Programming: April 3rd - 7th, 2023

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April 9, 2023
Programming: April 3rd - 7th, 2023

Programming: April 3rd – 7th, 2023

Monday, April 3rd, 2023

Warm up: 2 Rounds For Quality:

200m Run OR 1min Cardio

12 Calf Raises

8 1-Arm KB Press

10 Forward + Reverse Lunges

30sec Hollow Hold

1min Jump Rope

Strength: Every 2min x 6 Rounds

2 Turkish Get-Ups

WOD: Annie on t/ Run - For Time:

800m Run

50 Double Unders

50 AbMat Sit-ups

400m Run

40 Double Unders

40 AbMat Sit-ups

200m Run

30 Double Unders

30 AbMat Sit-ups

100m Run

20 Double Unders

20 AbMat Sit-ups

50m Run

10 Double Unders

10 AbMat Sit-ups

Tuesday, April 4th, 2023

Warm up: 2 Rounds For Quality:

5 Inchworm Walk Outs

10 Sumo Squats

5 Push-up to Down Dogs

5 Tempo Strict Press

Foam Roll, 2 mins

Strength: Sumo Deadlift

Warm Up: 2-2 Working: 2-2-2-2-2

WOD: 3 Rounds For Time Of:

15 Sumo DL High-pull 75/55 lbs

12 Push-ups

9 Push Press 75/55 lbs

Wednesday, April 5th, 2023

Warm up: 4 Rounds:

30sec WORK | 15sec REST

Row

Med Ball Clean

Leg Swoop

Lemon Squeezer

WOD: 22min AMRAP of:

20 Row Calories

MAX REP: Wall Balls

Teams of 2.

Athlete A will begin on the rower, while athlete B will be doing as many wall balls as possible.  Once athlete A finishes the 20 calories, the athletes will change roles. Back & forth until “Time”.

Score = Total Wall Balls accumulated

Thursday, April 6th, 2023

Warm up: 3 Rounds

20sec WORK | 10sec REST

Plank Hold

Hollow Hold

Superman

Pike Push-up

No Push-up Burpee

Strength: 5 Rounds For Quality:

5 Strict Handstand Push-ups

1min Overhead Plate Hold

2min REST

WOD: 15-12-9 Reps For Time:

Pull-up

Alt 1-DB Devil Press 50/35 lbs

Handstand Push-up

Friday, April 7th, 2023

Warm up: 3 Rounds For Quality:

5 Deadlifts

5 High Pulls

5 Hang Muscle Cleans

5 Front Squats

5 Behind-the-Neck Push Press

3 Box Jumps

Strength: 1 Hang Power Clean

+ 1 Front Squat

+ 1 Overhead Squat

Use heaviest weight you can for each set.

Rest 1 min between sets.

WOD: For time:

3 Rounds Of:

10 Overhead Squats 95/65 lbs

10 Box Step Overs 24/20 in

2min REST

-- then: 3 Rounds Of:

10 Hang Power Cleans 95/65 lbs

10 Box Jumps 24/20 in

2min REST

-- then: 3 Rounds Of:

10 Front Squats 95/65 lbs

10 Box Step Overs 24/20 in

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