April 22nd - April 27th
Monday
Strength:
Death by back squats @ Bodyweight.
15 Minute Cap
Starting with 1 rep and adding 1 rep per minute.
Score is total rounds + reps completed
RX if bodyweight.
WOD:
100KB Swings 53/35
50 Double under penalty every time the KB stops swinging
*holding KB in resting position at bottom or top is considered penalty*
Tuesday
Warm-Up
Interval rowing
30 seconds slow / 30 seconds medium / 30 seconds fast
3 rounds
Shoulder mobility (main K Starr routine)
https://www.youtube.com/watch?v=eveYJP1indI
Go over kettlebell armbars for after the wod.
https://www.youtube.com/watch?v=CSJufb9LaZw&t=46s
Strength:
Bench Press 3 x 5
WOD:
200m Run
5 floor press (135/95)
5 barbell rollouts
5 burpees
5 bar muscle ups
3 rounds for time
**Cash out = 3 kettlebell armbars on each side **
Wednesday
Strength/Skill:
12 Min EMOTM
Minutes 1, 4, 7, 10: 1 Rope Climbs
Minutes 2, 5, 8, 11, 5 hand stand push-ups
Minutes 3, 6, 9, 12: 6 pistol squats (total, alternating)
*Modifications:
1 rope climb or 3 rope pulls
6 pistol squats or pistols to box, or banded, or rig or 12 air squats
*Challenge opportunity: 2 rope climbs and 10 pistols*
WOD:
30 Min Cap of:
100m run
10 wallballs
200m run
20 wallballs
300m run
30 wallballs
400m run
40 wallballs
800m run
50 wallballs
1600m run
*score is total wallballs or time if completed under the cap*
Thursday:
Strength:
Power Clean and Jerk to a heavy double
When you reach failure, do a set of clean pulls
WOD:
10 MIN AMRAP
10 x Snatch (power or full)
10 x Cleans (power or full)
10 x Push Press
10 x Back Squat
RX is scored for anyone who completes all four movements to legal standards with at least an empty barbell. Athletes can choose any weight they want but must maintain that same weight through the entire WOD. Whiteboard score is total reps x barbell weight.
Example: 4 rounds + 20 reps = 180 total reps. if the athlete uses 95lb weight then their whiteboard score is 17,100lbs RX.
*1 bar, no rack*
Friday
Strength:
Front Squat to 5 rep max
use extra time to do farmers carry lunges with KB or DB
WOD:
100 double unders
60 kb swings
50 sit-ups
40 air squats
35 mountain climbers
30 burpees
25 wall-balls
20 pull-ups
15 ring dips
10 pistols
For Time
Saturday
Warm-up
Run or Row 400/500
10 kb swings
10 goblet squats
10 Sit-ups (try GHD)
10 burpees
10 cal bike ride
2 rounds
Warm up hang cleans etc for wod:
"Bro Wod"
30Min AMRAP
10 x Ring Push ups (shoulders, triceps, chest)
10 x hang squat cleans 135/95 (back, legs)
10 x chinups (supinated grip, biceps and back)
10 x medball situps 20/14 (abs)
25 x double unders ("cardio")
Strength:
Death by back squats @ Bodyweight.
15 Minute Cap
Starting with 1 rep and adding 1 rep per minute.
Score is total rounds + reps completed
RX if bodyweight.
WOD:
100KB Swings 53/35
50 Double under penalty every time the KB stops swinging
*holding KB in resting position at bottom or top is considered penalty*
Tuesday
Warm-Up
Interval rowing
30 seconds slow / 30 seconds medium / 30 seconds fast
3 rounds
Shoulder mobility (main K Starr routine)
https://www.youtube.com/watch?v=eveYJP1indI
Go over kettlebell armbars for after the wod.
https://www.youtube.com/watch?v=CSJufb9LaZw&t=46s
Strength:
Bench Press 3 x 5
WOD:
200m Run
5 floor press (135/95)
5 barbell rollouts
5 burpees
5 bar muscle ups
3 rounds for time
**Cash out = 3 kettlebell armbars on each side **
Wednesday
Strength/Skill:
12 Min EMOTM
Minutes 1, 4, 7, 10: 1 Rope Climbs
Minutes 2, 5, 8, 11, 5 hand stand push-ups
Minutes 3, 6, 9, 12: 6 pistol squats (total, alternating)
*Modifications:
1 rope climb or 3 rope pulls
6 pistol squats or pistols to box, or banded, or rig or 12 air squats
*Challenge opportunity: 2 rope climbs and 10 pistols*
WOD:
30 Min Cap of:
100m run
10 wallballs
200m run
20 wallballs
300m run
30 wallballs
400m run
40 wallballs
800m run
50 wallballs
1600m run
*score is total wallballs or time if completed under the cap*
Thursday:
Strength:
Power Clean and Jerk to a heavy double
When you reach failure, do a set of clean pulls
WOD:
10 MIN AMRAP
10 x Snatch (power or full)
10 x Cleans (power or full)
10 x Push Press
10 x Back Squat
RX is scored for anyone who completes all four movements to legal standards with at least an empty barbell. Athletes can choose any weight they want but must maintain that same weight through the entire WOD. Whiteboard score is total reps x barbell weight.
Example: 4 rounds + 20 reps = 180 total reps. if the athlete uses 95lb weight then their whiteboard score is 17,100lbs RX.
*1 bar, no rack*
Friday
Strength:
Front Squat to 5 rep max
use extra time to do farmers carry lunges with KB or DB
WOD:
100 double unders
60 kb swings
50 sit-ups
40 air squats
35 mountain climbers
30 burpees
25 wall-balls
20 pull-ups
15 ring dips
10 pistols
For Time
Saturday
Warm-up
Run or Row 400/500
10 kb swings
10 goblet squats
10 Sit-ups (try GHD)
10 burpees
10 cal bike ride
2 rounds
Warm up hang cleans etc for wod:
"Bro Wod"
30Min AMRAP
10 x Ring Push ups (shoulders, triceps, chest)
10 x hang squat cleans 135/95 (back, legs)
10 x chinups (supinated grip, biceps and back)
10 x medball situps 20/14 (abs)
25 x double unders ("cardio")
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