April 2021

Monday

A)

3 sets of 10 – 15 reps
Ring rows
or
Strict Chin ups
3 – 5 Good chin ups

B)
15 min AMRAP
5 Press ups (can scale up if needed)
10 Push Press (can be an empty bar or small amount of weight, pause at the shoulders for each rep)
15 Kcals

Tuesday

A)
Back Squat
3 sets of 10 reps

B)

3 rounds of:
20 Walking lunges (DB in one hand by side)
20 Goblet squat DB
10-20 Calf raises each side BW

Wednesday

A)
Power Clean
5 sets of 5 Reps (No T&G) Reset at the bottom

B)

For time:
30 Hang DB Clean & Jerks
30 Target Burpees
20 Clean and Jerks
20 Target Burpees
10 DB clean and Jerks
10 Target Burpees

Thursday

6 minute AMRAP
15 Wall Balls
15 Sit ups

Rest 2

6 min AMRAP
60 Doube unders
10 – 20 Hanging Knee raises / TTB
Rest 2 minutes
x 2

Friday

A)
Strict Press
4 sets of 8 reps

B)

8 Rounds for Time
15 Kcals
10 Front Squats

Saturday

For time:

1000m Row Run Ski
20 Box Steps (DB or BW)
750 Row Run ski
20 Box Step ups
500m
20 Box steps
250m
20 Box steps ups

Sunday

Conditioning
5k effort or 30 minute max distance whichever comes first

Aerobic Test, This is a benchmark

The goal is not to burst yourself but to use this as a test to see where your fitness / muscular endurance is currently at and use the data going forward.

Monday

2 min on 1 min off
50 Double unders
25 mountain climbers
max hang full cleans remaining times
x 6

Tuesday

3 rounds:
30 seconds on – Single arm row L
30 seconds on – Single arm row R
30 seconds on – Dips
30 seconds on – lawnmoer rows
30 seconds on – lawnmoer rows
30 seconds on – wide grip press ups
1 minute on – DB Bicep curl
1 minute on – DB Chest press
rest 2 min

Wednesday

Buy in
50 thrusters

5 rounds
10 floor press
12 step ups each side
12 reverse lunges

buy out
50 DB power cleans

Thursday

20 min AMRAP
20 cossack squats
30m bear crawl
20 cossack squats

Friday

5 rounds of:
1 minute – 10 Air Squats + 5 Press ups
1 minute – Shuttle sprints
1 minute – 8 Jump lunges + 8 Tucks
1 minute – 60 Double unders
Rest

Saturday

30 min EMOM
30 sec on 30 sec off
burpees

Sunday

Monday

In a 5:00 Window
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Goblet squats
4 Burpee Box Jump Overs

Rest 2:00

In a 5:00 Window
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Goblet Squats
4 Burpee Box Jump Overs

Rest 2:00

In a 5:00 Window
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Goblet squats
4 Burpee Box Jump Overs

Tuesday

32min EMOM
1 – 25 sec single arm swings each side
2 – 2 sec pause top and bottom press ups (30 secs)
3 – 30 sec static split leg lunge each side
4 – 30 sec hollow/tuck hold

Wednesday

For time:

50 burpees
40 DB hang Clean and Split Jerk
30 thrusters
40 DB hang Clean and Split Jerk
50 burpees

Thursday

20 min AMRAP
20 DB Snatch
20 DB walking lunges
20 push press
20 DB step ups

Friday

Every 4mins complete
12, 8, 4
DB power clean ( each Side)
In and Outs
V Sits

Saturday

10 rounds
30 sec shuttle sprints
30 seconds devils press
30 sec burpees
rest 90 secs

Monday

10 rounds
Min on/off
Alternate between
10 thrusters (5L/5R) max burpee remaining time
16 Alt DB snatch max burpee remaining time

Tuesday

Strength

12 min AMRAP
10 Shoulder press Each side
30 Tricep Dips
30 Bent over rows
30 Bicep curls (15 each side)

rest

12 min AMRAP
12 Lunges each side
12 Cossack squats
12 Good mornings

Wednesday

16 min AMRAP
40 Double-Unders
20 Dumbbell Hang CJ
40 Double-Unders
30 side in and outs

Thursday

Every 5 mins for 5 rounds :

2-4 turkish get ups each side
10 plank marches
20 russian twists
30 walking lunges

Friday

For time:

50 DB step ups

15 Rounds
5 rows each side
10 press ups
15 air squats

50 DB step ups

Saturday

For Time
5 rounds of:

Every 4 minutes:
10 Shuttle sprints (we have scales for this)
20 Burpees
20 Box jumps

Sunday

Outdoor WODs please bring a Dumbbell!!!