WOD – Sun, Apr 5
EMOM 20
Min 1: 50 Double Unders
Min 2: 15 Push ups
Min 3: Max Wall Balls
Min 4: Rest
MCx: 20/14
MAx: 15 attempts, 10 push ups, 14/10
MVx: 60 singles, 10 knee push, 10/6
GOALS + GUIDANCE: Complete the jump rope right at the end of the minute. Do the push ups unbroken for as long as possible, then break into sets of 6,5+4. For minute 3, try to do 20-30 wall balls without breaking. Record each round of wall balls.
3 Sets
0:30 Plank Hold
0:30 Hollow Hold
0:30 Hang on Bar
0:30 Handstand Hold
Rest 1:00
MVx: tuck hold, wall facing hs hold
Tabata Bike
WOD – Sat, Apr 4
AMRAP 35
250/200 Meter Row
10 Box Jumps, 20″
5 Hang Power Snatch
MCx: 115/75
MAx: step up 24″, 75/55
MVx: 200/150m, step up 20″, 55/35
GOALS + GUIDANCE: Partner 1 will complete one full round of the workout while partner 2 rests. Once Partner 1 is done, partners will switch. Target 15 rounds as a team.
4 Sets
10 Single leg V-up
10 Plank Bird Dogs
WOD – Fri, Apr 3
3 Rounds
14 Double KB Front Rack Lunges
21 Eye-Height KB Swings
28 V-Ups
MCx: 53/35
MAx: 35/26, tuck ups
MVx: 12 lunges 26/18, 18 kbs, 24 leg lifts
GOALS + GUIDANCE: With 2 kettelbells in the front rack position, do 14 alternating lunges. Use that same kb for 21 single bell swings, and wrap up a round with 28 v-ups. Target 12 minutes.
KB Side Bends
3 x 15/Side
WOD – Thu, Apr 2
5 Rounds
5-4-3
Front Squats
Strict Pull Ups
Rest 1 Min between Rounds
MCx: 135/95
MAx: 115/75, band
MVx: 75/55, 10-8-6 ring rows
GOALS + GUIDANCE: Complete the couplet of 5-4-3 front squats and strict pull ups (alternate between the two). Your goal is to finish in sub 3 minutes. Take 1 minute of rest before the next round. Record your total time.
EMOM 6
Min 1: Max Barbell Front Rack Hold
Min 2: Rest
GOALS + GUIDANCE: Using the weight from the workout, hold the barbell in the front rack position. Focus on drawing your abs in, standing up tall, and elbows up.
WOD – Wed, Apr 1
AMRAP 15
5 Strict Ring Dips
10 Devil’s Press
200m Run
MCx: 50/35
MAx: band, 35/20
MVx: bench/box, 7 devil’s press 225/15, 150m
GOALS + GUIDANCE: Do the ring dips unbroken (band) for as long as possible. Choose a weight for the devil’s press that you can rock out for 5 reps before taking a break. Spend about :60-:90 here. Then run the 200 meters in around :60. Target 5 rounds.
5-5-5-5-5
rest 1:30 between sets
*build to a heavy set of 5
GOALS + GUIDANCE: Start your first working set at 6/10 effort and build by .5-1.0 effor. Record every set.
3 x 10/10 DB Bent Over Rows
WOD – Tue, Mar 31
7 Rounds
15/12 Cal Bike
3 Barbell Complex
MCx: 155/105
MAx: 12/9 cals, 115/75
MVx: 9/6 cals, 75/55
GOALS + GUIDANCE: The calorie bike will take :60 or less, then do 3 of the following complex: 1 deadlift + 1 power clean + 1 hang power clean. Choose a heavier weight for the complex, while sitll maintaining great technique. Target 15 minutes (17 cap).
3 x 15 Superman Rocks or Lifts
WOD – Mon, Mar 30
5-5-5-5-5
rest 2:00 b/w sets
*building to a heavy set of 5
GOALS + GUIDANCE: Start your first working set at 6/10 effort and build by .5-1.0 effor. Record every set.
7 x on the 2 Minute
10 Step ups, 20″
35 Double Unders
MCx: 50/35
MAx: 35/20, 12 attempts
MVx: 25/15, 50 singles
GOALS + GUIDANCE: On the 2 minute, grab 2 dumbbells for 10 alternating step ups. Go immediately into 35 double unders (:30-:45), leaving :45-:60 of rest before the next round.
WOD – Sun, Mar 29
In Teams of 2
1600m Run
40 Db Push Press
40 Burpee Pull Up
800m Run
30 DB Push Press
30 Burpee Pull Up
400m Run
20 Db Push Press
20 Burpee Pull Up
200m Run
10 Db Push Press
10 Burpee Pull Up
MCx: 50/35
MAx: 35/20, burpee jumping pull up
MVx: 800-600-400-200m, 25/15, in+outs then ring rows
GOALS + GUIDANCE: Break up the runs and reps however you’d like! The mile should take 10 min or less, followed by fast sets of 10 on the db push press. Then, chip away (maybe every 5 reps) at the burpee pull ups. Keep reps and transitions fast. Target 30-35 minutes
WOD – Sat, Mar 28
4 Sets
6/6 Step Ups with Knee Raise
6/6 Slow Poliquin Step Ups
Rest 1 Minute
MCx: 35/20
MAx: 25/15
MVx: unweighted
5 x AMRAP 3
12 Hang Snatch
6 Goblet Squats
3 Box Jumps
Rest 1 Minute
*Pick up where you left off.
MCx: 75/55, 50/35, 24″
MAx: 65/45, 35/20, 20″
MVx: 55/35, 25/15, step 24/20″
GOALS + GUIDANCE: The hang snatch will take :30 or less, the goblet squats :20 and the box jumps :06-:09. Target 3+ rounds per AMRAP 3. Pick up where you left off.
WOD – Fri, Mar 27
6 Rounds:
10 Toes to Bar
20 DB Alternating Cleans
25′ DB Suitcase Walking Lunge
Rest 1 Minute
MCx: 50/35
MAx: knee or pike up, 35/20
MVx: leg lift, 25/15
GOALS + GUIDANCE: Keep the toes to bar unbroken, alternate the db cleans for 20 total reps, then lunge 25′ with the db by your side (no shoulders). At the end of every round take a 1 minute rest. On the next round, add 25′ to the suitcase lunges. By the 6th round, you’ll be lunging 150 feet. Target 15 minutes (20 cap).
5 Sets
0:30 Bike Hard Effort
8 Jumping Squats, as high as possible
3-3-3-3-3
building
rest 2 minutes b/w sets
GOALS + GUIDANCE: No bouncing on the ground, you must come to a deadstop between reps. Take 2 minutes between sets. Build from a 7/10 effort or 70%.