WOD

Monday 5.1

L1:

9 min EMOM of
2 power clean + 2 Front squat + 2 shoulder to overhead + 2 burpees 75/55
1 min rest (don’t count as a rd)
9 min EMOM of
3 power clean + 3 front squat + 3 shoulder to overhead + 3 burpees 75/55
1 min rest
9 min EMOM of
4 power clean + 4 Front squat + 4 shoulder to overhead + 4 burpees 75/55
Stop if you finish 27 rounds or fail to complete a round within a minute. Max score is 27 rds

L2 : Metcon (AMRAP – Rounds)
Go until you fail to complete the rd within 1 minute
3 min EMOM
2 Power clean + 2 Front squat + 2 shoulder to overhead. 95/65
3 min EMOM
3 power clean, + 3 Front squat + 3 Shoulder to over head. 95/65
3 min EMOM
4 of each 95/65
1 min rest (change wts to 115/75 don’t count this as a round)
3 min EMOM
2 power clean + 2 front squat + 2 Shoulder to over head 115/75
3 min EMOM
3 of each 115/75
3 min EMOM
4 of each 115/75
1 minute rest change wts to 135/95
3 min EMOM
2 of each 135/95
3 min EMOM
3 of each 135/95
3 min EMOM
4 of each 135/95
If you make to this point, stop so you can walk tomorrow. Max score is 27 rds

L3:

Metcon (AMRAP – Rounds)
Same as L2 except weights are 135/95 for the first 9 rounds, 165/105 for second 9 rounds, and 185/125 for the final 9 rounds.

Friday 4.28

All:

snatch review: (squat them if you can)
14 min emom building every 2 minutes

L1:

15-12-9-6-3
Power snatch 75/55
pull-ups

L2:

21-15-9
power snatch 95/65
CTB

10 min mobility after WOD

Thursday 4.27

L2: Metcon (No Measure)

36 min emom
1)2 TGU heavy
2) 15/12 cal row
3) 7 burpee box jump overs 24/20
4) 12 TTB
5) :40 HS hold belly to wall -Toes only contacting the wall
6) 6 D-ball over shoulder 150/100lbs

L1: Metcon (No Measure)

36 min emom
1)2 TGU heavy
2) 12/10 cal row
3) 5 burpee box jump overs 24/20
4) 12 toes to eye level
5) :40 plank hold on hands
6) 6 D-ball over shoulder 100/70ish lbs

Wednesday 4.26

Pre-WOD:

3 rep thruster off of the rack, or 5×3 at moderate wt.
Use this to determine load of the WOD — it should not exceed 75% of your 3 rm.

WOD:

100 Thrusters for time
21-minute time cap for all levels

L1: 75/55, and every time you drop the bar do 5 burpees — I added these for L1 only, so you aren’t done way before the others. Also, burpees make you more fit.
L2: 95/65
L3: 115/80
L4: 135/95
L5: 155/105

Tuesday 4.25

L2: Metcon (Time)

Partner workout:
200 Wall-balls switch every 10
rest 2:00
150 burpees switch every 5
rest 2:00
100 cal row switch every 25
rest 2:00
50 power cleans 225/155

L1: Metcon (Time)

Partner workout:
200 Wall-balls switch every 10
rest 2:00
150 burpees switch every 5
rest 2:00
100 cal row switch every 25
rest 2:00
50 power cleans 155/105

Monday 4.24

WOD A:

Max effort 1 mile run

WOD B:

Partner relays
200m each
400m each
800m each
400m each
200m each

Thursday 4.20

L1:

With a partner, switch as needed
75/50cal row
50 burpee box jumps 24/16kg
75 Kb swings 24/16kg
50 Toes to eye level
75 alternating DB snatch 50/35lbs
75/50 cal row

35 min time cap

L2:

100/75 cal bike
50 burpee box jumps 30/24”
100 kb swings 32/24
50 TTB
100 alternating DB snatch 70/50
100/75 cal bike

35 min time cap

Wednesday 4.19

L2:

15 Deadlift 225/155
15 CTB
12 DL
12 CTB
9 DL
9 CTB

rest 3:00

12 DL
12 CTB
9 DL
9 CTB
6 DL
6 CTB

Rest 3:00

9 DL
9 CTB
6 DL
6 ctb
3 dl
3 ctb

L1:

3 rds
10 DL 155/105
10 Pu

rest 3:00

3 rds 155/105
8 DL
8 PU

Rest 3:00

3 rds
6 DL
6 Pull-ups

Tuesday 4.18

Pre:

Metcon (Weight)
Power snatch + OHS review
12 min emom of 1 power snatch + 2 OHS or 1 squat snatch + 1 OHS
Start light and add wt every 2 minutes.

All:

Metcon (AMRAP – Rounds)
Death by 15m run.

Saturday 4.15

EXP:

EMOM14
Even: 5-10 TTB (Pick a number you can keep consistent throughout the full 7 rounds)
Odd: 4-8 HSPU (Scale with HS Hold or DB Press. Kipping is OK)

Score is lowest round of TTB + lowest round of HSPU

WOD:

12 minute AMRAP
Buy in – 400m Run
Then AMRAP of
20 KB Swings
15 Situps
10 Goblet Squats
5 Pullups/Ring Rows

Score is Rounds + Reps of the AMRAP

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