Programming: April 10th – 14th, 2023
Monday, April 10th, 2023
Warm up: 2 Rounds For Quality:
10 Donkey Kicks
10 Single Leg Balancings
10 Straight Leg Sit-ups
10 Glute Bridges
30sec Jump Rope
Strength: Good Morning
Warm Up: 8-8 Working: 8-8-8-8
4sec DOWN & 1 UP
WOD: 3 Rounds For Time Of:
10 Deadlifts 275/185 lbs
50 Double Unders
Tuesday, April 11th, 2023
Warm up: 2 Rounds
30 sec WORK | 15 sec REST
Row
Ring Row
Alternating V-up
Push Press 45/35 lbs
Tempo Back Squat 45/35 lbs
Endurance: Each for time:
100m Row x 10
Rest 1 min between effort
100m Row Best For Time
WOD: Partner WOD For Time:
1000m Row
50 Back Squats 225/155 lbs
100 AbMat Sit-ups
Wednesday, April 12th, 2023
Warm up: 2 Rounds
30 sec WORK | 15 sec REST
Row
Ring Row
Alternating V-up
Push Press 45/35 lbs
Tempo Back Squat 45/35 lbs
Strength: Push Jerk
Warm Up: 3-3 Working: 3-3-3-3-3
WOD: For time:
20 Thrusters 95/65 lbs
20 Sumo DL High-pulls 95/65 lbs
20 Push Jerks 95/65 lbs
20 Overhead Squats 95/65 lbs
20 Front Squats 95/65 lbs
Every 1 min (starting at 0:00) complete:
4 Burpees
Thursday, April 13th, 2023
Warm up: 2 Rounds
30 sec WORK | 15 sec REST
Row
Ring Row
Alternating V-up
Push Press 45/35 lbs
Tempo Back Squat 45/35 lbs
Skill: 10 mins for quality of:
Bar Muscle-up Practice
Chest-to-bar Pull-up Practice
WOD: 20 min AMRAP of:
9 Toes-to-bars
6 Pull-ups
3 Chest-to-bar Pull-ups
1 Bar Muscle-up
400m Run
Friday, April 14th, 2023
Warm up: 2 Rounds
30 sec WORK | 15 sec REST
Row
Ring Row
Alternating V-up
Push Press 45/35 lbs
Tempo Back Squat 45/35 lbs
Strength: Front Squat
Warm Up: 3-3 Working: 3-3-3-3-3-3
WOD: Karen - For time:
150 Wall Balls 20/14 lbs | 10/9 ft
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