Week of Monday, April 21st, 2025
Monday, 4/21/25
Warmup:
a. 3 rounds
10 cat / cow with arms inverted (wrist stretch)
20 second front rack stretch
10 kb shrug high pulls
20 second goblet squat hold
b. warm up front squats with bar and small weight
– 2 sets of 10 reps
– 3:1:1 tempo
A) Front squats
– 6 x 2
– increasing
B) For time : 4 rounds
20 Leg raises to kettlebell
20 kb swing and squat combo (24/16)
Tuesday 4/22/25
Warmup : 10 min AMRAP
10 scap pulls
20 shoulder taps
30 jumping jacks
40 mountain climbers
A) 30 min EMOM – 5 rounds
Min 1 : 2 turkish get-ups left
Min 2 : 2 turkish get-ups right
Min 3 : 100 feet sandbag carry
Min 4 : 15 hollow rocks
Min 5 : Bike for calories
Min 6 : Rest
Wednesday 4/23/25
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 3
- increasing
A2) Zottman curls (https://youtu.be/FSGDM9-dZ9w?si=fLtGxrENpFtpWBGL)
- 4 x 8
B) 10 min AMRAP
30 alternating db snatches
20 calorie row
Thursday 4/24/25
Warmup : 3 rounds
5 crawl outs
10 ring rows
15 band pull aparts
10 split squats each side
A1) Split jerks
– 6 x 2
– increasing
A2) Chin ups
- 5 x 5
- 3 second eccentric
B) “Grace”
For time:
30 clean and jerks (135/95)
Friday 4/25/25
Core and kettlebell class
Saturday 4/26/25
Partner WOD: For time alternating with a partner
8 x 200 m runs
20 rounds:
5 pull-ups
10 push-ups
15 squats
8 x 200 m runs
