Week of Monday, April 14th, 2025
Monday, 4/14/25
Warmup:
a. 3 rounds
10 cat / cow with arms inverted (wrist stretch)
8/8 kb single arm front rack squats
20 second pvc rotator cuff stretch on each side
b. warm up front squats with bar and small weight
– 2 sets of 10 reps
– 3:1:1 tempo
A) Front squats
– 5 x 4
– increasing
B) For time : 3 rounds
20 Toes to bars
10 squat cleans (135 / 95)
Tuesday 4/15/25
Warmup : 10 min AMRAP
10 scap pulls
20 shoulder taps
30 jumping jacks
40 mountain climbers
A) 25 min EMOM – 5 rounds
Min 1 : 10 Pull-ups
Min 2 : 10 Weighted push-ups
Min 3 : 15 Goblet squats
Min 4 : 15 Tuck-ups
Min 5 : Sled push down and back
Wednesday 4/16/25
Warmup – 2 rounds
10 PVC good mornings
10 PVC pass throughs
10 kettlebell deadlifts
10 russian kb swings
10 american kb swings
A1) Sumo Deadlift
- 5 x 4
- increasing
A2) Zottman curls (https://youtu.be/FSGDM9-dZ9w?si=fLtGxrENpFtpWBGL)
- 4 x 8
B) 10 min AMRAP
25 Slam ball slams
50 Double unders
Thursday 4/17/25
Warmup : 3 rounds
5 crawl outs
10 ring rows
15 band pull aparts
20 second handstand hold
A1) Push jerks
– 5 x 4
– increasing
A2) Chin ups
- 4 x 5
- 3 second eccentric
B) For time
2k row
Friday 4/18/25
Core and kettlebell class
Saturday 4/19/25
Partner WOD: For time with a partner
800 m run together
50 pull-ups
100 box jumps
150 dips
200 lunges
800 m run
