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).
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
4×2, Across
RPE 8/10 or 80-85%
Rest 2:00