Programming: April 25t – 2
Monday, April 25th, 2022
Warm up: 8 min AMRAP of:
20 High Knees
10 PVCOH Lunge
10Push-up to Down Dogs
10Jumping Squats
10 Push Press 45/35 lbs
30secHandstand Hold
Strength: Back Squat
Warm Up: 5-5-5 Working: 5-5-5-5-5
DB/Light: Back/Front Squat
7-9 Reps Every 2-3min
x 8-10Rounds
Bodyweight: Air Squats w/ 3sec Pause
10-12Reps Every 2min (or so)
x 10Rounds
WOD: 21-15-9 Reps For Time of:
Thruster95/65 lbs
Handstand Push-up
Bodyweight: For Time
30-25-20
Jumping Squats
21-15-9
Handstand OR Pike Push Ups
Tuesday, April 26th, 2022
Warm up: 4 Rounds
20secWORK | 10sec REST
Band Resisted Run
Side Plank Rotation
Calf Stretch
Box Step-up 24/20 in
Skill: 8-10 Min
Rope Climb Skill Work
No Rope: 1min Each x 2 Rounds
Plank Hold
Flutter Kicks
Superman
Hollow Hold
Slow Push Ups
WOD: 20 min AMRAP of:
400m Run OR 2min Cardio
16Dumbbell Snatches 50/35 lbs
16 1-ArmDB Overhead Lunge 53/35
2 Rope Climbs
Bodyweight: 20min AMRAP of:
400m Run OR 2min Cardio
10Burpees
20Lunges
8 Push Ups
Wednesday, April 27th, 2022
Warm up: For Quality:
3 rounds of:
20 Butt Kickers
10 Side Lunges
10Supermans
10 KB Sumo DL High-pull 35/26 lbs
10 PVC Good Mornings
--then: 2min Foam Roll
Strength: Sumo Deadlift
Warm Up: 8-8-8 Working: 8-8-8-8-8
DB/Light: Sumo Deadlift
10-12Reps Every 2-3min
x 8-10Rounds
Bodyweight: Sumo Squat Jumps
15 Reps Every 2min (or so)
x 10 Rounds
WOD: For time:
50 Echo Bike Calories
No Bike: For Time
600m Run OR 3min Cardio
Thursday, April 28th, 2022
Warm up: 3 Rounds of Each
30secWORK | 15sec REST
Box Step Ups
Alt V-Ups
PVC Pass Throughs
PVC Snatch Balance
PVC Power Snatch
--then: 2min Each
Foam Roll
Thoracic Spine Work
Couch Stretch (1min Each)
Pigeon Stretch (1 min Each)
WOD: 20 min AMRAP of:
5 Power Snatches 115/75 lbs
7Toes-to-bars
9 Box Jumps 24/20
DB/Bodyweight:20min AMRAP
5 Power Snatch Each Arm OR 5 Burpees
7 Toes To Bar OR 7 V-Ups
9 Broad Jumps OR 10 Lunges
Friday, April 29th, 2022
Warm up: 2 Rounds For Quality
1minJump Rope
10 Push Up to Down Dog
10Straight Leg Sit Ups
10 No Push Up Burpees
Strength: Bench Press
Warm Up:3-3-3 Working: 3-3-3-3-3
DB/Light: Bench Press
5-7 Reps x 9-10 Rounds
Bodyweight:10-12 Push Ups
Every2min x 10 Rounds
WOD:8:30 AMRAP of:
2minDouble Under
Rest 30secs
2minAbMat Sit-up
Rest 30secs
2minPush-up
Rest 30secs
1minBurpees
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