WEEK of WOD's 4.12.21 - 4.17.21

MONDAY, APRIL 12th

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Back Squats @60% with a 31X1 pace

Then, immediately perform 5-7 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around

*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth

B. Every minute on the Minute (5 minutes)...

Max Cals ERG 30 seconds (rest 30 seconds)

- Rest 3 minutes -

Every minute on the Minute (5 minutes)...

Max Bar Facing Burpees 30 seconds (rest 30 seconds)

* you choose ERG/ Assault

C. 3 sets

10-15 GHD Hip Extensions or Banded Good Mornings

10 Barbell Back Rack, Step Back Lunges ea side (mod load)

TUESDAY, APRIL 13th

A. Every 3:00 (6 sets)

- 0:00 - 3:00

12/10 Calorie Echo Bike

15 Power Snatch (75/55)

- 3:00 - 6:00

12/10 Calorie Echo Bike

12 Power Snatch (95/65)

- 6:00 - 9:00

12/10 Calorie Echo Bike

9 Power Snatch (115/80)

- 9:00 - 12:00

12/10 Calorie Echo Bike

6 Power Snatch (135/95)

- 12:00 - 15:00

12/10 Calorie Echo Bike

3 Power Snatch (155/105)

- 15:00 - 18:00

12/10 Calorie Echo Bike

Max Power Snatch (175/115)

Target time each set: Sub 2 minutes

Time cap each set: 2:15

Scaling option 1 (Masters 45+)

Men's Load : 65-75-95-115-135-155

Women's Load: 45-55-65-75-85-95

Scale Cals to 10/8 if needed

Scaling Option 2 (Beginner Option)

6 sets

2 min Amrap

12/10 Calories Assault Bike

Max Alternating Dumbbell Snatch (light moderate weight)

- rest 1:00 between sets -

C. For 400-800m Sandbag Run

Then...

1 min quad smash (each side)

1 min foam roll upper back

1 min foam roll glutes

WEDNESDAY, APRIL 14th

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Front Squats @60% with a 31X1 pace

Then, immediately perform 9-11 Strict Perfect Pause Push-ups (1-2 sec hold at bottom) + 15 DB Double Bent Over Rows before next 3min mark rolls around

*Make push-ups perfect by controlling body down and up, allowing chin, chest, thighs to kiss the ground before pressing up. Find a moderate weight for the DB Row where 15 reps in a row is smooth

B. For Time:

400m Overhead Walking Lunge (45 plate/25 Plate)

Target Time: 20 minutes

Time Cap: 30 minutes

Scaling option 1 (Masters 45+)

400m Overhead Walking Lunge (25 plate/15 Plate)

Scaling Option 2 (Beginner Option)

400m Lunge

Stimulus for todays workouts are moderate intensity with a huge mental test of toughness and grit. Athletes will not enjoy this and that's ok! Workout's like this are crucial for unlocking true potential.

C. 2 Rounds for Active Recovery

Bike 2 min

Walk 2 min

THURSDAY, APRIL 15th

Teams of 2

5 sets each

P1 - 400m Run

P2 - Max Meter Row

- Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m rowed is 5 seconds off your total time.-

- Example: 20:00 time + 5000m Row (5000➗ 250 = 20x5 =100 seconds (1:40) ) = 18:20 (Total Time)

Target time: 18-20 minutes

Time cap: 25 minutes

Target Total Meters: 5000/4000m

Individual Option

5 sets

400m Run

500/425m Row

B. 1 min pigeon pose (each side)

1 min seated QL stretch (each side)

1 min foot smash lacrosse ball (each side)

FRIDAY, APRIL 16th

8-minute Amrap

30 Chest to Bar

50 Air Squats

- At 10:00 -

8-minute Amrap

30 Push-Ups

50 Air Squats

- At 20:00 -

5 min Amrap

Max Clean and Jerks (135/95)

Target number of Reps

Set 1: 160 +

Set 1: 160 +

Set 1: 30+

Minimum number reps before scaling:

Set 1: 100

Set 1: 100

Set 1: 15

Scaling option 1 (Masters 45+)

8-minute Amrap

30 Pull Ups

40 Air Squats

At 10:00 -

8-minute Amrap

25 Push-Ups

40 Air Squats

At 20:00 -

5 min Amrap

Max Clean and Jerks (115/85)

Scaling Option 2 (Beginner Option)

8-minute Amrap

20 Ring Rows

30 Air Squats

At 10:00 -

8-minute Amrap

20 Bar Push Ups

30 Alternating Step Ups

At 20:00 -

5 min Amrap

Dumbbell Clean and Push Press (light weight)

B. 4 sets

10 Seated Alternating Dumbbell Z-Press (each)

10 Bodyweight Row

30 second Hollow Rock Hold

SATURDAY, APRIL 17th

C. 30-20-10

Dumbbell Thrusters (50s/35s)

5-3-1

Rope Climbs

OR

30-20-10

Dumbbell Thrusters (50s/35s)

20-15-5

Strict Pull-ups

Target time: 7-9 minutes

Time cap: 12 minutes

Scaling option 1 (Masters 45+)

30-20-10

Dumbbell Thrusters (35s/25s)

3-2-1

Rope Climbs

Scaling Option 2 (Beginner)

30-20-10

Wall Ball Thruster (light)

Ring Rows

B. 1 min foam roll lats (each side)

1 min banded shoulder distraction (each side)

1 min twisted cross (each side)