Week of Monday, April 28th, 2025
Monday, 4/28/25
Warmup:
a. 2 rounds
10 cat / cows
10 pass thorughs
10 good mornings
200 m jog
b. Tempo overhead squats
– 2 sets of 10 reps
– 3:1:1 tempo
A) Overhead squats
– 4 x 8
– increasing
B) For time : 3 rounds
15 power snatches (75/55)
400 m run
Tuesday 4/29/25
Warmup : 8 min AMRAP
8 yoga push-ups
8 turkish sit-ups each side
16 KB deadlifts
A) 2 min work / 1 min rest : 3 rounds
Station 1 : Turkish get ups (alternating hands)
Station 2 : Bike for cal
Station 3 : Sandbag / KB front rack carry (30 feet = 1 rep)
Station 4 : Burpees
Wednesday 4/30/25
Warmup – 2 rounds
20 alternating half groiners
20 dead bugs
20 straight arm lat pulls
20 frog jumps
A1) Sumo Deadlift
- 6 x 2
- increasing
A2) Zottman curls (https://youtu.be/FSGDM9-dZ9w?si=fLtGxrENpFtpWBGL)
- 4 x 8
B) 2 k row for time
Thursday 5/1/25
Warmup : 3 rounds
5 crawl outs
10 ring rows
15 band pull aparts
10 split squats each side
- Work to a heavy overhead complex of:
1 strict press + 1 push press + 1 push jerk
B) 10 min AMRAP
10 Dumbbell push presses
20 Renegade rows
30 jumps over dumbbell
Friday 5/2/25
Core and kettlebell class
Saturday 5/3/25
Partner WOD: For time with a partner
1 mile run together
80 pull-ups
120 box jumps
800 m run
160 dips
200 weighted lunges
400 m run
