WEEK of WOD's 4.19.21 -4.24.21

MONDAY, APRIL 19th

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

3 Tempo Back Squats @65% with a 31X1 pace

Then, immediately perform 6-8 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. 2 rounds for time:

12/9 Cal Echo Bike

10 Burpee Box Get Over (30/24)

5 Sandbag Cleans (150/100)

-Rest 3 minutes and go into-

For Time:

24/18 Cal Echo Bike

20 Burpee Box Get Over(30/24) *

10 Sandbag Cleans (150/100)

* Athletes can use hands for BBJO *

Target Time: 3-4 min + 4-5min

Time Cap: 5 minutes/ 6 minutes

Scaling Option 1/ Masters RX:

10/7 Cals, 24/20", 100/75lbs

Scaling Option 2:

8/5 Cals, 12", 50/30lbs

C.Mobility:

1 min forward fold (wide legs)

1 min seated QL stretch (each side)

1 min couch stretch (each side)

TUESDAY, APRIL 20th

A. Teams of 2 (1:1)

10 rounds (each)

12/10 Calorie Row

10 Alternating Jumping Split Lunges (5 each leg)

8 Toes to Bar

Target time: 24-26 minutes

Time cap: 30 minutes

Scaling option 1 (Masters 45+)

Teams of 2 (1:1)

10 rounds (each)

12/10 Calorie Row

10 Alternating Lunge steps (5 each leg)

6 Toes to Bar

Scaling Option 2 (Beginner)

Teams of 2 (1:1)

10 rounds (each)

10/8 Calorie Row

10 Alternating Box Step Ups

6 Hanging Knee Raises

B. 3 Rounds

1:00 min Plank

30 sec side plank (each side)

30 flutter kicks (each side)

WEDNESDAY, APRIL 21st

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

3 Tempo Front Squats @65% with a 31X1 pace

Then, immediately perform 10-12 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:

12 Alternating Dumbbell Hang Clean And Jerks (50/35)

10-20-30-40-50-40-30-20-10

Double Unders

Target time: 9-11 minutes

Time cap: 15 minutes

Scaling option 1 (Masters 45+)

For Time:

12 Alternating Dumbbell Hang Clean And Jerks (35/25)

5-15-25-35-45-35-25-15-5

Double Unders

Scaling Option 2 (Beginner Option)

For Time:

12 Dumbbell Hang Clean (Light)

10-20-30-40-50-40-30-20-10

Single Unders

OR

5-10-15-20-25-20-15-10-5

Plate Hops

C. 3 Sets:

10 Weighted Glute Bridges

10 Split Squat w/ DB (elevated rear foot - each side)

10 Single Leg Dumbbell RDL (each side)

THURSDAY, APRIL 22nd

A1. Bench Press and Deadlift

- 5 sets x 10 reps @ 60% 1RM Bench Press and 60% 1RM Deadlift

* Complete a set every 3 minutes, on the 3 minutes for 15 minutes *

A2. If not doing Barbell work, complete...

400m Run

- Every 3 minutes, complete a set for a total of 15min or 5 sets

B. 15min AMRAP

30 Wallballs (20/14)

20 KBS (53/35)

10 Cal Ski ERG

Target Rounds: 5+

Scaling option 1 (Masters 45+)

15min AMRAP

30 Wallballs (14/10)

20 KBS (44/26)

10 Cal Ski ERG

Scaling option 2

15min AMRAP

15 Wallballs (10/6)

15 Russian KBS (26/18)

7 Cal Ski ERG

C. Mobility Session:

1 min forward fold (wide legs)

1 min seated QL stretch (each side)

1 min couch stretch (each side)

FRIDAY, APRIL 23rd

A. For Time:

50 Power Snatch (75/55)

400m Run

50 Power Snatch (75/55)

Target time: 7-9 minutes

Time cap: 15 minutes

Scaling option 1 (Masters 45+)

For Time:

50 Power Snatch (65/45)

400m Run

50 Power Snatch (65/45)

Scaling Option 2 (Beginner Option)

For Time:

30 Alternating Dumbbell Snatch (light)

500m Row

30 Alternating Dumbbell Snatch (light)

B.

3 Rounds

20 Butterfly Circles

25 Abmat situps

10 Seated Arnold Press ea arm

25 flutter kicks (each side)

10 Scap Retractions SLOW

30-sec plank

30-sec side plank (each side)

SATURDAY, APRIL 24th

A. Teams of 2

30/24 Calorie Bike Erg (same time)

40 Power Cleans 185/125) (split)

30 Synchro Pull-Ups

30/24 Calorie Bike Erg (same time)

30 Power Cleans (205/135) (split)

40 Synchro Pull-Ups

30/24 Calorie Bike Erg (same time)

20 Power Cleans (225/155)

50 Synchro Pull-Ups

Target time: 20 minutes

Time cap: 30 minutes

Scaling option 1 (Masters 45+)

Teams of 2

24/20 Calorie Bike Erg (same time)

40 Power Cleans 155/105) (split)

30 Synchro Pull-Ups

24/20 Calorie Bike Erg (same time)

30 Power Cleans (185/125) (split)

40 Synchro Pull-Ups

24/20 Calorie Bike Erg (same time)

20 Power Cleans (205/135)

50 Synchro Pull-Ups

* Individual Option

30/24 Calorie Bike Erg

20 Power Cleans 185/125)

30 Pull-Ups

- rest 3:00 -

30/24 Calorie Bike Erg

15 Power Cleans (205/135)

40 Pull-Ups

- rest 3:00 -

30/24 Calorie Bike Erg

10 Power Cleans (225/155)

50 Pull-Ups