, April 10
Warmup: Coach’s choice

S/T: Back squats
10-10-6-3-3-3

WOD: Row or Run 1200m


10 Wall Balls


Row or Run 800m


20 Wall Balls


Row or Run 400m


30 Wall Balls

L1=10/6#
L2=14/10#
Rx=20/14#
COMP=30/20#

SATURDAY, April 11
Warmup: 5 min. AMRAP
20 double unders/40 singles
15 squats
10 situps
5 push-ups

WOD:
30 Min EMOM
1st min- 10 Burpees
2nd min- 20 KB Swings
3rd min- 4 Strict Pull Ups

L1= 26/18#; Ring Rows
L2= 35/26#; Banded strict pull ups
Rx=53/35#;
COMP=70/44#, 2 Muscles Ups