Programming: April 3rd – 7th, 2023
Monday, April 3rd, 2023
Warm up: 2 Rounds For Quality:
200m Run OR 1min Cardio
12 Calf Raises
8 1-Arm KB Press
10 Forward + Reverse Lunges
30sec Hollow Hold
1min Jump Rope
Strength: Every 2min x 6 Rounds
2 Turkish Get-Ups
WOD: Annie on t/ Run - For Time:
800m Run
50 Double Unders
50 AbMat Sit-ups
400m Run
40 Double Unders
40 AbMat Sit-ups
200m Run
30 Double Unders
30 AbMat Sit-ups
100m Run
20 Double Unders
20 AbMat Sit-ups
50m Run
10 Double Unders
10 AbMat Sit-ups
Tuesday, April 4th, 2023
Warm up: 2 Rounds For Quality:
5 Inchworm Walk Outs
10 Sumo Squats
5 Push-up to Down Dogs
5 Tempo Strict Press
Foam Roll, 2 mins
Strength: Sumo Deadlift
Warm Up: 2-2 Working: 2-2-2-2-2
WOD: 3 Rounds For Time Of:
15 Sumo DL High-pull 75/55 lbs
12 Push-ups
9 Push Press 75/55 lbs
Wednesday, April 5th, 2023
Warm up: 4 Rounds:
30sec WORK | 15sec REST
Row
Med Ball Clean
Leg Swoop
Lemon Squeezer
WOD: 22min AMRAP of:
20 Row Calories
MAX REP: Wall Balls
Teams of 2.
Athlete A will begin on the rower, while athlete B will be doing as many wall balls as possible. Once athlete A finishes the 20 calories, the athletes will change roles. Back & forth until “Time”.
Score = Total Wall Balls accumulated
Thursday, April 6th, 2023
Warm up: 3 Rounds
20sec WORK | 10sec REST
Plank Hold
Hollow Hold
Superman
Pike Push-up
No Push-up Burpee
Strength: 5 Rounds For Quality:
5 Strict Handstand Push-ups
1min Overhead Plate Hold
2min REST
WOD: 15-12-9 Reps For Time:
Pull-up
Alt 1-DB Devil Press 50/35 lbs
Handstand Push-up
Friday, April 7th, 2023
Warm up: 3 Rounds For Quality:
5 Deadlifts
5 High Pulls
5 Hang Muscle Cleans
5 Front Squats
5 Behind-the-Neck Push Press
3 Box Jumps
Strength: 1 Hang Power Clean
+ 1 Front Squat
+ 1 Overhead Squat
Use heaviest weight you can for each set.
Rest 1 min between sets.
WOD: For time:
3 Rounds Of:
10 Overhead Squats 95/65 lbs
10 Box Step Overs 24/20 in
2min REST
-- then: 3 Rounds Of:
10 Hang Power Cleans 95/65 lbs
10 Box Jumps 24/20 in
2min REST
-- then: 3 Rounds Of:
10 Front Squats 95/65 lbs
10 Box Step Overs 24/20 in
.png)
