WOD – Thu, Apr 9
AMRAP 32
1000/800m Row
40 Sit ups
20 Box Jumps
MCx: 24″
MAx: 800/600m, 20″
MVx: 600/500m, 30 sit ups, 20 step ups
GOALS + GUIDANCE: The row will take 4 minutes or less. Recover on the sit ups, and find a steady pace on the box jumps. Rounds will take round 6 minutes. Target 5 rounds.
WOD – Wed, Apr 8
3 Rounds
400m Run
21 KB Swings
12 Pull Ups
MCx: 53/35
MAx: 35/26, 6. pull ups (band)
MVx: 300m, 26/18, ring rows
GOALS + GUIDANCE: A classic! Complete the run in about 2 minutes, then immediately pick up your kb for 21 swings straight every round. Try to keep the pull ups unbroken, or break into 7/5 or 6/6. Target 10 minutes (12 cap).
3 Rounds
15 Bent Over Band Lat Pull Downs
10/10 Palloff Press
WOD – Tue, Apr 7
8 Rounds
30 Double Unders
5 Thrusters
MCx: 115/75
MAx: 10 attempts, 95/65
MVx: 45 singles, 75/55
GOALS + GUIDANCE: Relax and breath on the double unders, completing them in :30 or less. Then, choose a weight for the thrusters that feels light at first, and in round 5 they start to get spicy. Target 8-10 minutes (12 cap).
WOD – Mon, Apr 6
5 Rounds
15 DB Power Clean
12 Toes to Bar
9 Burpees Over DB
Rest 1 Minute
MCx: 50/35
MAx: 35/20, knee up, burpees
MVx: 25/15, leg lift, in+outs
GOALS + GUIDANCE: With 2 dumbbells, complete the power cleans unbroken for the first few rounds, then you may have to break them into 10 and 5 reps. Start the toes to bar off unbroken or in sets of 8 and 4, or very quick sets of 3-4. Push your pace on the burpees over the db as you have. rest right after! Target 18 minutes total (20 cap).
3 Rounds
10/10 Single Arm Glute Bridge DB Floor Press
10/10 Single Arm DB Row
Rest 1 Minute
*as heavy as possible
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
3-3-3-3-3
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%.
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
4×2, Across
RPE 8/10 or 80-85%
Rest 2:00