WEEK of WOD's 4.26.21 - 5.1.21

MONDAY, APRIL 26th

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

3 Pause Back Squats @65%

3 Negative Pull-ups @ 31X1

12 DB Bench Press

Immediately following Pause Squats, perform 3 Negative Pull-ups @31X1 tempo (use band to manage slow speed on way down) + 12 DB Bench Press Alternating Reps from Top Down (use next heaviest set of DBs from last month)

B. 2 Sets

2 Rounds

Run 200m

15 GHD’s

Run 200m

10 Strict Handstand Push-Ups

-Rest 3:00 between sets-

Target time each set: 5-8 mins

Time cap: 8min

Scaling option 1 (Masters 45+)

2 Sets

2 Rounds

Run 200m

10 GHD’s

Run 200m

7 Strict Handstand Push-Ups

-Rest 3:00 between sets-

Scaling Option 2 (Beginner)

2 Sets

2 Rounds

Run 100m

15 Sit Ups

Run 100m

10 Bar Push Ups

-Rest 3:00 between sets-

TUESDAY, APRIL 27th

A. 3 rounds:

5 Muscle Ups (Bar or Ring) or 8 Burpee Pull-Ups

9 Hang power cleans (135/95)

7 Shoulder to Overhead (135/95)

50 Double Unders

-Rest until 15:00-

15 Muscle Ups (Bar or Ring) or 21 Burpee Pull-Ups

27 Hang power cleans (135/95)

21 Shoulder to Overhead (135/95)

150 Double Unders

Target time each set: 9-11 minutes

Time cap: 13 minutes

Scaling option 1 (Masters 45+)

3 rounds:

3 Muscle Ups (Bar or Ring) or 6 Burpee Pull-Ups

9 Hang power cleans (115/85)

7 Shoulder to Overhead (115/85)

35 Double Unders

-Rest until 15:00-

9 Muscle Ups (Bar or Ring) or 15 Burpee Pull-Ups

27 Hang power cleans (115/85)

21 Shoulder to Overhead (115/85)

105 Double Unders

Scaling Option 2 (Beginner)

3 rounds:

10 Air Squats + Rings

9 Hang Muscle Clean (light)

7 Push Press (light)

30 Single Unders

-Rest until 15:00-

30 Air Squats + Rings

27 Hang Muscle Clean (light)

21 Push Press (light)

90 Single Unders

B. 2-3 sets for quality:

1 min couch stretch (each side)

1min banded lat distraction

- into -

3 sets

20 Flutter Kicks

40sec Dead Bug

WEDNESDAY, APRIL 28th

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

3 Pause Front Squats @65%

5 Negative Push-ups @ 31X1

10 Barbell Bent Over Row

Immediately following Pause Squats, perform 5 Negative Push-ups @31X1 tempo (use knees to manage slow speed on way down) + 10 Barbell Bent over Row (with a pause at sternum and shoulders retracted during entire set)

B. 15min AMRAP

20/15 Calorie Echo Bike or 25/20 Cal ERG

10 MB Clean + Wall Ball (20/14lbs)

5 MB Push-ups

1 PegBoard Climb

Scaling Option 1

15/10 Calorie Echo Bike or 20/15 Cal ERG

10 MBC + WB (14/10lb)

5 Push-ups (box as needed)

1/2 Pegboard Climb

Scaling Option 2

10/7 Calorie Echo Bike or 15/10 Cal ERG

5 MBC + WB (10/6)

5 Box Push-ups

THURSDAY, APRIL 27th

A. 3 Rounds for Max Reps of:

1 Minute: Burpees

1 Minute: Power snatches (75/55)

1 Minute: Box jumps (24”/20”)

1 Minute: Push Press (75/55)

1 Minute: Max Cal Row

-Rest 1 Minute-

Target number of Reps: 200+

Minimum number reps each round before scaling: - 50 Reps

Scaling option 1 (Masters 45+)

3 Rounds for Max Reps of:

1 Minute: Burpees

1 Minute: Power snatches (65/45)

1 Minute: Box jumps (20”/16")

1 Minute: Push Press (65/45)

1 Minute: Max Cal Row

-Rest 1 Minute-

Scaling Option 2 (Beginner)

3 Rounds for Max Reps of:

1 Minute: Up Downs

1 Minute Alternating Dumbbell Snatch (light)

1 Minute: Step Ups (16")

1 Minute: Dumbbell Push Press (light)

1 Minute: Max Cal Row

-Rest 1 Minute-

B. 3 sets

10-15 Hip Extensions or Supermans

10 Bulgarian Split Squats (each)

10 Landmine Press (each)

10 Barbell Russian Twists (ea side)

FRIDAY, APRIL 30th

A. 30 Minute Partner AMRAP

18/12 Echo bike

15 Pull-Ups/ OR Bar Dips

10 Power Cleans (185/125)

-Complete rounds back and forth-

* If athlete completed TuTh pull-ups, sub in Bar or Ring Dips for today’s workout

Target rounds (each): 5 Rounds

Minimal number of rounds before scaling: 4 rounds

Scaling option 1 (Masters 45+)

30 Minute Partner AMRAP

15/10 Cal Echo Bike

12 Pull Ups/ OR Bar Dips

10 Power Cleans (155/105)

-Complete rounds back and forth-

Individual Option

Every 6 mins (5 sets)

15/10 Calorie Assault Bike

15 Pull Ups/ OR Bar Dips

10 Power Cleans (185/125)

B. Mobility Session:

1 min elevated pigeon pose (each side)

1 min half saddle (each side)

1 min forward fold (straight legs)

SATURDAY, MAY 1st

Team of 3

100 Alternating Dumbbell Step Ups (50s/35s) (24/20)

* One partner holds plank *

200 Wall Balls (20/14)

* One partner holds Handstand *

100 Alternating Dumbbell Step Ups (50s/35s) (24/20)

* One partner holds plank *

Target time: 20:00

Time cap: 30:00

Scaling option 1 (Masters 45+)

Team of 3

100 Alternating Dumbbell Step Ups (35s/25s) (20/16)

One partner holds plank -

200 Wall Balls (14/10)

One partner holds Handstand -

100 Alternating Dumbbell Step Ups (35s/25s) (20/16)

One partner holds plank -

Individual Option

30 Alternating Dumbbell Step Ups (50s/35s) (24/20)

1000/850m Row

60 Wall Balls (30/20)

1000/850m Row

30 Alternating Dumbbell Step Ups (50s/35s) (24/20)