MONDAY
TUESDAY
8 x AMRAP 2
24 Double Unders
12 Sit-Ups
8 Pull-Ups (or modified)
* Rest :30 between rounds
GOALS & GUIDANCE: Complete the dubs in :30 or less, the situps in :30 or less and keep the pullups unbroken for as long as possible. Target 2 rounds per AMRAP 2. Pick up where you left off the next round.
ACCESSORY
EMOM 8
5 DB Strict Ring Dips (or modified)
Gorilla Row
3 x 12, heavy
WEDNESDAY
AMRAP 22
800/600 Meter Row
40 Eye-Height KB Swings
200m KB Suitcase Carry
500/400 Meter Row
20 KB Swings
100m KB Suitcase Carry
GOALS + GUIDANCE: Spend less than 4 minutes on the first row, then motor through the eye-height swings in 2 sets of 20 reps to manage your grip. Use the same kettlebell for the 200m suitcase carry, switching hands at any point. The 2nd row should take 2 minutes or less, the 20 swings should be unbroken and the 100m carry will take about :60. Target 2+ rounds.
THURSDAY
400 Meter Run
15 Shoulder to Overhead
400 Meter Run
12 Shoulder to Overhead
400 Meter Run
9 Shoulder to Overhead
MCx: 155/105
MAx: 300m, 115/75
MVx: 200m, 75/55
GOALS + GUIDANCE: Run the 400’s in about 2 minutes. Choose a weight for the shoulder to overhead that you can do 6,5,4 at least on the set of 15 reps. Target 10 minutes (12 cap).
3 Rounds
10 Calf Raises
10/10 RDL with Reach
FRIDAY
STRENGTH
Front Squat
6 x on the 2:30
3 Reps at 80%
25 Deadlift @ 225/155lb
25 Push Ups
25 Wall Ball @ 20/14 lbs
25 Box Jumps @ 24/20″, Step Down
MCx: 225/155, 20/14, 24/20″
MAx: 185/135, 15 push ups, 14/10, step 24″
MVx: 15 reps, 155/105, knee push up, 10/6, step ups 20″
GOALS + GUIDANCE: Break the deadlifts into 10,5, and 5. Do the push ups in 15 and 10 reps, then unbroken wall balls. Catch your breath at a steady pace on the box jumps (step down). Target 15 minutes (17 cap).
SATURDAY
In a Team of 2
60-50-40-30-20-10
MCx: 95/65
MAx: 75/55, knee up
MVx: 50-40-30-20-10-5 cals/reps, 55/35, leg lifts
GOALS + GUIDANCE: Break up the cals/reps anyhow, anyway! The hang snatch should feel light. Target 30 min (32 min cap).
SUNDAY
INTERVALS
6 x 0:20 Max Rep Squats
Recover 1:40 on the bike
GOALS + GUIDANCE: Yup, do as many body weight squats (target 20) as you possibly can in :20 and recover by biking.
EMOM 15
Min 1: Farmer’s Carry
Min 2: Walking Lunges
Min 3: DB Cleans
Min 4: Ring Rows
Min 5: Rest
MCx: 50/35
MAx: 35/20
MVx: 25/15
GOALS + GUIDANCE: Carry the dumbbells as many lengths as possible in 1 minute. The next minute do as many bodyweight lunges as possible. The next, use your dumbbells for power cleans, and the final minute max ring rows. There’s a built in rest, so get after it and go heavy!
Bulgarian Split Squat
3 x 4/4, 4 second pause at bottom
WOD – Sun, Apr 12
Tabata 1
Medicine Ball Lateral Pass
*alternate sides each interval
Rest 1 Minute
Tabata 2
Medicine Ball Sit ups
Rest 1 Minute
Tabata 3
Medicine Ball Chest Pass
AMRAP 16
10 DB Step Overs, 20″
10 DB Plank Pull Thru
10 DB Hang Snatch
100′ Dumbbell Suitcase Carry
MCx: 35/25
MAx: 25/20
MVx: 15/10
GOALS + GUIDANCE: With ONE lighter dumbbell, complete the step up and overs, the plank pull thrus (total), the alternating db hang snatches, and the suitcase carry. See if you can hold the db the entire time! Target 5 rounds.
WOD – Sat, Apr 11
2 Rounds
20 Deadlifts
20 Chest to Bars
6 Wall Walks
Rest 1 Minute
2 Rounds
15 Deadlifts
15 Chest to Bars
4 Wall Walks
Rest 1 Minute
2 Rounds
10 Deadlifts
10 Chest to Bars
2 Wall Walks
MCx: 155/105, 185/135, 225/155
MAx: 135/95, 155/105, 185/135, pull ups (band), mod ww
MVx: 115/75, 135/95, 155/105, ring rows, db pull thrus per side
GOALS + GUIDANCE: Choose weights for the deadlifts that you’ll have to break up the sets into 2 parts. Chip away at the chest to bars in sets of 5-10 reps to save your grips for the deadlifts. Find a steady pace on the wall walks with no major breaks at the bottom. Target 30 min (35 min cap).
WOD – Fri, Apr 10
4 Rounds
10/10 Double DB Bulgarian Split Squats
Rest 0:30
10 Jumping Lunges
Rest 2:00
*across
27-21-15-9
Calorie Bike
Wall Balls
MCx: 20/14
MAx: 21-15-12-9, 14/10
MVx: 15-12-9-6, 10/6
GOALS + GUIDANCE: Complete the first calorie bike in 2:00 or less, the second in 1:30 or less, the third in :60 and last in :45 or so. Try to go unbroken on the wall balls or break just once! Target 10 minutes (12 cap).
6 sets of 2 (on the 2 Minute)
*build to a moderately heavy weight