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Thursday April 17
Skill GOAT Work WOD - 3RFT Rx Run 400m 50 DU 40 Walking lunges 30 Leg Ext 20 Push ups 10 C2B L2 Run 400m 25 DU 40 Walking lunges 30 Leg Ext 20 Push ups 10 Pull ups L1 Run 400m 150 single unders 40 lunges 30 reverse crunch 20 mod Push ups 10 jump PU
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Wednesday April 16
Strength - Bench press or press Wendler Week 2 (% based off 90% of 1 rep max) Warmup 5x2 Set 1 70% 3 reps Set 2 80% 3 reps Set 3 90% 3+ reps WOD Rx Buyin - 800m run 30 Med Ball GHD sit-ups 20/14 30 SDLHP 95/65 30 Box Jumps 24" 30 OH Squat 95/65 L2 Buyin - 800m run 30 Med Ball GHD sit-ups 14/10 30 SDLHP 75/45 30 Box Jumps 20" 30 OH Squat 75/45 L1 Buyin - 800m run 30 Med Ball sit-ups 14/10 30 SDLHP 55/25 30 Box Jumps/Steps 12" 30 OH Squat 55/25 Tuesday April 15
Skill - 20 DU EMOM x 10 WOD Rx Buyin 400m farmers carry 90/50 10 TGU 53/35 20 K2E 30 Slams 35/25 40 sumo goblet squats 53/35 50 vertical jumps Buyout 400m farmers carry 90/50 Monday April 14
Strength - Back Squats or Squat Cleans (Wendler Week 2) Warmup - 2 sets of 5 reps (% based off 90% of new 1 rep max) Set 1 70% 3 reps Set 2 80% 3 reps Set 3 90% 3+ reps WOD - 12 min amrap Rx 2 Deadlift 315/205 5 Burpees 9 KB Swings 53/35 L2 2 Deadlift 225/135 5 Burpees 9 KB Swing 44/26 L1 2 Deadlift 135/75 5 Mod Burpees 9 KB Swings 26/13 Friday April 11 Wendler Week 1 Squat Snatch or Deadlift (same lift for 4 week series) Warmup 5x2 5@65% 5@75% 5+@85% WOD - 1RFT Rx 30 Thrusters 105/75 3 rope climbs 20 Thrusters 2 rope climbs 10 Thrusters 1 rope climb L2 30 Thrusters 75/45 3 rope knotted climbs 20 Thrusters 2 rope knotted climbs 10 Thrusters 1 rope knotted climb L1 30 Thrusters 55/25 9 rope pulls 20 Thrusters 6 rope pulls 10 Thrusters 3 rope pulls Thursday April 10
Skill - long WOD :) WOD - 2 rounds Row 1000m 50 Squats Run 800m 40 Push-ups Row 600m 30 KB swings (53#/35#) Run 400m 20 Wall-ball (20#/14#) Row or Run 200m 20x Pull-ups Second round is completed in reverse order starting from 200m row/run Wednesday April 9
Wendler Week 1 - Bench Press or Press (same lift all 4 weeks) Warm up 2x5 reps 5 @ 65% 5 @ 75% 5+ @ 85% WOD- 10.9.8.7.6.5.4.3.2.1 Power Cleans 135/95 100m run Tuesday April 8
Skill - T2B & DUs Rx 800m run 30 T2B 800m run 60 Box Jumps 24" 800m run 90 Double Unders L2 800m run 30 T2B 800m run 60 Box Jumps 20" 800m run 45 Double Unders L1 400m run 30 Lying T2B 400m run 60 Box Jumps/Steps 12" 400m run 270 Single Unders Monday April 7
Wendler Week 1- Back Squats or Squat Cleans (same lift for 4 week series) Warm-up 2 x 5 reps 5 @ 65% 5 @ 75% 5+ @ 85% WOD - 21.15.9 Burpee Tuck-Jumps Pull-ups Sit-ups Friday April 4
WOD-EMOM Increase power snatch reps by 1 each round Rx 1 Power Snatch 105/75 5 C2B Pull ups L2 1 Power Snatch 85/55 5 Pull ups L1 1 Power Snatch 65/35 5 Jumping Pull ups |
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